Smoked Salmon Waffle
A bagel with lox and cream cheese is a popular order in a New York City bagel shop, and it’s popular for a reason! Our high calorie spin on this delicious order includes extra nutrition and waffles, making it a great option for any meal. This Smoked Salmon Waffle recipe is high in calories and a great option for anyone looking to gain or maintain their weight, and increase their protein intake.
High Calorie Meals
There are many reasons why someone may need to gain or maintain their weight, and it is especially important for older adults. Maintaining a healthy weight and muscle mass as we age is important for our overall health. With appetite decreasing as we age, having high calorie meals and snacks throughout the day can help us meet our goals without having to eat a large amount of food.
High calorie meals, like this Smoked Salmon Waffle recipe, can also benefit those who have low appetites from medications or illness, or those with a high metabolism. It is important to maintain a healthy weight to avoid malnutrition or low energy. Eating enough calories throughout the day can also help decrease mindless eating and cravings. When we are satisfied and full, we are less likely to overeat snacks and sweets than if we had a proper balanced meal!
Smoked Salmon Waffle Ingredients
Our Smoked Salmon Waffle recipe has delicious and nutritious ingredients that can help you reach your calorie intake goals!
- Waffle mix of your choice
- 1 cup of spinach
- 1 cup of coconut flakes
- 1 TB flax/chia seeds
- 2-3 drops of coconut essence
- 2⁄3 cups of water
- 3 TB oil
- 2 eggs
- 4-6 oz of lox
- 3 TB mayo
- 1 tsp sriracha sauce
- Salt
- Black pepper
Smoked Salmon Waffle Benefits
Not only is this Smoked Salmon Waffle recipe high in calories, but there are many nutritional benefits as well! Lox, which is brined salmon, is high in healthy fats like omega-3’s! This is beneficial for our brain health, and including salmon or other fatty fish into your diet is great for overall health.
For more fish recipes, check out our Coconut Crusted Mahi Mahi!
Coconut flakes are also full of beneficial nutrients like fiber and potassium! Try using a whole grain waffle mix to add more fiber to your diet as well. Flax and chia seeds also contain healthy fats and fiber. Either option is a great choice, but if you choose flax seeds for this Smoked Salmon Waffle recipe make sure you use ground for more bioavailability!
Spinach is a powerhouse ingredient, and is easy to hide in other foods like smoothies and even waffles! It is high in iron, vitamin C, E, potassium, and magnesium. Spinach is also another ingredient high in fiber!
Fiber is an important part of our diet, and many Americans are not including enough fiber into their daily intake. While it can help us feel full and with hunger cues, it also helps our digestive system! Eating high fiber meals can also help with heart health and support our immune system through a healthy gut.
For most adults, daily iron intake should be about 25 grams per day for women and 38 grams for men. As you get older, the amount decreases slightly. However, since many American adults do not consume enough fiber daily, it is important to be aware of these amounts. Including this Smoked Salmon Waffle recipe into your weekly meal rotation can help you reach those fiber goals!
When to Eat Smoked Salmon Waffle
This recipe is easy and quick to make, which means it is a great option for any meal! Make a quick lunch to hit your protein and calorie goals, or have the Smoked Salmon Waffle for breakfast to keep you fueled for your day!
It is also a great option for a quick and nutritious weeknight dinner! If you want to prep this meal ahead for the week, store the waffles in a separate airtight container. Eggs can be made ahead of time if hard boiled and stored in the fridge. When you’re ready to eat, just assemble and enjoy!
How to Make Smoked Salmon Waffle
Mix all of your waffle ingredients together (waffle mix, 1 egg, water, oil.) Once mixed, pour into a blender or food processor. Add the spinach, coconut flakes, flax/chia seeds & coconut essence then blend until smooth.
Spray or grease your waffle maker (or frying pan for pancakes) & cook your waffle
and/or pancake on both sides until cooked thoroughly. Once cooked, place to the side on a plate. Place your lox on top of the cooked waffles and/or pancakes.
Take your remaining egg, fry it to your preference, and sprinkle on a dash of salt & black pepper. Once your egg is cooked, place it on top of the lox. As a side condiment, mix the mayo and sriracha sauce to make a spicy mayo. Enjoy!
To learn more about high calorie recipes and older adult nutrition, check out our sister website The Geriatric Dietitian!
Let’s Check Out the Recipe!
Smoked Salmon Waffle
Ingredients
- Waffle Mix
- 1 cup spinach
- 1 cup coconut flakes
- 1 tbsp flax or chia seeds
- 2-3 drops coconut essence
- 2/3 cup water
- 2 eggs separated
- 3 tbsp olive oil
- 4-6 ounces lox
- 3 tbsp mayo
- 1 tsp sriracha
- salt
- black pepper
Instructions
- Mix all of your waffle ingredients together (waffle mix, 1 egg, water, oil)
- Once mixed, pour into a blender or food processor
- Add your spinach, coconut flakes, flax/chia seeds & coconut essence
- Blend until smooth
- Spray or grease your waffle maker (or frying pan for pancakes) & cook your waffle and/or pancake on both sides until cooked thoroughly
- Once cooked, place to the side on a plate
- Place your lox on top of the cooked waffles and/or pancakes
- Take your remaining egg & fry it to your preference (sunny side up, well done, etc).
- Sprinkle a dash of salt & black pepper
- Once your egg is cooked, place on top of the lox
- As a side condiment, mix the mayo and sriracha sauce to make a spicy mayo
- Enjoy !