BRUNCH FOR SATURDAY MORN???? WAFFLES/ COFFEE OR TEA.

 servings, 2 waffles each

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Traditional waffles are a butter-laden, high-carb indulgence, but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes.   

INGRIDIENTS: 

• 2 cups buttermilk, or coconut milk
• 1/2 cup old-fashioned rolled oats
• 2/3 cup whole-wheat flour
• 2/3 cup all-purpose flour
• 1/4 cup toasted wheat germ, or cornmeal
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 2 large eggs, lightly beaten
• 1/4 cup packed brown sugar
• 1 tablespoon canola oil or coconut oil 
• 2 teaspoons vanilla extract

PREPARATION

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, honey , coconut oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter. 30 MINUTES ACTIVE TIME.
5. You can serve w/ blueberries, peaches, and apples. Add honey instead of syrup. or cook the fruit for about 5 minutes  it will make a good yummy, healthy syrup.  Enjoy w/ eggs if you like or just plain waffles. 

TIPS & NOTES

• Make Ahead Tip: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

NUTRITION

Per serving: 188 calories; 4 g fat ( 1 g sat , 2 g mono ); 55 mg cholesterol; 30 g carbohydrates; 8 g protein;3 g fiber; 328 mg sodium; 227 mg potassium.

Nutrition Bonus: 144 mg calcium (14% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/4 reduced-fat milk, 1/2 lean protein, 1/2 fat

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Fajitas A la Carte.... Authentic, healthy and easy!

For 4 people:

2 Chicken breast or beef

Corn Tortillas.

5 scallop onions

 Handful cilantro

1 green pepper

2 tomatoes

1jalapeno

1 ripe avocado

one dash of cumin

Cut chicken or beef  into long strips

Cook the chicken or beef in a small amount of olive oil  cook it  frying pan for 10 minutes, use the sauce left from the meat in the pan to fry all the legumes.

cut all the above legumes "except the avocado" into small pieces cook it for 5 minutes in the frying pan.

Warm up the tortillas in a frying pan.

immediately add all the above in the corn tortilla fold the  tortilla in half, add

cheese if you  so desire.

Enjoy it w/refried beans or rice  By Maria N.

You can eat  a yummy meal and healthy with out breaking your wallet.

For mothers who have children this is a great dish the kids love it and it is healthy.

Many times, you can just fold some refried beans in a hot tortilla w/ avocado and cilantro and it is delish and healthy.

When I lived overseas our budget was very pitiful and this meal kept us going many times.  Enjoy!