New Protein Waffle

Some people comment that they LOVE the Protein Waffles made with almond flour. I have one mother who writes me all the time on how that is the only way for her picky eaters to eat protein at dinner. But there are a few of you who comment that they are too crispy and dry. I have made waffles out of coconut flour before and they are too soft and rubbery, but I have found the solution! The protein powder makes these waffles soft on the inside and crispy on the outside!

TIP: I make a triple batch of waffles whenever I make them and store them in the freezer. If I get home late from work, we have waffles and eggs! All I have to do is toast the waffles like an Eggo Waffle and fry a few eggs...dinner is ready in 5 minutes!

"HEALTHIFIED" PROTEIN WAFFLES
1/2 cup coconut flour
1 cup JAY ROBB vanilla egg white or whey protein
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 1/2 cup unsweetened almond milk
4 eggs
4 TBS butter or coconut oil, melted

Preheat waffle iorn to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS Coconut oil spray). Enjoy! Serve with Nature's Hollow Xylitol syrup. Makes 10 waffles.

NUTRITIONAL COMPARISON (per waffle)
Traditional Waffle = 223 calories, 8.5g fat, 5g protein, 27 carbs, 0.7g fiber (26.3 effective)
"Healthified" Waffle = 144 calories, 8g fat, 12.2g protein, 4g carbs, 2.1g fiber (1.9 effective)

Protein Waffles and FACTS on EGGO Waffles

Eggo Waffles seem like a harmless breakfast to serve to your children right? NOPE! Throw them out of your freezer!

Ingredients: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Water, Vegetable Oil with TBHQ and Citric Acid for Freshness (Partially Hydrogenated Soybean Oil, Soybean Oil, Palm Oil, and/or Palm Kernel Oil)Eggs, Buttermilk, Leavening (Baking Soda, Sodium Aluminum Phosphate, Monocalcium Phosphate)Sugar, Salt, Calcium Carbonate, Soy Lecithin, Niacinamide, Reduced Iron, Vitamin A Palmitate, Thiamin Hydrochloride (Vitamin B1)Riboflavin (Vitamin B2)Pyridoxine Hydrochloride (Vitamin B6)Vitamin B12.

So what is TBHQ and why is it so bad? TBHQ is a synthetic antioxidant that is used to extend the shelf life of oily and fatty foods. In processed foods, it's sprayed on the food or on its packaging to prevent discoloration and changes to flavor and odor. Others products, such as cosmetics, perfumes, varnishes and lacquers, contain TBHQ to maintain stability.The FDA has imposed a limit of up to 0.02 percent of the total oils in food to be TBHQ. Consuming 1 g of TBHQ could cause you to experience symptoms ranging from headaches, nausea, and joint pain.

Lab experiments performed on animals showed that DNA damage in animals or development of cancerous precursors in the stomach of the animals were due to long term exposure to high doses of TBHQ.

TBHQ can cause anxiety, restlessness, and aggravate ADHD symptoms.

My suggestion is to make a triple batch of these and keep in your freezer for an easy breakfast. Just pop one in the toaster like you would the chemical-filled Eggo Waffle.


HEALTHIFIED WAFFLE
1 cup almond flour
1 cup vanilla egg white or whey protein (Jay Robb)
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 cup vanilla almond milk
2 eggs
4 TBS butter or coconut oil, melted

Preheat waffle iorn to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS Coconut oil spray). Enjoy! Makes 5 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Waffle = 247 calories, 27 carbs, 0.7g fiber
"Healthified" Waffle = 182 calories calories, 3.5 carbs, 1.5g fiber

Click HERE to find an affordable waffle maker that I love!

Click HERE to find the Xylitol syrup I use!

XYLITOL occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hard wood trees and fibrous vegetation. Some people prefer the taste of xylitol.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% less sugar than table sugar)
SWEETNESS = Same as table sugar. Use cup for cup.
BENEFITS:
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Sugar produces an acidic environment in the mouth, which increases bacteria and weakens the enamel protecting the teeth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. After eating xylitol, acid-producing bacteria falls as much as 90%, therefore the bacteria can't stick to the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine for ear infections because it clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol helps by breaking the cycle of bronchial inflammation.
4. Clears up Candida: Candida is an opportunistic fungus which feeds on sugars and other yeast-containing foods (foods that are aged, pickled, dried, fermented or cured).
5. Boosts Immune System: Xylitol increases our White Blood Cells, therefore boosting our immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease this oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer. Xylitol is a natural insulin stabilizer. There are no sharp rises and falls in insulin levels such as occur with sugar.

Fried "Apples"

This tastes great by itself, on top of a "healthified" ice cream or on top of a pork loin!

1 zucchini or jicama
2 TBS coconut oil OR butter
3 TBS Just Like Brown Sugar
1 TBS lemon juice
2 tsp vanilla
1 tsp cinnamon

Peel the jicama or zucchini, cut lengthwise into quarters (if using zucchini remove the seeds). Slice into "apple" slices or cubes.

Heat the butter over high heat in a medium skillet. When the butter has melted and has turned brown (not black). Stir in all the ingredients and cook on medium heat until the veggie is to desired consistency (the longer you cook it the softer it will be). Adjust the sweetener and cinnamon, if needed. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Fried Apples = 111 calories, 5.9g fat, 0.2g protein, 14 carbs, 1 fiber
"Healthified" Fried Zucchini = 67 calories, 5.9g fat, 0.7g protein, 2.7 carbs, 1 fiber
"Healthified" Fried Jicama = 71 calories, 5.9g fat, 0.3g protein, 3.7g carbs, 1.8g fiber

(adapted from Linda's Low Carb Genaw.com)

OMEGA 3 Waffles

If you have Kellogg's Eggo Buttermilk Waffles in your freezer...throw them out and replace with these!

