Start the Day Off Healthy: Oatmeal with Egg Whites

It’s a busy week ahead for me including with radio show on Magic 96.5 this Wednesday as well as a nutrition seminar this weekend at Bikram Yoga Birmingham. For both events I’ll be talking about “Healthy Eating Tips” to get your new year off to the right start. One of my top tips is to never skip breakfast. If you like oatmeal for breakfast, you’ll love this recipe for Oatmeal with Egg Whites. This simple combination is something my friend, Kelly, of Hulsey Gardens, told me she eats daily. I made mine with a touch of brown sugar and blueberries. Kelly normally adds 1 tablespoon of pureed pumpkin, 1 teaspoon of pumpkin pie spice and 1 teaspoon vanilla to hers. Adding sliced strawberries and ground cinnamon is also delicious. Regardless, this is one healthy breakfast recipe that has the perfect mix of protein, fiber and carbohydrates, and it is a great way to start your day and new year on the right foot.

Low-Fat and Healthy Buttermilk Waffles

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I have a tradition that I make homemade waffles for my three children every weekend. Even my daughter, Leigh, who is 9, is a master at making waffles. When we have spend the night company, the guests are so impressed and always asking for seconds. To be honest, I developed this light recipe originally for adults (trying to eat right) using non-fat buttermilk, a touch of wheat germ and only 1 egg. Each waffle is less than 100 calories, 3 grams of fat and under 15 grams of carbohydrates so you can feel guiltless having a waffle for breakfast when you’re trying to shed off pounds.

 

Low-Fat Buttermilk Waffles

Prep: 15 minutes

cook: 10 minutes

Yield: 4 to 6 servings

Ingredients

1 cup all-purpose flour

2 tablespoons toasted wheat germ (optional)

2 tablespoons sugar

1 teaspoon baking pwoder

1/2 teapsoon baking soda

1/4 teaspoon salt

1 cup nonfat or low-fat buttermilk

1 tablespoon vegetable oil

1 large egg, lightly beaten

Cooking spray

Maple syrup bananas (optional)

Preparation

1. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients in a large bowl; make a well in center of mixture. Combine buttermilk, oil and egg; add to flour mixture, stirring until smooth.

2. Coat a waffle iron with cooking spray; preheat. Spoon about 1/4 cup batter per 4-inch waffle onto hot waffle iron, spreading batter to edges. Cook 3 to 5 minutes or until steaming stops and waffle light alerts you that it’s ready.  Serve with maple syrup and bananas, if desired.

Note: This recipe will also work as pancakes.

You may freeze leftover waffles by wrapping them tightly in foil and reheating them in a toaster oven.