Friday, August 12, 2011

Fast Foodie Cooks: Weekly Recipe: Gluten Free, Sugar Free Whole Grain Waffles


I have been focusing on the quality and timing of my diet much like I was before my Olympic Trials qualifier earlier this year and trying to ensure that my heavy training load is fueled by high quality foods that maximize my training and recovery. That said, I've hit a point in this training cycle (4 weeks until race day!) where my hunger is out of control. I work at making sure that I am eating a small meal every 2-3 hours to keep the hunger at bay, but some days I feel like I need something more substantial to tame the savage beast that is my stomach.


This morning, after a 25 mile double day (10 in the morning, 15 in the afternoon- all trail) yesterday, I could tell today was going to be one of those days. We headed out before dawn to chase down some early morning sunshine and did a fantastic loop above the fog on Mt. Tam. I can't tell you how many times we simply stopped in our tracks and soaked in the sun's rays. Midway through the run, my stomach was already grumbling and I spent the rest of the run thinking about breakfast, like I do on so many runs. I announced to Nathan that is was a waffle kind of morning, as long as we made it home in time to make them. I knew my standard bowl of gluten free oats would keep me full for -.5 seconds, so I was hankering for something heartier. We finished up the perfect 10 mile loop and jumped back into the car and made our descent back into the cold, fog.


I've been working on this recipe throughout this training cycle because it accommodates the current restrictions on my diet. I am eating very few grains these days and usually its just my morning oats. I am always gluten free, so these waffles were naturally gluten free. I also wanted them to be healthy, so I included sorghum and buckwheat (whole grain) in my mix. They also had to be sugar free. I am not doing sugar or sweeteners right now, so that was a necessity. After a few trials, I am very pleased with how these waffles came out. They are whole grain, they are sugar free, they are hearty but not heavy and definitely not unhealthy. They are perfect topped with a drizzle of almond butter or peanut butter and make a typical dreary San Francisco morning seem a whole lot brighter.

Gluten Free, Sugar Free Whole Grain Waffles
Ingredients
1/2 cup gluten free sorghum flour
1/2 cup gluten free buckwheat flour
1/3 cup gluten free sweet rice flour
1/3 cup gluten free tapioca flour
1/3 cup gluten free coconut flour
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
2 cups unsweetened non-dairy milk (I used So Delicious sugar free vanilla coconut milk)
1 egg
1 small banana, mashed
1/2 tsp almond or vanilla extract (optional)
butter to grease waffle iron
for topping: peanut butter, butter, maple syrup, fruit (optional)

Directions
Heat waffle iron.

In a large bowl, whisk together the dry ingredients until well incorporated. In a small bowl, mix together milk, egg, banana, and almond extract. (Baker's note: for extra light and crispy waffles, whip egg whites vigorously until you get soft peaks- because there is no sugar you won't form good peaks). Add the wet ingredients into the dry ingredients and mix until combined. Don't over-mix.

Grease waffle iron with butter to prevent sticking. Scoop 1/4 cup of the mix in each of the waffle molds (our waffle iron makes 4 square waffles). Cook 5-6 minutes or until done. Top with butter, peanut butter, maple syrup, fruit or any of your favorite toppings!


5 comments:

  1. thanks, devon! these sound great-we will definitely try them. i would love to hear about why you are are avoiding sugar/ sweeteners and what you fuel with during your long runs without sugar, if you can share. thanks again.

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  2. YUM! Can't wait to try when I get home!! 8)

    Devon, do you ever have problems w/ just plain oats instead of 'certified' gf ones?

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  3. Hillary, I am avoiding sugar at all times except on my long runs. I want to keep fueling as I will during the race. At other times, I just don't think it is a necessary part of one's diet when trying to get to peak fitness. I feel better when I eat less/no sugar.

    Moogy, I have horrible problems with just plain oats and eat only certified gluten free ones.

    ReplyDelete
  4. Okay, thank you! I've tried going without entirely for a time and found that the longer ironman-training sessions suffered--was wondering if I was just a wimp or missing something. Thank you!

    ReplyDelete

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