Ingredients: ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), WATER, VEGETABLE OIL (SOYBEAN AND PALM OIL), EGGS, LEAVENING (BAKING SODA, SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE), SUGAR, CONTAINS TWO PERCENT OR LESS OF CALCIUM CARBONATE, SALT, BUTTERMILK, SOY LECITHIN, VITAMIN A PALMITATE, REDUCED IRON, NIACINAMIDE, VITAMIN B12, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN HYDROCHLORIDE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2).




1 cup fresh ground flax meal
4 eggs
1/4 cup coconut oil or butter
1/2 cup of unsweetened almond milk
3 TBS cream cheese (or coconut cream if dairy allergy)
1 tsp baking powder
1 tsp stevia glycerite (or 3 tsp of  Swerve)
1 tsp cinnamon
1/4 cup water (or more almond milk)

In a large bowl mix the flax meal and baking powder. In a small pan, melt butter and cream cheese over a low flame. In a small bowl, pour in mixer and whisk in eggs, and milk. Add the cinnamon and Stevia, whisking well. Add wet to dry, and add water to thin the batter (I added roughly a quarter cup). Using a soup ladle, scoop about 2-3 T of the mixture into your waffle iron. Serve with Nature's Hollow Syrup, click HERE to find.

These turned out way better than expected! Nice and crispy. I made a batch of these and froze them to put in the toaster for easy breakfasts. Make sure your waffle iron is HOT HOT HOT before you make the first one. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Waffles = 206 calories, 6.5g fat, 4g protein, 35 carbs, 1g fiber
"Healthified" Waffles = 166 calories, 15g fat, 6.2g protein, 4.4 carbs, 4.1g fiber! (0.3 effective carbs)

Peanut Flour Waffles

Every body has a sea of microorganisms, (bacteria, viruses, fungi) that reside in our intestines, throat, mouth, nose, you name it. Most of the time, these microorganisms do not cause illness, unless our resistance becomes lowered. Candida albicans is a yeast that lives in the intestines, mouth, throat and genitourinary tract of most humans and is usually considered to be a normal part of the bowel flora.

Candida enters infants shortly after birth. In a healthy baby, the growth of the yeast is kept under control by the baby’s immune system. But, if the immune system is compromized and weakend, problems such as thrush can happen.

Candida coexists in our bodies with many types of bacteria in a specific balance. Healthy bacteria work to keep candida growth in check in our body ecology. In a healthy body, the immune system keeps candida growth under control; but when immune response is weakened, candida growth can happen too fast. It is an “opportunistic organism,” and will try to colonize all bodily tissues. The uncontrolled growth of candida is known as candida overgrowth.

The first signs of candida overgrowth is nasal congestion, blisters in the mouth, sore throat, abdominal pain, belching, bloating, heartburn, constipation, diarrhea, rectal burning or itching, vaginal itching and discharge, PMS, prostatitis, impotence, frequent urination, burning on urination, and bladder infections. But, if the immune system remains weak long enough, candida can cause fatigue, lack of concentration, mood swings, dizziness, headaches, bad breath, coughing, wheezing, joint swelling, arthritis, failing vision, ear pain, deafness, tearing eyes, muscle aches, depression, irritability, sweet cravings, numbness and tingling, cold hands and feet, asthma, hay fever, allergies, hives and rashes, eczema, psoriasis, chronic fungal infections infections.

The most common causes of candida overgrowth are antibiotics, steroids, over-the-counter anti-inflammatory drugs, oral contraceptives, mercury dental fillings, drugs or alcohol, chlorinated drinking water, meat or dairy products from animals fed antibiotics, and diets full of too much sugar and refined and processed foods.

If candida overgrowth is present certain foods should be eliminated, such as peanuts, yeast, sugar, starchy foods, mushrooms and others that could allow the candida to grow. Once candida is under control, you can re-introduce peanuts and mushrooms.



1 3/4 cup peanut flour
1 TBS baking powder
2 TBS Truvia
1/4 tsp Celtic sea salt
2 eggs
1 cup unsweetened almond milk
1/2 cup softened coconut oil or butter

Preheat waffle iron. In a medium sized bowl, mix the dry ingredients together. In a separate bowl, mix the wet ingredients together. Slowly mix the dry ingredients into the wet and mix until smooth.

Make sure the iron is hot and add the batter onto the greased waffle iron. Close the iron and cook according to directions (3-5 minutes) or until crisp. These tasted great by themselves or with a little butter melted on top! Makes 12 single waffles.

NUTRITIONAL COMPARISON (per single waffle)
Traditional Waffle = 166 calories, 9.2g fat, 3g protein, 17.6 carbs, 0.5g fiber
"Healthified" Waffle = 104 calories, 8.7 g fat, 5.7g protein, 3.9 carbs, 1.5g fiber

CLICK HERE TO FIND MY FAVORITE WAFFLE IRON!

Protein Waffles

These crisped up really nice. I plan on doubling the batch next time to keep in my freezer for an easy breakfast in the toaster!

2 cups almond flour
1 cup vanilla egg white or whey protein
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 1/2 cup vanilla almond milk
2 eggs
4 TBS butter or coconut oil, melted

Preheat waffle iron to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions. Enjoy! Makes 10 waffles.

NUTRITIONAL COMPARISON (per waffle)
Traditional Waffle = 247 calories, 27 carbs, 0.7g fiber
"Healthified" Waffle = 182 calories calories, 3.5 carbs, 1.5g fiber

CLICK HERE TO FIND MY FAVORITE WAFFLE IRON.