People fight over these delicious waffles, yet they contain no flour, eggs or butter. With eight wholegrains and four kinds of nuts and seeds, these waffles are very nutritious, high in fibre and a good source of iron. Strawberries raise the antioxidant capacity of your blood and their ellagic acid boosts your body’s natural detox enzymes. Adding strawberries to a meal has been shown to reduce the insulin response in overweight people!
PREPARATION: 15 MINUTES, COOKING: 45 MINUTES, SERVES 8
olive oil spray
1⁄4 cup LSA (linseed, sunflower seed and almond mixture)
1⁄4 cup rolled amaranth
1⁄2 cup buckwheat or buckwheat pieces 1⁄2 cup rolled millet
1⁄2 cup rolled grain mix (barley, triticale, rye, wheat)
1⁄2 cup rolled oats
1 tablespoon soy flour
2 tablespoons brown sugar 1⁄4 cup raw cashew pieces pinch of salt
2 x 250 g (9 oz) punnets strawberries,
washed, hulled and halved
400 g (14 oz) rhubarb stalks, washed and
cut into 3-centimetre (1-inch) pieces 1⁄4 cup brown sugar
1. Place all waffle ingredients into a blender, together with 3 cups of water, and process for a few minutes until batter is milky and smooth. 2. Heat waffle iron on high. When hot, coat with olive oil spray.
3. Pour in 1⁄2 cup of the batter and cook several minutes until crispy and golden brown. This may take 3–5 minutes, depending on your waffle maker. Do not overfill, as the mixture will spill over the edges. 4. Mix a further 1⁄2 cup of water into the batter, as it will have thickened while standing. The consistency should be similar to pancake batter.
5. Repeat step 3 until all the batter is used up. (Tip: If you have a non-stick waffle iron, you might not need to add more spray after the first waffle.)
6. Meanwhile, place all the sauce ingredients, together with 1⁄2 cup of water, in a saucepan, then cover and gradually bring to boil. Reduce heat immediately to low and simmer for about 10 minutes until fruit has just softened and released its juices, being careful not to overcook it.
7. Serve waffles with sauce or freeze for later with freezer-go- between paper.
– Cook waffles ahead of time and freeze. They crisp up beautifully when re-heated for 10 minutes in an oven.
– You can make the batter several hours in advance and refrigerate, ready for pouting into a hot waffle iron. Recheck the consistency as each batch of grains varies slightly and you might need to adjust quantity of water.
Per serve: energy 1148 kJ (274 Cal); protein 9 g; fat 8 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 38 g; sugars 11 g; fibre 7 g; calcium 66 mg; iron 2.8 mg; sodium 35 mg