12 Steps to Whole Foods
Starting Your Morning Off Right Pumpkin Oatmeal Waffles or Pancakes (2) These are my favorite “weekend” breakfast—pumpkin pie in the form of waffles!—and so filling. This is a big batch that will give you leftovers for the fridge or freezer, unless you have teenagers with huge appetites like I do! 2 C whole-wheat flour (finely ground, soft white wheat preferable) 2 C regular rolled oats 1 C yogurt or kefir 3 C filtered water 1 (30 oz.) can pumpkin ¼ C coconut oil (liquid) 3 Tbsp. raw coconut palm sugar or Sucanat 2 tsp. cinnamon 1 tsp. nutmeg 1 tsp. sea salt 1½ tsp. baking powder (no aluminum)—reduce by ½ tsp. if you soaked grains overnight 2 tsp. vanilla 3 eggs (organic, free-range) Mix rolled oats in your high-powered blender to break them down to a coarse meal. Mix the whole-wheat flour, oats, yogurt, and water together, then cover and let sit overnight. In the morning, add the remaining ingredients and mix by hand but don’t overmix. Pumpkin and whole wheat make the batter very dense, so cooking time is at least twice as long as for waffles from a mix. If you are making waffles, you will have to let them cook through at least two cycles. Top with Quick Raw Applesauce for Waffles/Pancakes (3) (page 293) or maple syrup. 292 12 Steps to Whole Foods © Copyright Robyn Openshaw
Starting Your Morning Off Right Three Toppings for Pancakes and Waffles Using these as toppings for your waffles or pancakes reduces your sugar consumption (compared to using maple syrup), and they add fiber and 1-2 servings of fruit to your day. Berry Sauce for Waffles/Pancakes (3) 6 C frozen mixed berries ½ C maple syrup 1-1½ C hot water (to make frozen fruit easier to blend) Purée or pulse all ingredients in your high-powered blender until desired consistency is achieved (smooth or chunky). Serve over waffles or pancakes. (See photo on page 289.) Quick Raw Applesauce for Waffles/Pancakes (3) 4 large Jonathan or Fuji apples, washed, cored, and quartered 1 C water C fresh lemon juice 2 tsp. cinnamon ½ tsp. nutmeg C maple syrup Pulse all ingredients in your high-powered blender for a chunky sauce. Serve over waffles or pancakes. Fruit Sauce for Waffles/Pancakes (1) 1 large (29 oz.) can fruit cocktail (no sugar added), including the liquid ¼ C arrowroot powder ½ C water ½ C white grape juice concentrate (no sugar added) Pulse all ingredients in your high-powered blender until almost smooth. Cook over medium heat until the mixture thickens, stirring often. Serve over waffles or pancakes (and optionally top with fresh raspberries and plain yogurt). © Copyright Robyn Openshaw 12 Steps to Whole Foods 293
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Starting Your Morning Off Right<br />
Three Toppings for Pancakes and Waffles<br />
Using these as <strong>to</strong>ppings for your waffles or pancakes reduces your sugar consumption (compared <strong>to</strong> using<br />
maple syrup), and they add fiber and 1-2 servings of fruit <strong>to</strong> your day.<br />
Berry Sauce for Waffles/Pancakes (3)<br />
6 C frozen mixed berries<br />
½ C maple syrup<br />
1-1½ C hot water (<strong>to</strong> make frozen fruit easier <strong>to</strong> blend)<br />
Purée or pulse all ingredients in your high-powered blender until desired consistency is achieved (smooth or<br />
chunky). Serve over waffles or pancakes. (See pho<strong>to</strong> on page 289.)<br />
Quick Raw Applesauce for Waffles/Pancakes (3)<br />
4 large Jonathan or Fuji apples, washed, cored, and quartered<br />
1 C water<br />
C fresh lemon juice<br />
2 tsp. cinnamon<br />
½ tsp. nutmeg<br />
C maple syrup<br />
Pulse all ingredients in your high-powered blender for a chunky sauce. Serve over waffles or pancakes.<br />
Fruit Sauce for Waffles/Pancakes (1)<br />
1 large (29 oz.) can fruit cocktail (no sugar added), including the liquid<br />
¼ C arrowroot powder<br />
½ C water<br />
½ C white grape juice concentrate (no sugar added)<br />
Pulse all ingredients in your high-powered blender until almost smooth. Cook over medium heat until the<br />
mixture thickens, stirring often. Serve over waffles or pancakes (and optionally <strong>to</strong>p with fresh raspberries and<br />
plain yogurt).<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 293