2 cups water
1/4 t. salt
1 T. oil
1/2 fresh apple, cored and sliced (or 2 T. canned or fresh fruit)
1/2 cup cooked brown rice
2 cups oats
Place the first four ingredients in a blender, and blend until the apple is finely chopped. Blend on medium-low, and add rice and oats. Blend until thickened. Spray waffle iron with a nonstick cooking spray. Pour into a prepared waffle iron and bake. Yield: 8 four-inch square waffles, or 3 eight-inch round waffles.
Serving size: One 4-inch waffle; Calories: 185, protein: 6 grams; carbohydrate: 29 grams; fat: 4 grams; fiber: 4 grams; sodium: 76 milligrams; cholesterol: 0 milligrams.