Thursday, July 12, 2012

Chicken and Waffles

I did it again. Another amazing waffle recipe has graced my lips. Hold on to your butts, this one is cray cray good. My husband didn't even know it was healthy. He thought he was eating good, old fashioned fluffy buttermilk waffles like his mamma used to make.

(Don't they look so good naked? Just waiting to get buttered up! Mmm, I quiver.)

Just look at how nutritious these fluffy, little beasts are.

Per waffle:
190 calories
19g of protein
9g of fat
Less than 1 gram of sugar
5 grams of fiber
4 net carbs

I had one for brunch this morning (duh), and it was amazing (double duh). 

Topped with sugar-free orange marmalade mixed with PB2 and sugar free syrup warmed in the microwave until it became gooey lusciousness. A sprinkle of unsweetend coconut and cinnamon, sliced kiwi, 5 sliced strawberries and a dollop of plain Chobani. 


Totally hit the spot after this mornings gym session and grocery shopping. 

(Hands are healing up nicely. I think these marks are permanent. I don't mind at all. Each rip is a reminder, a story, a tale of conquest.)

I love me some snatches! 
Everything was really clicking today. The snatches I dropped from the top, it was still a little too heavy at 80 pounds for me to set down gracefully (aka bring it into the hip). But the motion of the snatch, the explosive hip, the high elbows, all of that was just happening, without thinking about it. Shut the front door ... snatches are starting to feel natural!? I best shut my mouth before I jinx myself.

Otherwise, the swings were all unbroken, and the first 8 of each set of knees-to-elbow were also unbroken. I keep thinking of this awesome Again Faster video I watched. I love how he instructs to "shut the shoulder aggressively" on knees to elbows. I'm really a mental picture kind of girl, when I physically think of shutting my shoulder like slamming a door, boom, I had kipping knees to elbows. 

Saturday we'll have toes-to-bar. Let's see how kipping those doesn't work so well then goes.

So, are you ready for this awesome waffle recipe or what? Here goes, kiddos. 

Fluffy Ginger Vanilla Protein Waffles
Serves 7 (1 waffle per serving)
  • 2 cups Atkins Baking Mix*
  • 1 can light coconut milk (2 cups)
  • 4 tablespoons baking powder
  • 2 tsp cinnamon + 1 tsp ginger
  • 2 tbsp vanilla extract
  • 2 tablespoons erythritol*
  • dash of salt
  • 2 eggs
Mix everything together by hand (I used a whisk.) Mixture will seem thick, that's alright. Let it sit for 5 minutes to allow baking powder to activate. Grease and heat your waffle iron to medium-high. Spoon about 1/3 cup of the mixture into the waffle iron, and gently close. These waffles will really puff up! Don't push the waffle iron down hard on the top (if your iron has a locking mechanism, don't use it.)

*I purchased my baking mix here. Erythritol can be purchased from NuNaturals here and from NOW here. What is erythritol and why do I use it? More here. Mainly because it doesn't give me gastric issues like most sugar alcohols (especially when used in larger amounts), and because it isn't bitter like Stevia can be. I do use Stevia as well though, it just depends on the recipe/situation. 

I have been using sugar-free syrup. Usually, I use a brand sweetened with Splenda. While browsing Amazon, I came across this option, Joseph's Sugar-Free Maple syrup. I'm not sure malitol is any better than Splenda, but in small amounts, I still think that sugar-alcohols have a time and place. 

A few sugar alcohols have particular benefits worth mentioning:
Sugar alchols do not impact cavities and tooth decay, which gives them a leg up over other natural sweeteners and sugar.
  • Xylitol may increase absorption of B-vitamins and calcium, re-mineralize tooth enamel and fight ear infections
  • Erythritol is often lauded as the best of the sugar alcohols – zero calories, zero glycemic effect, and it may even have an antioxidant effect.
  • Erythritol is the easiest to digest, with up to 90% absorbed by the small intestine before it can enter the colon and cause digestive distress. It is heat stable so can be used for baking, and it’s a white powder that people can understand when they sub it for sugar.
I really enjoy NuNaturals Stevia and think I will continue to use that sparingly in baked goods. I've weaned myself off of honey, agave nectar, and now even dried fruits. I will slowly wean myself off of sugar-free syrup, but good Lord, it is just so good on waffles. 

I was thinking about my beloved waffles during dinner this evening. I really wanted to make myself some chicken and waffles, but knew I'd want to slather them in the syrup, and know that I need to cut it out of my life. So, I made the adult decision and ate my chicken on greens. 

In this salad beast:
Crunchy romaine, baby toms, slivered almonds, feta cheese, Newman's Own Reduced Honey Mustard, shredded carrots. 

Do you use any sugar-free products or use sugar substitutes?


  1. I like stevia on occasion but I don't really do any sweeteners, not much of a sweet tooth over here. Although I have been adding some maple syrup to dressings and marinades recently. I try to stick with the real thing lately if I'm going the sweet route.

    1. My sweet tooth (since cutting out drinking and alcohol) has started to take over my life. I'm always thinking about and craving sweets. It's a really recent feeling and I have no idea what is going on.

  2. Loving all of the recipes!!!! They look so yummy! Kipping toes to bar and knees to elbows are so hard for me! I can do them just haven't quite gotten the kip down yet! I love the again faster videos! They have been so helpful for me and I watch them all the time as a great reminder for form!

    1. Good to hear you like the recipes! And that I'm not alone on the kipping ;)

  3. Well, I have been following this awesome little lady, Julieanna Hever on FB who had something to do with the documentary Forks over Knives. She is a plant based dietician and I really like some of the info she provides daily on her FB page. Here is an article she recently posted about sugar and sugar substitutes from the website Well+GoodNYC Definitely something to think about. Since reading the article I have actually cut out all processed sugar and sugar substitutes from my diet the past couple weeks just to see how I feel. I do allow myself a drizzle of honey on my PB toast and a Tbsp of coconut creamer (made by SO delicious) in the morning with my coffee. Other than that, I just use fruit in moderation to allow my body to detox from processed sugars/sugar alcohols and appreciate what real sugar should taste like. It's been a brillant and eye opening experience and I feel amazing! Thanks for your awesome website...totally motivating and inspiring. :)

    1. Thanks for the link! I do love me some So Delicious coconut creamer. :)

  4. Why not allow yourself some real maple syrup? My neighbor runs a sugar shack and makes his own. We buy from him. Real maple syrup is expensive, but a tiny bit goes a real long way. My kids drizzle it on a pancake and its enough. For anyone use to store bought syrup, there is a taste adjustment. I grew up with Aunt Jemima and thought maple syrup was gross the first few times I had it.

    Extra hint, for anyone trying to get off refined sugar, you can replace sugar with the same amount of maple syrup in your coffee. It sweetens the coffee but there is no maple taste (as long as it is real).

  5. 3 Studies PROVE Why Coconut Oil Kills Belly Fat.

    This means that you actually get rid of fat by consuming Coconut Fats (also coconut milk, coconut cream and coconut oil).

    These 3 studies from large medicinal magazines are sure to turn the conventional nutrition world upside down!