One thing worth making time for this busy back-to-school season is breakfast! Research suggests a nutritious breakfast is a key contributor to kid’s academic success. Waffles are a good breakfast choice made with the right ingredients. In honor of National Waffle Day on August 24, I am sharing how to build a better waffle from the batter to the toppings.
Build a better waffle:
- Rethink waffle batter: Swap refined flour waffle mix for one made with whole-wheat flour, which contains filling fiber and will keep your kid energized and satiated until lunchtime. While the popularity of plant-based milks is on the rise, the nutrition doesn’t stack up to the real health benefits of dairy which provides nine essential nutrients, including 8 grams of protein in one 8-ounce serving. Use real dairy milk in your batter.
- Yogurt topping: Waffles are the perfect vehicle for Greek yogurt. It adds protein, flavor and is a great source of calcium. Kid’s calcium needs are higher than most adults and this nutrient is especially important throughout life for bone health.
- Fresh fruit: Help your kids meet the recommended servings of fruit per day by topping waffles with what is in season. Seasonal fruit often tastes the best, and is the most nutritious and affordable. Some summer picks include blueberries, strawberries, and cherries.
- Good fats: Healthy fats are essential for children’s growth and development. Besides providing fuel to the body and keeping us full, they help us absorb important fat-soluble vitamins A, D, E and K. Walnuts and chia seeds are examples of healthy fats that are mild in taste and can be used to top waffles.
Dressed Up Whole Wheat Waffles
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes
1 cup whole wheat flour
1 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1 tbsp coconut sugar
3/4 cup low-fat milk
3 tbsp vegetable oil
2 tbsp blueberry Greek yogurt
2 tbsp cherry Greek yogurt
2 tbsp vanilla Greek yogurt
1/4 cup blueberries
1/4 cup cherries, pitted and sliced
1/2 banana, sliced
1 tbsp chia seeds
1 tbsp peanut butter
1 tbsp walnuts, chopped
1/2 tsp cinnamon
- Mix dry and wet waffle ingredients separately then together stirring until just combined.
- Preheat a non-stick waffle iron.
- Pour one-fourth cup of batter (or however much your iron calls for) into the waffle iron and cook until done.
- Repeat for remaining batter until you have three waffles.
- Top one waffle with blueberry Greek yogurt, blueberries, and chia seeds.
- Top the second waffle with cherry Greek yogurt, cherries, and walnuts.
- Top the third waffle with vanilla Greek yogurt, banana slices, peanut butter, and cinnamon.
Mia Syn, MS, RDN is a Registered Dietitian Nutritionist and national on-air nutrition expert based in Charleston, South Carolina. You can find her at nutritionbymia.com and @nutritionbymia on Instagram sharing simple healthy recipes, meal ideas, and evidence-based nutrition tips.