Gluten-Free Pumpkin Goji Waffles

Pumpkin Spice Waffles (Gluten-Free and Vegan)

If you’re in the mood for something cozy and delicious, these gluten-free and vegan Pumpkin Spice Waffles are the perfect treat! They’re light, fluffy, and packed with fall flavors that will make your kitchen smell amazing. Plus, they’re super easy to make. Whether you’re whipping them up for a special brunch or just a lazy weekend breakfast, these waffles are sure to be a hit.

Ingredients:

• 2 cups gluten-free all-purpose flour

• 1 ½ teaspoons cinnamon

• 2 teaspoons baking powder

• ¼ teaspoon salt

• ¾ cup pumpkin puree

• 1 cup plant milk of your choice (I use coconut milk dairy-free)

• 1 teaspoon vanilla extract

• ¼ cup maple syrup

• 1 ½ teaspoons olive oil

• Goji berries to liking

Instructions:

1. Mix the Dry Ingredients
   In a large mixing bowl, combine the gluten-free all-purpose flour, cinnamon, baking powder, and salt. Whisk them together until evenly mixed.

2. Prepare the Wet Ingredients
   In a separate bowl, whisk together the pumpkin puree, plant milk, vanilla extract, maple syrup, and olive oil until smooth.

3. Combine Wet and Dry Ingredients
   Pour the wet ingredients into the dry ingredients. Stir gently until just combined. Be careful not to overmix; a few lumps are okay. Stir in goji berries!

4. Heat the Waffle Maker
   Heat a waffle maker. Lightly grease the maker with a bit of olive oil or butter (you can substitute for vegan butter as well)

5. Cook the Waffles
   Pour some batter into the waffle maker and allow to cook. Cooking time varies per machine but usually takes 4-6 minutes. A little tip would be to keep an eye out for no more steam coming from the waffle maker!

6. Serve
   Serve your waffles warm with a drizzle of maple syrup, a sprinkle of seeds following seed cycling (flax, pumpkin, sesame seed, sunflower seeds), fruits, or yogurt of your choosing! I paired my waffles with fresh fruit (papaya, blackberries, strawberries) and drizzled them with honey, coconut flakes and seeds!

Tips for the Perfect Waffles:

• Don’t Overmix: Stir the batter until just combined. Overmixing can make your waffles tough instead of fluffy.

• Adjust Consistency: If the batter is too thick, add a little more plant milk. If it’s too thin, add a bit more flour.

• Keep Them Warm: If making a large batch, keep the cooked pancakes warm in a 200°F oven until ready to serve.

Nutritional Benefits of This Dish:

Papaya, strawberries, blackberries, Greek honey, coconut, flax seeds, pumpkin seeds

1. Pumpkin Puree

• Rich in Vitamins A and C: Pumpkin is an excellent source of beta-carotene, which converts to vitamin A in the body. This vitamin is essential for vision, immune function, and skin health. Vitamin C supports the immune system and promotes healthy skin.

• High in Fiber: The fiber in pumpkin aids digestion, supports heart health, and helps maintain a healthy weight by promoting a feeling of fullness.

• Antioxidants: Pumpkin is packed with antioxidants like beta-carotene, which can help reduce inflammation and protect against chronic diseases.

2. Gluten-Free All-Purpose Flour

• Suitable for Gluten Sensitivity: This flour is perfect for women with celiac disease or gluten sensitivity, allowing them to enjoy waffles without digestive discomfort.

• Fortified Nutrients: Many gluten-free flours are fortified with vitamins and minerals like iron and B vitamins, which are essential for energy production and red blood cell formation.

3. Cinnamon

• Blood Sugar Control: Cinnamon may help regulate blood sugar levels, which is particularly beneficial for women with insulin resistance or those at risk for diabetes or gestational diabetes.

• Anti-Inflammatory Properties: Cinnamon has anti-inflammatory effects, which can help reduce the risk of chronic conditions such as heart disease.

4. Plant Milk

• Calcium and Vitamin D: Many plant-based milks are fortified with calcium and vitamin D, both of which are vital for bone health, particularly for women at risk of osteoporosis.

• Low in Saturated Fat: Most plant milks are low in saturated fat, making them a heart-healthy alternative to dairy milk.

5. Maple Syrup

• Natural Sweetener: Unlike refined sugars, maple syrup contains small amounts of antioxidants and minerals like zinc and manganese, which support immune function and bone health.

• Lower Glycemic Index: Maple syrup has a lower glycemic index than regular sugar, leading to a slower rise in blood sugar levels.

6. Olive Oil

• Heart Health: Olive oil is rich in monounsaturated fats, which are beneficial for heart health. It helps lower bad cholesterol (LDL) levels and may reduce the risk of heart disease.

• Anti-Inflammatory: The antioxidants in olive oil, particularly oleocanthal, have anti-inflammatory properties that may help reduce the risk of chronic diseases.

7. Seed Cycling

• Hormone Health: Incorporating seeds that correspond to the phase in your cycle (Follicular or Luteal) are beneficial for supporting healthy hormones and eliminating pesky symptoms of hormone imbalances such as hormonal acne, PMS, inflammation, and bloating.

8. Goji Berries

• Rich in Antioxidants

• Boosts Skin Health and Immunity: High in vitamin C and antioxidants like zeaxanthin, goji berries help protect the skin from aging and support immune function.

• Supports Eye Health

• Protects Vision: Goji berries are one of the best sources of zeaxanthin, which helps safeguard your eyes from blue light and reduces the risk of age-related eye issues.

• Enhances Energy and Stamina

• Natural Energy Boost: These berries are known to combat fatigue and increase overall energy levels, making them a great addition to your diet.

• Aids in Weight Management

• Low-Calorie and Filling: Goji berries are nutrient-dense and low in calories, helping you stay full longer and manage weight effectively.

• Promotes Healthy Aging

• Fights Inflammation: The antioxidants in goji berries can reduce inflammation, lower the risk of chronic diseases, and support healthy aging.

These Pumpkin Spice Waffles provide a balanced mix of carbohydrates, healthy fats, and fiber, making them a nutritious option for breakfast... or a snack! They offer sustained energy, support heart health, and contribute to overall well-being. The combination of vitamins, minerals, and antioxidants can be particularly beneficial for women's health, supporting everything from bone density to skin health, immune function, and healthy hormones.

Enjoy!

Liana Pirovolikos, LC, MSACN