DIET WAFFLES

Healthy Diet Waffles Recipe

These light and fluffy diet waffles are the perfect low-calorie breakfast or snack option for those watching their calorie intake while still wanting to enjoy a delicious treat. Made with simple, wholesome ingredients, these waffles are rich in protein and low in fat. You can make them using soy-enriched pancake mix or a healthy almond powder substitute. Here’s a full breakdown of the recipe, including the calorie content of each ingredient.

Ingredients (Serves 1–2)

Egg whites (2 large)

• Calories: ~34 kcal
• Egg whites are a fantastic low-calorie source of high-quality protein and are cholesterol-free, making them ideal for a light and healthy meal.

Vanilla flavoring (1 tsp)

• Calories: ~12 kcal
• Adds a hint of sweetness and depth of flavor without significantly increasing calorie content.

Soy-enriched pancake mix (½ cup) or

Almond powder (½ cup) + Baking powder (¼ tsp

• Almond powder + Baking powder option:

• Almond powder (½ cup): ~320 kcal
• Baking powder (¼ tsp): ~0.5 kcal

• Almond powder (ground almonds) provides healthy fats, fiber, and vitamin E, although it is higher in calories compared to soy mix. Choose this if you prefer a grain-free, low-carb option. 

Soy pancake mix option:

• Calories: ~180 kcal
• Soy-based pancake mixes are usually fortified with protein and essential nutrients, adding substance and satiety to your waffle without excess fat.

Skim milk (½ cup)

• Calories: ~40 kcal

• A low-fat dairy option that helps to create a smooth batter while adding calcium and protein.

Total Estimated Calories:

• Using soy-enriched pancake mix:
  ~266 kcal per batch
• Using almond powder substitute:
  ~406.5 kcal per batch

(Note: Calories may vary slightly depending on brands used.)

Instructions:

1. In a medium bowl, whisk the egg whites until they are slightly frothy.
2. Stir in the vanilla flavoring and skim milk.
3. Add the soy pancake mix, or if substituting, combine almond powder and baking powder, and stir until the batter is smooth and lump-free.
4. Preheat your waffle iron and lightly coat it with non-stick spray or a dab of oil (optional, but may add calories).
5. Pour the batter into the waffle iron and cook according to your machine’s instructions, usually about 3–5 minutes or until golden brown.
6. Serve warm with fresh fruit, sugar-free syrup, or a light dusting of cinnamon for added flavor without extra calories.

Nutritional Notes:

• Low in fat and high in protein with the soy mix option.
• The almond powder version is higher in calories but packed with healthy fats and vitamins.
• This recipe is gluten-free if using almond powder and a gluten-free baking powder.
• Can be made dairy-free by substituting skim milk with unsweetened almond or soy milk (adjust calories accordingly).

Enjoy these guilt-free waffles as part of your balanced diet — they’re filling, satisfying, and versatile!

DIET HOTCAKE or DIET PANCAKE

Ingredients⤵️

• 1 cup flour or almond flour
• 1 tsp baking powder 
• 1/4 salt 
• 1 cup skim milk 
• 1 egg, slightly beaten 
• 2 tbsp sugar or Stevia, or any brand of keto sweeteners

Preparation⤵️

1. Sift the flour and remeasure to 1 cup. Sift again with the baking powder and salt.
2. In a mixing bowl, combine the milk with the beaten egg; then add the dry ingredients.
3. Blend the mixture only until the larger lumps disappear. 
4. Spray a nonstick skillet with vegetable coating for non-fat frying and preheat the skillet over medium-low heat  for 2 to 3 minutes or a drop of water sizzles on the surface. 
5. With a tablespoon, drop the batter to make 4-inch hotcakes in the hot pan, and cook about 1 minute per side. Serve immediately.

Point👍🏻:⇣

You can substitute to vegan flour or almond flour, if you want healthy pancake. For the egg is substitute to mash banana. But I tried soy-enriched pancake mix that available in vegan store, it's kind of healthy as well. Even oat flour or oat meal I tried it so many times. For the oat meal I have to grind it first in processor or blender then if it's fine texture already I proceed to preparation of cooking. If there's still  not refine oat powder then repeat it again in a processor until it fine.

