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Healthified Hearty Waffles with Blueberry Sauce

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91% less cholesterol • 56% less total fat than the original recipe. Substituting part of the all-purpose flour with whole wheat flour and ground walnuts doubles the fiber and adds a nutty flavor.

  • Prep Time 15 min
  • Total Time 45 min
  • Servings 8

Ingredients

1
cup Gold Medal® all-purpose flour
1
cup Gold Medal® whole wheat flour
1/4
cup coarsely ground toasted walnuts
2
teaspoons baking powder
1
teaspoon baking soda
4
egg whites
2 1/4
cups buttermilk
2
tablespoons oil
Cascadian Farm® Blueberry Sauce (recipe below)
1
cup Cascadian Farm® frozen blueberries
1/4
cup white grape juice
1
tablespoon honey

Directions

  • 1 In a medium bowl, stir together all-purpose flour, whole wheat flour, walnuts, baking powder, and baking soda. In a large bowl, beat the egg whites with an electric mixer on medium speed until very foamy. Stir in buttermilk and oil. Gradually add flour mixture, beating by hand until smooth.
  • 2 Pour 1 cup of the batter onto grids of a preheated, lightly greased square waffle baker (or 2/3 cup batter for a round waffle baker). Close lid quickly; do not open lid until waffle is done. Bake according to manufacturer directions. When waffle is done, use a fork to lift waffle off grids. Repeat with remaining batter. Serve waffles warm with Cascadian Farm® Blueberry Sauce.
  • 3 Blueberry Sauce: In a medium saucepan, combine 1 cup Cascadian Farm® frozen blueberries, 1/4 cup white grape juice, and 1 tablespoon honey. Heat just until bubbles form around edges. Cool slightly. Transfer mixture to a blender. Cover and blend until smooth. Transfer sauce to a serving bowl. Stir in 1 cup Cascadian Farm® frozen blueberries. Makes about 1 2/3 cups sauce.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 210
  • Fat Reduced By 9g
  • Dietary Fiber Added 2g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1/2 Waffle plus 3 tbsp sauce
Calories
230
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
5mg
5%;
Sodium
320mg
320%;
Total Carbohydrate
34g
34%
(Dietary Fiber
4g
4%
  Sugars
10g
10%
),
Protein
9g
9%
;
% Daily Value*:
Vitamin A
2%;
Vitamin C
10%;
Calcium
10%;
Iron
10%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
2 cups Gold Medal® all-purpose flour 1 cup Gold Medal® all-purpose flour
2 eggs 1 cup Gold Medal® whole wheat flour
1/2 cup oil 1/4 cup coarsely ground toasted walnuts
1 1/2 cups maple syrup 4 egg whites
1 cup blueberries 2 tablespoons oil
Cascadian Farm® Blueberry Sauce (recipe below)
1 cup Cascadian Farm® frozen blueberries
1/4 cup white grape juice
1 tablespoon honey
Nutritional Highlights
Calories
 
 
440 (before)
230 (after)
Cholesterol
 
 
55 mg (before)
5 mg (after)
Dietary Fiber
 
 
2 g (before)
4 g (after)
Saturated Fat
 
 
2 g (before)
1 g (after)
Total Fat
 
 
16 g (before)
7 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/25/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1/2 Waffle plus 3 tbsp sauce
Calories
230
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
5mg
5%;
Sodium
320mg
320%;
Total Carbohydrate
34g
34%
(Dietary Fiber
4g
4%
  Sugars
10g
10%
),
Protein
9g
9%
;
% Daily Value*:
Vitamin A
2%;
Vitamin C
10%;
Calcium
10%;
Iron
10%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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