Annie's rice waffles - Healthy Food Guide

Annie’s rice waffles

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

Serves: 3

Time to make: 15 mins

Ingredients

More weights & measures

1 cup fine white rice flour

1 ¼ cups soy milk (or regular milk or half milk, half water)

small pinch salt

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Instructions

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1 Place all ingredients in a bowl and stir thoroughly with a metal spoon.

2 Heat waffle-maker to full. Once heated fully (green light turns on with most waffle-makers), turn back a few notches. Set an oven-timer for 6-7 minutes.

3 Pour batter into waffle-maker to just under the top lip. Check waffle colour and crispness after about 5 minutes. After 6-7 minutes or when mixture is cooked through, remove gently with a small sharp knife or spatula.

Topping ideas

Frozen berries and reduced-fat plain yoghurt
Mashed banana, tahini and honey.
Avocado dip: mashed avocado, salt (to taste), soy milk or yoghurt, garlic, squeeze of lemon juice or 1 teaspoon tahini.
Pizza ingredients.

Variations

Add blended cooked pumpkin or kumara for a sweeter, crispy waffle.
Add blended or finely mashed banana for a sweet waffle.
Add mashed tofu for a nice, puffy waffle.
Use cornmeal instead of rice flour for a lighter waffle with tasty flavour.
Make it gluten free: Check soy milk is gluten free.

HFG tip

Use these waffles in place of bread, toast, pizza bases, English muffins, standard waffles.
Less flour makes a just-as-nice, thinner, crispier waffle. Experiment.
Mixture can be refrigerated overnight.
More flour makes a thicker bread-like waffle which could even be used as a pizza base.

Nutrition Info (per serve)

Calories 208 cal

Kilojoules 870 kJ

Protein 6 g

Total fat 1 g

Saturated fat 1 g

Carbohydrates 45 g

Sugar 2 g

Dietary fibre 2 g

Sodium 140 mg

Calcium 130 mg

Iron 1 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.