Health Smart Belgian Waffles

1. Beat egg whites until stiff.

2. Combine all dry ingredients.

3. Beat in oil, egg yolks, and milk.

4. Lightly fold in egg whites.

5. Cook in a lightly greased waffle iron until gold brown.

6. Serve with syrup or fruit sauce, or my favorite with ice cream and fruit sauce.

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Nutrient	Quantity
Total fats	148.2644 g
Protein	78.5352 g
Carbohydrates	323.7802 g
Energy	2885.714 kCal
Fatty acids, total saturated 18:3 undifferentiated	2.3415 g
Water	799.2412 g
Aspartic acid	6.1584 g
Calcium, Ca	1864.408 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.027 g
Lutein + zeaxanthin	1150.5 g
Fiber, total dietary	25.4036 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.033 g
Fatty acids, total saturated 22:0	0.006 g
Carotene, beta	258.065 g
Niacin	16.4709 mg
Vitamin A, RAE	1437.72 g
Fatty acids, total trans-polyenoic	0.018 g
Arginine	3.8807 g
Riboflavin	2.4959 mg
Fatty acids, total trans-polyenoic 22:4	0.0195 g
Tocopherol, beta	0.429 mg
Fatty acids, total polyunsaturated 15:0	0.012 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.054 g
Fatty acids, total saturated 20:1	0.0585 g
Glutamic acid	17.2763 g
Sodium, Na	2095.05 mg
Fatty acids, total saturated 16:1 undifferentiated	2.5931 g
Total lipid (fat)	148.2644 g
Manganese, Mn	9.2932 mg
Fructose	0.1566 g
Proline	7.2464 g
Fatty acids, total saturated 16:0	37.5181 g
Fatty acids, total polyunsaturated 16:1 t	0.0045 g
Fatty acids, total saturated 8:0	1.6948 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.2965 g
Sucrose	6.3216 g
Choline, total	633.6955 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.018 g
Fatty acids, total polyunsaturated 18:1 t	0.0345 g
Sugars, total	48.9794 g
Serine	4.4685 g
Fatty acids, total saturated 10:0	3.1154 g
Fatty acids, total saturated 18:0	16.3228 g
Fatty acids, total saturated 20:4 undifferentiated	0.282 g
Vitamin B-6	2.1899 mg
Selenium, Se	208.3316 g
Ash	20.479 g
Vitamin D	137.64 IU
Menaquinone-4	7.32 g
Fatty acids, total saturated 18:1 undifferentiated	37.8922 g
Pantothenic acid	7.4274 mg
Phenylalanine	3.9561 g
Copper, Cu	1.2396 mg
Betaine	135.888 mg
Thiamin	1.7117 mg
Retinol	1414 g
Methionine	1.8227 g
Iron, Fe	19.561 mg
Carbohydrate, by difference	323.7802 g
Phosphorus, P	2118.873 mg
Folate, total	395.12 g
Dihydrophylloquinone	0.15 g
Tocopherol, gamma	4.188 mg
Fatty acids, total saturated 4:0	3.8616 g
Alanine	3.3007 g
Cholesterol	893.6 mg
Valine	4.3794 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0345 g
Fatty acids, total saturated 18:2 undifferentiated	7.976 g
Glycine	2.5541 g
Glucose (dextrose)	0.636 g
Fatty acids, total saturated 14:0	12.4912 g
Zinc, Zn	12.6112 mg
Isoleucine	3.4 g
Tocopherol, delta	0.09 mg
Fatty acids, total saturated 12:0	3.4264 g
Fatty acids, total polyunsaturated	11.2064 g
Fatty acids, total saturated 14:1	0.0105 g
Tocotrienol, gamma	0.069 mg
Fatty acids, total polyunsaturated 17:1	0.018 g
Leucine	6.2328 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.018 g
Tocotrienol, alpha	0.63 mg
Vitamin A, IU	5490.685 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0105 g
Folate, DFE	192.68 g
Tryptophan	0.9744 g
Vitamin C, total ascorbic acid	3.22 mg
Fatty acids, total polyunsaturated 16:1 c	0.297 g
Fatty acids, total polyunsaturated 18:1 c	5.082 g
Fatty acids, total saturated 20:0	0.0045 g
Fatty acids, total saturated 6:0	2.5068 g
Starch	103.986 g
Lactose	36.966 g
Tyrosine	2.9179 g
Vitamin B-12	4.6392 g
Vitamin K (phylloquinone)	14.881 g
Fatty acids, total saturated	83.4415 g
Histidine	2.0451 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.018 g
Fatty acids, total monounsaturated	42.5355 g
Threonine	2.8206 g
Folate, food	192.68 g
Fatty acids, total polyunsaturated 17:0	0.033 g
Vitamin D (D2 + D3)	3.732 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0015 g
Cryptoxanthin, beta	13.5 g
Vitamin D3 (cholecalciferol)	3.732 g
Vitamin E (alpha-tocopherol)	6.4092 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.087 g
Fatty acids, total trans	0.057 g
Fatty acids, total trans-monoenoic	0.039 g
Magnesium, Mg	429.566 mg
Lysine	4.2964 g
Potassium, K	2062.825 mg
Cystine	1.2143 g
Fluoride, F	1.65 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	3 cups	446.52	34.9896	23.9364
Salt	0.5 teaspoon	0	0	0
Baking powder	3 teaspoons	7.314	3.8226	0
Oil	0.5 cup	897.9	0	101.967
Brown sugar	2 teaspoons	22.8	5.8854	0
Oatmeal	0.5 cup	106.4	21.8512	1.3524
Egg	3	214.5	1.08	14.265
White Flour	1 cup	578.28	126.6054	2.2436
Wheat Flour	1.5 cups	612	129.546	4.5