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Lower blood sugar spikes, triglycerides, LDL, and raise HDL (good) cholesterol, all at the same time! And a waffle iron isn’t even required. These waffles & syrup are so tasty! Read the research below to find out the science, or just jump to the recipe!
No waffle iron needed wheat and oil-free waffles with no added sugar: vegan, healthy whole food ingredients, backed up by the latest medical and scientific health data research.
Table of Contents
Recipe Overview
| 🔪 The Recipe: | Gluten-free Waffles & Syrup |
| ⏲️ Estimated Time: | about 15-20 minutes from scratch to plate. |
| 💵 Cost to make: | $1.63 USD / $2.55 CDN |
| 🕹️ Difficulty: | Easy |
As usual with all the recipes:
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no corn, no salt added, no oil added, no sugar added, no coconut.
Using only minimally processed or proven safe foods from scratch.
World Health Organization:
“Diabetes increases the risk of heart disease and stroke, which are responsible for 50% to 80% of deaths in people with this condition.”
The Heart & Stroke Foundation adds a twist:
“But heart failure, a condition in which the heart fails to efficiently pump oxygenated blood through the body, also is a risk factor for diabetes.”
https://www.emro.who.int/noncommunicable-diseases/diabetes/index.html & https://www.heart.org/en/news/2019/06/06/diabetes-and-heart-failure-are-linked-treatment-should-be-too
Nutrition Facts Table
| Serving size: 2 medium waffles with a ½ cup of syrup |
| 🔥 477 Calories 🧈 5.7g Fat – Saturated Fat: 1.1g – Trans Fat: 0.0g – Polyunsaturated Fat: 2.0g – Monounsaturated Fat: 1.6g Cholesterol: 0mg 🧂 14mg Sodium 🌾 96.8g Carbs 🥬 12.1g Fiber – Sugars: 27.8g 💪 12.6g Protein 🍌 911mg Potassium 🦴 52mg Calcium 🔩 3.8mg Iron 🌤️ 0.0mcg Vitamin D |
| nutrition summary: cholesterol-free and rich in protein which aids in muscle repair and maintaining heart health. High in carbohydrates and fiber, to provide significant digestive support while being low in fat and sodium. The high potassium content helps with electrolyte balance and cardiovascular function, while the meal provides a modest amount of calcium and iron. It’s also relatively low in sugars, considering. |
⭐The Full Waffles & Syrup Recipe⭐
Waffles & Syrup against Diabetes & CVD 🧇
Lower blood sugar spikes, triglycerides, LDL, and raise HDL (good) cholesterol, all at the same time! And a waffle iron isn't even required.
Equipment
- Pot optional, only used for the syrup (you could use the frying pan and a toaster, or clean edge of the pan to re-heat the waffles)
- Seasoned Steel or Cast Iron Pan how to season steel cookware:
https://youtu.be/watch?v=qXEt-fhyCis
- Spice / Coffee Grinder
- Spoon or Offset Spatula a spatula is preferred
- Bowl and a spoon for mixing
Ingredients
🧇 Waffles
- 1 cup oats
- ½ cup banana about 1 medium banana; riper is sweeter, but green(er) bananas will be more fluffy and savory
- ½ cup heavy oat milk add ½ tsp lemon for buttermilk waffles
- 2 tbsp flaxseed meal optional
🫗Fruit Syrup (compôte)
- 1 cup fruit
- 1 tbsp chia seeds
- 1 tbsp lemon juice
- 1 tbsp red wine vinegar or any fruit vinegar
- ¼ cup water add more as needed depending on the fruit
- ½ tsp apple cider vinegar optional
Instructions
Cooking the syrup
- Grind up your chia seeds.
- Add all of your jam/compôte ingredients to a small pot and cook on medium-low heat. When the fruit starts to soften start mashing the fruit with a fork (or ideally a food mill or potato masher) until it’s thick and syrupy.When it coats the back of a spoon (last picture frame above) then it’s ready. Let the jam cool to room temperature before putting it in the refrigerator.
Making the heavy oat milk
- Blend half of the oats into flour, then add 1 tbsp oat flour to ½ cup water for heavy oat milk (add lemon or apple cider vinegar, before mixing/shaking oat milk, for buttermilk waffles).
Making the waffles
- Mix all waffle ingredients until you get lump-free batter (aside from the whole oats). Add, then mash and mix the banana well. I freeze my bananas as soon as they become too ripe so if yours are frozen make sure you defrost them first.
- Pour the batter into a dry seasoned frying pan, I try to make them a square-ish shape, with the help of a fork/spoon/spatula
- When bubbles/holes appear on the top side, flip them (you can score it to now too, I did a poor job here, but you get the idea, a potato masher works well for this though). (I added some more cherries!)
