Yourstory Your Story is published for members of Presbyterian Health Plan, Inc., and Presbyterian Insurance Company, Inc. P.O. Box 27489, Albuquerque, NM 87125-7489 www.phs.org Managing editor: fluentqc@phs.org Information in Your Story comes from a wide range of medical experts. Models may be used in photos and illustrations. If you have any concerns or questions about specific content that may affect your health, please contact your healthcare provider. Such services are funded in part with the State of New Mexico. Presbyterian complies with civil rights laws and does not discriminate on the basis of protected status including but not limited to race, color, national origin, age, disability, or sexual orientation or gender expression. If you need language assistance, services are available at no cost. Call (505) 923-5420, 1-855-592-7737 (TTY: 711). ATENCIÓN: Si usted prefiere hablar en español, están a su disposición servicios gratuitos de ayuda lingüística. Llame al (505) 923-5420, 1-855-592-7737 (TTY: 711). Díí baa akó nínízin: Díí saad bee yáníłti’go Diné Bizaad, saad bee áká’ánída’áwo’dé̜é̜’, t’áá jiik’eh, éí ná hóló̜, koji̜’ hódíílnih (505) 923-5420, 1-855-592-7737 (TTY: 711). For more information, visit www.phs.org/nondiscrimination. 2024 © Coffey Communications, Inc. All rights reserved. MPC082446 Medicaid #TC7096 Like us on Facebook Facebook.com/PresHealth Makes 4 servings. Ingredients For waffles: 1 cup whole-wheat flour 1⁄ 2 cup quick-cooking oats 2 teaspoons baking powder 1 teaspoon sugar 1⁄ 4 cup unsalted pecans, chopped 2 large eggs, separated* 1 1⁄ 2 cups fat-free (skim) milk 1 tablespoon vegetable oil For fruit topping: 2 c ups fresh strawberries, rinsed, stems removed and cut in half (or substitute frozen strawberries, thawed) 1 c up fresh blackberries, rinsed (or substitute frozen blackberries, thawed) 1 c up fresh blueberries, rinsed (or substitute frozen blueberries, thawed) 1 teaspoon powdered sugar Directions • Preheat waffle iron. • Combine flour, oats, baking powder, sugar, and pecans in a large bowl. • Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well. • Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy. • Whip egg whites to medium peaks. Gently fold egg whites into batter.* • 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. (A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy, and fluffy inside.) • Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve. *For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and make pancakes as usual. Nutrition information Serving size: 3 small (2-inch) or 1 large (6-inch) waffle. Amount per serving: 340 calories, 11g total fat (2g saturated fat), 50g carbohydrates, 14g protein, 9g total fiber, 331mg sodium. Source: National Heart, Lung, and Blood Institute Oatmeal pecan waffles (or pancakes) TIP: Swap out berries for your favorites!
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