Waffles with Two-Berry Syrup Recipe

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Ingredients

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Nutrition

601

Calories

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Ingredients:

Serving

2 tbsp flaxseed
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 cup toasted wheat germ
2 tbsp sugar
1 1/2 tsp baking powder
1/2 tsp salt
1 1/2 cups fat-free milk
3/4 cup egg substitute
1 1/2 tbsp canola oil
1 tsp vanilla extract
cooking spray
1 1/2 cups frozen blueberries
1 1/2 cups frozen unsweetened raspberries
1/2 cup maple syrup
1/4 tsp ground cinnamon

Directions:

To prepare waffles, place flaxseed in a clean coffee grinder or blender; process until ground to measure 1/4 cup flaxseed meal. Set the flaxseed meal aside. Lightly spoon flours into dry measuring cups; level with a knife. Combine the flaxseed meal, flours, wheat germ, sugar, baking powder, and salt in a large bowl; make a well in center of mixture. Combine milk, egg substitute, oil, and vanilla; add to flour mixture, stirring just until moist.
Coat a waffle iron with cooking spray; preheat. Spoon about 1/4 cup of batter per 4-inch waffle onto the hot waffle iron, spreading batter to edges. Cook 5 to 6 minutes or until steaming stops; repeat procedure with remaining batter.
To prepare syrup, combine berries, maple syrup, and ground cinnamon in a saucepan. Cook over medium heat until thoroughly heated. Serve warm over waffles.
Note: Look for flaxseed, a grain rich in heart-healthy omega-3 fats, in health-food stores of large supermarkets. Freeze leftover waffles individually on a cookie sheet and then transfer to a zip-top freezer bag for storage. To reheat, place frozen waffles in toaster.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	600.94 Kcal (2516 kJ)
Calories from fat	115.56 Kcal
		% Daily Value*
Total Fat	12.84g	20%
Cholesterol	169.27mg	56%
Sodium	531.08mg	22%
Potassium	685.71mg	15%
Total Carbs	99.5g	33%
Sugars	65.72g	263%
Dietary Fiber	4.78g	19%
Protein	22.64g	45%
Vitamin C	11.8mg	20%
Iron	3mg	17%
Calcium	258.8mg	26%

Amount Per 100 g
Calories	226.39 Kcal (948 kJ)
Calories from fat	43.53 Kcal
		% Daily Value*
Total Fat	4.84g	20%
Cholesterol	63.77mg	56%
Sodium	200.07mg	22%
Potassium	258.33mg	15%
Total Carbs	37.49g	33%
Sugars	24.76g	263%
Dietary Fiber	1.8g	19%
Protein	8.53g	45%
Vitamin C	4.5mg	20%
Iron	1.1mg	17%
Calcium	97.5mg	26%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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