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)
