I was appalled when I discovered the amount of sugar my kids were consuming for breakfast. I would say we are over all healthy eaters but breakfast has been one of the places that sugar sneaks in even when I think they are having a healthy meal.
I noticed when I was homeschooling them that if they had cereal with yogurt or a peanut butter and jelly sandwiches they were hungry within in an 1.5. It was a lot sooner if it was sugary cereal (we don’t have this often but sometimes I bought it as a treat). So I had to put a stop to that because they were cranky and snack time was still an hour away.
Consider this from Dr. David Ludwig, Md, PhD author of Always Hungry?
Suppose you have your twelve-year-old son a “whole-grain” bagel with fat-free cream cheese and a glass of 100% juice for breakfast, as was encouraged by the Food Guide Pyramid. Though these foods might sound healthy, they’re highly processed, and contain little protein and fat to counterbalance the fast-digesting carbohydrate. By mid-morning the calories in his blog would probably crash, and stress hormones would surge–hardly a biological recipe for calm concentration and learning.
So what is a mom to do? Well, we are waffle eaters in this house. In fact so much so that we have an unofficial Waffle Weekend tradition or sometimes pancakes! As a result of waffle weekend happening for years I’ve had quiet a few tries to perfect our family recipe (here it is) and also to make it healthy (here it is). I’ve been playing with gluten free recipes for some time now and have found I like different kinds of flour with this but here’s the most recent one I enjoyed that is low in sugar not sending your child’s body to crash by midmorning from all the sugar in his system.
Note these waffles have no sugar added which makes them great for either a savory or sweet option. Also, I highly suggest you not serve them with syrup instead add greek flavored yogurt (with little sugar) or just have it with berries. I enjoyed mine this morning with no syrup and I just sliced 1/4 of a small banana for some natural sweetness and strawberries and topped it with homemade sugar-free lemon whipped cream!
The bean flour is packed with protein, iron and fiber and can be used for baking or thickening your soups. The milk, coconut oil and yogurt are good fat and protein that helps our body get the energy it needs.
I’ve also used coconut flour but of course you need less flour and more liquid for it to work. I’ll get around to posting that at some point. I think maybe next time I’ll add chia seeds.
Healthy Waffles Gluten Free
- 1 cup GF flour mix or garbanzo bean flour is mild in flavor (if in Ecuador I’ve used Haba Flour)
- 1/4 cup corn starch
- 1 tbsp. baking powder
- 1/4 tsp. salt
- 1 egg
- 3/4 c. Greek Yogurt
- 1/4c. almond milk or whole milk
- 1/4 c. coconut oil melted
- 1 1/2 tsp. vanilla
- 1 tsp cinnamon (leave out cinnamon and vanilla for savory waffles)
- Note-I don’t add sugar to this recipe because our kids eat it with syrup and I think that’s plenty of sugar but you can if you’d like.)
1. Mix all of the above ingredients in a bowl.
2. Whip just until it’s just mixed.
3. Pour your batter onto your waffle iron. Our iron has 4 squares so I use 1/4 cup for each square. Again you’ll need to figure out what works best for your iron.
4. Place on a rack and continue until your batter is gone or you refrigerate batter. I’ve only place my batter in fridge for a day so I’m not sure how long it will keep.
More great breakfast recipes!
Gluten Free English Muffin in a Mug -no baking required!
Cranberry Apple Breakfast Parfait
Our family favorite pancake recipe —Fluffy Pancake Recipe