Who doesn’t love banana bread or banana muffins? How about banana waffles? Made with white whole-wheat flour and oats, these waffles are delicious and high in filling fiber. Topped with crunchy walnuts and an easy to make whole blueberry sauce, you and your family will go nuts for these waffles.
All purpose white flour, unbleached or bleached, has had its bran, endosperm and germ removed making it less nutritious and low in fiber. On the other hand, white whole-wheat flour is milled from hard white spring wheat (a different variety from the more well-known red wheat) making it perfect for baking because it is more like pastry flour but still has its cancer-protective and health-promoting fiber and phytonutrients. It has a milder flavor than the whole-wheat flour milled from red wheat.
Though these waffles may be made entirely with white whole-wheat flour or whole-wheat pastry flour, if you’re not used to whole grains, using some white flour in the recipe can help you get used to a different flavor and texture. The oats provide fiber in the form of beta-glucan, which lowers cholesterol and helps control type 2 diabetes, and polyphenolic substances that can help reduce cancer-promoting inflammation.
This one mixing bowl recipe calls for mashing a banana and combining with wet ingredients before adding dry ingredients. Like with any quick bread batter, mix gently and quickly to avoid stretching the gluten protein in wheat, which makes for tough waffles.
For a flavorful topping, this blueberry sauce made with whole berries, honey and lemon juice is delicious and beautiful on the waffles. With blueberries as a topping and banana in the waffles you’ll be on your sweet way to eating the recommended 1½ to 2 cups of fruit daily. Save leftover Blueberry Sauce as a topping for pancakes, yogurt parfaits and grilled foods.
Any toasted nut may be added as a crunchy topping with the Blueberry Sauce but walnuts taste especially good with bananas!
Banana Waffles with Blueberries and Walnuts
Makes 2 cups sauce; eight 1/4 cup servings.
Per serving (waffles): 302 calories, 16 g total fat (2 g saturated fat), 33 g carbohydrate, 9 g protein, 4 g dietary fiber, 405 mg sodium.
Per serving (blueberry sauce): 54 calories, 0 g total fat (0 g saturated fat), 14 g carbohydrate, 0 g protein, <1 g dietary fiber, <1 mg sodium.
The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.
Photographs by Heather Victoria Photography