[Recipe] Wafers (wheyfers) with stewed blueberries

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

DETAILS

• Recommended for: Breakfast
• Serves: 1 woman’s portion – double the ingredients for 1 man’s portion (see full portion control guide here).

INGREDIENTS

• Quality Protein
  • 1 serving scoop whey
  • 1 egg white

• Fruit
  • Half a cup of frozen blueberries (can be substituted with apples or pears)

• Smart Carbs
  • Tblsp tapioca flour/cornflour

• Healthy Fat
  • Tsp olive oil or coconut oil for greasing the waffle iron OR 1 level tbsp nut butter. If you opt to have the nut butter rather spray the waffle iron with spray and cook to prevent sticking.

• Herbs, Spices, Extra
  • Xylitol, stevia, sweetener or erythritol (optional)
  • 2ml baking powder

UTENSILS

• Small Pot
• Waffle iron
• Teaspoon
• Tablespoon
• Egg beater
• Bowl

INSTRUCTIONS

• Separate your egg and beat the whites until they make a soft peak.
• Fold in the whey, baking powder, sweetener of choice (optional) and the tapioca/corn flour.
• Put your frozen blueberries in a little pot and heat them to release the juices, sweeten if desired.
• Mash the berries a little to create a saucy effect. Set aside.
• Heat the waffle iron. Spray or grease it well and pour in your ‘batter’.
• It cooks to crisp quite quickly. As soon as you can open the waffle iron, and see golden brown crispiness, remove the waffle wafers from the iron.

TO SERVE

• Pop your wafers on your plate and serve with the berries and juices in a side bowl with a teaspoon for dipping or pouring over the wafers.
• If you opted for nut butter as a fat, now is the time to heat it slightly and drizzle it over your wafers.

Point of interest:
This is an occasional treat recipe. For regular breakfast recipes, we should ideally choose a recipe that includes a more nutrient dense carbohydrate.

Tapioca flour is inexpensive, low calorie and hypoallergenic allowing those with gluten sensitivities to still enjoy occasional baked treats. It is however not nutrient dense and therefore should be used sparingly so as not to clock up ’empty calories.

It is a better choice than cornflour because it is much lighter in calories per gram and does not upset the gut like gluten sometimes does. It comes from the cassava root. Cornflour comes from corn.