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!

4 eggs slightly beaten

1/2 cup sugar

1/4 tsp salt

2 cups milk

1 tsp vanilla extract

1/4 tsp lime or lemon rind, grated 

One 9" baked pie shell

1. Preheat oven to 325F

2. Combine eggs, sugar, salt, milk and vanilla. Stir until sugar is completely dissolved.

3. Pour egg mixture into pie shell. Sprinkle top with grated rind. 

4. Bake for 30 to 40 minutes or until knife inserted in the center comes out clean. Let cool. Chill until ready to serve.

For prevent constipation:

1-2/5 oz (40g) dried shredded kombu (kelp)
1 sweet potato

Broth mixture :
1/2 cup water
1/2 tsp sugar
1/2 tsp soy sauce
a pinch of salt

1. Soak kombu in water to remove sand and change water.
2. Soak kombu again.
3. Wash sweet potato in water. Cut diagonally with skin.
4. Soak sweet potato in water.
5. Put step 2 & step 4 in a pan and cover it. Cook for about 10 minutes.
6. Season with broth mixture. Simmer over low heat until the liquid is evaporated.
7. Let kombu and sweet potato absorb broth thoroughly.

Servings: 2
Nutrition facts Per Serving:

• 82 Calories
• trace Fat (3.2% calories from fat)
• 1g Protein
• 19g Carbohydrate
• 2g Dietary Fiber
• 0mg Cholesterol
• 142mg Sodium.

Pastry for 2 crust pie or 2 pcs stick pie crust mix 

6 to 7 pared and cored apples

6 tbsp brown sugar

6 tbsp while sugar

2 tso cinnamon

1/8 tsp salt

1/2 tsp lemon rind

3 tbsp butter

1. Preheat oven to 425F. Prepare pastry and line a 9" pie plate with bottom crust, covering the rim of the plate.

2. Thinly slice apples into the pie shell heaping them in the center, sprinkle with a mixture of sugar, cinnamon, salt. Dot with butter and sprinkle with lemon rind. Moisten pastry edge with water.

3. Lay top crust over filling, press top crust all around the edge with a fork to crimp and seal. Make slits on top crust to let stream. Brush top with or beaten egg yolks. 

4. Bake 20 minutes at 425F. Reduce heat to 350F and bake 30 minutes more or until crust.is nicely browned. Served warm.

Variation: For tastier apple pie crust 

Substitute 1 tbsp lemon juice for 1 tbsp water when preparing pastry 1/2 tsp nutmeg may be used instead of cinnamon with the filling.