Notes
- Hint: it’s nice if you add a bit of chocolate powder as well (link coming soon!)
Suggest Sides
- Add sausages, for more protein, from my Sausages & Scramble recipe: (link coming soon)
- A tall glass of water, tea (green/hibiscus), or coffee (light roast)
🧂If you absolutely must add salt then try to add it to taste, and in small amounts, mostly to the syrup after tasting it. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready.
After a few weeks of not eating a SAD diet your tastebuds reset and you’ll notice the natural sodium in foods, checkout the great article, and subscribe to, Michael Corthell on Substack.
The Science – Sources
| 🧪 This section tells you all about the ingredients’ scientific effects, from the latest medical research, and cites sources so you can investigate further. |
| Bananas This review study titled, Antioxidant and anti-atherosclerotic potential of Banana (Musa spp): A review of biological mechanisms for prevention and protection against atherosclerosis, found that “[i]ncluding banana and its products in dietary menus, in food products and nutraceuticals should improve cardiovascular health of the populations.” Also, see fruit for more info. https://pubmed.ncbi.nlm.nih.gov/37655002/ |
| Chia & Oats “The results suggest that both chia seeds and oatmeal may be good dietary sources to naturally increase HDL cholesterol, more substantially so with the diet including chia seeds, but may or may not improve total cholesterol: HDL ratios.” https://pubmed.ncbi.nlm.nih.gov/37456479/ |
| (Flax) The Government of Canada in 2014 made it so food manufacturers could produce packaging stating that their product contains ground flax seed, which is “shown to help reduce/lower cholesterol,” or just: “ground (whole) flaxseed helps reduce/lower cholesterol” on their products their product contained at least 2 tbsp (16 grams) of ground flax seeds. https://www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/health-claims/assessments/ground-whole-flaxseed-blood-cholesterol-lowering-nutrition-health-claims-food-labelling.html |
| Fruit This clinical trial had the participants eat around 20 servings of fruit, every single day! Amazingly, LDL dropped over 37 points! With no negative effects on: weight, blood pressure, or triglycerides! https://www.researchgate.net/publication/12045973_Effect_of_a_very-high-fiber_vegetable_fruit_and_nut_diet_on_serum_lipids_and_colonic_function Another study titled Fruit Intake to Prevent and Control Hypertension and Diabetes, found: “The consumption of 200 g of fruits per day appears to prevent T2D. […W]hile fruit juices, particularly those that are sweetened with sugar, may increase the risk of T2D. […T]he glycemic index or glycemic load of individual fruits did not seem to affect the incidence of diabetes. Furthermore, the consumption of up to 133 g per day of fresh fruit was shown to decrease the risk of complications and mortality in patients with T2D. Fruit intake of up to 530–600 g/d is protective against incident hypertension, which is higher than that required for a protective effect against T2D.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7884895/ |
| Lemon The results of this randomized control trial found that: “[l]emon juice significantly lowered the mean blood glucose concentration peak by 30% (p < 0.01) and delayed it more than 35 min,” “These results are in agreement with previous in vitro studies showing that lowering the pH of a meal can slow down starch digestion through premature inhibition of salivary α-amylase. Furthermore, the effect of lemon juice was similar to what has been repeatedly observed with vinegar and other acidic foods. Including acidic beverages or foods in starchy meals thus appears to be a simple and effective strategy to reduce their glycemic impact.” https://pubmed.ncbi.nlm.nih.gov/32201919/ |
| Oats This review on oats, starts with: “[beta-glucan,] the major active compound in oats with proven cholesterol-lowering and antidiabetic effects.” “The consumption of oats, however, was shown to reduce serum total cholesterol and LDL cholesterol, thereby reducing the risks of CVD” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/ Also, see Chia Seeds for more about oats and HDL cholesterol. |
| Vinegar This study on ACV (Apple Cider Vinegar) showed that “[c]onsuming 30 ml of ACV for eight weeks can improve blood glucose indices, anthropometric indices, lipid profile and systolic blood pressure in adult patients with T2D. It seems that consuming ACV as a functional food along with medications can reduce cardiovascular disease risk factors in diabetic patients.” https://www.frontiersin.org/journals/clinical-diabetes-and-healthcare/articles/10.3389/fcdhc.2023.1288786/full This other study on acidic-acid (the main component of all vinegars) found that their “[…] results suggest that acetic acid-induced eNOS phosphorylation contributes to upregulation of flow-mediated vasodilatation in humans,” which lowers blood pressure. https://pubmed.ncbi.nlm.nih.gov/20460711/ |
Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???
If I’ve made any mistakes, or something doesn’t make sense, or if you want more/less details, please let me know in the comments.
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