Waffles have been in existence since there were batter and hot rocks, but their name has changed over the centuries. In the 1200s craftsmen began forging irons into a honeycomb pattern, named “wafla” after the part of a beehive. The religious connection is clear as the pattern was said to look like interlocking crosses. They were sold just outside churches during the penitential seasons of the year.
By the sixteenth century waflas were served in all levels of society. The rich were able to add eggs, milk and honey to create tasty waflas. The poor had only poor flour and water for their thick waflas. In 1620 the Pilgrims brought wafles to America. They learned this skill from their time in Holland. In 1735 waffles appeared in print for the first time with two f’s.
When my father had heart issues a number of years ago I experimented with a number of recipes to come up with the best heart-healthy waffle which everyone could enjoy. The ingredients are found in most kitchens so I often will sneak down to my host’s kitchen early in the morning and whip up a batch as a “thank you” for having me over.
The Best Low Fat Waffles
Ingredients
- 2 large eggs separated
- 1 large egg white
- 1 cup unbleached flour
- 1 tsp. baking powder
- 1/2 cup milk
- 1 Pinch salt
Instructions
- First, separate the eggs, putting the whites in 1 bowl and the egg yolks into another. You could use all three egg yolks, but if you have concerns about cholesterol, leave one out and save for another dish like truffled egg toast*
- Add the flour, baking powder and milk to the egg yolks and mix to a smooth thick batter.
- Whisk the whites with the salt until they form stiff peaks. Fold into the batter. It is now ready to use or to add your favorite ingredients like fruit. Don’t worry about it will deflating right away. It can sit on the counter.
- Crank up the heat on your waffle iron and lightly oil. Spoon a portion in the middle of the iron and close the lid so that it will spread to the edges without overflowing. Your waffle should be done in a minute, but keep an eye on it.
Variations
- FALL: add 1 tsp. of pie spices like cinnamon, nutmeg, cloves to the dry mix and substitute pumpkin purée for the milk. Add milk or non-fat yoghurt to thin the batter before adding the egg whites.
- SUMMER: sprinkle a few fresh berries on the batter once you pour into the waffle iron/skillet).
- PROTEIN BOOST: add 1 tbsp. of protein powder to the dry ingredients, substitute ½ cup nonfat Strained Yoghurt, thin with water or with skim milk.
