Feel free to tweak:

1/2 cup whole-wheat pastry flour.
1/4 cup crushed bran flakes.
1 scoop protein powder.
dash baking powder.
dash baking soda.
4 egg whites.
1/2 cup buttermilk.
2 tbsp non-fat "faux-butter"

Pretty self-explanatory, just add the ingredients in the order listed, mixing in between each addition. Pour into the waffle iron just enough to get to the outer edge. These waffles are manly. When they are ready to be eaten, they will perform an overhead press on the waffle iron.

The end result will look like a waffle, smell like a waffle, and almost...almost... taste like a waffle. You can omit the quasi-butter, but I found that it really helps with the texture and consistency. In fact, next time I plan on using more of it. I Can't Believe It's Not Butter makes a tub version that's only 5kcal a tablespoon.

Damn tomorrow for being no-carb day.

Damn tomorrow for being no-carb day.

Thanks for the recipe. But how do you manage the no carb day? Me being vegetarian can hardly imagine a day without carbs :d_frown:

Yeah, they definitely aren't my favorite days of the week, but it's not really deprivation because I know that the next day I get to gorge on carbs again. It's probably more psychological than anything, but it's been working great so far.

I was just thinking the other day about how a vegetarian could execute a similar scheme--admittedly, that would be tough. I do eat vegetables every day--probably even more on no-carb days. I think for all intents and purposes, veggies should be thought of less as carbs and more as just an all-purpose essential food group. They hardly ever amount to anything calorically anyway.

Other than that, there's always fat-free cheeses and cottage cheese, tofu, meatless vegetarian freezer food, and of course, protein powder. My no-carb days are pretty low intake, I'm not really trying to fill the void with protein, just have an overall restrictive day.

I think for all intents and purposes, veggies should be thought of less as carbs and more as just an all-purpose essential food group. They hardly ever amount to anything calorically anyway.


Now that gives me some respite :)

Do fruits fall in this category too?

I could then think about a fruits-veggies-whey-eggs-peanut butter day once a week (especially the days I dont work out).

I don't know about fruits--a large pear, banana, or apple is around 100 kcal. A cup of blueberries is pushing it up there, too. A whole tomato, by contrast, is like 25. So even though both fruits and veggies (in my opinion anyway) are some of the least-processed, vitamin-filled, mostly water, all-around nutritiously delicious foods you can get your hands on, I think fruits are substantial enough that you have to exercise some restraint.

So, I'd say that more than one, mayyyyyybe two servings of fruit, and you'd be in serious violation of a no-carb day.

Alright--I've been tweaking this thing since the original post and believe I've stumbled across a major breakthrough--fruit puree. So, apologies for bumping my own thread, but check these out:

Lean and Clean Banana Chocolate Waffles:

Dry:
1 cup crushed Hi-Lo (subterranean-GI fiber cereal).
1/3 cup whole wheat pastry flour.
1 scoop banana or chocolate protein powder.
1 tbsp unsweetened cocoa powder.
1 tsp baking powder.

Wet:
1 ripe banana
4 egg whites.
1/2 cup low-fat buttermilk.
2 tbsp fat-free butter subsititute.

Directions:
Mix the dry ingredients together in a large bowl with a wooden spoon. Add the wet ingredients, one by one, stirring after each addition until blended. Pour the batter into a waffle iron in batches, plate those bad boys, top with some sugar-free syrup and serve.

With a 110-calorie scoop of protein and the Hi-Lo, the whole batch comes to about 688Kcal, 8 grams of fat (2 saturated), 96 grams of carbs (20 fiber, 9 sugar), and 70 grams of protein, which is about a 40/50/10 split. Not too bad for what looks, smells, and tastes like a breakfast straight out of cheat hell.

Couldn't have done it without the Hi-Lo--that stuff is a godsend.

'Low Carb' pancakes (really!)

1/4C/30gm wheat gluten flour (24g protein, 2g carb)
1/2 c egg white
1/4c cottage cheese
1 tsp baking powder

splenda/cinnamon/whatever to taste. Blend all together. It's actually half decent. :)

Would these freeze well? I'd love to have a stack of those just waiting around to be browned over in the toaster oven for breakfast-on-the-run

Yup, even the cottage cheese ones. I froze some whole wheat pancakes I made last week and had them today. Put the toaster to warm and pop them in (you might have to warm them 2X) you treat them like an eggo waffle and it works fairly well.


Here's a great topping for pancakes and waffles:

Walnut butter
===========
toast 2 cups of walnuts in oven set to 400 for 10 mins
let them cool
run in blender or food processor on high until creamy (walnuts are extremely easy to "butter"...no added oil required)


1 TB walnut butter (just made)
2 TB SF Maple flavored syrup
handful of blueberries
warm in the microwave on high for about 10-15 secs

Pour on pancakes...hot damn it's amazing!


Walnut butter on it's own though isn't so great...it's no peanut butter or almond butter but is a great source of omegas.

Walnut butter on it's own though isn't so great...it's no peanut butter or almond butter but is a great source of omegas.


What made you pick walnuts then? Something specific about how they process, or the flavor in combination is the best, or what?