Vafe sănătoase cu banane

Acestea Vafe sănătoase cu banane are such an easy, healthy breakfast to make! These waffles are soft in the center, crispy on the edges, and made with wholesome ingredients from whole wheat flour, ripe bananas, and oat flour.

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These waffles are a combination of two of my favorite breakfast recipes. It’s a mix between my vafe vegane și oat flour waffles with a touch of banana.

They taste between Clătite cu banane și ovăz și pâine vegană cu banane, but they are way faster to bake, gently cooked in a warm waffle maker. They crisp on the edges, but deliver a moist, fluffy texture like banana bread.

Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!

Vafe sănătoase cu banane

These healthy Banana Waffles are such an easy, healthy breakfast to make! These waffles are soft in the center, crispy on the edges, and made with wholesome ingredients from whole wheat flour, ripe bananas, and oat flour.

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Timp de pregatire: 10 minute min

Timp de gătit: 20 minute min

Timpul total: 30 minute min

Curs: Mic dejun - Breakfast

Bucătăria: american

porţii: 10 waffles (1/2 cup)

calorii: 173.3 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

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Ingrediente

SUA obișnuită - metric

• ▢ 1 ¼ ceaşcă piure de banane - echivalentul a 2 banane mari coapte
• ▢ 1 ½ ceaşcă Făină integrală albă de grâu - sau făină universală
• ▢ ½ ceaşcă Făină de ovăz de casă
• ▢ 1 linguriță Extract de vanilie
• ▢ 2 lingurițe Praf de copt
• ▢ 1 ¼ ceaşcă Lapte de migdale
• ▢ 2 lingurițe Oțet de mere
• ▢ 1 linguriță Scorţişoară
• ▢ ¼ ceaşcă Ulei de cocos - topit, răcit

Instrucțiuni

• Preheat a waffle maker and generously grease the iron plate with oil using a cooking oil spray or pastry brush.
• Peel, mash bananas, and pack them in a measuring cup to measure the exact amount required by the recipe. Place in a large mixing bowl.
• In the same large mixing bowl, whisk in the apple cider vinegar, almond milk, melted coconut oil, and vanilla extract.
• Whisk in white whole wheat flour, oat flour, baking powder, and cinnamon until the batter is thick and consistent.
• Scoop out 1/2 cup of batter in the waffle iron, close the iron, and bake the waffles for 6-7 minutes or until golden brown and crispy.
• Regrease the iron, and wait until it reaches the green light before baking another waffle.

Echipament

Forma metalica pentru vafe

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Nutriţie

servire: 1 vafelă | calorii: 173.3kcal | Carbohidrați: 24.2g | Proteină: 3.8g | Gras: 7g | Grăsime saturată: 4.6g | Grăsimi polinesaturate: 0.5g | Grasime monosaturata: 0.7g | Sodiu: 127.6mg | Potasiu: 125.3mg | Fibră: 3.7g | Zahăr: 3.6g | Vitamina A: 18.6IU | Vitamina C: 2.5mg | Calciu: 91.4mg | fier: 1.3mg | Magneziu: 16.7mg | Fosfor: 51.1mg | Zinc: 0.2mg

Why You Will Love These Waffles

• Quick and healthy waffles
• Use lots of ripe bananas
• Moist, crispy on the edges
• Gata în mai puțin de 30 minute
• Vegan
• Fără ouă
• Foarte bogat în fibre
• Fără lactate
• Nut-free

Ingrediente și înlocuiri

To make healthy waffles with bananas, you need to remove eggs, and dairy, and focus on high-fiber, nourishing ingredients.

• Făină de grâu integral – It is my recommended swap to regular all-purpose flour, mostly used in classic waffle recipes. It has more fiber and proteins and keeps you full for longer. I haven’t tried gluten-free whole-grain flour blends, so I am unsure how it would impact the waffle’s texture. If you don’t have wholewheat flour, try all-purpose flour instead.
• Făină de ovăz – It is the second wholesome flour I like using to boost the fiber of waffles. Check my tutorial on cum se face făină de ovăz from rolled oats if you need it. You can also replace it with more wholewheat flour, or use gluten-free oats if desired.
• Banane coapte – The riper, the less sugar you need to add, making the waffles even healthier.
• Sirop de arțar or any refined sugar-free sweetener like coconut nectar or agave syrup.
• Extract de vanilie for flavour
• Oțet de mere or lemon juice. To turn the non-dairy milk into a creamy buttermilk.
• Scorţişoară to flavor the waffles. You can also swap for pumpkin pie spices or leave it out.
• Sare to enhance the overall flavor of the waffles.
• Lapte vegetal la alegere, like unsweetened almond milk, oat milk, or soy milk to boost proteins.
• Ulei de cocos topit or light olive oil to decrease the saturated fat. If you are after an oil-free waffle recipe, you can use the same amount of nut butter instead, like peanut butter or unsweetened applesauce. Note that both options make the waffles softer.

How to Make Healthy Banana Waffles

1. First, peel and mash the ripe bananas and measure the amount in measuring cups (poza 1). Set aside in a mixing bowl.
2. In the same bowl, add the wet ingredients: almond milk, melted coconut oil, apple cider vinegar, vanilla extract, and whisk to combine evenly (poza 2). You can also place the wet ingredients in a blender and blend until smooth to remove any banana bites.

3. Whisk in dry ingredients: whole wheat flour, oat flour, baking powder, cinnamon, and salt (poza 3).
4. Whisk until the batter looks like banana bread, thick, and dense but no lumps of flour can be seen (poza 4).
5. Generously oil the waffle iron plates with cooking oil spray. Scoop out about ½ cup of waffle batter per waffle and pour onto the warm waffle iron.
6. Close the waffle maker. Bake the banana oat waffles for 6-7 minutes or until golden brown and crispy on the edges.

Sfaturile lui Carine

• Re-oil the waffle iron between each waffle you bake. Healthy waffles, especially with fruit or veggie puree tend to stick more to the iron. Therefore, extra oil is needed.
• Use a spray or a pastry brush to oil the waffle iron plates to make sure the oil goes everywhere.
• Measure the mashed bananas precisely to avoid dry batter.
• Adjust the batter if too thick adding a few tablespoons of extra plant-based milk at once.   

Healthy Waffle Toppings

Serve the warm waffles with some:

• Fresh fruits – banana slices, strawberries, blueberries
• Maple syrup or sugar-free syrup
• Frișcă de cocos
• Iaurt pe bază de plante
• Fulgi de ciocolată
• Unt de arahide sau unt de migdale

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