Recipe: Banana pumpkin spice waffles

| Healthy You | Recipes

Banana pumpkin spice waffles

If you're looking for a tasty way to boost your fiber, this could be it.

Two of this recipe's key ingredients combine to boost your fiber and potassium intake. Potassium can help reduce or manage high blood pressure. Fiber helps manage cholesterol and keep your system running smoothly. 

About 6 servings, depending on size of waffle 

Ingredients

Wet ingredients:

  • 1 cup of ripe mashed bananas (~2 large bananas)
  • 3 tablespoons unsweetened apple sauce
  • 1 large egg or 1/4 cup liquid egg substitute
  • 1/2 cup unsweetened vanilla almond milk
  • 1 cup canned pumpkin puree
  • 1/2 teaspoon vanilla extract

Dry ingredients:

  • 1 1/2 teaspoons cinnamon
  • 3/4 teaspoon dried ginger
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon allspice
  • 1/2 teaspoon clove
  • 1/2 cup all-purpose flour
  • 1/2 cup whole-wheat pastry flour
  • 2 teaspoons baking powder
  • 2 tablespoons packed brown sugar
  • Dash of salt 

Note: If you don't have all the spices, you can use 3 3/4 teaspoons of pumpkin pie spice instead.

Directions

Preheat waffle Iron. 

Peel and mash bananas in a bowl. Mix in wet ingredients until smooth.

Add dry ingredients to the wet ingredients for a thick waffle batter.  

Place about 1/3 cup waffle batter OR the right amount of batter that fits the waffle iron you're using. Cook until lightly brown, when indicated on waffle iron. (Batter can also be used to make pancakes in a pan or on the griddle.)

Serve warm with fresh fruit, maple syrup, compote, etc. You can also allow waffles to cool and then freeze, separating each waffle with parchment/wax paper for later. Frozen waffles can be reheated in the toaster for a quick breakfast later. 

Nutrition Facts (per serving):

160 calories, 2.5g fat, 90mg sodium, 32g carbohydrates, 5g protein, 4g fiber, 12g sugar (includes 5g added sugar)

Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.

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portrait of Cecelia Jacobson RD

Cecelia Jacobson RD

Dietitian
Cecelia Jacobson, RD, LD, CDCES, is a registered dietitian and certified diabetes care and education specialist for PeaceHealth in Oregon. She has been providing adult nutrition counseling and diabetes education for more than 15 years. Cecelia also conducts monthly cooking demonstrations, health fairs, and wellness outreach. She is passionate about helping her patients obtain sustainable diet and lifestyle changes in line with their goals. Cecelia grew up near Bellingham, Washington and graduated from Bastyr University. When she is not at work, you can find her outdoors or volunteering. She has ridden Cycle Oregon multiple times on the Candle Lighters, Ride For a Child team. She also loves to camp, hike and tend to her small garden to create culinary experiments at home.

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