If you want a margarine or butter with honey or maple syrup then you can add it. But if you want healthy just buy a vegan butter and you can add in pancake with vegan syrup or honey. Try it.. for me it's so Yummy and healthy. Kind of unforbidden sweet that you can never guilt. 

Makes 12 pieces- 6 Servings 

Nutrition Facts per Serving⇣⤵️

104.5⇢ Calories (gm)

17.9⇢ Carbohydrates (gm)

4.7⇢ Protein (gm)

0.3⇢ Saturated Fat(gm)

CORNMEAL MUFFINS

2/3 cup diet margarine

2 eggs

1 1/4 cups cornmeal

3/4 cup flour

2 1/2 tsp double-acting baking powder

3/4 tsp salt

3/4 cup skimmed milk

1/2 cup fresh blueberries or unsweetened frozen blueberries, thawed and drained

Beat the diet margarine and eggs in a medium bowl. Stir in the cornmeal. 

Sift the flour and remeasure to 3/4 cup. 

Sift again with the baking powder and salt.

Stir 1/3 of this mixture into the cornmeal mixture. 

Add the remaining 1/3 of flour mixture. Gently fold in the blueberries. 

Place a scant 1/4 cup of batter in each cup of a muffin tin that has been sprayed with vegetable coating. 

Bake the muffins in a preheated 350 degree C oven for 20 to 25 minutes until golden brown. 

_________________

Nutrition per serving⤵️:

Calories ⇢ 79.6

Carbohydrate(gm) ⇢ 13.7

Protein(gm) ⇢ 2.9

Saturated Fat(gm) ⇢ 0.4

SOYA with FRUIT NOG

Makes 4 servings
Preparation time: 5 minutes
Cooking time: none
Serves: 4 Serving size: 3/4 cup

1 cup plain soy drink

1 cup orange juice

1 medium banana

1 teaspoon vanilla extract

8 ice cubes

1/2 teaspoon ground allspice                                  

In a blender, combine the soy drink, juice, banana, vanilla, and ice cubes until smooth. Pour into glasses and sprinkle with the allspice.

Soy drink is a lactose-free, milk-like product that has been fortified with calcium and other nutrients to make it fairly comparable nutritionally to cow's milk. It smells and looks slightly different than cow's milk, so don't be surprised when you first open it! After opening, you need to use it within 7-10 days--try making more Soya with Fruit Nog, or pouring it on your breakfast. 


Calories 78

Calories from Fat 5
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 23mg
Carbohydrate 17g
Dietary Fiber 1g
Protein 2g

TRIFLE

Makes 8 servings

4 tablespoons granulated sugar
3 teaspoons cornstarch
1/8 teaspoon salt
1-1/3 cups low-fat (1%) milk
1 egg, lightly beaten
3/4 teaspoon vanilla extract
1-1/2 cups frozen fat-free whipped topping
1 ounce pkg lady fingers cookies (about 24), each broken in half
3 cups fresh raspberries (reserve 1/2 cup for topping)


1. In a medium nonstick skillet, whisk the sugar, cornstarch, and salt. Add the milk and stir to blend. Cook over medium heat, stirring constantly, until mixture bubbles and thickens, about 4 minutes. Remove from the heat.
2. In a small bowl, combine the egg with 1/4 cup of the hot mixture; stir to blend. Add back to the skillet and cook over medium heat, stirring constantly, until the mixture begins to bubble, about 3 minutes. Remove from the heat and transfer to a medium bowl; cool 5 minutes. Stir in the vanilla. Fold in 1 cup of the whipped topping until well blended.
3. In a deep 2-qt glass bowl, line the bottom and sides with 8 ladyfingers, breaking some if needed to fit. Sprinkle 3/4 cup of the raspberries in the bowl and top with 1/2 of the custard. Repeat another layer of 8 ladyfingers, 3/4 cup raspberries, and the remaining custard. Top with the remaining 8 ladyfingers, 1/2 cup of the whipped topping, and the remaining raspberries.
4. Cover and chill for at least 4-8 hours or overnight.

