|Preparation Time||25 Minutes|
|Cook Time||20-25 Minutes|
|Total Time||50 Minutes|
|Main Ingredient||Blueberry; Sweet Potato; Flour|
|Category||Fruit; Vegetables; Rice & Grains|
|Cook Method||Boiling; Baking|
|Diet||Heart Healthy; Vegetarian; Low Fat; Low Calorie; Low Cholesterol|
1 1/2 cups fresh or frozen blueberries
2 tablespoons water, if using fresh berries
1 tablespoon fresh lemon juice
1 teaspoon grated lemon zest
1 tablespoon dark honey
3 tablespoons light molasses
Pinch of ground cloves
1/3 cup peeled and diced sweet potato
3/4 cup all-purpose (plain) flour
1/4 cup whole-wheat (whole-meal) flour
1/4 cup cornmeal, preferably stone-ground
1 tablespoon baking powder
1/2 teaspoon salt
1/8 teaspoon ground cinnamon
1/8 teaspoon ground ginger
1 cup plain soy milk
2 tablespoons olive oil
1 egg white
In a small saucepan, mix the first five ingredients (blueberries to honey), 1 tablespoon molasses, and a pinch of ground cloves. Place the saucepan over medium-high heat. When the syrup begins to boil, reduce the heat. Allow the syrup to simmer for 5 minutes or until the liquid begins to thicken and the blueberries burst. Once syrup has thickened, remove from heat and set aside.
To cook the sweet potato, add the potato to a pot of boiling water and cook for 10 minutes or until soft when poked with a fork. Also, the potato can be in the microwave for approximately 5 minutes after it has been poked several times with a fork to release steam. When the potato is softened, add to a food processor and blend until smooth. Set aside.
After mixing the flours, cornmeal, baking powder, salt, cinnamon, and ginger, sift the combined ingredients into a small bowl. Add the soy milk, olive oil, 2 tablespoons of molasses, and potato puree to a large bowl, and whisk to combine. Transfer the flour mixture to the potato puree mixture, and stir until just combined, taking care not to overmix.
Beat the egg white with an electric mixer until it foams and begins to form a stiff peak. Whisk 1/3 of the beaten egg into the batter. Once the batter has lightened, add the remaining egg white and fold into the mixture using a rubber spatula.
Fill a waffle iron with approximately 1/2 cup of batter, and cook according to the instructions for the waffle iron. Soy milk can be used to dilute the batter if it begins to thicken during the cooking process.
Serve topped with syrup.
Calories: 263 cal
Total fat: 6g
Saturated fat: 1g
Monounsaturated fat: 4g