Sweet Potato Waffles with Blueberry Syrup

Nutritionist Tips:

Leftovers The waffles below can be frozen and reheated in the toaster. The syrup will keep, covered and refrigerated for up to a week.

To make this plant, use an egg replacer and use maple syrup instead of honey.

Number of copies

6 copies

Ingredients

Syrup:

1. 1 1/2 cups fresh or frozen blueberries
3. 2 tablespoons water, if using fresh berries
5. 1 tablespoon fresh lemon juice
6. 1 tsp grated lemon zest
7. 1 tbsp honey
8. 1 tablespoon light molasses
   • A pinch of clove powder

     Waffles:

   • 1/3 cup peeled and diced sweet potato (about 1/3 of a large sweet potato) or 1/4 cup canned pumpkin puree
   • 3/4 cup all-purpose flour
     

   • 1/4 cup whole wheat flour
   • 1/4 cup corn Powder, preferably stone powder
   • 1 tablespoon baking powder
   • 1/2 teaspoon salt
9. 1/8 tsp ground cinnamon
10. 1/8 teaspoon ground ginger
12. 1 cup pure soy milk
    • 2 tbsp light syrup
    • 2 tablespoons olive oil
    • ) 1 egg white

DIRECTIONS

First make the syrup. In a saucepan, combine blueberries, water (if using), lemon juice and zest, honey, 1 tablespoon molasses, and cloves. Bring to a boil over medium-high heat, then reduce heat to low, cover and simmer until berries burst and juices thicken slightly, about 5 minutes. Frozen berries may take slightly longer to thicken. Set aside and keep warm.

Peel and dice the sweet potatoes while bringing a small saucepan half full of water to a boil. Add sweet potatoes, bring to a boil again, then reduce heat to medium-low and simmer until very tender, about 10 minutes. Drain and puree in a food processor, or mash in a potato masher until smooth. Set aside to cool. (Note: If using pumpkin puree, skip this step.)

In a small bowl, sift the flour, cornmeal, baking powder, salt, cinnamon and ginger. In a large bowl, whisk together soy milk, mashed sweet potato (or mashed pumpkin), olive oil, and molasses. Add flour mixture and stir until combined.

Using an electric mixer, beat the egg whites on high speed until stiff peaks form. For maximum volume, make sure the mixing bowl and whisk are spotless and free of fat.

Lightly whisk 1/3 of the egg whites into the batter to lighten. Using a rubber spatula, gently fold the remaining egg whites into the batter until fully combined.

Place the baking sheet in the oven and heat to 225 F. Heat waffles. Using a spoon or spoon, pour about 1/2 cup of the batter into the waffle iron. Spread evenly and cook according to the manufacturer’s instructions.

Transfer the waffles to a baking sheet in the oven to keep warm. Repeat with remaining batter. Serve waffles with blueberry syrup.

Nutrition Analysis Per Serving

Serving Size: 1 waffle with about 1/4 cup syrup

222

14 g

DIABETES MEAL PLANNING OPTIONS

This cookbook is a collection of 150 recipes from the “New Mayo Clinic Cookbook” published by Mayo Clinic Health Information and Oxmoor House and obtained James Beard Award.