Can Gluten Free Waffles Be a Healthy Breakfast?
When you think of indulgent breakfast foods, waffles might come to mind.
With their crispy exterior and fluffy interior… topped with a golden pat of butter, fresh berries and maple syrup… waffles are the perfect choice for a casual brunch or lazy weekend breakfast.
Well, perfect except for one major point: Nutrition!
Made primarily of refined carbohydrates – like white flour and sugar – and loaded with highly inflammatory gluten and unhealthy fats, traditional waffles leave much to be desired when it comes to your health… and your waistline.
And if you order waffles in a restaurant or make them from a mix, you’re also getting an assortment of chemicals, preservatives and GMOs.
Take a look at the ingredients in Aunt Jemima’s Original Complete Mix:
INGREDIENTS: ENRICHED BLEACHED FLOUR (BLEACHED WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUGAR, LEAVENING (SODIUM BICARBONATE, SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE), DEXTROSE, NONFAT DRY MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, SALT, WHEAT GLUTEN, CALCIUM CARBONATE, DEFATTED SOY FLOUR, CORN SYRUP SOLIDS, SOY LECITHIN, SODIUM CASEINATE, MONO AND DIGLYCERIDES, SOYBEAN OIL, LACTIC ACID.
As you can see, there’s a laundry list of unnatural and processed ingredients that are commonly found in this breakfast food favorite.
- Bleached Flour: Contains alloxan, a compound that increases the risk of diabetes by damaging the cells in the pancreas. Also, a high glycemic, inflammatory ingredient that raises blood sugar and insulin levels – promoting weight gain and increasing the risk for chronic disease.
- Soybean Oil + Partially Hydrogenated Soybean Oil: Highly processed, genetically modified oils. Rich in omega-6 and/or trans fats that are harmful to the heart and metabolism.
- Aluminum Phosphate: Aluminum has been linked with memory impairment and implicated in Alzheimer’s disease.
- Sugar: The number ONE enemy to your health, waistline and memory. Contributes to every known chronic disease and speeds the aging process.
What About Gluten Free Waffle Mixes?
And what about those so-called “healthy” gluten free waffle mixes?
Unfortunately, they’re not much better.
Made with high glycemic rice flour and potato starch, and packed with sugar, while these waffles don’t contain gluten, they still have a powerful negative impact on your metabolism, your body’s inflammatory responses and overall health.
Who wants that?
Creating the Perfect Low Glycemic Gluten Free Waffle
Here at Wellness Bakeries, we focus on creating indulgent-tasting foods that are both free of gluten AND low glycemic so that you can enjoy desserts, breakfasts, breads and treats… without sacrificing your health.
Today we bring you a delicious healthy gluten free gingerbread waffle recipe that won’t raise your blood sugar and doesn’t contain artery-clogging or inflammatory fats.
What’s more, our delicious gluten free waffles are rich in antioxidants and healthy monounsaturated fats – two keys to a lean body… and a long life!
Best of all, they are super easy to make with only 3 ingredients (Yes 3!)
With their spicy-sweet flavor, you can whip these up for a Sunday Brunch, or make them in advance for a healthy and delicious breakfast on-the-go (Move over Eggo!).
A Three Simple Ingredient Gluten Free Gingerbread Waffle Recipe
Let’s start with the ingredients. All you need is a Wellness Bakeries Spice Cake Mix, 3 eggs, and some coconut milk and a hot waffle iron.
Preheat your waffle iron. Pour the cake mix in a bowl. In a liquid measuring cup, beat the eggs with about 1/2 cup of coconut milk and 1/4 cup water. Add this slowly to the cake mix and stir until you have a pancake like batter. It should be slightly thick, but pourable.
Next, spray your waffle iron with non-stick cooking spray (such as Spectrum Coconut Spray Oil.) Pour the batter into the waffle iron, using maybe a half cup of batter or so. It will vary depending on the size of your waffle iron, so follow the instructions on your particular iron.
Let it cook until done, and release. I couldn’t wait to try them, so I slathered on some coconut butter and ate it with my hands, but for a less casual affair, serve it with fresh seasonal fruit, coconut butter or grass fed butter and even a touch of pure maple syrup.
- 1 Wellness Bakeries Spice Cake Mix
- 3 large organic or pastured eggs
- ½ cup full fat coconut milk (such as Native Forest Classic)
- Preheat your waffle iron.
- Beat the eggs and coconut milk with ¼ cup water.
- Pour the Spice Cake Mix in a large bowl and stir in the liquid until you have a pancake like batter.
- Spray your hot waffle iron with cooking spray, and pour the batter in according to the manufacturer’s instructions. Allow to cook through and remove when waffle easily releases.
- Serve warm with your favorite waffle accompaniments, like grass fed butter, coconut butter, pure maple syrup or even Greek yogurt and slivered almonds.
185 calories, 14 g fat, 6 g saturated fat, 6 g carbohydrate, 2 g sugar, 3 g fiber, 6 g protein, 63 mg cholesterol, 207 mg sodium
Are You a Newcomer to Wellness Bakeries?
We’re glad you stopped by! Please check out our latest book – Better Baking – Your Complete Guide to Creating Low-Glycemic, Gluten-Free & Paleo Desserts, Breads, Breakfasts & Treats! – for more than 70 healthy, delicious gluten free recipes.
And if you’re a waffle lover, we’d love to hear your thoughts on our rendition, so please leave your comments below.