WAFFLE WALLOP

Pack protein into breakfast to keep yourself running,

I try to give myself an extra 15 minutes in the morning, so I can make pancakes or waffles for my husband and I. Even though they are delicious, I sometimes get hungry mid-morning. Do you have any suggestions for waffles or pancakes that will keep me full all morning?

I’m impressed that you are able to schedule some extra time for a nice home-cooked breakfast in the morning. So many of us (myself included) are rushing to grab a quick breakfast and then dashing out the door. Keep it up!

I’m not surprised you’re feeling a bit hungry mid-morning — the major nutrients in your breakfast aren’t quite balanced. Your breakfast should contain the right combination of macronutrients — about 45 to 55 per cent carbohydrates, 20 to 25 per cent protein, 20 to 30 per cent fat and at least four grams of fibre. Right now you’re not getting enough protein or fibre from your homemade waffles.

Let’s make some tweaks. Add pureed cottage cheese, or Greek yogurt if you don’t like cottage cheese, and canned pumpkin and walnuts. These additions will double the amount of protein and triple the amount of fibre in your original recipe. Walnuts provide healthy fats.

A tip for those who don’t have 15 minutes in the morning for breakfast: make a dozen of these waffles on Sunday night. Freeze them on a baking sheet in the freezer for about an hour then transfer to a freezer-safe bag once frozen.

In the morning you can simply pop a frozen waffle in the toaster for a quick breakfast on the go.

Protein Pumpkin Waffles

Star Tested

3/4 cup (185 mL) rolled oats 3/4 cup (185 mL) cottage cheese 1/4 cup (60 mL) walnuts 1/2 cup (125 mL) canned pumpkin 2 large egg whites 1 tsp (5 mL) baking powder 1 tsp (5 mL) vanilla extract 1/2 tsp (2 mL) ground cinnamon 1/4 tsp (1 mL) ground ginger 1/4 tsp (1 mL) ground nutmeg

Preheat waffle iron and spray with non-stick cooking spray.

Combine all ingredients into a food processor or blender and blend until well mixed.

Ladle batter into waffle iron until 3/4 full. Close lid until “ready” signal lights up or until batter steams, about 5 minutes. Respray iron between each waffle.

Makes 2 waffles.

KARON LIU PHOTOS/TORONTO STAR AFTER Waffles spiced with pumpkin and walnuts, however, pack enough protein and fibre to keep you going until lunch.

BEFORE Taking the time to cook your own breakfast is impressive, but original pancakes, while tasty, won’t fill you up past mid-morning.