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Waffles

In my house, waffles are another favorite breakfast food. Actually, I get asked quite often to make waffles for dinner too. Since I finally figured out a recipe that is both low carb and low sugar, I really do not argue for a breakfast type dinner any more. The key for a perfect waffle, in my opinion, is crisp on the outside and fluffy and moist on the inside. Of course, the batter needs to be stable enough so that the ‘holes’ of the waffles hold up to the cooking time. 

As I was trying to pull a recipe together for waffles, it took some doing to make it low carb and low sugar, but I did figure it out by using Coconut flour and applesauce. Also, I did not use the egg yolks in this recipe.

We have recently discovered some very tasty healthy flavored BlissBloss spreads that the kids and I totally love to use on our waffles and even pancakes. The spreads come in multiple flavors and are the perfect topping!

Frequently Asked Questions:

            Could I use the egg yolk?

You could, but, they say the yolk is what has the carbs in it, I was looking for a way to keep carbs as low as possible.

            Would almond flour be a better substitute in this recipe?

I prefer the coconut flour in this recipe to keep it firmer and add a touch of sweetness.

            Why is there applesauce?

The applesauce doubles as both a natural sweetener and a fat substitute. To be honest, I find that I use applesauce to replace fats in a lot of my baking!

            Can I freeze these waffles?

Certainly! Once they have cooled, place them in a freezer safe bag and keep in the freezer for up to 6 months. They can also be kept in the refrigerator for up to one week, as long as they are covered or wrapped tightly.

Ingredients:

            1 tsp Coconut Oil

            1 tbsp brown sugar substitute

            ¼ tsp baking powder

            4 egg whites

            ¼ cup Almond milk

            ½ tsp vanilla extract

            1 tbsp Applesauce, unsweetened(you could use mashed banana or pumpkin)

            ¼ cup coconut flour

Directions:

1. You could use a whisk to blend all the ingredients, but I prefer to use a blender.
2. Place the egg whites, almond milk, applesauce, oil and vanilla into a blender and blend until smooth
3. Add in the remaining ingredients and blend again until smooth
4. Let the batter sit for two to three minutes
5. Heat the waffle iron to medium high
6. Lightly spray the waffle maker with nonstick spray
7. Use a ¼ cup measuring cup and pour batter into each section of the waffle maker
8. Cook until the waffle is crisp on the outside and fluffy inside
9. Top with a healthy flavored spread of your choice

Bliss Pancakes 

Healthy eating is a goal for many of us. It is difficult sometimes to find recipes that actually taste good, yet are low sugar and low carb. No one really wants to eat foods that taste terrible just because they are healthy. You want to feed your foods they love and will eat and this recipe will do just that for you! 

What kid does not love pancakes? Go ahead and give them their favourite breakfast, and know that you can eat them too, even on a low carb diet. I used Almond flour in this recipe and it came out the best of all versions that I tried. Even the kids did not realize they were different, to me that was the bonus!! 

Ingredients: 

2 large eggs, room temperature 

1 tbsp water 

1 tsp baking powder 

2 tsp vanilla extract 

½ tsp Stevia or other sugar substitute 

⅔ cup Almond Flour 

2 ounces cream cheese, softened 

½ tsp cinnamon 

Directions: 

1. Place the eggs, water and cream cheese into a blender and blend together 
2. Add in the flour, baking soda, cinnamon, vanilla extract and baking powder and blend for two minutes, so that all the ingredients combine well 
3. Let the batter sit for a couple of minutes 
4. Heat a non stick skillet over medium high heat 
5. Using a ¼ cup measuring cup, fill ¾ full and pour into the pan for each pancake 
6. When you begin to see tiny bubbles form, it is time to carefully flip the pancake 
7. Continue to cook until the pancake is browned on both sides 
8. Continue until all the batter has been used. 
9. Serve with butter and low fat, low sugar syrup or better yet, use a healthier option of a flavored spread to give additional flavor and smiles. 

"Fitness" is a broad term which means something different to each person, but it refers to refers to your own optimal health and overall well-being. Being fit not only means physical health, but emotional and mental health, too. It defines every aspect of your health. Smart eating and active living are fundamental to fitness .

1- PUSH-UPS

A push-up is a common calisthenics exercise started from the prone position. By raising and lowering the body using the arms, pushups exercise the pectoral muscle, triceps and deltoids ,with benefits to the rest of the deltoids . Pushups are a basic exercise used in civilian athletics or physical training and one of the most important form of military training. Most important it is the one of the widest form of exercise which our whole body trained. This exercise should done in various reps.

Try to do at least 100 pushups a day (5*20).

2- SQUATS

A Squat is a strength exercise in which the trainee lowers the hips from the standing position and then stands back up. During the descent of a squat, the hip and knee joints flex with ankle joint. Squats are considered a vital exercise for increasing the strength of the lower body muscle and developing the core strength. The primary muscle used in squats are the quadriceps, the angular magnus, and the gluteus maximus. The squat is one of the three lifts in the strength sport of powerlifting, together with deadlift and the bench press.

Try to do at least 60 squats a day (4*15) of set.

3- LEG RAISES

The leg raises is a strength training exercise which helps to target the abdomen muscle . Because the abdominal muscle are used isometrically to stabilize the body during the motion . It is the simple exercise in which we have to lie on the ground and keep our hand straight, pushes our leg and make perpendicular to the rest of the body.

Try to do at least 40 reps (4*10) set a day.

4- PULL-UPS

A pull-ups is an upper-body strength exercise. It is a closed chain movement where the body is suspended by the hands and pulls up. In this exercise we have to pull the whole body up and down. This exercise will increase your body strength and make your arms stronger than before.

Try to do at least 40 reps (4*10) set a day.

5- PLANK

A Plank is an isometric exercise which helps to increase the strength of the body and one of the core exercise which gave you immense power. The most common plank is the forearm plank in which you have to be in pushups like position with the body weight on the hand and elbow. Many variation exists such as side plank and reverse plank.

Try to do at least 3 minutes a day.