Endo-Friendly Sweet Potato Waffles (Gluten Free)
I know how important it is for women with endometriosis to find endo-friendly recipes that they love and can regularly turn to because they know they’re not only delicious but also nutrient-dense. When we’re hyper-focused on eating nutritiously, it can sometimes feel challenging to find recipes that are also delicious, flavorful, and fun! As an endometriosis dietitian, I am here to help you.
When we’re looking for the best foods and recipes to help manage our symptoms with endometriosis, I always reinforce the importance of incorporating more anti-inflammatory foods into the diet, such as colourful fruits and vegetables, fatty fish, nuts, seeds, legumes, whole grains, high-quality protein, and healthy fats. I also am always emphasizing to this community and to my clients the importance of eating regular, structured meals as skipping meals or going long periods of time without eating may actually worsen inflammation, which is exactly what we’re trying to avoid with endometriosis.
These waffles are excellent because they contain many of my favorite endo-supporting ingredients and they pair beautifully with yogurt, apple sauce, berries, all types of nuts and seeds, and...they make for amazing leftovers! Simply throw them in the fridge and pop them into a toaster or the oven to warm up the next day.
“THIS DELICIOUS RECIPE CONTAINS MANY OF MY FAVORITE ENDO-SUPPORTING INGREDIENTS AND THEY PAIR BEAUTIFULLY WITH YOGURT, APPLE SAUCE, BERRIES, AND ALL TYPES OF NUTS AND SEEDS.”
Anti-Inflammatory Sweet Potato Waffles
I first found this waffle recipe in Better Homes & Garden magazine and after making them once, have made them dozens more times (and have adapted them along the way to make them even more delicious and Endo-friendly!). What I love about them is that they combine many of my favorite endometriosis-supporting ingredients, and they can be made gluten free. While I don’t encourage every endowarrior to eliminate gluten, it does happen to be an ingredient that triggers an inflammatory response for many.
SOME OF MY FAVORITE ENDO-FRIENDLY INGREDIENTS IN THESE WAFFLES INCLUDE:
Sweet Potato: I just love that the base of these waffles are gluten-free flour and sweet potato, and as we know, sweet potatoes (cooked and cooled) are an excellent form of resistant starch — which is great for the gut and for balancing blood sugar. They’re also a slow-burning carbohydrate source, so it’s ideal for endobabes that struggle with energy, or those who have larger gaps of time between meals that need to sustain energy levels over time (hello anyone with busy work or school schedules!).
Full-Fat Greek Yogurt: I know not everyone can tolerate dairy, however, I personally love utilizing yogurt in my recipes as a source of both healthy fat and quality protein, both of which are essential in healing. Through my experience as a dietitian, I can’t even tell you how many people only prioritize getting protein at dinner, but not at lunch and breakfast. Since waffles tend to fall into the breakfast category, this recipe packs in the protein with yogurt.
Notes: While heat treating does not change the lactose sugar in dairy, those who are sensitive to lactose tend to tolerate dairy a little better in baked goods. You can also substitute regular yogurt for a plant-based yogurt like coconut or almond yogurt.
Eggs: Eggs are a powerhouse food that contains every single nutrient but one, a number of important inflammation-fighting vitamins, and are also an amazing source of omega-3s, which are incredible for inflammation and fertility.
Soy Milk: While this recipe calls for regular milk, I like to substitute with soy milk. You can, however, make this recipe with any plant or cow-based milk. I personally like soy milk as it has a very similar nutrient profile to cow’s milk, without the saturated fats. It’s also a phytoestrogen which can be helpful for those struggling with estrogen dominance.
Recipe & Instructions:
WHAT YOU’LL NEED:
A large (8-10oz) sweet potato, peeled and chopped (you’ll need 3/4 cup mashed, cooked sweet potato)
2 cups of regular or gluten-free flour (I personally use this Robin Hood all-purpose GF flour blend)
1 tbsp baking powder
½ tsp salt
3 eggs, lightly beaten
2 cups of full-fat plain greek yogurt (reserve ½ cup of plain full-fat greek yogurt for the topping)
½ cup milk (or substitute with a dairy-free milk of your choice — I use soy milk)
½ cup vegetable oil like coconut, avocado, or olive oil
2 tbsp pure maple syrup (plus more for topping!)
1 tsp pure vanilla extract
Ground cinnamon (optional)
Chopped pecans (optional for garnish)
INSTRUCTIONS:
Peel the sweet potato and discard the skin. Chop the sweet potato and then boil until tender. Mash and set aside to cool.
In a large bowl, stir together the flour, baking powder, and salt. Make a well in the centre of the flour mixture.
In a medium bowl, whisk together eggs, 1 ½ cups of yogurt, 3/4 cup of cooled mashed potato, 1/2 cup of milk, 3 tbsp of maple syrup, and the vanilla. Add this egg mixture to the flour mixture. Stir until just moistened (the batter will be thick!).
Add batter to a preheated, lightly greased waffle baker according to the manufacturer’s directions. When done, use a fork to lift the waffle off the grid. Repeat with remaining batter. Top the waffles with the remaining ½ cup of yogurt and maple syrup, and sprinkle with cinnamon, pecans, or any other fruit of your choice!
To make this recipe vegan: Substitute the eggs with 6 tbsp of water and 3 tbsp of flaxseed (AKA a flax egg). Stir together this mixture and let the mixture and let stand for 10 minutes. Swap the greek yogurt out for a plant-based yogurt, and replace the cow’s milk with a plant-based milk of your choice (I like soy!).
I hope you enjoy this recipe and if you make these waffles, make sure to post a photo and tag me on Instagram at @endo.fertility.dietitian!
In the meantime, if you’re looking for additional customized nutrition, lifestyle, or supplement support to help better manage your symptoms of endometriosis, feel free to reach out at cindy@endometriosisdietitian.ca or join my client waitlist here!
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