Did I just say what you think I said? Yes. It’s true.
This is my creation:
Blackberry Coconut and Almond Flour Belgian Waffles with a banana honey & yogurt “Creme Fraiche.”
And I made it for the love of healthy blood sugar. Eating out, I love me some truffle and parmigiano fries. But when I am at home, I keep it clean. But! Tasty. And this waffle is indeed!
Try it for yourself, you will thank me. So will your pancreas. November is also Pancreatic Cancer Awareness Month. According to http://www.pancan.org:
“Pancreatic cancer is 2 times more likely to occur in people who have diabetes than in people who do not have diabetes.”
“For people who are considered clinically obese, there may be a significantly increased risk of developing pancreatic cancer.”
“Lack of physical activity or exercise has been associated with increased risk of pancreatic cancer in a large epidemiologic study”
Insulin is produced by the pancreas, eating high (simple) carb and high sugar foods stimulates a surge of insulin into the bloodstream. We know that excessive triggers for insulin (mostly caused by poor dietary habits) can lead to type II diabetes. It’s worth knowing this excess insulin in the blood signals the body to convert sugars to stored glycogen. Without high intensity exercise (aka cardio) that burns this sugary “glycogen”, it will soon be converted to fat. Which leads to obesity over time, another risk factor for pancreatic cancer. In other words, save your refined carbs for special occasions! This waffle is high in fiber, packs a good dose of protein and sorta low in sugar. The entire recipe calling for only 1/2 of a small banana, 1 tsp of honey and 1/4 cup of blackberries which are relatively low in sugar.
My little nutrition lecture aside, here’s the damn recipe!
For one person or 2, depending on how hungry you are
In one bowl mix the following dry ingredients:
3 tbsp coconut flour
1 tbsp almond flour
1/4 tsp aluminum-free baking soda
a healthy dash of ground cinnamon and cardamom <3
Then…in another bowl mix the following “wet” ingredients:
1 local humane egg
1 egg white
1 tsp of melted grass-fed butter or good olive oil
1 shy tsp bourbon or Tahitian vanilla extract
about 1/4 cup of fresh blackberries (I am still finding at Farmer’s Markets!) or thawed frozen berries of your choice
Honey Yogurt and Banana “Creme Fraiche”
1/4 cup (or your desire) plain yogurt
1 tsp local honey
1/2 diced banana
Add the dry waffle mix slowly to the wet egg mix. Whisk by hand or with electric beaters until you get all the clumps out. The coconut and almond flour should absorb a fair amount of the liquid and get a nice batter consistency. If you feel like its still a little runny even after all the beating and mashing, let it sit for a few minutes. If its STILL runny, then add 1/4 tsp of Xanthan gum, Guar gum or Arrowroot to give it a push for thicker consistency. Add a pinch more if you truly feel the need. When batter is complete, mash up the blackberries and fold in.
When this batter is all made up, pour it in a waffle maker! If you don’t have one, I highly suggest you get one! It makes making brunch that much more motivating. You can also treat this batter like pancakes. It takes just a few minutes to cook, pay attention because this flour burns easily. You should notice the waffle take on a spongy-like form when ready to slide onto plate. If you are quick at the multi-tasking kitchen draw, make the yogurt topping while waffle cooks in the pan, or while its cooling down. It only takes a minute, just mix honey into yogurt well and then add the diced bananas. Top waffle with yogurt “creme”. aaaaand eat! Enjoy the tart blackberry notes, the creamy yogurt honey banana topping smooths it out while compliments the nutty backdrop of the “cake.” So many good textures here. Banana, sponge cake, mashed berry and the cardamom sneaks out and steals your heart.
enjoy with a nice strong cup of green tea!