Back to School Waffles

Hearty, Whole Grain, Sugarless

Zucchini is plentiful now, all over farmer's markets and home gardens. And, it's easy to keep dried fruit and nuts on hand year around. Our culinary yoga, Theresa Mikuls, started with a waffle recipe from her favorite cookbook, Joy of Cooking, and made changes and edits to pack in more fiber and less sugar.

From an Ayurvedic point of view, the soaked dried fruit and dates are very good for balancing Pitta (the fiery dosha), which can flare up during the summer. However, if you are feeling really Pitta imbalanced, skip the cranberries. And remember, Vatta is the dry dosha, so if you are feeling Vatta imbalanced, skip the dried fruit. The zucchini is good for both doshas.


Preheat waffle iron.

Whisk together in a large bowl:
1 ½ cups whole wheat flour
¼ cup cornmeal or ground flaxseed (optional)
1 tbsp. baking powder
½ tsp. salt

Whisk together in a second bowl:
3 large eggs, well beaten
8 tbsps. of extra virgin olive oil
1 ½ cups milk (or almond or soy milk)

In a saucepan, add:
¼ cup water
¼ cup chopped dried apricots
¼ cup dried cranberries
Bring to boil and then turn off heat.  Allow water to soften fruit and finely dice.

Also prepare:
2/3 cup dates, chopped
1 small zucchini or yellow squash, grated
½ cup raw almonds, crushed

Add fruit, dates and zucchini/squash to dry ingredients and stir to coat with flour.  Make a well in the center of the dry ingredients and pour in the wet ingredients.  Gently whisk them together with a few swift strokes.  (The batter should have a pebbled look, similar to muffin batter).

Open waffle iron and sprinkle raw almonds onto the hot griddle.  Pour a ½ cup, or the amount recommended by your waffle iron’s manufacturer, into the hot iron.  Spread batter to within a ¼ inch of the edge of the grids using the back of a metal spatula or wooden spoon.  Close lid and bake until waffle is golden brown.  Serve immediately or freeze to save for another breakfast.  Kids can heat waffles up easily in the toaster for a healthy breakfast.

Adapted from The Joy of Cooking, Second Edition ©1997

Parent and Child Yoga Team

Judi Harvin
Raising children can be as challenging as training for the Olympics. I've got two daughters smack in the middle of the 'tween and teen years. They are gaining independence just at the time they are negotiating more complicated life issues. We spend less of our day together.  Creating connection can be tough and may continue to be as they get older. One thing that helps is to find activities you can do together where neither is the leader or teacher.

A yoga class can be just the ticket.

Running Focus Yoga, I've seen several parent child teams come in, and I wish there were more. We offer youth and teen classes, but sometimes the times don't work, and if the child is older, I'll suggest to the parents that they come in together. Parents often seem surprised that that is an option. Not only is it an option, but it can be a great one. Some points to consider:

If the child is old enough to be still for centering and savasana, they can participate in class. My own daughter was about 8 or 9 when she came to some classes with me, and she did just fine. That may be too young for some, but if your child is around that age or older and eager to try, you may be surprised at their ability, and need, for stillness.

Practicing together can be a great way for you to get your class in, and still spend time with your child. Raising children creates continuous time conflicts, and the parents time for exercise is usually the first thing sacrificed. I have a parent/child team in one of my evening classes, Rebecca and her daughter Zoe. Zoe is nine. "Since I work," says Rebecca.  "I don't want to take more time away from her. We need to spend more time together."  "I like it." says Zoe. "Warrior I and Warrior II are my favorites."

Practicing together creates connection.  When I was in college, I didn't have much to say to my mother. But, some friends in the dorm introduced me to the soap opera "Guiding Light" and I was surprised to discover that my mother, unbeknownst to me, had been watching that soap since I was little! For several years, if there was nothing else to say to one another, we could discuss whether Phillip should marry Beth, or that darn Roger Spaulding. While it did it's job, something healthier than a soap opera could have been even better. Like, "What did you think about that funky arm balance we did in class today?"

Another mother, Jennifer, has teenage girls that come regularly with her to class. Jennifer says, "Mentally, my girls and I enjoy our yoga time because we are able to set aside everyday tension, particularly any that might be between each other.  We depart class at peace with each other.  Even though we each have our own  goals in life, we are able to join for a common purpose at Yoga."

Yoga gives them a healthy way to deal with stress  Our children negotiate many stresses every day. When they are nervous about an exam, or date, wouldn't it be nice to suggest they try the calming breath they learned in class? You may even be surprised to learn that they are using these techniques without your prompting. Better than other stress-relieving alternatives, certainly.

Practicing yoga together introduces our children to a resource that can serve them throughout life. Even if they don't continue past a few classes, you've opened a door that they can pass through again later if they choose. Miguel and his wife Ana, brought their daughter Christine to my class years ago when she was in junior high. Recently, she's returned with them to class during her college breaks.

"Looking back, it was a great way to expose our daughter early on to an activity that could be a lifelong pursuit and that could provide quality of life by giving her good habits of mind and body," says Ana. "Now that she is in college, she goes regularly to yoga classes.  She says that yoga helps her to relieve stress and feel better about herself."

Yoga can be a great cross-training for young athletes, and a physical pursuit for non-athletes.  Jennifer says, "On a physical level, I love the encouragement on proper posture!  My daughter who dances loves the focus on stretching.   My daughter who does not like to exercise with too much exertion but has a musical passion enjoys the peaceful movement of the body."

If you are unsure about bringing your child, give me a call at the studio, 708-471-0487. I'll chat with you about your child. Whether it's teens or younger, I've often been surprised at the abilities of these students, and their need for rest and calm.