Written by:Eli Ben-Yehuda, October 29, 2017

This week we want to bring you a heart healthy breakfast recipe. Whether you call them hot cakes, flap jacks or pancakes they are a wonderful breakfast treat. Top with fresh fruit or real organic maple syrup, this is a breakfast most folks can enjoy. I do advise to stay away from smearing them in butter. Although yes they taste good, it removes the heart healthy factor and increase caloric intake.


1 cup whole wheat flour

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½ cup quick-cooking oats

2 teaspoon baking powder

1 teaspoon sugar

¼ cup unsalted pecans, chopped

2 large eggs, separated (for pancakes, see note)

1 ½ cup fat-free milk

1 tablespoon vegetable oil

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Fruit Topping:

2 cups fresh strawberries, rinsed, stems removed, and cut in half

1 cup fresh blackberries, rinsed

1 cup fresh blueberries

1 teaspoon powdered sugar


1) Preheat waffle iron.

2) Combine flour, oats, baking powder, sugar, and pecans in a large bowl.

3) Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.

4) Add liquid mixture to the dry ingredients, and stir together. Do not over-mix; mixture should be a bit lumpy.

5) Whip egg whites to medium peaks. Gently fold egg whites into batter

6) Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron.

7) Add fresh fruit and light dusting of powdered sugar to each waffle, and serve.

Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.

Nutritional Analysis:

Each serving provides:

Calories: 340

Total Fat: 11 g

Saturated Fat: 2 g

Protein: 1 g

Carbohydrates: 50 g

Sodium: 331 mg

Added Sugars: 1.5 grams

Dietary fiber: 2 g

Cholesterol: 107 mg

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