Nutritional values
Kcals 410 (1720 Kj)
Fat 21g
Saturated fat 12g
Sodium 237mg
Fibre 6g

Preparation time: 5 minutes

Cooking time: 5 minutes each waffle

Serves: 4

You will need:
150g (5oz) strawberries, quartered
150g (5oz) raspberries
150g (5oz) blueberries
2 tbs elderflower cordial
4 tbs low-fat Greek yogurt, to serve


Waffles
75g (3oz) unsalted butter
125ml (4floz) semi-skimmed milk
2 eggs
125g (4oz) self-raising wholemeal flour
3 tbs icing sugar, sifted
Grated rind _ lemon

1. To make the waffles, first melt the butter, then allow it to cool a little.

2. Pour the milk into a bowl, Separate the eggs and add the yolks to the milk and whisk lightly. Add 1 tbs of the melted butter to the milk and work in lightly with a fork.

3. Heat a waffle iron on the stove or preheat an electric one while you sift the flour into a bowl. Make a well in the centre of the flour and gradually beat in the milk and the remaining butter. Whisk the egg white until stiff enough to hold firm peaks, then fold into the batter with 2 tbs of the icing sugar and the lemon rind.

4. Grease the waffle iron and pour in about one-eighth of the batter. Close the lid and cook for 4-5 minutes, turning the iron once or twice if using a stove-top model. When the waffle is golden brown and cooked, cover and keep warm while you cook the remaining waffles.

5. Place all the berries and the elderflower cordial in a small saucepan and heat gently until the berries are just starting to release their juice.

6. Put 2 waffles on each plate and serve with the berries and a spoonful of Greek yogurt.

Recipe taken from High Blood Pressure: Food Facts and Recipes by Angie Jefferson and Fiona Hunter, published by Hamlyn and available to buy from www.amazon.co.uk for £12.99.