Sweet potato waffles with blueberry syrup

Ingredients

For the syrup:

• 1 1/2 cups fresh or frozen blueberries
• 2 tablespoons water if using fresh berries
• 1 tablespoon fresh lemon juice
• 1 teaspoon grated lemon zest
• 1 tablespoon honey
• 1 tablespoon light molasses
• Pinch of ground cloves

For the waffles:

• 1/3 cup peeled and diced sweet potato (about 1/3 of a large sweet potato) or 1/4 cup canned pumpkin puree
• 3/4 cup all-purpose flour
• 1/4 cup whole-wheat flour
• 1/4 cup cornmeal, preferably stone-ground
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground ginger
• 1 cup plain soy milk
• 2 tablespoons light molasses
• 2 tablespoons olive oil
• 1 egg white

Directions

First make the syrup. In a saucepan, combine the blueberries, water (if using), lemon juice and zest, honey, 1 tablespoon molasses and cloves. Bring to a boil over medium-high heat, then reduce the heat to low, cover and simmer until the berries burst and the juices are slightly thickened, about 5 minutes. Frozen berries may take slightly longer to thicken. Set aside and keep warm.

Peel and dice the sweet potato while you bring a small saucepan half full of water to a boil. Add the sweet potato, return to a boil, then reduce the heat to medium low and simmer until very tender, about 10 minutes. Drain and puree in a food processor or mash with a potato masher until smooth. Set aside to cool. (Note: Skip this step if using pumpkin puree.)

In a small bowl, sift together the flours, cornmeal, baking powder, salt, cinnamon and ginger. In a large bowl, whisk together the soy milk, mashed sweet potato (or pumpkin puree), olive oil and molasses. Add the flour mixture and stir just until combined.

Using an electric mixer on high speed, beat the egg white until stiff peaks form. For maximum volume, make sure that the mixing bowl and beaters are spotlessly clean and free of fat.

Gently whisk 1/3 of the egg white into the batter to lighten it. Using a rubber spatula, gently fold the remaining egg white into the batter until just incorporated.

Place a baking sheet in the oven and heat to 225 F. Heat a waffle iron. Spoon or ladle about 1/2 cup batter into the waffle iron. Spread evenly and cook according to the manufacturer's instructions.

Transfer the waffle to the baking sheet in the oven to keep warm. Repeat with the remaining batter. Serve waffles with the blueberry syrup.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 222
Total carbohydrate: 37 g
Cholesterol: 0 mg
Dietary fiber: 3 g
Monounsaturated fat: 4 g
Protein: 5 g
Saturated fat: 1 g
Serving size: 1 waffle with about 1/4 cup syrup
Sodium: 192 mg
Total fat: 6 g

DASH Eating Plan Servings

Fats and oils: 1
Fruits: 1
Grains and grain products: 1
Sweets: 1

Diabetes Meal Plan Choices

Fats: 1
Fruits: 1
Starches: 1
Sweets, desserts and other carbohydrates: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Fruits: 1
Sweets: 1