Page 119 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

Preparing the vegetable
● steam the zucchini for 5–7 minutes,
● drain the zucchini,
● blend until you obtain a smooth purée.
Waffle batter preparation
● In a blender: add the skyr, tofu, eggs, vegetable and zucchini purée, oat flour, baking
powder, and a pinch of salt, pepper, and aromatic herbs.
● Blend until you obtain a smooth batter.

● Preheat your waffle maker, then pour a ladle of batter into each mold.
● Close the appliance and cook for about 3 to 5 minutes, depending on your waffle
maker, until the waffles are nicely golden.

Nutritional Analysis
with reference from table Nubel (table of Belgian food composition)
Total
Weight Protein Fat Carbohy- Sugars Iron Calcium Fiber
Ingredients used in Kcal (g) (g) drate (g) (mg) (mg) (g)
Recipe (g)
(g)
Baking powder 8 14 0.4 - 3.2 - - 90.4 -

Tofu 150 176 18 9.8 3 0.8 - - 2
Skyr nature 0% 200 124 9.8 1 8 8 - 220 0
eggs 120 160 15 10.6 1.2 0.4 1.98 - -
zucchini 100 17 1.6 0.6 2 1.9 0.8 22 1
Oat flour 70 260 9.8 4.8 41.2 0.4 - - 6.3
salt 1 - - - - - - 2.5 -

Fresh garlic 3 1 - - 0.3 0.3 - - 0.1
White pepper 0.5 - - - - - - -
Total 652.5 752 54.6 26.8 58.9 11.8 2.78 334.9 9.4

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