Sunday, February 9, 2014

Honey Yogurt Waffle


Waffles are one of my absolute favorite breakfast foods.  They get a bad rap when it comes to the healthy category.  When most people think of waffles they envision a huge belgium waffle with syrup, berries, and whipped cream.  Probably not the most healthy and low calorie version choice.

If prepared mindfully waffles can certainly fit into a healthy diet.  According to the Academy of Nutrition and Dietetics, a healthy diet includes a balance of whole grains, fruits and vegetables, low fat (lean) protein, and healthy dairy options.  Todays recipe offers an excellent example of how waffles fit these guidelines.


The baseline for a healthy waffle is to choose a whole grain variety.  A non-whole grain variety offers less nutritional content and contains less fiber (a nutrient that helps aid in bowel regularity and offers numerous other benefits).  While not always easy - the inclusion of protein with a waffle is important to help provide satiety.  In todays recipe I included Greek yogurt (also a low fat dairy).  You could also use ricotta cheese, peanut butter, or any other nut butter to meet the protein guideline.  Lastly, top the waffle with your fruit of choice.  Out of my excitement for the upcoming holiday, I used a small heart shaped cookie cutter to shape the sliced strawberries.  To add a hint of sweetness I drizzled a small amount of honey on top of the final product.


Off the topic of waffles, I continue with my goal to complete 30 days of the workout by Jillian Michaels, 30 Day Shred exercise. Today was only day number 5 (yes I know I still have 25 more days to go), but I am feeling very enthusiastic about completing my goal.  On a good day I try and had some attention cardio into my day, like a walk or short run.

Enjoy!
Your family's dietitian,
Kristen Smith

Honey Yogurt Waffle

by Kristen Smith
Prep Time: 5 minutes
Cook Time: 5 minutes
Ingredients (1 waffle)
  • 1 whole grain low fat frozen waffle
  • 2-4 tablespoons low fat Greek yogurt, vanilla
  • 2 strawberries sliced, can use small cookie cutter to cut into small shapes
  • 1 teaspoon honey
Instructions
1. Toast waffle until slightly browned.
2. Remove from toaster and let cool for a minute. Spread yogurt, top with strawberries (or other desired fruit), and drizzle honey.
Nutrition:
Serving size: 1 waffle • Servings: 1 • Calories: 184.4 kcal • Protein: 7.0 g • Carbs: 35.1 g • Fat: 2.6 g • Fiber: 3.4 g • Sugar: 10.8 g • Sodium: 423.6 mg
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