Whole Wheat Waffles

Total Time: 15 min.
Prep Time: 5 min.
Cooking Time: Approx 1 min per waffle
Yield: 11 waffles, 1 waffle per serving

Ingredients:
2 cups whole wheat flour
1 cup all-purpose flour
¼ cup granulated sugar
6 tsp. baking powder
¼ cup ground flax seed
½ tsp. sea salt
4 large eggs, lightly beaten
3 cups nonfat milk
2 Tbsp. safflower oil
Nonstick cooking spray

Preparation:
1. Combine flours, sugar, baking powder, flax seed, and salt in a medium bowl; mix well. Set aside.
2. Combine eggs, milk, and oil in a large bowl; mix well. Add flour mixture. Mix until blended.
3. Pour ¾ cup of batter at a time onto hot waffle iron, lightly coated with spray. Cook waffles until golden brown and crisp.
4. One serving equals one waffle; leftover waffles can be wrapped up and frozen.

Nutritional Information: (per serving)

Calories: 225
Fat: 7g
Saturated Fat: 1g
Cholesterol: 69mg
Sodium: 357mg
Carbs: 34g
Fiber: 4g
Sugars: 8g
Protein: 9g

Pasta Fagioli Soup

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 8 servings, about 1 cup each

Ingredients:
1½ cups dry whole grain small pasta (like macaroni or orzo) (4 oz.)
2 tsp. olive oil
3 cloves garlic, thinly sliced
4 cups low-sodium organic chicken broth
1 (15-oz.) can cannellini (white) beans, drained, rinsed
1 (14.5 oz.) can stewed tomatoes
2 Tbsp. tomato paste (no sugar added)
9 fresh rosemary sprigs, leaves removes and chopped, stems discarded
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Cook pasta according to package directions. Set aside.
2. Heat oil in large saucepan over medium-high heat.
3. Add garlic; cook, stirring frequently, for 1 to 2 minutes, or until soft.
4. Add broth. Bring to a boil. Reduce heat to medium.
5. Add beans, tomatoes, tomato paste, and rosemary. Season with salt and pepper if desired; gently boil, stirring occasionally, for 8 to 10 minutes.
6. Add pasta; cook for 3 minutes. Serve immediately.

Nutritional Information (per serving):

Calories: 126
Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 202 mg
Carbohydrate: 21 g
Fiber: 4 g
Sugar: 3 g
Protein: 7 g

Give these a try and let me know what you think. Everything in moderation, right?