M-J’s Peanut Flour Waffles

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Above: M-J’s High-Protein Waffles are Sliced Thin and Filled with Ham, Cheese, and Dijon-Laced Mayonnaise for Low-Carb Panini (Grilled Sandwiches)

M-J’s Gluten-Free Peanut Flour Waffles

One egg

1/2 cup of buttermilk

1 1/2 cup of water

1 cup of peanut flour*

1 teaspoon of baking soda

1/2 teaspoon of salt

1 tablespoon of melted butter

1 teaspoon of brown sugar (optional; this bit of sucrose helps the waffles to caramelize)

1 tablespoon of lemon juice (optional, but it does add to the leavening)

1 teaspoon of vanilla (optional)

Approximately 5 drops or 1/4 cup of of sucralose sweetener (optional)

If your batter is too thick, add more water or milk. If you think it’s too thin, add a bit more peanut flour.

Brush a waffle iron with butter to prepare its surfaces. Heat your waffle iron, and be careful to add just enough batter to it for each waffle–I find that stopping short of the edges by an eighth of an inch will keep the batter from overflowing once the iron is closed. These waffles take approximately six minutes to bake. You can check on them by opening the waffle iron after four minutes.  For a savoury experience, these waffles are good with bacon and sour cream, and with chicken or roast beef as well.  Of course, these waffles are excellent with strawberries and whipped cream, or dusted with confectioners’ sugar.

©M-J de Mesterton 2016

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Wrapping the Waffles in Layers with Waxed Paper

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M-J’s Gluten-Free, Peanut Flour Waffles are Ready for the Freezer

*I use Protein Plus Peanut Powder. Here is their proprietary description:

Peanut flour is a dry powder formed after the partial extraction of oil from the roasted peanut seed. It is used to add flavor and protein to processed baked goods, nutrition bars and snacks, as well as to marinades, sauces and dressings. Worldwide, peanut flours have been limited to use by industrial food processors as a major food ingredient. While peanuts are about 25% protein, peanut flour is about 50% protein. That’s because the process of mechanically removing fatty oil from roasted peanuts enriches the levels of the remaining peanut components. The resulting flour is naturally low in fat, high in protein and relatively low in carbohydrates.

Protein Plus roasted peanut flour provides a healthful, lower-fat, and gluten free boost to a variety of foods. It is a great thickener for soups, a flavorful and aromatic ingredient for breads and pastries, as well as a creative coating for meats, fish, and other dishes. Peanut flour is a good source of Vitamin E, Folate, Fiber, Niacin, Magnesium, and Phosphorus.

Substitute at least 30% of your plain or self-rising wheat flour for peanut flour in any of your favorite recipes. Peanut flour is not self-rising and will need a rising agent added if called for in your recipe. When baking with peanut flour, you may want to add an extra egg or other moistening agent to prevent dryness.

Eggs, Nature’s Perfect Food

Eggs don’t cause heart disease, as the medical industry previously believed. And here is more good news: a research team at Louisiana State University in Baton Rouge determined that women on a weight-loss regimen who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories without the accompanying egg.

Huevos, by Spanish Court Painter Diego Velásquez




Eggs are nutritious, convenient, useful in thousands of recipes, and are a relatively inexpensive source of high-quality protein.

One large egg, which represents less than 4 percent of the total daily calorie intake of a person who consumes 2000 calories per day, provides 10 percent of the Daily Value for protein, 15 percent of the Daily Value for riboflavin, and 4 percent or more of the Daily Value for several other nutrients, including vitamins A, B6 and B12; folate; iron; phosphorus; and zinc. Eggs also provide choline, which is  essential in the human diet, and is credited for helping to create healthy babies during pregnancy. Because the percentage of the  recommended  daily amount for many nutrients provided by an egg is greater than the proportion of total calorie intake that the egg represents, the egg more than pulls its weight nutritionally. Most of the vitamins and minerals in eggs are found in the yolk; protein, however, is found in both the yolk and the white.

Recent research indicates that egg eaters are more likely than non-egg eaters to have diets that provide adequate amounts of essential nutrients. This seems to be partly due to the nutritional contribution of the eggs themselves and partly due to the fact that the inclusion of eggs in the diet is an indicator of a desirable eating pattern that includes breakfast.

Eggs can be prepared easily, in a variety of ways. They keep well  in the refrigerator for about three weeks, and therefore an individual can easily use up the dozen eggs in a carton before they spoil. Because most egg recipes involve short cooking times, eggs are convenient for the person with little time to prepare meals.

Eggs have several important physical and chemical properties that help make recipes work. They thicken custards, puddings and sauces; emulsify and stabilize mixtures such as mayonnaise and salad dressings; coat or glaze breads and cookies; bind ingredients together in dishes such as meat loaf and lasagne; eggs are used to clarify coffee and soups; retard crystallization in boiled candies and frostings; and leaven some types of baked goods such as cakes, cookies, soufflés, buns and sponge cakes.

Eggs are economical, especially when compared to other high-protein foods. For people who are trying to balance their budgets as well as their diets, serving eggs occasionally instead of meat, poultry, or fish is very economical.

One other  benefit of eggs is that they are a functional food—that is, a food that provides health benefits that go beyond basic nutrition. Eggs contain the carotenoids lutein and zeaxanthin, two components which are believed to have health benefits.

Choline on FoodistaCholine