If you feel challenged to serve your family healthy meals, much less to do it every day, The Healthy Family Cookbook is here to show you that nutritious food doesn't have to be bland or take a long time and a lot of work to prepare—anyone can prepare healthy recipes that taste great and satisfy everyone, even the pickiest eaters.
The foods within include healthy entrees, side dishes, and snacks that appeal to children and adults, all with recipes that are budget-friendly, multicultural, and quick and easy for even busy families to make. Each recipe was created to fit into any family's healthy eating plan, with lean cuts of meat, a focus on whole grains, fruits, and vegetables, and lots of herbs and spices for bold flavor. And, with helpful tips for kids such as preparation notes and guides to the most leftover-friendly meals, these recipes offer a delicious way for your family to eat together in any circumstance.
The National Heart, Lung, and Blood Institute (NHLBI), which originally put the book together, provides global leadership for a research, training, and education program to promote the prevention and treatment of heart, lung, and blood disorders and enhance the health of all individuals so that they can live longer and more fulfilling lives.
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Oatmeal Pecan Waffles (or Pancakes)
Your children will jump right out of bed for this delicious meal
For waffles:
- 1 C whole-wheat flour
- ½ C quick-cooking oats
- 2 tsp baking powder
- 1 tsp sugar
- ¼ C unsalted pecans, chopped
- 2 large eggs, separated (for pancakes, see note)
- 1½ C fat-free (skim) milk
- 1 Tbsp vegetable oil
For fruit topping:
- 2 C fresh strawberries, rinsed, stems removed, and cut in half (or substitute frozen strawberries, thawed)
- 1 C fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
- 1 C fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
- 1 tsp powdered sugar
- 1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
3. Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
4. Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below). 6. Pour batter into preheated waffle iron, and cook until the waffle iron light signals it's done or steam stops coming out of the iron. (A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside.) (Batter also can be used to make pancakes; see note below.)
7. Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve
Note: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.
Chiefs in Training: Children can mix the batter and top each waffle/pancake with fruit.
prep time: 10 minutes
cook time: 30 minutes
yield: 4 servings
serving size: 3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size) or pancakes
each serving provides:
calories 340
total fat 11 g
saturated fat 2 g
cholesterol 107 mg
sodium 331 mg
total fiber 9 g
protein 14 g
carbohydrates 50 g
potassium 369 mg
vitamin A 8%
vitamin C 60%
calcium 30%
iron 6%
Percent Daily Values are based on a 2,000 calorie diet.
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