Calories 166(Calories from Fat 15)

NOTE:
This recipe leaves out the rum but includes directions for making your own creamy custard. Ladyfinger cookies, sometimes called savoiardi biscuits, can be found in the specialty cookie section of some grocery stores and gourmet grocery stores, or sometimes in the freezer section of your grocery store. Fresh raspberries are the best, but an equal amount of frozen will work too; but don't thaw before using. This dish is best if made ahead 4-8 hours or overnight.

NON-FAT WHIPPED CREAM

Ingredients:

• 1/2 cup nonfat dry milk
• 1/3 cup ice cold water
• 2-3 Tablespoons sweetener (e.g. Equal, Pal Sweet)
• 1 Tablespoon lemon juice
• 1/4 teaspoon vanilla, if desired

Procedure:

1. Chill the mixing bowl. 
2. Blend the dry milk powder and ice water in the chilled bowl, using an electric mixer or a hand beater. 
3. Beat until stiff peaks form, about 5 minutes. Gradually add the sweetener, beating well after each addition. 
4. Add the lemon juice and vanilla, if desired, and beat them in only until they are well mixed.
5. Refrigerate. Use like whipped cream.

YUMMY CUP CAKES

Makes 6 servings

Prep Time: Ready in 1 hour 15 minutes

Carbohydrate Count: 5g per serving

1 (8-ounce) package cream cheese                            

1 egg                                                        

1 1/2 teaspoons vanilla extract                              

1/4 cup creamy peanut butter                                

4 tablespoons sweetener (sugar subtitute e.g. Equal)

• 6 cupcake baking cups
• 6 baking cup paper-line 
• Nonfat whipped topping
• not customize or customize candies  toppings (customize candies should made in sugar substitute or sweetener)optional

1. Mix all ingredients together well (approximately 5 minutes) except Nonfat whipped topping and candies. Distribute evenly into 6 paper-lined baking cups.
2. Bake at 325ｰ F for 20-40 minutes until golden brown. Let cool completely  then remove in baking cup and keep refrigerated.
3. Place yummy  cup cake on serving plate. Garnish of  Nonfat whipped topping, not customize or customize candies  toppings, if desired.

FRUIT SNACK MIX

4 cups wheat or corn flake cereal
1/3 cup sliced almonds
1 package (8 ounces) mixed dried fruit (1 1/2 cups), cut into 1/2-inch pieces
1/4 cup packed brown sugar
2 tablespoons butter or margarine
2 teaspoons ground cinnamon
1 teaspoon ground ginger

1. Heat oven to 300 degree C. Place cereal, almonds and fruit in large bowl. Heat brown sugar and butter in 1-quart saucepan over low heat, stirring occasionally, until butter is melted. Stir in cinnamon and ginger.
2. Pour sugar mixture over cereal mixture; toss until evenly coated. Spread in ungreased jelly roll pan, 15"x10"x1 inch.
3. Bake 15 minutes, stirring twice. Cool 30 minutes. Store in airtight container at room temperature.

Makes 14 servings
14 servings (1/2 cup each)
Prep: 15 min
Bake: 15 min
Cool: 30 min

NUTRITION FACTS: High in iron and folic acid; good source of fiber
1 Serving:

• Calories 130 (Calories from Fat 25);
• Fat 3g (Saturated 1g);
• Cholesterol 5mg;
• Sodium 85mg;
• Potassium 240mg;
• Carbohydrate 27g (Dietary Fiber 3g);
• Protein 2g

% DAILY VALUE:
Vitamin A 14%;
Vitamin C 0%;
Calcium 8%;
Iron 32%;
Folic Acid 28%;
Magnesium 6%

COCONUT MACAROONS

12 Servings:

1-1/4 cups sweetened flaked coconut
1-1/2 cups crispy rice cereal
2 eggs whites
3 tablespoons granulated sugar
1 teaspoon vanilla extract
1/8 teaspoon coconut extract

1. Preheat the oven to 300ｰF. Line 2 baking sheets with parchment paper or spray with nonstick cooking spray.
2. In a medium baking pan or shallow baking dish, evenly spread the coconut in a thin layer. Bake, stirring every 5 minutes, until lightly browned throughout, about 15 minutes. Remove and let cool. Raise the oven heat to 350ｰF.
3. In a medium bowl, combine the cooled coconut, rice cereal, egg whites, sugar, vanilla, and coconut extract; stir with a spatula until well combined. Moisten your hands and shape the mixture into walnut-size balls, compacting the balls so that they hold together. Place on the prepared baking sheets. Bake until lightly browned, about 20 minutes; cool at least 30 minutes on a rack before serving.

