SLU Dietician shares healthy Mom's Day menu

9:58 AM, May 12, 2012   |    comments
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ST. LOUIS (KSDK) - As you celebrate Mother's Day, why not take over the kitchen and cook some recipes that won't affect your mom's waistlines.

Katherine Mora with the Department of Nutrition and Dietetics at St. Louis University shares some healthy waffle recipes that work for breakfast, lunch, dinner, and snacks. 

Basic Waffle Recipe
1 Cup whole wheat flour
1 Cup all-purpose flour
2 Tbsp brown sugar (regular sugar or alternative sweetener if preferred)
1 Tbsp baking powder
½ tsp salt
2 ¼ Cup milk (skim, soy, almond, rice, any milk choice preferred)
5 Tbsp canola oil (recipe demonstrated used canola oil + Omega 3 fatty acids)
2 Large eggs

Place all ingredients in large mixing bowl and combine with whisk or spoon until well blended and smooth. Let batter sit for 5 minutes before using. Preheat waffle maker and follow instructions for cooking.

Fresh baked waffles can be frozen if not being served immediately. Can reheat waffles in toaster or low oven when ready to serve.

If preferred and/or more convenient, store brand frozen waffles can be used easily in place of freshly made waffles. Choose a brand that is made from whole wheat, and/or whole grain for best quality nutrition.

Waffle Recipe Variations
Waffles make a great "foundation" or "platform" for variety of creative toppings. Summer is a perfect time to explore garden fresh vegetables and fruits.
Growing cherry tomatoes, raspberries, and/or herbs are fun, easy and relatively low maintenance for children to learn about growing food. Children are very excited to see creative ways to cook with foods from their own garden!
Here are 2 examples of fun ways to serve waffles while boosting fruit and vegetables, too.

Waffle Fruit Pizza

One prepared and cooked waffle
Variety of fresh fruit- chopped, sliced into small portions for toppings. Examples that will work well:
Strawberries
Blueberries
Kiwi fruit
Raspberries
Blackberries
Pineapple
Mango
Mandarin oranges (or regular orange)
Apples
Pears

Spread:
8 ounces cream cheese (whipped or block style)
6 ounce container of fresh raspberries (blueberries, blackberries, strawberries- any fruit of choice)
1 Tbsp vanilla extract
Optional- 1 tsp sugar, not necessary, may be helpful if berries are tart

Blend all ingredients for spread until smooth using blender, food processor or by hand with mixer.

Use  1-2 Tbsp fruit spread to cover one prepared waffle. Use combinations of other fruits for toppings to create a colorful fruit pizza!

Green Garden Veggie Waffle


One prepared and cooked waffle
Variety of fresh vegetables- chopped, sliced into small portions for toppings. Examples that will work well:
Tomato (cherry, plum, etc)
Cucumber
Peppers (green, red, yellow, organge)
Avocado
Black Olives
Scallion or Purple Onion
Zucchini or yellow squash
Spread:
8 ounces cream cheese (block or whipped) OR goat cheese (plain, not flavored)
1 Tbsp plain greek yogurt (not necessary, but helps with consistency of spread)
1 ½ Cups Fresh Spinach
½ Cup Fresh Basil
¼ Cup Fresh Chives

Blend all spread ingredients until smooth- using blender or food processor. If going to blend by hand or with mixer, be sure to chop the spinach, basil and chives finely to allow for smoother texture of spread. Blender or food processor will work better for this recipe.

Use ~1-2 Tbsp vegetable spread to cover one prepared waffle. Use combinations of vegetable toppings to create a colorful veggie garden waffle! (Optional- brush small amount of olive oil and/or add crushed black pepper on top. Many children do not like the additional pepper and the olive oil is only for aesthetic appearance.)

 

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