Beating high blood pressure with pecan waffles with maple, pear and blackberry sauce

Crisp, crunchy waffles are as popular around the world come Sunday morning as they are in Montreal or Vancouver. This version sounds fancy, but it's actually quite simple and delicious. Here's a step-by-step recipe for delicious waffles that also help with high-blood pressure.

Preparation time 20 minutes 

Cooking time 10 to 15 minutes

Makes 4 waffles

Waffles

• 150 g (2/3 c) flour
• 2 ml (1/2 tsp) ground cinnamon
• 5 ml (1 tsp) baking powder
• 15 ml (1 tbsp) sugar
• 1 large egg, separated
• 250 ml (1 c) fat-free milk
• 30 ml (2 tbsp) margarine, melted
• 12 g (1/2 oz) pecans, finely chopped

Sauce

• 1 large, ripe dessert pear
• 60 ml (4 tbsp) maple syrup
• 50 g (2 oz) pecan nut halves
• 125 g (1/2 c) blackberries

1. First make the maple and fruit sauce. Cut the pear lengthwise into quarters and cut out the core, then cut the pear into fine dice. Put into a small heavy pot and add the maple syrup. Warm gently, then remove the pot from the heat. Stir in the pecan nut halves and the blackberries. Set aside while making the waffles.

2. Heat and lightly grease the waffle iron according to the manufacturer's instructions.

3. Meanwhile, make the waffle batter. Sift the flour, cinnamon, baking powder and sugar into a medium mixing bowl. Make a well in the centre and add the egg yolk and milk to the well. Gently whisk the egg yolk and milk together, then gradually whisk in the flour to make a thick, smooth batter. Whisk in the melted margarine, then stir in the finely chopped pecans.

4. Whisk the egg white in a separate bowl until stiff. Pile it on top of the batter and, using a large metal spoon, fold it in gently.

5. Spoon a small ladleful 45 to 60 millilitres (3 to 4 tablespoons) of batter into the centre of the hot waffle iron, then close the lid tightly. After about 2 to 3 minutes, open the waffle iron. The waffle should be golden brown on both sides and should come away easily from the iron.

6. Lift the cooked waffle from the iron using a butter knife, and keep warm while cooking the rest of the waffles.

7. Just before all the waffles are ready, gently warm the fruit sauce, then pour into a sauceboat or serving bowl. Serve with the warm waffles.

Parmesan Waffles: Omit the cinnamon, sugar and pecans from the batter. Instead, sift the flour with a good pinch each of black pepper and cayenne pepper, and salt to taste. Add 30 millilitres (2 tablespoons) freshly grated Parmesan cheese before folding in the egg white. Omit the fruit sauce.

• To keep waffles warm, spread them in a single layer on a rack in an oven set to its lowest temperature.
• Use walnuts instead of pecans, and either maple syrup or clear honey in the sauce.

• The pectin in pears is a good source of soluble fibre, which helps to lower blood cholesterol levels.
• Authentic maple syrup contains healthy amounts of zinc.

Each serving (1 waffle) provides:

Key nutrients: 360 Calories, 140 Calories from Fat, 15 g Fat, 2 g Saturated Fat, 0 g Trans Fat, 8 g Protein, 51 g Carb, 4 g Fibre, 180 mg Sodium

Blood pressure nutrients: 6 mg Vitamin C, 43 mg Magnesium, 341 mg Potassium, 184 mg Calcium