Delicious Waffles

waffleby Judy Palken, MNS, RD, LDN

You might not have thought of waffles as being good for your gastrointestinal system – but try this for a wonderful breakfast!

These delicious waffles are actually good for your microbiome! Oats are an excellent prebiotic food, meaning they feed the good bacteria in our GI tract. Oats also help with regularity, and can be soothing to the gut, thanks to their soluble fiber.

Here we use oat flour instead of regular flour. Oat flour is available in some stores, but you can easily make it. Simply put old fashioned, uncooked oats into your blender or food processor, and pulsing a couple of times. VoilĂ  – oat flour! Almond flour also works well in this recipe.

Cultured buttermilk and Kefir are fermented milk products that contain live, beneficial microbes. Both beverages are excellent sources of probiotics when uncooked, and protein, calcium, and great vitamins whether cooked or not!

To make this recipe even more gut-friendly, we omitted baking powder and also use heart-healthy canola oil instead of butter.
Overnight Oatmeal Waffles

1 cup uncooked old fashioned oats
1 cup buttermilk or kefir
1 egg, lightly beaten
2 Tbsp canola oil
1 Tbsp raw honey
1/4 cup oat flour *see note below
1 tsp baking soda
pinch of salt

Stir oats and buttermilk or kefir together, cover, and refrigerate overnight.
In the morning add the egg, canola oil, and honey; stir well.

In a separate bowl, mix the oat flour, baking soda, and salt. Stir this into the buttermilk mixture just until blended.

Preheat waffle iron, and cook – waffles are done in about five minutes or when the flow of steam from waffle iron has slowed.

Yield – about two regular waffles of four squares each.


Asthma and the Microbiome

asthma imagesAs has been suspected for a long time, the Microbiome is proving to have an effect on asthma. Several recent papers have studied children with and without four specific types of bacteria, and found that infants with low levels of Faecalibacterium, Lachnospira, Veilonella, and Rothia at the age of three months were at a higher risk of developing asthma by age three than those infants with higher levels of those bacteria. The differences in the bacteria at one year were not noticeable. These findings suggest that children need to have these specific bacteria within the first 100 days of life. It is suggested that diet and microbes are very important in the first year of life, and that there are certain developmental windows where the body trains the immune system.

Many people believe that the rise in anti-bacterial products lessen the number of microbes in the body. Caesarean sections and using formula rather than breast feeding are also believed to limit the bacteria given to a newborn. Antibiotics taken during pregnancy, and even eaten through beef and chicken can affect this as well.

These studies are not at a point where researchers are ready to give infants a cocktail containing the missing four bacteria, but having identified the specific microbes contributing to Asthma will give researchers more clues in fighting this disease.

1: Arrieta MC, Stiemsma LT, Dimitriu PA, Thorson L, Russell S, Yurist-Doutsch S, Kuzeljevic B, Gold MJ, Britton HM, Lefebvre DL, Subbarao P, Mandhane P, Becker A,McNagny KM, Sears MR, Kollmann T; CHILD Study Investigators, Mohn WW, Turvey SE, Brett Finlay B. Early infancy microbial and metabolic alterations affect risk of childhood asthma. Sci Transl Med. 2015 Sep 30;7(307):307ra152. doi:10.1126/scitranslmed.aab2271. PubMed PMID: 26424567.

2: Dominguez-Bello MG, Blaser MJ. Asthma: Undoing millions of years of coevolution in early life? Sci Transl Med. 2015 Sep 30;7(307):307fs39. doi:10.1126/scitranslmed.aad2741. PubMed PMID: 26424565.

3: Holt PG. The mechanism or mechanisms driving atopic asthma initiation: The infant respiratory microbiome moves to center stage. J Allergy Clin Immunol. 2015Jul;136(1):15-22. doi: 10.1016/j.jaci.2015.05.011. Review. PubMed PMID: 26145983.