Sweet Potato Pecan Waffles

So what's on the menu at the Farm?

Well since fall has finally arrived I couldn't wait to make a favorite of mine...Sweet Potato -Pecan Waffles can you think of a better way to start your weekend? These cook up moist and flavoriful, and they are packed with healthy goodness! Pair these with Sorghum Syrup for a real taste of the South.

Sweet Potato-Pecan Waffles

ingredients:

1 1/2 cups all purpose flour

1/4 C light brown sugar

1 TB baking powder

1/2 tsp cinnamon

1/2 salt

1/2 C mashed sweet potatoes-roast sweet potatoes until soft, peel and mash

1 1/2 Cups Milk

4 TB Butter melted (1/2 stick)

3 large eggs, seperated, at room temperature

1/3 c finely chopped pecans

directions:

Heat waffle iron according to manufacturer's directions. Lightly oil the grids.

Meanwhile, whisk the flour, sugar, baking powder, cinnamon and salt in a large bowl to combine, and make a well in the center. Whisk the milk, sweet potatoes, melted butter and egg yolks in a medium bowl until well combined and pour into the well. Whisk until just smooth; do not over mix.

Beat the whites in a medium bowl just until stiff peaks form. Stir one-fourth of the whites into the batter to lighten it, then fold in the rest. Fold in the pecans.

Spoon about 1/4 cup of the batter into the center of each quadrant of the waffle iron and close the iron. Cook until the waffle is golden brown, 3-4 minutes. Serve the waffles hot, with the syrup passed on the side.

Nutrition in a nut shell

Antioxidant-Rich Pecans
New research, published in the August 2006 issue of Nutrition Research, shows that adding just a handful of pecans to your diet each day may be help inhibit unwanted oxidation of blood lipids, thus helping prevent heart disease. The researchers suggest that this positive effect was in part due to the pecan’s significant content of vitamin E – an antioxidant. Pecans contain different forms of vitamin E, which protects blood lipids from oxidation.

In addition, landmark research published in the Journal of Agriculture and Food Chemistry (June 2004) found that pecans rank highest among all nuts and are among the top category of foods to contain the highest antioxidant capacity, meaning pecans may decrease the risk of cancer, heart disease, and neurological diseases such as Alzheimer’s.

.Numerous other studies have also shown that phytochemicals, like those found in pecans, act like antioxidants and may have a protective effect against certain diseases, such as various cancers and heart disease.

nutrition information from National Pecan Shellers Association

90% of the fats in pecans are unsaturated (about 60% monounsaturated/30% polyunsaturated)

A serving of pecans (30g) provides about 25 percent more oleic acid than a serving of olive oil (one tablespoon)

Cholesterol-free

Sodium-free

Fiber-rich

Valuable plant protein source

More than 19 vitamins & minerals

Excellent source of gamma tocopherol, an important type of vitamin E
Concentrated amounts of natural plant sterols, touted for their cholesterol-lowering ability

A variety of phytochemicals

Nuts are recommended by the American Heart Association and U.S. Dietary Guidelines as a desirable source of heart-healthy unsaturated fat

Bumper Crop

We are happy to report that this year we have a bumper crop of pecans.

Not just any pecans but premium grade A pecans, and as a bonus these pecans have never been sprayed or treated with any chemicals they are deliciously healthy just the way nature made them.

Come back soon and check out our pecan pie...with recipe of course

Call for per pound pricing - YES we ship!

Welcome to Waterberry Farm

Welcome to Waterberry Farm a hydrophonic farm, offering CLEAN, WHOLESOME food to our community and local chefs. Take a little tour of our farm and come back often to see what new and exciting things we have to offer.

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