Recipe to beat high blood pressure: multi-grain waffles with apple-raspberry sauce

Nothing gets people to the breakfast table like the smell of waffles. The robust flavour of these waffles, made with whole-wheat and buckwheat flours and flaxseed, is complemented by a sweet, tangy fruit sauce

Preparation time: 10 minutes

Cooking time: 15 minutes

Makes 8 waffles

Waffles

• 50 g (1/4 c) flaxseeds
• 50 g (1/4 c) whole-wheat flour
• 50 g (1/4 c) buckwheat flour
• 50 g (1/4 c) all-purpose flour
• 10 ml (2 tsp) brown sugar
• 10 ml (2 c) baking powder
• Salt to taste
• 1 large egg, separated, plus 2 large egg whites
• 250 ml (1 c) buttermilk

Sauce

• 175 ml (3/4 c) apple cider
• 2 red or green apples, cut into 1-cm (1/2-inch) chunks
• 2 ml (1/2 c) vanilla
• 250 g (1 c) fresh raspberries

1. Bring apple cider to a boil in medium skillet over high heat and cook 1 minute. Add apples and simmer until firm-tender, about 4 minutes. Remove from heat and let cool to room temperature. Stir in vanilla and raspberries.
2.  Place flaxseeds in a spice grinder or mini food processor and grind to the consistency of coarse flour. Transfer to large bowl and add whole-wheat flour, buckwheat flour, all-purpose flour, brown sugar, baking powder and salt. Stir to mix well.
3. Combine egg yolk and buttermilk in small bowl. Beat 3 egg whites in large bowl until stiff peaks form. Make a well in centre of dry ingredients and stir in egg yolk mixture. Gently fold in egg whites.
4. Spray a nonstick waffle iron with two 10- to 11-centimetre (4- to 4 1/2-inch) squares with nonstick cooking spray. Preheat iron. Spoon batter into iron, 125 grams (1/2 cup) per waffle. Cook until golden brown and crisp, about 2 minutes. Repeat with remaining batter. Serve warm with apple-raspberry sauce.

• You can make the waffles partially or completely in advance. For the former, mix the dry ingredients and freeze in a ziplock bag. When it's waffle time, add the eggs and buttermilk as directed. Or prepare and cook the waffles, then cool them and wrap in foil. Refrigerate or freeze. At serving time, toast in a toaster or toaster oven. You can also make the sauce in advance.
• Use fresh blueberries in place of raspberries.

• Flaxseed oil is a rich source of omega-3 fatty acids, which help reduce the risk of heart disease and stroke. To make flaxseed's oil and fibre available to the body, the seeds need to be ground.

Key nutrients per serving (1 waffle): 150 calories, 30 calories from fat, 3 g fat, 1 g saturated fat, 0 g trans fat, 5 g protein, 26 g carb, 5 g fibre, 160 mg sodium.

Blood pressure nutrients: 7 mg vitamin C, 31 mg magnesium, 182 mg potassium, 114 mg calcium.