These whole-grain waffles are sweetened with fresh pear and studded with heart-healthy walnuts. With so much flavor, you will need only a drizzle of maple syrup for a sweet and filling breakfast that's packed with dietary fiber and contains less sugar than regular waffles.

Yield: 4 waffles

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

• 1 cup white whole-wheat flour
• ½ cup whole wheat flour
• 1 ½ tsp baking powder
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp fine-ground sea salt
• 1 pear, cored and shredded (about 1 cup)
• 2 tbsp chopped raw walnuts
• 1 cup milk (any variety)
• 1 large egg white
• ½ tsp vanilla extract

Optional toppings: chopped pear, chopped walnuts, pure maple syrup

Directions

1. In a large bowl, stir together the flours, baking powder, cinnamon, nutmeg, and salt. Add the pear and walnuts and toss to coat them with the dry ingredients.
2. In a small bowl, whisk together the milk, egg white, and vanilla. Pour the wet ingredients into the dry ingredients and stir just until combined. The batter will be thick.
3. Spray a waffle iron generously with nonstick cooking spray and preheat. Add ½ cup of the batter to the waffle iron and use a spoon or spatula to spread it across the surface. Close the waffle iron and cook for 3 to 4 minutes, until the waffle is browned and cooked through. Repeat with the remaining waffles. Serve warm with your favorite toppings.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.