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Instead of syrup, top each buttermilk waffle with sliced fresh peaches or berries sprinkled with cinnamon.

Serves 6

Instead of syrup, top each buttermilk waffle with 1/2 cup sliced fresh peaches sprinkled with cinnamon. Or top with 3/4 cup berries, such as strawberries, blueberries or raspberries. Another option is to top with 1/2 cup applesauce.

In a large mixing bowl, combine the flours, baking powder, baking soda and sugar.

In a medium bowl, whisk together the buttermilk and whole egg. Add to the flour mixture and stir to mix evenly.

In a large metal or glass bowl, using an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the flour mixture.

Place a baking sheet in the oven and heat to 225 F. Preheat a waffle iron. Spray with cooking spray if needed. Spoon or ladle about 3/4 cup of the batter into the waffle iron, depending on the size of the iron. Spread slightly with a spoon and cook according to the manufacturer's instructions. Transfer the waffle to the baking sheet in the oven to keep warm. Repeat with the remaining batter to make 6 waffles.

• 1 cup whole-wheat or wholemeal flour
• 1 cup all-purpose, plain flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 tablespoon sugar
• 2 cups buttermilk
• 1 egg
• 4 egg whites

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving