Waffle It! Adapted from a presentation by

Transcription

1 Waffle It! Prepared by Susan Routh Grady County Family and Consumer Sciences Extension Educator for Oklahoma Home and Community Education of Grady County October 2017 Adapted from a presentation by Radonna Sawatzky Family and Consumer Science Educator/4-H Custer County OSU Extension Service Radonna.Sawatzky@okstate.edu 1

2 Table of Contents Topic/Recipe Page History of the Waffle Iron 3 How Do Waffles Fit a Healthy MyPlate..4 Tips - Choosing Whole Grain Foods... 6 Tips - Make Half Your Grains Whole Grains Savory Rye Waffles 8 Savory Veggie Waffles...9 Family Favorite Oatmeal Waffles..10 Whole Wheat Waffles..11 Waffled Hash browns..12 Waffle Iron Quesadillas...13 One Minute Waffle Iron Baked Apples..14 Cleaning the Waffle Iron..15 References..16 The information given herein is for educational purposes only. Reference to commercial products or trade names is made with the understanding that no discrimination is intended and no endorsement by the Cooperative Extension Service is implied. 2

3 A waffle iron is a utensil or appliance used to cook waffles. It usually consists of two hinged metal plates, molded to create the honeycomb pattern found on waffles. The iron is heated and either batter is poured or dough is placed between the plates, which are then closed to bake the waffle. In 1869, American Cornelius Swarthout patented the first U.S. waffle iron. This iron sat atop wood or gas stoves. The cast iron plates were joined by a hinge that swiveled in a cast iron collar. 3

4 The Waffle A waffle is a leavened batter or dough cooked between two plates, patterned to give a characteristic size, shape and surface impression. There are many variations based on the type of waffle iron and recipe used. Waffles are eaten throughout the world, particularly in Belgium, France, Netherlands, Germany, Poland, Hungary, Scandinavia, Hong Kong, and the United States, with over a dozen regional varieties in Belgium alone. How Do Waffles Fit a Healthy MyPlate The USDA MyPlate advocates one-fourth of a Healthy Plate as Grains It is recommended that half of your grains come from whole grains. At Meals: To eat more whole grains, substitute a whole-grain product for a refined product such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product. For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and wholewheat macaroni in macaroni and cheese. Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in a casserole or stir-fry. Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit. Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening. Use whole-grain bread or cracker crumbs in meatloaf. Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan. Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup. Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish. As Snacks: Snack on ready-to-eat, whole grain cereals such as toasted oat cereal. Add whole-grain flour or oatmeal when making cookies or other baked treats. Try 100% whole-grain snack crackers. Popcorn, a whole grain, can be a healthy snack if made with little or no added salt and butter. 4

5 What to Look for on the Food Label Choose foods that name one of the following whole-grain ingredients first on the label's ingredient list: Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Use the Nutrition Facts label and choose whole grain products with a higher % Daily Value (% DV) for fiber. Many, but not all, whole grain products are good or excellent sources of fiber. Read the food label s ingredient list. Look for terms that indicate added sugars (such as sucrose, high-fructose corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar) that add extra calories. Choose foods with fewer added sugars. Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as low in sodium or very low in sodium on the front of the food label can help you identify foods that contain less salt (or sodium). Whole Grain Tips for Children Set a good example for children by eating whole grains with meals or as snacks. Let children select and help prepare a whole grain side dish. Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list. 5

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8 Savory Rye Waffles Ingredients A nutty and substantial waffle Makes 4 waffles 1 cup of all-purpose flour 1 cup of rye flour 2 tablespoons of sugar 2 teaspoons of baking powder 1 teaspoon of baking soda 1/2 teaspoon of salt 2 cups of low-fat buttermilk 1/4 cup of unsalted butter, melted 2 large eggs Directions 1. Place a baking sheet in your oven and preheat it to 275 degrees F. 2. Whisk together the flours, sugar, baking powder, baking soda, and salt in a medium bowl. In large bowl, combine the buttermilk, butter, and eggs, whisking until smooth. Stir the dry ingredients into the wet mix until the batter is just combined. It should be pretty thick. 2. Brush your waffle iron with oil and heat it according to the manufacturer s instructions. Pour about 1/3 1/2 cup of batter into your iron (the amount you pour in will depend on your iron; you want to make sure you leave an inch or so border around to allow the batter to spread). 3. Close the waffle iron and cook for 3-5 minutes, until the top of the waffle iron lifts easily and the waffles are crisp and golden brown on the outside. 4. Transfer cooked waffles to the baking sheet in the oven to keep them warm as you make more. Nutrition Information per serving: 418 calories; 16g Fat (33.9% calories from fat); 13g Protein; 56g Carbohydrate; 2g Dietary Fiber; 141 mg Cholesterol; 991mg Sodium. 8

