Characteristics

This recipe provides an optimally healthy way to enjoy waffles by making your own waffles using high-quality, natural food ingredients or buying minimally-processed vegan waffles. Then, make this into an extra special treat by making your own fresh, vegan “ricotta-like” cheese from soaked nuts. It is a mouth-watering treat that can be enjoyed for breakfast or as a snack anytime of the day. It provides healthy carbohydrates, fats, and proteins. It is naturally low in sodium, cholesterol free, and rich in fiber. It is full of numerous micronutrients and the fresh berries provide abundant antioxidants.

TYPE: Breakfast, Snack
PREP TIME: < 15-30 mins (depending if making your own waffles)
SERVINGS: not set, make according to personal needs

  • Vegan
  • Wheat-free or Gluten-free (depending on waffle type)
  • Soy-free
  • Corn-free
  • Peanut-free
  • Refined sugar-free

Goodies Needed*

INGREDIENTS:

Vegan Waffles:

Sweet Vegan Cheese:

Toppings:

TOOLS:

Preparation Steps

  1. The night before, soak 1 to 2 cups of your nuts in a bowl of water, depending on how much cheese you wish to make. The next day, drain the water and rinse the nuts well several times before using them to make your cheese.
  2. Prepare your waffles, based on the waffles of your choice.
  3. Make your cheese by putting the soaked, rinsed nuts into a food processor, along with the rest of the cheese ingredients. Process on high speed just enough to see the mixture get crumbly and start to become smooth.
  4. Wash the berries, trim accordingly, and cut any that need to be cut into smaller pieces. (Don’t use frozen fruit as it will make your waffles soggy.)
  5. Spread a generous layer of the vegan nut cheese on top of each waffle, then top with some berries, and optional syrup drizzle.

Meal Nutritional Benefits

Organic Whole Spelt

  • provides healthy carbohydrates (58%), fiber, protein (17%), and is naturally low in fat
  • provides phytonutrients and antioxidants
  • provides vitamins, specifically most B vitamins, including folate
  • provides minerals, especially phosphorus, manganese, magnesium, zinc, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • helps reduce the risk of heart disease, cancer, and diabetes type 2
  • Health Tips: Avoid processed spelt-containing foods, even if whole. Choose organic, stone-ground whole spelt flours for highest safety and nutrient integrity.

Almonds / Almond Butter

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, E, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, selenium, and manganese
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
  • Tips: Choose organic and raw almonds and almond butter, as conventional almonds and roasted almonds have pesticide, toxin, and other health concerns.

OR

Macadamia Nuts

  • source of healthy fats, mostly unsaturated fats and some saturated fats
  • provide some protein, carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, specifically most vitamin B vitamins
  • provide minerals, including calcium, copper, magnesium, phosphorus, zinc, iron, potassium, and manganese
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support the cardiovascular system and nervous system

Coconut Milk (carton and canned)

  • canned coconut milk is a more wholesome and highly concentrated source of nutrients; carton coconut milk is more processed and watered-down
  • provides healthy fats, along with some carbohydrates and protein
  • provides vitamins, especially many B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and manganese
  • can support optimal health, weight, healing, and prevention
  • supports healthy digestion, bone health, and iron levels
  • Health Tips: Avoid highly processed coconut milk products. Choose organic, original, unsweetened coconut milk without any risky additives.

Strawberries

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, and iron
  • support optimal health, weight, healing, and prevention
  • support optimal digestion, cleansing, and detoxification
  • support healthy blood pressure, cholesterol, and blood sugar
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Blackberries

  • provide healthy carbohydrates and fiber
  • provide some protein and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, phosphorus, magnesium, calcium, manganese, and iron
  • support optimal health, weight, healing, and prevention
  • support optimal digestion, immune health, and brain health
  • support healthy blood pressure, cholesterol, and blood sugar
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Blueberries

  • provide healthy carbohydrates and fiber
  • provide some protein and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, phosphorus, magnesium, calcium, manganese, and iron
  • support optimal health, weight, healing, and prevention
  • support optimal digestion, immune health, and brain health
  • support healthy blood pressure, cholesterol, and blood sugar
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Maple Syrup

  • provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
  • provides antioxidants and phytonutrients
  • provides trace amounts of B vitamins
  • provides minerals, especially manganese, zinc, calcium, iron, potassium, copper, and magnesium
  • serves as a good, natural sweetener option, which provides some nutrition and health benefits

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory benefits
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • supports healing, prevention, and overall health
  • supports cardiovascular and nervous system health Tips: Use the vanilla bean directly or choose pure, natural, and organic vanilla extracts. Avoid synthetic vanilla and similar artificial vanilla products.

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