Whole Grain/ Oat Waffles

Makes 4 waffles.

1¼ cups whole wheat pastry flour
¾ cup rolled oats
¼ cup firmly packed light brown sugar
2 tablespoons wheat germ
2 tsp vanilla
4 teaspoons baking powder
1 teaspoon ground cinnamon
3 large egg whites
1½ cups skim milk
¼ cup vegetable oil
¼ cup applesauce, unsweetened

• Preheat a waffle iron to medium-high.
• Whisk the flour with the oats, sugar, wheat germ, baking powder, cinnamon, and salt in a medium bowl.  In another medium bowl, lightly whisk the egg whites, and then add the milk, applesauce and oil.
• Gently stir the wet ingredients into the dry ingredients to make a batter.  Take care not to over work the batter, it’s fine if there are a few lumps.
• Pour 1/3 to 1/2 cup of batter per waffle (it depends on the size of your waffle iron) and cook until the outside of the waffle is crisp and inside is cooked through, 3 to 5 times.  (The time varies depending on the size and spread of a waffle iron).  Serve warm with maple syrup.  Repeat with remaining batter.

Nutritional Analysis Per Waffle:  438 calories, 62 g carbohydrates, 12 g protein, 16 g fat, (33% calories from fat), 1.5 mg cholesterol, 7 g fiber, 490 mg sodium

Nutritional Analysis Per Half Waffle served with 1cup Fruit:   64 calories, 41g carbohydrates, 7 g protein, 8 g fat, (27% calories from fat), 1.5 mg cholesterol, 7 g fiber,245 mg sodium