From Prevention, America's bestselling health magazine, an all-in-one cookbook and reference book.
Each of the 150 kitchen- tested recipes highlights the dish's top 10 key nutrients and is linked to the conditions it helps prevent or treat. The Healing Food Finder allows you to look up a condition and discover which foods to eat and which to avoid, possible food and medication interactions, and a one-day meal plan for that condition.
Preheat oven to 200 degrees F. Coat a baking sheet with cooking spray.
In a large bowl, combine the flour, oats, baking powder, baking soda, and salt.
In a medium bowl, combine the milk, egg whites, brown sugar, and oil. Add to the flour mixture and stir just until blended. Fold in 1 cup of the blueberries.
Coat a nonstick waffle iron with cooking spray. Preheat the iron.
Pour 1/2 cup of the batter onto the center of the iron. Cook for 5 minutes, or until steam no longer escapes from under the waffle-iron lid and the waffle is golden. Place the waffles on the prepared baking sheet and place in the oven to keep warm. Repeat with the remaining batter to make a total of 8 waffles.
Meanwhile, in a small saucepan over medium heat, combine the remaining 1 cup blueberries, the strawberries, and maple syrup. Cook for 5 minutes, or until the berries are softened and the mixture is hot. Serve with the waffles.
Per waffle calories: 239, 7 g protein, 40 g carbohydrates, 3 g fat,0 g saturated fat, 1 mg cholesterol, 4 g dietary fiber, 217 mg sodium
Cooking Tip This batter also makes excellent pancakes. To create your own nutritious convenience mix, double or triple the recipe for the dry ingredients and store in an airtight container in a cool cupboard. To make pancakes measure 2 cups of the dry mix into a bowl and then add the liquid ingredients from the recipe.
