Recipe Idea: Pumpkin Buckwheat Waffles
Nov 10, 2011 by Bill Rawls, M.D.
I’ve been experimenting with breakfast ideas, trying to trim wheat and some carbs out of the start-the- day-meal. Creating a healthy breakfast that doesn’t raise your blood glucose and contains healthy fats is a real challenge. Eggs certainly pass for healthy, but most classic breakfast ingredients do not. And sneaking vegetables into breakfast is a near impossible assignment.
Waffles have always been a traditional weekend treat in our family. In years gone by, it was straight out of the box with the standard bleached flour mix. We gradually progressed to whole grains and even experimented with gluten-free, but they were still packed with carbs. Lately I’ve set myself free from the mix and have been creating from scratch. Recipes on the internet provide ideas, but the final products are purely ad lib. I would like to share one version that turned out to be particularly tasty.
This recipe is completely wheat and gluten free. Buckwheat seems to be an ideal grain for waffles and pancakes. I was able to find pure buckwheat flour at our local Harris Teeter grocery. Though it contains carbs and calories, the fiber in buckwheat holds glucose in the intestines, such that it is slowly released during the day—perfect for a breakfast food. Pecans add flavor, healthy fats and keep the waffles from being too dry. Pumpkin adds flavor and moisture.
Ingredients
- Buckwheat flour, 1- ½ cup (ratio of buckwheat to pecans, 2:1)
- Pecans, ground in a food processer ½-1 cup
- Oil, 2-3 tablespoons (I used sesame oil, but canola would do fine)
- Baking powder, 1 teaspoon
- Salt, ½ teaspoon
- Agave nectar, 1-2 tablespoons (stevia could also be used)
- Egg, 1
- Pumpkin, ½ can or equivalent in peeled and cooked pumpkin
Cook as directed in a waffle iron. Works for pancakes just as well! Generally half a waffle and a poached or fried egg is enough for me. An olive oil/butter spread with a drizzle of honey is a perfect garnish, but any topping will work, even almond butter. Extra waffles can be frozen for use during the week. And my blood glucose level two hours after breakfast—83!
Categories: Nutrition, Recipe Ideas, Weight Management,
Tags(s):
Previous Comments
SueCarol Taylor- Nov 28, 2011
this sounds good and I will try making them
Braden Rawls- Nov 28, 2011
Hi SueCarol, thanks for reading! Please keep us posted if you do get a chance to try making the waffles.
jill large- Dec 01, 2011
This recipe sounds great AND suits my dietary needs! I'm adding buckwheat flour to my shopping list. Thanks for the suggestion!
Braden Rawls- Dec 05, 2011
Hi Jill! Buckwheat flour is a great way to enjoy a "carbohydrate treat" without causing your glycemic index to skyrocket. Its a great choice and we plan to include it in many more of our recipe suggestions! Glad to hear that there is interest in these recipes from our patient community.
Kathy Walters- Feb 04, 2012
where is the best place to find buckwheat flour in the morehead city area? Also wondering if there is a certain brand of protein powder you recommend for the shake?
Kathy Walters- Feb 04, 2012
I was not thinking when I asked specific places to find products. I realize you may not be able to do this. Can you use a flour other than buckwheat for the waffles? Are their differences in the quality of say whey protein in the protein powders? Should you stay away from protein powders with soy?
Braden Rawls- Feb 08, 2012
Buckwheat flour is available at most quality grocery stores. We recommend egg white and whey protein powder, and both are available for sale on our website. For further information about protein powders and flours, please check out Dr. Rawls' book, The Vital Plan. Thanks so much for your comments!
