Betty’s Healthy, Whole-Grain Belgian Waffles

Betty demonstrates how to make Healthy, Whole-Grain Belgian waffles. This recipe came from the Culinary Institute of America and is a very nutritious and tasty meal for any time of the day!

From USA Weekend, January 3-5, 2014: “If you’re looking to eat better in the New Year, The Culinary Institute of America has a tasty idea: start your day with a delicious, fiber-packed breakfast of Whole-Grain Waffles. Garnish them with yogurt and seasonal fruit, and award yourself a plate of these hearty ‘golden globes’ of griddle goodness. If you’re pressed for time, they can be cooked ahead, cooled, and frozen in resealable plastic bags. Then just pop them into the toaster straight from the freezer and enjoy!”

Click her for recipe from Culinary Institute of America:

BREAKFAST-OF-CHAMPIONS Whole-Grain Belgian Waffles

1½ cups whole-wheat flour
¾ cup all-purpose flour
¼ cup quick-cooking oats
2 tablespoons flax seeds (Betty: I ground these for additional nutritional value.)
¼ cup wheat germ
¼ cup granulated sugar
1 tablespoon baking powder
½ teaspoon baking soda
½ teaspoon salt
2 cups buttermilk
3 large egg yolks
¼ cup plus 2 tablespoons vegetable oil (Betty: This is equivalent to 6 tablespoons oil, the amount I used.)
4 large egg whites (Betty: I used 3 egg whites, which were leftover when I separated out the egg yolks.)
Vegetable cooking spray, as needed
Preheat waffle iron to medium heat. (Betty: I used a Belgian waffle iron.)

Combine the flours, oats, flax seeds, wheat germ, sugar, baking powder, baking soda and salt. Make a well in the center of the dry ingredients. In a separate bowl, combine the buttermilk, egg yolks and oil, and whisk just until evenly blended. Add the buttermilk mixture to the dry ingredients and mix with a wooden spoon just until the batter is evenly moistened. Do not overmix. Using an electric mixer, whip the egg whites on medium speed until a medium-stiff peak is formed, about 2½ minutes. Gently fold 1/3 of egg whites into the batter until completely combined. Fold in the remaining egg whites in two additions. Generously spray the preheated waffle iron with vegetable cooking spray. Ladle ¾ cup of the batter into the waffle iron, close the lid, and cook until the waffles are golden brown, 3 to 4 minutes per waffle. Chef’s note: Top the waffles with a generous serving of seasonal fruits and a dollop of non-fat Greek style yogurt. (Betty: I topped one waffle with ½ tablespoon butter and pure maple syrup (heated). I topped another one with banana slices and a drizzle of both melted chocolate and melted peanut butter chips.)

Yield: Six 6-inch waffles
Per serving (1 waffle): 483 Calories,
15.5 g Protein, 55 g Carbohydrates, 7 g Fiber, 22.5 g Total Fat (3 g saturated fat), 449 mg Sodium, 146 mg Cholesterol

Enjoy! –Betty ✿¸.◦. *•.¸.•*¨✿

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