Prepare the night before, and the kids will love this sweet waffle—don’t forget the protein source to go with it, either that glass of milk, eggs, or container of low-fat cottage cheese. Remember to substitute different fruits if desired.

INGREDIENTS | SERVES 4

• 1 cup whole wheat flour
• 3/4 cup refined flour
• 1/2 teaspoon salt
• 1 teaspoon apple pie spice
• 3/4 cups warm water
• 1 teaspoon honey
• 2 teaspoons active dry yeast
• 2 medium apples, peeled and grated
• 3 tablespoons unsweetened applesauce
• 1 cup low-fat milk
• 2 egg whites
• Nonstick cooking spray

1. In a large mixing bowl, stir together the flours, salt, and apple pie spice. Place aside.

2. In a separate medium mixing bowl, stir together the water and honey. Sprinkle the yeast over the surface of the water/honey mixture. Let this stand for about 5 minutes, in order to dissolve.

3. When the yeast has dissolved, stir in the apples, applesauce, milk, and egg whites until well blended.

4. Stir this mixture into the dry ingredients. Cover and let sit for 15 to 20 minutes.

5. Heat a waffle iron, and coat with nonstick cooking spray.

6. Spoon the waffle batter into the waffle iron (about 3 to 4 heaping tablespoons). Close the iron.

7. Cook waffle for about 6 to 7 minutes, or until the steam stops coming out and the waffle can be easily removed.

8. Continue with remaining batter to create delicious waffles.