Sweet and savory waffles are as light as air – plus the ‘secret’ ingredient of mashed potatoes makes these Maple Cheddar Potato Waffles extra moist. They are also a healthy way to refuel after a workout!
[Disclosure: As co-owner of The Recipe ReDux I was compensated to manage this recipe contest.]
I didn’t run in middle school. (And back in the day it was called ‘jogging.’)
I didn’t run in high school, except when we had to do laps for tennis practice.
I didn’t run in college.
I’d just always thought, “I’m not athletic enough to be a runner.”
It wasn’t until I moved to Boston for my dietetic internship that fellow interns said they were going for a run on the Charles River. Wanting to soak up all the Bostonian cultural experiences possible, I decided to tag along. I still remember that first run. It was a sunny, crisp New England fall day (totally cliché, but true!) as we ran along the river watching the crew boats. And I ran a full 45 minutes and kept up with my new friends.
I still run about once a week – short distances – along the country roads where I live now. And sometimes post pics here of barns and corn fields and such.
But my biggest running success is my two daughters, after never, ever running with me once, have joined the middle school cross country team. They say they don’t really like to run. But they do like to get out of the house and just be by themselves…going somewhere.
I’m so happy they’ve found that little joy earlier than I did.
And these are now their, and my favorite post-work-out refueling meal. These waffles are especially good for re-energizing because they contain potatoes – and the perfect ratio of carbohydrates to protein. So I was excited to share them as part of our Recipe ReDux challenge with Potatoes USA. #ad Sweet and savory waffles are the perfect way to refuel: Maple Cheddar Potato Waffles #TheRecipeReDux @TspCurry Click To Tweet
Potatoes provide the carbohydrate, potassium, and energy you need to perform at your best.
- A medium potato with the skin provides just 110 calories, no fat, no sodium and no cholesterol, 30 percent of your daily value of vitamin C and more potassium than a medium banana.
- Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system function. A medium potato with the skin contains 620 milligrams of potassium, more than a medium-size banana.
- Carbohydrate is important for optimal mental and physical performance. A medium potato with the skin has 26 grams of quality carbohydrate.
- With as much — if not more — of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis).
NUTRITIONAL DATA IS BASED ON A 5.2 OUNCE SKIN-ON POTATO.
GELIBTER A, ET AL SATIETY FOLLOWING INTAKE OF POTATOES AND OTHER CARBOHYDRATE TEST MEALS. ANN NUTR METAB. 2013;62:37-43
Maple Cheddar Potato Waffles
With the perfect proportion of carbs to protein, these light and airy waffles are a sweet-savor way to refuel after a workout – or just a long walk.
- Yield: 8 waffles - 2 waffles per serving
- 1 1/2 cup whole grain pastry flour
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 1 tablespoon maple syrup
- 3 eggs, separated into yolks and whites
- 1 tablespoon butter, melted and cooled slightly
- 1 1/2 cups low-fat milk
- 1 cup cooked, mashed, cooled potatoes (from 1-2 peeled potatoes) about 6 ounces mashed
- 3 ounces reduced-fat sharp white Cheddar cheese, shredded
- In a large bowl, whisk together flour, baking powder, salt and sugar. In a medium bowl, whisk egg yolks, melted butter and milk. Pour into dry ingredients and stir just until combined; stir in potatoes. In another bowl, beat egg whites until medium-soft peaks form. Fold into batter.
- Coat waffle iron with non-stick cooking spray. Pour about 3/4 cup (depending on your waffle iron size) better onto iron. Scatter 1 heaping tablespoon cheese over batter and close iron lid to cook until golden brown and cooked through. If desired, keep warm in a 200-degree oven while making remaining waffles. Serve with pure maple syrup.
- Makes eight 4-inch waffles
Per serving (2 waffles), Calories 410, Fat 12g, Cholesterol 165mg, Sodium 289mg, Carbohydrates 54g, Fiber 5g, Potassium 6% DV, Protein 19g, Vitamin C 2% DV
If you like these, try my Maple Pecan Pumpkin Waffles.
Want more potato recipes to help you refuel, check out Deanna’s Potato Edamame Veggie Burgers, then click on this Recipe ReDux icon.