9 Savory Veggie Waffles You will find spinach, peppers, basil, and scallions tucked in every inch of these savory veggie waffles. Who said that waffles are for breakfast only? Makes 5 large waffles. Ingredients: 1 and 1/4 cups whole wheat flour 3/4 cup all-purpose flour 1 teaspoon baking powder 1 teaspoon salt 2 large eggs 3 Tablespoons vegetable oil 3/4 cup 1% low-fat milk 2/3 cup water 2/3 cup parmesan 2 stalks of green onions or scallions, finely chopped 3 sprigs of fresh basil, finely chopped 1 cup baby spinach (about 1 large handful), chopped 1/3 large orange pepper, finely diced (any other pepper works also) Directions: 1. In a medium-sized bowl, mix the flour, baking powder, and salt together. In large bowl, whisk together the eggs, oil, milk, and water. Add the dry ingredients to the wet ingredients, folding together until ingredients are wet. 2. Fold in the cheese, scallions, basil, spinach, and orange pepper. The batter should be fairly thick. 3. Spray a waffle iron with cooking spray and heat the iron according to directions. Pour some batter into the waffle iron. Be careful not to pour so much batter that it fills up the iron to the outer edge. If the iron is overfilled, the edges will not be cooked as well. 4. Cook the waffles for several minutes or to your desired color and crispness. 5. Keep waffles warm in a 200 degree (Fahrenheit) oven on a cookie sheet. Serve with roasted vegetables or salad. Nutrition Information per serving: 342 calories; 15g Fat (37.6% calories from fat); 15g Protein; 40g Carbohydrate; 5g Dietary Fiber; 95mg Cholesterol; 777mg Sodium. 9

10 Family Favorite Oatmeal Waffles Ingredients: 1-1/2 cups all-purpose flour 1 cup quick-cooking oats 3 teaspoons baking powder 1/2 teaspoon ground cinnamon 1/4 teaspoon salt, optional 2 large eggs, lightly beaten 1-1/2 cups 1% low-fat milk 6 tablespoons butter, melted 2 tablespoons brown sugar Makes 6 waffles Serve with a fruit compote Directions: In a large bowl, combine flour, oats, baking powder, cinnamon and, if desired, salt; set aside. In a small bowl, whisk eggs, milk, butter and brown sugar. Add to flour mixture; stir until blended. Pour batter into a lightly greased waffle iron (amount will vary with size of waffle iron). Close lid quickly; do not open during baking. Use fork to remove baked waffle. Top with fresh fruit and yogurt. Nutrition Information per serving: 330 calories; 15g Fat (40.6% calories from fat); 10g Protein; 40g Carbohydrate; 2g Dietary Fiber; 104mg Cholesterol; 506mg Sodium. 10

11 Whole Wheat Waffles Makes 3 generous round Belgian-style (deep pocket) 7 inch waffles Ingredients 1-1/2 cup whole wheat flour 2 teaspoons baking powder 1/2 teaspoon salt 2 Tablespoons sugar 1 large egg 1-1/2 cups of lukewarm 1% low-fat milk 1/3 cup of melted butter or vegetable oil Directions: 1. Preheat your iron while you make the waffle batter. 2. Whisk together the flour, baking powder, salt, and sugar. 3. In a separate bowl, whisk together the egg, milk, and butter or oil. 4. Mix together the wet and dry ingredients, stirring just until combined. The batter will be a bit lumpy. 5. Cook the waffles as directed in the instructions that came with your waffle iron. Nutrition Information per serving: 527 Calories; 28g Fat (46.6% calories from fat); 14g Protein; 59g Carbohydrate; 7g Dietary Fiber; 76mg Cholesterol; 768mg Sodium. 11

