Oatmeal Pecan Waffles or Pancakes

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Oatmeal Pecan Waffles or Pancakes

Oatmeal Pecan Waffles or Pancakes
Number of Servings: 4 Total Preparation Time: less than 15 minutes
Actual Cooking Time: 15 to 30 minutes Source: National Heart, Lung and Blood Institute; National Institutes of Health; U.S. Department of Health
Main Ingredient: Rice, Pasta & Bread, Egg & Cheese, Fruit
Meal Type: Breakfast & Brunch
Nutrition Content: Good Source of Calcium
Origin: American
Special Features: Quick to Prepare (under 30 minutes), Kids Love It, Kids Can Help Make It

Your children will jump right out of bed for this delicious meal.
Recipe and photo courtesy of Keep the Beat™, National Heart, Lung and Blood Institute.


For Waffles:
1 cup whole-wheat Flour
1/2 cup quick-cooking Oats
2 teaspoon Baking powder
1 teaspoon Sugar
1/4 cup unsalted Pecans
2 large Eggs, separated(for pancakes, see note)
1 1/2 cups fat free (skim) Milk
1 tablespoon vegetable Oil
For Fruit Topping:
2 cups fresh Strawberries, rinsed, stems removed, and cut in half(or substitute frozen strawberries, thawed)
1 cup fresh Blackberries(or substitute frozen blackberries, thawed)
1 cup fresh Blueberries(or substitute frozen blueberries, thawed)
1 teaspoon 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 over mix; 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 waggle iron and cook until the waffle iron light signals it's done.(A waffle is perfect when it is crisp and well-browned on the outside and 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.

Nutrient Information
Calories: 340
Total Fat: 11 g
Saturated Fat: 2 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 331 mg
Carbohydrates: 50 g
Protein: 14 g
Fiber: 9 g
Vitamin A: 8%
Vitamin C: 60%
Calcium: 300 mg
Iron: 6%

Cook's Notes:

For pancakes, do not separate eggs. Mix whole eggs with milk and oil and eliminate steps 4 and 5.

Children can mix the batter and top each waffle/pancake with fruit.