Small, brown seeds with a nutty flavor, flaxseeds are rich in an essential fatty acid called alpha-linolenic acid (ALA), which is being investigated for its cardioprotective qualities. Flaxseeds are also high in soluble fiber, which helps to lower cholesterol levels. You can add flaxseeds to many simple batters, such as pancake, muffin, or cupcake batters, just as we do in this waffle recipe. Be sure to grind the flaxseeds before adding them, or you won’t get the benefit of their healthful compounds (unground seeds will pass through your system undigested).
1/2 cup pineapple juice concentrate
2 Granny Smith apples, unpeeled, cut into wedges
1/2 cup raisins
1/2 teaspoon cinnamon
1/4 cup flaxseeds
1/2 cup whole-wheat flour
1/4 cup all-purpose flour
2 tablespoons yellow cornmeal
1 tablespoon light brown sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg, separated, plus 2 large egg whites
1 cup buttermilk
1. In a large skillet, bring the pineapple juice concentrate and ¼ cup water to a boil over high heat. Add the apples, raisins, and cinnamon, and cook, stirring occasionally, until the apples are tender, about 5 minutes. Remove from the heat and let cool to room temperature.
2. In a mini food processor or coffee mill, grind the flaxseeds to the consistency of coarse flour. Transfer to a large bowl and add the whole-wheat flour, all-purpose flour, cornmeal, brown sugar, baking powder, and salt.
3. In a small bowl, combine the egg yolk and buttermilk. In a large bowl, beat the 3 egg whites until stiff peaks form. Make a well in the flour mixture and stir in the buttermilk mixture. Gently fold in the beaten whites.
4. Spray a nonstick waffle iron with nonstick cooking spray. Preheat the iron. Spoon ½ cup batter per waffle into the iron and cook until golden brown and crisp. Repeat with the remaining batter to make a total of 8 waffles. Serve warm with the apple-raisin topping. Makes 4 servings
PER SERVING 366 calories, 5.6g total fat (1.1g saturated), 55mg cholesterol, 8g dietary fiber, 71g carbohydrate, 12g protein, 378mg sodium
Good source of: fiber, potassium, riboflavin, selenium, thiamin
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.