On a lazy weekend morning, nothing quite says “Hello!” like a plate of buttermilk waffles, butter pats atop and sweet, warm maple syrup dripping down the sides. If you’re one to indulge in such an enticingly rich breakfast but would like to eat healthier, here’s a welcoming news flash, you can have it all!
By switching from buttermilk waffles to whole grain waffles, and skipping on the butter and maple syrup, you can be on your way to meeting your healthy lifestyle goals without having to go cold turkey. The American Heart Association says, "Breakfast menus can be loaded with high-saturated fat items (like bacon and sausage) and baked goods that are high in trans fats. Instead, look for choices that include fresh fruit and whole grains."
Turn whole grain waffles into a fun and tasty breakfast sandwich following the recipe below. When it comes to waffles, there are numerous options for putting a healthy spin on them. Fresh fruit, peanut butter and honey are just a few ingredients that can provide added nutrition to this breakfast classic.
Heading out for a morning hike or rushing to work? Wrapped in kitchen parchment paper, this sensational, sunrise sandwich can be enjoyed on the go. And if you have children, ask them to join you in the kitchen. Kids love to help assemble foods, and with the added bonus of possibly getting to pick and choose the ingredients for these fun sandwiches, eating breakfast will take on a whole new meaning for them (just make sure that an adult will be slicing the fruits). With naturally sweet ingredients to choose from, such as apples, honey and raspberries, your children will be exceptionally excited to sink their teeth into one of these nutrient-packed breakfast sandwiches.
Although the following recipe makes one sandwich, the ingredients can easily be adjusted to feed more.
Whole Grain Waffle Sandwich with Peanut Butter, Bananas and Honey
Ingredients
- 2 whole grain waffles
- 1 tablespoon peanut butter
- ½ small banana, thinly sliced crosswise
- Honey, for drizzling
Instructions
- Toast waffles.
- Spread 1 tablespoon of peanut butter onto one side, of one waffle.
- Lay banana slices atop peanut butter.
- Drizzle banana with honey then top with remaining waffle.
You can mix and match the ingredients used as sandwich fillers according to taste. Here are a few suggestions, along with some of their nutritional benefits:
- Apples – Apples are abundant in the flavonoid quercetin, which may protect the arteries and heart.
- Bananas – Rich in potassium and vitamin C, bananas are also low in fats.
- Honey – Quite possibly the world’s most ancient sweetener, honey is cholesterol free, fat free and sodium free.
- Nectarines – Nectarines contain good amounts of vitamins A and C.
- Peanut Butter – Peanut butter contains fair amounts of iron, niacin and protein.
- Raspberries – Velvety and tender, raspberries are chockfull of antioxidants, dietary fiber and vitamin C.
- Strawberries – Offering more vitamin C than other berries, strawberries are right behind blueberries in antioxidant content.
References:
The New Food Lover’s Companion, Fourth Edition, by Sharon Tyler Herbst and Ron Herbst, published by Barron’s Educational Series, Inc.
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