12 Waffled Hash browns Eat this with your waffled bacon and scrambled eggs! It really doesn t get any easier if you buy the frozen tots. Let them thaw and then throw a handful in the waffle iron! The waffle iron gets them nice and crispy just like they re intended to be! 12

13 Waffle Iron Quesadillas It s as if tortillas were made for the waffle iron. The iron naturally seals the edges, too, so all of the cheese and good stuff doesn t ooze out. This would be a good lunch experiment if you have leftover meat from last night s dinner. Try whole grain tortillas for a healthier choice and include veggies and spices for a tasty change. 13

14 One Minute Waffle Iron Baked Apples Ingredients Non-stick cooking spray As many apples as you want, sliced to just over 1/4" thick Small sprinkle of sugar for each apple slice, optional Instructions 1. Heat waffle iron. 2. Spray with non-stick spray. 3. Optionally rub both sides of apple slices with a little sugar. This isn't necessary (the apples are plenty sweet), but it does make them look better because the sugar caramelizes. 4. Place one apple slice in each section of the waffle iron. 5. Close the waffle iron and cook for about a minute or until the apples look waffled. 14

15 Cleaning the Waffle Iron Have you ever noticed that waffle irons (and also your contact grill) are not any fun to clean? It s because of the all of their little nooks and crannies. I like to let my waffle iron clean itself with steam! The steam penetrates all of those nooks and crannies so all I have to do is wipe it off with the damp paper towel! As soon as you are done with the last waffle, UNPLUG the waffle iron. Take a single paper towel and run it under the faucet to wet it. Squeeze it out gently so that it is still good and wet, but not so that it is still dripping Place the wet paper towel onto the hot waffle iron. (Remember it MUST be unplugged first!) Close the lid and let the steam do the work. Be careful as the steam will be escaping out the sides! After a few minutes, open the grill and carefully remove the damp paper towel. While the grill is still a little bit warm (NOT HOT) wipe away the crumbs and greasiness! Next time you get out your waffle iron, you ll be glad you did! It will be fresh and ready to go almost as if it was brand new! 15

16 References Healthy Nibbles-Bits. (2017). Savory Veggie Waffles. September 18, King Arthur Flour Company. (2017). Whole Wheat Waffles. whole-wheat-waffles-recipe. September 18, Taste of Home. (2017). Family Favorite Oatmeal Waffles. September 18, Turntable Kitchen. (2017). Savory Rye Waffles: The Shadows. recipes/savory-rye-waffles-the-shadows/. September 18, United State Department of Agriculture. (2017). MyPlate: Make Half Your Grains Whole Grains. September 18, Oklahoma State University, in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order as amended, and Title IX of the Education Amendments of 1972 (Higher Education Act), the Americans with Disabilities Act of 1990, and other federal and state laws and regulations, does not discriminate on the basis of race, color, national origin, genetic information, sex, age, sexual orientation, gender identity, religion, disability, or status as a veteran, in any of its policies, practices or procedures. This provision includes, but is not limited to admissions, employment, financial aid, and educational services. The Director of Equal Opportunity, 408 Whitehurst, OSU, Stillwater, OK ; Phone ; eeo@okstate.edu has been designated to handle inquiries regarding non-discrimination policies: Director of Equal Opportunity. Any person (student, faculty, or staff) who believes that discriminatory practices have been engaged in based on gender may discuss his or her concerns and file informal or formal complaints of possible violations of Title IX with OSU s Title IX Coordinator Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Director of Oklahoma Cooperative Extension Service, Oklahoma State University, Stillwater, Oklahoma. This publication is printed and issued by Oklahoma State University as authorized by the Vice President, Dean, and Director of the Division of Agricultural Sciences and Natural Resources and has been prepared and distributed at a cost of 80 cents per copy. The Oklahoma State University Cooperative Extension Service offers its programs to all eligible persons regardless of age, race, color, religion, sex, sexual orientation, genetic information, gender identity, national origin, disability, marital or veteran status, or any other legally protected status. OCES provides equal opportunities in programs and employment. The Oklahoma Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension Office (or other appropriate office) as soon as possible. 16