Saturday, March 10, 2012

The Ultimate Paleo/Primal Waffle Recipe

My friend Rachel threw down the gauntlet. She challenged me to make a crispy, fluffy, tasty waffle to replace her famous buttermilk version. My mission this morning was to find the perfect paleo waffle recipe. With the help of the girl and the boy (and the hubby of course), we went to work. The boy helped me crack eggs and mix ingredients while the girl acted as scribe. She had her favorite feathery pen and fancy notebook at the ready to take notes about what ingredients we added and what each family member thought about the resulting waffle. We tried 4 different recipes, tweaking each one just a little based on what we thought about the previous attempt. Sometimes we'd add more oil or water; other times we'd change the ratio of flours. Along the way these were some of the comments "These are too eggy", "too floppy", "not fluffy enough", "too dense" and "too salty". But by the last batch the comments were "These are crispy", "These taste just right", and "I'm too full, I can't eat another bite." :) So, I think we may have found the best waffle recipe (so far). Give them a try and see what you think!

Note: I use tapioca flour in these pancakes. Although tapioca flour is a "safe starch", gluten-free and paleo-friendly it is still a starch and not low-carb.

Paleo/Primal Waffles
4 Eggs - room temperature
1 Banana
1 C Coconut milk - room temperature
1/4 C + 2 T coconut oil - melted
1/2 C Water - room temperature
2 tsp cinnamon
1 tsp salt
1 tsp baking soda
1 1/2 T vanilla
1/2 C coconut flour
1/4 C almond flour
3/4 C tapioca flour

Make sure all ingredients are at room temperature before you begin. Pre-Heat waffle iron. Mix all ingredients in a blender or in a large mixing bowl (if using a bowl, mash banana thoroughly!). Pour about 1 Cup of batter in the middle of your heated waffle iron then close lid. Cook waffle until your little "done" indicator light goes off then continue to cook as long as a significant amount of steam is still coming out of the waffle iron. If you pull the waffle out before it finishes releasing it's steam the waffle will be floppy rather than crispy. Check for crispy-ness when you think the waffle is done by tapping the top of the waffle with your fingernail (at least this is how I do it).

A note about tapioca flour according to Mark's Daily Apple:
Tapioca flour is one of the “safe starches.” That is, it’s a toxin-free, antinutrient-less, dense source of carbohydrate. Tapioca flour can be treated more like potato or rice starch. It’s a classic carby flour, albeit one without gluten and other noted toxins.

For someone with good glucose control, tapioca is a decent source of carbs. If you’re looking to add carbohydrates, or your activity level warrants it, go ahead and try it out. Since tapioca comes from cassava, which is perhaps the most popular source of starch across the entire world, it’s not like it’s a dietary unknown. To venture into tapioca territory is to travel a well-beaten path. Just realize that anytime you turn something into flour, you massively increase the speed at which it breaks down into usable energy. High energy burners in need of a quick hit may find that to be a plus, while more sedentary individuals might react poorly to a quick infusion of glucose (especially if it’s not going to be utilized right away or sequestered into already swollen muscle glycogen stores). Your call based on your context.

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