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The One Ingredient Waffle

Have you ever heard of such a thing, like The One Ingredient Waffle? It might sound too good to be true,   but I promise it’s not. This recipe is the real deal! And better yet, it’s approved for:

  • Gut health
  • Carnivores
  • Paleo diet
  • Keto diet
  • SIBO
  • Candida protocols
  • Whole 30 diet

Yep, it’s a true! This waffle is a treat that basically everyone can eat!  After all, when you’re healing your gut, your diet can easily feel restrictive. The best way to beat feelings of defeat and restriction is to get creative. Try experimenting, test new ingredients, opt for nutrient-dense foods, let go of the pity party, and make the one ingredient waffle! 

the One Ingredient Waffle

The Magic Ingredient 

So, what is this magic ingredient? Wouldn’t you like to know.. I’ll give you a few hints:

1. It’s used in most baking recipes.

Any guesses? No, none? Alright, clue #2:

2. It’s filled with healthy fats and protein.

Still stumped? Okay last clue:

3. It’s my favorite breakfast ingredient.

 

That’s right! The magic ingredient is EGGS! Did you guess right?

 

Health Benefits of Eggs

Eggs are easily one of my favorite foods. You can eat them for breakfast, lunch, or dinner. They’re a solid source of healthy protein and fat, too!

Despite common belief, egg yolks are actually one of the most nutrient-dense foods available. I’ve already discussed the misconceptions about dietary fats, here, but this is your reminder that fats are not the enemy. That is- naturally-sourced fats. I’m not talking about the man-made fats, like Crisco or canola oil. In fact, the fat in eggs, specifically in the yolk, provides plenty of essential vitamins and minerals, including:

  • Vitamin A
  • Folate
  • Riboflavin
  • Choline
  • Phosphorous
  • Selenium

However, quality always matters. Opt for pasture-raised, organic eggs as often as possible. Or, if available, get eggs from your local farmer! These high quality eggs will naturally contain more nutrients.

Eggs are also packed with protein. One large egg, including the white and yolk, has 7-8g of protein. In case you haven’t heard, you should minimally consume about .8g of protein per pound of body weight, daily. For example: If Sally weighs 100 pounds, she should consume at least 80g of protein daily.

How much protein do you consume daily?

 

How to Make The One Ingredient Waffle

It’s really quite simple. To start, you’ll need 4 pasture-raised, organic eggs. 

Scramble the eggs well. Add a sweetener, if you want. I like using this stevia. You can also add vanilla extract for flavoring, but I wanted to keep it simple. 

Then, pour the “batter” into the waffle waker and trick yourself into thinking you’re eating carbs. 

Finally, top your waffle with grass-fed or coconut yogurt, cinnamon, chocolate chips, ghee and salt, whatever you want – the world is yours!

the One Ingredient Waffle

The One Ingredient Waffle
 
Prep time
Cook time
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The One Ingredient Waffle is paleo, keto, SIBO, and gut-approved. With just one ingredient, you have a tasty, satisfying, healthy breakfast!
Recipe type: Breakfast
Serves: 1 serving
Ingredients
  • 4 pasture-raised, organic eggs
  • Optional: stevia, vanilla extract
  • Topping Ideas: grass-fed or dairy-free yogurt, cinnamon, berries, dark chocolate, ghee
Instructions
  1. Scramble the eggs.
  2. Add a sweetener if you'd like. I prefer to use stevia. You can also add vanilla extract for flavoring.
  3. Pour the "batter" into your waffle maker.
  4. Top with grass-fed or dairy-free yogurt, cinnamon, chocolate chips, ghee and salt, whatever you want- the world is yours!
  5. Enjoy!

 

Is Oat Milk Healthy or Stealthy?

Dairy free milk alternatives are quickly gaining traction in the health community. While nut milk has been around for years, other milk alternatives, like oat milk, are now becoming increasingly popular. While some options are “healthier” than others, how do we know which ones are healthy or stealthy? 

I hate to be the bearer of bad news, but more often than not, oat milk is a stealthy substitute. Despite common belief, this milk alternative is not the healthiest option available. But, why?

 

Why Oat Milk isn’t Necessarily Healthy

Sure, most oat milks are free of dairy, gluten, and sugar, but many are packed with ingredients that are anything-but-nutritious. And there is one highly inflammatory ingredient that stands out above the rest: canola oil. First and foremost, canola oil is a genetically modified product. It’s a man-made replacement for natural oils, like olive or coconut. This hydrogenated oil is known to increase overall inflammation, which only hinders health. The negative health effects of canola oil are endless, but the short list includes: increased risk of heart disease, liver toxicity, and chronic inflammation. 

Additionally, most oat milk products contain various filler ingredients, like preservatives, gums, additives, artificial sweeteners, and binders. For example, dipotassium phosphate is an inorganic emulsifier that has been shown to be a health hazard.  Gums and artificial sweeteners are known to be hard on the digestive system, causing GI distress, such as stomach pains, diarrhea, and bloating.

To take it a step further, I have yet to find an oat milk made from organic and sprouted ingredients, which is of the utmost importance. Sprouted grains, nuts, and seeds offer nutrients that are increasingly available to the body. When sprouting takes place, anti-nutrients, like phytic acid, are broken down and nutrients are easier to absorb and digest. Grains, nuts, and seeds that are not organic or sprouted can be difficult to digest and absorb any of the beneficial nutrients, like omega fatty acids, zinc, and magnesium. 

 

Healthy Milk Alternatives

Even though oat milk might not be the most nutritious option, there are many other alternatives: 

Raw Milk

If you can tolerate it, raw milk, this is the preferable option. Raw milk, as opposed to pasteurized milk, is unpasteurized. Meaning, it still contains beneficial bacteria and nutrients that processed milk does not. I highly recommend looking for local, raw milk in your area through the Real Milk website. 

Malk

The brand, Malk, is leaps and bounds ahead of any other dairy-free milk alternative. If you need proof, just check out the ingredient list. It’s short and sweet- at most, containing 6 ingredients. These ingredients include nutrient-dense ones, like sprouted nuts, filtered water, vanilla beans, and Himalayan salt. 

Homemade Nut Milk

When all else fails, making your own dairy-free milk is an excellent option. It may sound intimidating, but I’m here to reassure you that it’s easier than you think. The Wellness Mama provides an easy-to-follow recipe for homemade almond milk. Be sure to use organic almonds, filtered water, and sea salt for the most nutritious milk!

 

At the end of the day, it’s important to read the ingredient list on all food products and milk is no exception. Even seemingly “healthy,” dairy free milk may be deceiving. Remember: the shorter the ingredient list, the better. And it’s important to stick to milks that don’t contain filler ingredients, like the ones listed above.

What’s your favorite milk alternative? Have you tried making your own?