Pumpkin Protein Waffle - Do you need a little encouragement to help you stay on track over the Holidays?
For those of you who couldn't get into the Maximize Your Metabolism class since it filled up VERY fast, we have the whole class recorded..
GLUTEN FREE AND INFLAMMATION
One issue that comes up is, how to eat gluten free and heal the gut with all the "gluten-free" junk out there!
Yes, these waffles "gluten-free." But I have a few reasons why I don't suggest them. First off, it will still cause inflammation and weight gain. The initial indicator of almost every illness is inflammation of our cells. Therefore it is critical for us to get a better understanding of what causes inflammation and choose the right foods prevent it from happening!
Inflammation is usually associated with pain, swelling, and heat. BUT it doesn't always show externally; "silent inflammation” is more dangerous because we usually dont' know we have it until an illness falls upon us. Everyday issues like headaches, sinus problems, allergies, skin disorders, acne, heart disease, stroke, aching joints and back, arthritis, and cough are nothing more than a physical manifestation of silent inflammation. By the time we notice and address the symptoms, our cells have already been inflamed for a long time.
One of the reasons so many people are dealing with inflammation is because a rapid rise in blood sugar, which causes biochemical changes in the cell. Choosing low carbohydrate foods is one of the best ways to decrease inflammation. When blood sugar rises, sugar attaches to collagen in a process called “glycosylation,” increasing inflammation (and increases wrinkles!) Athletes also mistakenly eat too many carbohydrates that hinder their healing and recovery time because they are constantly inflaming their joints.
When I tell clients to eat “gluten free” they often grab all the “gluten-free” pre-packaged foods on the shelf…but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our body. So my recommendation is to use make your own healthier options by using almond flour and coconut flour, which are very easy to digest. The healthy fats in nuts actually are nourishing to our brain.
Using high quality fats is also essential to reduce inflammation in the body. Omega-6 fats, found in margarine, soybean, corn and safflower oils, are inflammation-causing fats; these are found in salad dressings, most pre-made pesto sauces, Jiff peanut butter, ALL pre-packaged cookies and cracker, frozen dinners... In contrast omega-3 fats, found in fish (sardines, anchovies, salmon), vegetables, grass-fed butter, and free range eggs, have an inflammation-suppressing effect.
Gamma-linolenic acid (GLA) is a healthy omega-6 fat that enhances the anti- inflammatory effect of omega-3 fats. Both GLA and omega-3 fish oils are helpful in healing arthritis, eczema, and other inflammatory issues. GLA is found in leafy green vegetables, olive oil, walnut oil, macadamia oil, avocados, and nut butters.
My suggestion is to make a triple batch of these and keep in your freezer for an easy breakfast. Just pop one in the toaster like you would the chemical-filled Eggo Waffle.
TIP: Make sure your waffle iron is hot hot hot before adding any batter or it will stick.
"HEALTHIFIED" PUMPKIN WAFFLES
1 cup blanched almond flour (or 1/2 cup coconut flour)
1 cup vanilla egg white or whey protein (Jay Robb)
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
3/4 cup unsweetened almond milk (1 1/2 cups if using coconut flour)
2 eggs (4 eggs if using coconut flour)
1/2 cup pumpkin puree
1 tsp stevia glycerite (or 4 TBS Swerve)
1 tsp vanilla extract
Preheat waffle iron to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS Coconut oil spray). Enjoy! Makes 6 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional GLUTEN FREE Waffle = 230 calories, 6g fat, 3g protein, 42g carbs, 5g fiber (37g effective carbs)
"Healthified" Waffle = 209 calories, 11g fat, 16.7g protein, 9g carbs, 2.9g fiber (6.1g effective carbs)
"Healthified" Coconut Waffle = 174 calories, 6g fat, 16.6g protein, 11g carbs, 4.3g fiber (6.7g effective carbs)
NUTRITIONAL COMPARISON (1/4 cup syrup)
Maple Syrup = 210 calories, 0.2g fat, 0g protein, 54g carbs, 0g fiber (54 effective carbs)
Xylitol Sap Syrup = 50 calories, 0g fat, 0g protein,19g carbs, 18g sugar alcohol (1 effective carb)
