Under 350 calories pancakes and waffles

EatingWell Waffles

These healthy waffles are made from a blend of whole-wheat and regular flour plus nonfat buttermilk and canola oil. Top with fresh berries or sliced peaches and yogurt for a satisfying start to any day.

Yield: 6 servings

Ingredients

• 1 cup whole-wheat flour
• 1 cup all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• 2 cups nonfat buttermilk, (see Tip)
• 1 large egg, separated
• 1 tablespoon canola oil
• 1 tablespoon vanilla extract, (optional)
• 2 large egg whites
• 2 tablespoons sugar

Preparation

1. Stir whole-wheat flour, all-purpose flour, baking powder, salt and baking soda in a large bowl. Whisk buttermilk, the egg yolk, oil and vanilla (if using) in a separate bowl. Add the wet ingredients to the dry ingredients and stir with a wooden spoon just until moistened.
2. Beat the 3 egg whites in a grease-free mixing bowl with an electric mixer until soft peaks form. Add sugar and continue beating until stiff and glossy. Whisk one-quarter of the beaten egg whites into the batter. Fold in the remaining beaten egg whites with a rubber spatula.
3. Preheat a waffle iron. Brush the surface lightly with oil. Fill the waffle iron two-thirds full of batter. Cook until the waffles are crisp and golden, 5 to 6 minutes. Repeat with the remaining batter, brushing the surface with oil before cooking each batch.

Tips & Notes

• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: the ratio is 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition Per serving:

241 calories; 4 g fat (0 g sat, 2 g mono); 37 mg cholesterol; 41 g carbohydrates; 11 g protein; 3 g fiber; 450 mg sodium; 285 mg potassium.

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Cranberry Pancakes

Start your day off right with these easy pancakes, packed with cranberry's sour spike. One of you can make the coffee and heat the maple syrup while the other makes the pancakes. It's instant relationship bliss.

Ingredients

• 1/2 cup fresh cranberries
• 1/4 cup all-purpose flour
• 2 tablespoons plus 2 teaspoons whole-wheat flour
• 1 tablespoon yellow cornmeal
• 1 tablespoon sugar
• 1/2 teaspoon baking powder
• 1/8 teaspoon salt
• 1/8 teaspoon ground nutmeg, or 1/4 teaspoon vanilla extract
• 6 tablespoons nonfat milk
• 2 tablespoons pasteurized egg substitute, such as Egg Beaters
• 1 1/2 teaspoons walnut or canola oil

Preparation

1. Bring 2 inches of water to a boil in a small saucepan. Add cranberries; boil for 2 minutes. Drain and cool for 5 minutes.
2. Meanwhile, whisk all-purpose flour, whole-wheat flour, cornmeal, sugar, baking powder, salt and nutmeg (if using) in a large bowl.
3. Whisk milk, egg substitute, oil and vanilla (if using) in a small bowl until combined.
4. Coarsely chop the cranberries; stir into the milk mixture. Stir the milk mixture into the dry ingredients just until combined.
5. Coat a griddle or large nonstick skillet with cooking spray; heat over medium heat. Using 1/4 cup of batter for each pancake, cook 2 pancakes at a time until bubbles dot the surface, 2 to 3 minutes. Flip and continue cooking until browned, 1 to 2 minutes more. Repeat with the remaining batter.

Nutrition Per serving:

189 calories; 4 g fat (0 g sat, 1 g mono); 1 mg cholesterol; 34 g carbohydrates; 6 g protein; 3 g fiber; 336 mg sodium; 185 mg potassium.

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Multi-Grain Waffles

Traditional waffles are a butter-laden, high-carb indulgence, but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes.

Ingredients

• 2 cups buttermilk
• 1/2 cup old-fashioned rolled oats
• 2/3 cup whole-wheat flour
• 2/3 cup all-purpose flour
• 1/4 cup toasted wheat germ, or cornmeal
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 2 large eggs, lightly beaten
• 1/4 cup packed brown sugar
• 1 tablespoon canola oil
• 2 teaspoons vanilla extract

Preparation

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Tips & Notes

• Make Ahead Tip: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Nutrition Per serving:

188 calories; 4 g fat (1 g sat, 2 g mono); 55 mg cholesterol; 30 g carbohydrates; 8 g protein; 3 g fiber; 328 mg sodium; 227 mg potassium.