Lemon Poppyseed

White Bean Waffles with

Lemon Blueberry Compote

NUTRITIONAL NOTES

 

BLUEBERRIES: When it comes to blueberries, it pays to buy organic.  Blueberries contain one of the highest antioxidant capacities among all foods, and organic blueberries contain significantly higher amounts.  Its a wonder fruit that provides antioxidant defenses on virtually every body system, particularly the cardio-vascular system, nervous system and digestive tract.  New areas of study show blueberries to help protect against neuro-degeneration and memory loss.  

 

BEANS: Beans are a wonder food - an excellent source of vitamin-rich, low-fat protein. Beans help to lower cholesterol, combat heart disease, stabilize blood sugar, reduce obesity, relieve constipation, hypertension and type II diabetes, and lessen the risk of cancer.  

Gluten-Free, Dairy Free

Yields: About 10-12 large waffles, 16-18 mini snack-sized waffles

Ingredients:

Lemon Blueberry Compote:

3 cups frozen or fresh blueberries

1/3 cup water

3 tbsp maple syrup

1 tsp vanilla

Juice from ½ a lemon

1/2 tsp salt

2 tsp tapioca starch

1 tbsp water

White Bean Waffles:

4 eggs

1/4 cup honey or maple syrup

2 tbsp ghee or coconut oil

1 (15oz) can white beans (Great Northern, Cannellini or Garbanzo), drained and rinsed

1 tsp vanilla extract

1 ½ tsp pure lemon extract

1/4 cup almond milk (substitute other nut, oat or hemp milk)

1/4 tsp sea salt

3/4 tsp baking soda

3/4 tsp baking powder 

3/4 cup GF flour of your choice

1 tbsp poppy seeds

 

Directions:

  1. Start your blueberry compote.  Add blueberries, water, honey, vanilla, cinnamon and salt to a small saucepan. Simmer on the stove for 15-20 minutes, until the blueberries have broken down and the sauce is a light syrup consistency. In a small bowl, whisk tapioca starch and water together to make a slurry.  Add the slurry to the blueberry mixture and continue to cook for one minute.  

  2. Preheat waffle maker to medium heat.

  3. Puree eggs, honey, ghee/coconut oil, beans, vanilla, lemon extract, almond milk, salt, baking soda and baking powder in blender. Blend until all the beans are pureed.  

  4. Add in your GF flour and blend until well combined.  

  5. Remove batter from blender and place in a medium sized bowl.  Add the poppyseeds and combine until well mixed.  

  6. Grease waffle iron with a little coconut oil. Add about 1/4 cup batter to each waffle square (depending on size and shape of waffle maker).  Cook for about 3-5 minutes or until the batter is cooked through and the waffles are deep golden brown. 

  7. Serve waffles with a drizzle of the lemon blueberry compote.  

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amy@oregoncancerfoundation.org

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