The BYU-I Dance Alliance Team came to town and we took the opportunity to host 4 of the dancers for one night. Our home became their Bed and Breakfast! I took on the challenge to develop a recipe for the occasion. My guests became instant recipe testers and here is the result!
The benefits of including 100% whole wheat in the diet are impressive. Whole wheat is an excellent source of fiber and an array of water-soluble, fat soluble and insoluble nutrients. Including whole wheat in your diet can help lower the risk of type 2 diabetes. This indicates that whole wheat offers benefits in promoting healthy blood sugar control. Eating whole wheat can help prevent gallstones by speeding intestinal transit time, reducing the secretion of bile acids and lowering triglycerides. Many studies have shown that eating whole wheat lowers the risk of colon cancer, and that the key to it’s powerful cancer-fighting potential is precisely in the wholeness of the grain, not simply just the fiber content. And whole wheat consistently is shown to protect against cardiovascular disease, stroke, obesity and premature death.
There is evidence that consuming nuts may have a cholesterol lowering effect. Studies suggest that a mere 1 to 2 ounces of nuts daily is all that is needed to reap the benefits. Macadamia nuts in particular contain selenium which may reduce the risk of certain types of cancer. They also contain calcium, iron and potassium, important minerals for bone, blood and brain health.
Mangos can help improve digestion, lower cholesterol, improve concentration and memory. Since mangos are high in iron they can help those with iron deficiency and fight anemia. The high level of antioxidants in mangos help protect against several diseases including cancer.
Coconut milk is converted to energy very quickly by the body making it perfect for that burst of energy so often needed in the morning. It has anti-viral, anti-fungal and anti-bacterial properties that boosts the immune system. It is also provides protein, iron, magnesium and manganese as well as other nutrients to the body.
Yacon root is used in this recipe primarily as a sweetener. It is does not spike blood sugar levels and is low in calories making it useful for those trying to prevent diabetes. It is considered a prebiotic. A prebiotic is a food that is not digested by the stomach but reaches the colon and ferments causing the growth of beneficial bacteria aiding proper digestion. It also helps slow aging and disease and therefore promotes vitality.
MACADAMIA NUT WAFFLES WITH COCONUT CREAM SAUCE AND MANGOS
1 recipe for waffles
1 recipe for coconut cream sauce
3 mangos, peeled, seeded and cubed
Top waffles with coconut cream sauce and mango cubes. Garnish with additional chopped macadamia nuts if desired. Serves4.
for the waffles:
2 cups whole wheat pastry flour
1/2 cup chopped macadamia nuts (reserve 1 T for garnish)
1/2 cup almond meal (Bob’s Red Mill)
2 T flaxseed meal
2 T yacon root powder*
1 T baking powder
1 t baking soda
1/2 t Himalayan sea salt*
1 container (6 oz.) plain soy yogurt
1/4 cup grapeseed oil
2 T apple cider vinegar
1 t vanilla extract
1 1/2 cups unflavored seltzer water
Preheat a Belgian waffle iron. Combine the dry ingredients, set aside. Separately, combine the wet ingredients except the seltzer water. Combine the two mixtures together and fold in the seltzer water. Lightly coat the hot waffle iron with oil and pour about 1/2 batter onto it. Be sure to bake until completely deep golden brown, between 4 1/2 to 5 minutes. Repeat with remaining batter. Makes 4 waffles. ©Janice Moreland http://thekitchentwist.com
*Note: To keep waffles warm and crisp after baking and before serving, hold in a 180° oven on a wire rack set on a baking sheet with a towel over them.
for the coconut cream sauce:
1 can (13.5 oz.) unsweetened coconut milk (not “lite”)
1 T tapioca starch
1 t stevia (Sweetleaf)
1/8 t Himalayan sea salt*
1/4 t vanilla extract
Combine all the ingredients in a small saucepan except the vanilla extract. Gently bring to a boil and stir until slightly thickened. Remove from heat, cool slightly and stir in the vanilla extract. Serve over waffles. Serves 4. ©Janice Moreland http://thekitchentwist.com
*Note: Tapioca starch can typically be found in Asian markets. Cornstarch can be substituted for the tapioca starch if an organic, non-gmo brand can be found.