NUTRITION FACTS:
Calories 63(Calories from Fat 23)
Total Fat 3 g
Saturated Fat 3 g
Cholesterol 0 mg
Sodium 65 mg
Carbohydrate 10 g
Dietary Fiber 0 g
Sugars 8 g
Protein 1 g

VANILLA ICE CREAM

Makes 8 servings

4 cups fat-free half and half
1 cup fat-free sour cream
1 tablespoon vanilla extract, or the seeds of 1 plump vanilla bean
1-1/2 cups marshmallows fluff

1. In a large bowl, whisk together the half-and-half and sour cream just to blend (don't worry about lumps; they'll disappear in the ice-cream maker) and stir in the vanilla. Cover and refrigerate until thoroughly chilled (40ｰF), at least 4 hours.
2. Whisk in the marshmallow fluff and freeze in an ice-cream maker following the manufacturer's instructions.
3. The ice cream is best enjoyed within a few hours of making it, but it can be stored in the freezer up to 5 days. Let it soften in the refrigerator 30 minutes before scooping it.

Variations:
Chocolate Chip Ice Cream: Coarsely chop 2 oz semi-sweet chocolate chips (or 2 oz bittersweet chocolate) and add to the cooled ice cream mixture just before freezing.

Strawberry Ice Cream: Stir 1 cup frozen sliced strawberries into the ice cream mixture when it is nearly frozen, then continue until the desired texture is reached.

Toasted Coconut Ice Cream: Preheat the toaster oven to 300ｰF. Spread 1/4 cup sweetened flaked coconut in the toaster oven pan, and bake, stirring occasionally, until lightly browned throughout, about 8 minutes. Let cool completely and add it and 1/4 tsp coconut extract to the other ingredients.

TIRAMISU

Makes 8 servings

2 pasteurized eggs, seperated, room temperature
2 pasteurized egg whites, room temperature
2 tablespoons granulated sugar
1 tablespoon madeira wine or dry port
1 1/4 cups part-skim ricotta cheese
1/2 cup cooled espresso or extra-strong coffee
15 lady fingers cookies
2 teaspoons unsweetened baking chocolate

1. In a large bowl, with an electric mixer at high speed, beat all 4 egg whites until firm (not stiff) peaks form; set aside.
2. In another large bowl, with an electric mixer at medium speed, beat the 2 egg yolks with the sugar and Madeira until frothy and lemon colored, 1 minute. Gently stir in the ricotta. Fold in the beaten egg whites.
3. Pour the espresso into a shallow bowl or pie plate. One at a time, dip the ladyfingers into the espresso and arrange on the bottom of an 8 X 8-inch glass dish or baking pan (they should fit snugly; break some cookies in half, if necessary, to fit).
4. Spread the egg white mixture evenly over the ladyfingers. Cover and refrigerate 6 hours or up to 12 hours. Just before serving, sprinkle evenly with the cocoa.


NUTRITION FACTS:
Calories 114(Calories from Fat 44)
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 89 mg
Sodium 88 mg
Carbohydrate 10 g
Dietary Fiber 0 g
Sugars 7 g
Protein 7 g

This heavenly dessert translates to "pick me up" in Italian-and it lives up to its name. Thanks to the recent availability of pasteurized eggs, it's also a snap to make-no need to heat the eggs for safety's sake. For best results, make sure the bowl and beaters are squeaky clean when you beat the egg whites-even a trace of grease will hinder their ability to fluff up. You can try an 11-oz pound cake sliced into finger-sized strips in this recipe instead of ladyfingers.