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Buttermilk Waffles – 3 ways (original and lowered cholesterol)

I use the MyFitnessPal app and MyFitnessPal.com➚ website to track caloric intake, weight, and exercise. On the website they have nice tool, a web page, where you can enter a recipe or the link (URL) to a recipe and it will figure out the calories and all sorts of other dietary information for that recipe. You do have to check its work – correct (edit) the ingredients and quantities, but once you have done that it is easy to add one serving to your diary. I was told to lower my cholesterol intake by my doctors and this tool really helped.

This is a recipe for buttermilk waffles made three ways; I think they all come out excellent. I lowered the cholesterol in the variations by using egg substitute and then by replacing half the butter with extra virgin olive oil. The nutritional information from the MyFitnessPal recipe calculator is shown below. They all have about the same calories for one waffle, around 370, but the cholesterol milligrams (mg) are 114, 41, and 25. I have read that normally you should have no more than 300 mg per day – 200 mg per day if you have an elevated cholesterol level. The main culprit that has high cholesterol content is egg yolk. Egg substitutes easily get rid of the yolk and are still good for scrambling or using in recipes. The Brummel & Brown➚ spread (tastes like real butter!) is also an excellent substitute for butter (which is somewhat high in cholesterol.) It’s great for buttering waffles, toast, bagels, rolls, etc. I would not recommend cooking or baking with it.– Steve

Buttermilk Waffles

waffle-for-blog
with chopped pecans, Brummel & Brown spread in background

Yield: 5 seven-inch-round Belgian waffles

Mix dry ingredients in a large bowl:

  • 2 cups all-purpose flour
  • 2 tbsp. sugar, granulated
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • ½ tsp. salt

Melt butter and mix wet ingredients in a medium bowl:

  • 2 cups buttermilk (2%)
  • 5 tbsp. melted butter, unsalted –OR– 2½ tbsp. extra virgin olive oil and 2½ tbsp. butter
  • 2 large (50 g each), eggs –OR– ½ cup egg substitute, e.g. Egg Beaters or Eggstirs (Publix)
  • 1 teas. vanilla extract

Mix wet ingredients into dry until fairly well blended, a few small lumps are okay – do not over mix.

Let stand 5 minutes. Heat waffle iron to medium-high. Do not spray the iron unless directed to by the manufacturer. Mine (pictured above) has a ceramic-teflon coating that does better without the spray.

Pour about 1½ ladles of the mixture into the iron, spread around a little, optionally top with chopped pecans. Close lid, press down a little and cook until steaming stops, about 4 to 5 minutes. Cook another minute for a browner, crispier waffle.


This is the nutritional info generated by MyFitnessPal.com➚ from plain waffles (no nuts, no spread) made three ways: 1) original recipe, all butter & real eggs; 2) egg substitute and all butter; 3) egg substitute and ½ butter and ½ olive oil.

waffles-orig
1) real eggs and all butter

waffles-eb
2) egg substitute & all butter

waffles-eb-evoo
3) egg substitute, half butter & half olive oil

8 Tips to Cut Back on Soda – MyFitnessPal

 

gerald-g-fast-food-drinks-ff-menu-5-300pxCutting back on added sugar from soda can do wonders for your health. Here are 8 ways to make it happen.

Please read her article, I want her to get full credit, but here is a summary: scale back slowly with a schedule, find tasty alternatives, say “no soda” at certain events, break your soda routine, tell your friends and family so they can hold you accountable, and allow yourself to have a few sodas a month.

So You Want to Stop… Drinking Soda➚ (~1100 words)
from MyFitnessPal.com➚ by Elle Penner

Elle: Back in 2006 I decided I wanted to rid myself of a dependence on artificial sweeteners, so naturally I started with soda. Over the course of about a year I went from drinking 2-3 sodas per day to 2 to 3 per month. I still very much enjoy a cola with my cheeseburger and french fries, but now that I drink it so much less frequently, I have no problem treating myself to the real deal. – Elle Penner, M.P.H., R.D., is the Senior Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal and Under Armour Connected Fitness.

I use the MyFitnessPal app and website to track caloric intake, weight, and exercise. When you sign up you can opt-in to receive health related emails such as this one about cutting back on soda. On the website they have nice area where you can enter a recipe or the link (URL) to a recipe and it will figure out the calories and all sorts of other dietary information for that recipe. Please see this post about how I used their tool to modify a recipe for Buttermilk Waffles to cut the cholesterol from 114 mg to 25 mg without losing any of the taste, texture or quality. – Steve


Is sugar the world’s most popular drug?➚

It eases pain, seems to be addictive and shows every sign of causing long-term health problems. Is it time to quit sugar for good? (~4600 words)

Gary Taubes – theguardian.com – 5 January 2017


 

Why working out is great for health, but not for weight loss, explained in five minutes. (Hint: Consume fewer calories.)

 


 

An excellent choice for replacing soda. YouTube / TED-Ed video (~5 minutes long)

 


Updates

November 8, 2016: Added YouTube TED-Ed video about “If You Didn’t Drink Water?”

January 22, 2017: Added link to article “Is sugar the world’s most popular drug?”

February 1, 2017: Added YouTube Vox video about working out and weight loss.

Chocolate Candy Cane Swirl Bundt Cake

IMG_0135
Christmas 2015 at my sister’s

Made it for Christmas 2015. Excellent – it was a big hit!

Thank you Kate for the easy recipe. I followed it exactly.   🙂

chocolate candy cane swirl bundt cake

Kate’s site: ihearteating.com

img_3255
Summer 2016

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