The Fluffiest Vegan Protein Waffle can be made a home!
Thinking about brunch this morning? Here is The fluffiest vegan protein waffle recipe I adapted to add extra protein. You can also make this gluten-free. There is also ground flax which adds extra fiber and essential fatty acids. And if you don’t want to add any sugar to the mix, you can use a fruit purée like applesauce instead of sugar to sweeten it.
Taste buds around the world have been revolutionized by cuisine. The flavors of different cultures have left an indelible imprint on the memories of so many. Traditional and localized foods have become institutions in their own right. And with that, has come a new level of appreciation for food. Waffles embody a feeling of coziness and making them always feels like a luxury however with a little planning you can make these in just a few minutes and with fresh berries and some whipped coconut cream (if you want), it can be a special treat.
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The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.
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Food Can Be a Powerful Tool for Creating Health
Adding protein powder to the waffles
I recently started cooking more with the Sacha Inchi protein powder. I found that I could add this to baked goods or waffles for added nutritional benefit without the gritty taste that many protein powders have. Adding the ground flax and serving with berries add diverse and delicious plants to your meals. In order to make the fluffiest vegan protein waffles, you will need chemical leavening agents like baking powder. They produce expansion by the release of carbon dioxide.
Did you know that if you add some balsamic vinegar to your strawberries, they will be delicious and brighten the color? You just a little to see great results.
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
Enjoy these delicious vegan waffles with a little bit of added protein
Ingredients
Scale
1 ½ cups wheat flour (can blend in quinoa/almond/coconut/rice) (I tend to use blends that I make over store bought)
1 tbsp coconut sugar (can use fruit puree like applesauce if preferred)
2 flax "egg" substitutes (1 tbs ground flax with 3 tbs water = 1 egg)
1 tsp baking powder
½ teaspoon salt
2 tbsp protein powder (I used Sacha Inchi)
2 cups non-dairy milk (may need little more/may need little less, add it little by little until it has a lava like consistency )
1 tsp vanilla extract or bean (optional )
diced strawberries mixed with balsamic vinegar
Instructions
🍓In small bowl combine ground flax and water and let sit for 5-10 min
🍓In another bowl, add the flour, protein powder, sugar, baking powder, and salt. Combine ingredients.
🍓Add plant milk and vanilla and stir to combine with dry ingredients until well combined. Add the plant milk gradually as different batches need different amounts. You may need little more or a little less. The ideal is to have the mixture with a lava like consistency.
🍓You can let the batter rest for a few minutes.
🍓Pour about ½ cup into each waffle compartment
🍓Serve with maple syrup and berries.
Prep Time:5 minutes
Cook Time:16 minutes
Category:Breakfast
Cuisine:American
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Looking to make a positive change in your life and community? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. Dr. Khalsa has dedicated her career to promoting long-term vitality through the choices we make every day. She is an expert in Ayurveda and plant-based nutrition. She particularly works with physicians to explore how to create time for self-care. Take the first step towards a healthier, happier future, and contact Dr. Siri Chand Khalsa today. In conclusion, let’s create a better world together through mindful living. Study Ayurveda with Dr. Khalsa. Learn more here.
What is Seasonal Eating?
The role of local and/or seasonal eating is one that I am particularly interested in. I believe the connection to seasonal living builds a steady and essential connection to nature. Fortunately for me, it is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and a reduction of environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
Health Benefits of Oatmeal
High in Soluble Fiber: Oatmeal is rich in a specific type of fiber called beta-glucan, which is known to help reduce cholesterol levels. This soluble fiber can lower the risk of heart disease by reducing both total and LDL cholesterol. An article from the American Journal of Clinical Nutrition highlights the positive impact of beta-glucan from oats on cholesterol levels.
Whitehead, Alexander, et al. “Cholesterol-Lowering Effects of Oat β-Glucan: A Meta-Analysis of Randomized Controlled Trials.” The AOthman RA, Moghadasian MH, Jones PJ. Cholesterol-lowering effects of oat β-glucan. Nutr Rev. 2011 Jun;69(6):299-309. doi: 10.1111/j.1753-4887.2011.00401.x. PMID: 21631511.merican Journal of Clinical Nutrition, vol. 100, no. 6, 2014, pp. 1413-1421.
Helps Control Blood Sugar Levels: Consuming oatmeal can help control blood sugar levels due to its high fiber content. This makes it an reasonable food choice for people with diabetes or those looking to maintain stable blood sugar levels.
Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients. 2015 Dec 10;7(12):10369-87. doi: 10.3390/nu7125536. PMID: 26690472; PMCID: PMC4690088.
Work with me!
Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
Let’s create a better world together through mindful living. Learn more here.
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Kitchen Supplies
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*Please note as an affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.
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