If you’ve been reading this blog for a while, you know that I started using a FitBit in January to start helping me to be more accountable for my health. And so far, it’s my little miracle machine, and I’ve lost 15 lbs so far this year!. I wear it everywhere and check it throughout the day, making sure I’m hitting my goals for steps, miles, calories burned, etc. I’ve also been *pretty* good about logging my calories, and the Food Journal shows you the ratio of Fat to Carbs to Protein in your summary:
So this breakdown lead me to wonder: What’s the ideal ratio for each of these categories? My research all seemed to point towards the 40/30/30 ratio: 40% Carbs, 30% fat, & 30% protein. But I’m a carb-fiend, so I’ve been finding it difficult to hit that mark each day. I almost ALWAYS end up high on the carb side.
Then I thought—if I can find recipes or meal ideas that focus on this 40/30/30 ratio, then it should be a lot easier to hit that target. I spent a few minutes searching for “40/30/30” on Pinterest (NOTE: this is NOT a helpful search—the search function pulls these numbers individually, so you get results like “40 recipes that cook in under 30 minutes!” and “Bake the 40 shrimp at 350F for 30 minutes”), then went over to Google. Where I learned that the “40/30/30” ratio is also referred to as The Zone Diet (just goes to show how out of the dieting loop I am). And fortunately, the Zone Diet people are nice enough to have a full database of recipes on their website—for free!
I pinned a few recipes that sounded tasty, including one for “Bed & Breakfast Waffles” that included Chicken Sausage in the ingredient list. I thought, “ooh, savory waffles! That sounds fun!” I talked up these savory waffles to the Hubs & he was on board. But then…I actually read the directions, and it just said to make the sausage & serve it on the side. BORING.
So…I took the base for the waffle batter, and then decided to add some bacon into the waffles (since we didn’t actually HAVE any sausage to try to integrate into it)…and then…I saw the block of smoked gouda.
INGREDIENTS: (makes two servings)1/4 cup low-fat cottage cheese
2 large eggs
1.5 tsp olive oil
1/2 tsp vanilla extract
1/3 cup rolled oats
1/3 cup flour
1/2 tsp baking powder
1/4 tsp agave syrup
2 slices bacon, cooked & crumbled
1/2 cup shredded gouda
Combine all of the wet ingredients and blend until smooth(ish). Then add in the dry ingredients, and finally the bacon & gouda & mix well.
Heat your waffle iron & spray both plates with olive oil. Then spoon about 1/2 cup of batter into the waffle iron and cook until crisp & golden (on my Cuisinart iron, I use the “4” or “5” setting).
Serve topped with fresh fruit & drizzle with real maple syrup. These things were SERIOUSLY good, guys. The salt & savory-ness from the bacon & cheese balanced perfectly with the syrup & slightly sweet cake. And the use of eggs & cottage cheese in the batter helps boost the protein level in this normally carb-rich dish.