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Sweet potato waffles with blueberry syrup

Dietitian’s tip:

Leftover waffles could be frozen and popped in to the toaster to reheat. The syrup could keep, covered and refrigerated, for weekly.

To create this plant based, use an egg substitute and replace the honey with maple syrup.

Amount of servings

Serves 6


    For the syrup:

  1. 1 1/2 cups fresh or frozen blueberries
  2. 2 tablespoons water if using fresh berries
  3. 1 tablespoon fresh lemon juice
  4. 1 teaspoon grated lemon zest
  5. 1 tablespoon honey
  6. 1 tablespoon light molasses
  7. Pinch of ground cloves
  8. For the waffles:

  9. 1/3 cup peeled and diced sweet potato (about 1/3 of a big sweet potato) or 1/4 cup canned pumpkin puree
  10. 3/4 cup all-purpose flour
  11. 1/4 cup whole-wheat flour
  12. 1/4 cup cornmeal, preferably stone-ground
  13. 1 tablespoon baking powder
  14. 1/2 teaspoon salt
  15. 1/8 teaspoon ground cinnamon
  16. 1/8 teaspoon ground ginger
  17. 1 cup plain soy milk
  18. 2 tablespoons light molasses
  19. 2 tablespoons essential olive oil
  20. 1 egg white


First make the syrup. In a saucepan, combine the blueberries, water (if using), lemon juice and zest, honey, 1 tablespoon molasses and cloves. Bring to a boil over medium-high heat, then decrease the heat to low, cover and simmer before berries burst and the juices are slightly thickened, about five minutes. Frozen berries might take slightly longer to thicken. Reserve and keep warm.

Peel and dice the sweet potato when you bring a little saucepan half filled with water to a boil. Add the sweet potato, go back to a boil, then decrease the heat to medium low and simmer until very tender, about 10 minutes. Drain and puree in a food processor or mash with a potato masher until smooth. Reserve to cool. (Note: Skip this task if using pumpkin puree.)

In a little bowl, sift together the flours, cornmeal, baking powder, salt, cinnamon and ginger. In a big bowl, whisk together the soy milk, mashed sweet potato (or pumpkin puree), essential olive oil and molasses. Add the flour mixture and stir just until combined.

Utilizing an electric mixer on high speed, beat the egg white until stiff peaks form. For maximum volume, ensure that the mixing bowl and beaters are spotlessly clean and free from fat.

Gently whisk 1/3 of the egg white in to the batter to lighten it. Utilizing a rubber spatula, gently fold the rest of the egg white in to the batter until just incorporated.

Place a baking sheet in the oven and heat to 225 F. Heat a waffle iron. Spoon or ladle about 1/2 cup batter in to the waffle iron. Spread evenly and cook based on the manufacturer’s instructions.

Transfer the waffle to the baking sheet in the oven to help keep warm. Repeat with the rest of the batter. Serve waffles with the blueberry syrup.

Nutritional analysis per portion

Meal: 1 waffle with about 1/4 cup syrup

  • Total carbohydrate 37 g
  • Soluble fiber 3 g
  • Sodium 192 mg
  • Saturated fat 1 g
  • Total fat 6 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 5 g
  • Monounsaturated fat 4 g
  • Calories 222
  • Added sugars 10 g
  • Total sugars 14 g

Diabetes Meal Plan Choices

  • Fats 1
  • Fruits 1
  • Starches 1
  • Sweets, desserts along with other carbohydrates 1/2

This recipe is among 150 recipes collected in “THE BRAND NEW Mayo Clinic Cookbook,” published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

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