Being diagnosed with a health condition that includes dietary restrictions, like celiac disease, can be a big adjustment. What we choose to eat on a day-to-day basis develops over our lifetime and is influenced by many factors from nutrition to convenience, price and our own personal taste. Having new dietary restrictions (or having a family member who does) may mean adjusting a cherished family recipe or giving up to that favorite burrito place near your office. It requires you to pay closer attention to what’s in your food and design a “new normal” eating pattern for yourself.
While that can be a challenge, the good news is that there are more gluten-free products on the market than ever and more awareness of and sensitivity to food allergies and dietary restrictions in general. There are also lots of gluten-free recipes on the web and in cookbooks that will help you enjoy some of your favorite meals in a new way or find some new favorites, like these delicious and healthy gluten-free pumpkin waffles.
(Check out other gluten-free LiveWell recipes like Pad Thai with zucchini noodles or cauliflower crust pizza.)
GLUTEN-FREE PUMPKIN WAFFLES
Yield: 4 waffles
Ingredients for your Kroger shopping list:
1 1/3 cup gluten-free quick oats
3/4 cup canned pumpkin
1/2 cup egg whites (whites of 4 large eggs)
1/2 cup vanilla non-fat Greek yogurt
1/2 teaspoon vanilla extract
1 Tablespoon brown sugar
1/2 teaspoon Kroger cinnamon
1/8 teaspoon Kroger ground nutmeg
1/2 teaspoon baking powder
1 Tablespoon canola oil
Vegetable oil cooking spray
Directions:
Heat waffle iron to medium heat. Place oats in food processor and pulse until flour-like consistency. To oat flour, add pumpkin, egg whites, yogurt, vanilla extract, brown sugar, cinnamon, nutmeg, baking powder and canola oil. Process on medium speed until combined. Thin batter with water to desired consistency. Spray waffle iron with vegetable oil cooking spray. Ladle 1/3 cup batter onto hot iron and close. When iron indicates waffle is cooked, remove from iron and serve with favorite toppings.
COOK’S NOTES: Mixture can be stored overnight in refrigerator. Cooked waffles freeze well and may be refrigerated up to 3 days.
NUTRITION INFORMATION PER SERVING: 140 Calories; 4 grams Fat; 0 grams Saturated Fat; 0 mg Cholesterol; 250 mg Sodium; 19 grams Carbohydrates; 5 grams Sugar; 3 grams Fiber; 7 grams Protein; 90% Vitamin A
What are the health benefits of these ingredients?
- Oats: Contain protein, fiber, magnesium and iron
- Pumpkin: High in vitamin A; good source of vitamin C, fiber and potassium
- Egg whites: Low in fat; good source of protein
- Non-fat Greek yogurt: Contains more protein than regular yogurt
- Canola oil: High in monounsaturated fats
Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Learn how to shop and cook healthy by signing up for a grocery store tour hosted by a Henry Ford registered dietitian nutritionist. Or visit us for one of our free Kroger mini-tours or cooking demos hosted each week across southeast Michigan.
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.
