We had a “Healthy Knight Day”. My children’s school mascot are the Knights.  Last year, The Healthy Knight Committee was formed.  In one year, we have made positive impacts in various ways. 

One of the programs/events we developed is the Knights Kitchen program for kindergarten classes.  Throughout the year, once a month, the Knights Kitchen teaches a short nutrition lesson along with a food demo, taste testing, or food craft…in their classroom.  These little 5&6 year old kids are loving it!  I love that I get to be a part of this great program!

This week’s lesson was: Whole Grains R Sweet!

We cooked up Pumpkin Waffles using Whole Wheat flour. (I have shared this recipe several times. In case you missed it, here it is: Pumpkin Waffles)  However, we have some students that are either gluten-free, have an egg allergy, or other; so we served this Allergy Friendly Pumpkin Waffle also.

Side by side, these waffles look very similar.  And, to my surprise, they tasted pretty similar too! 

Friendly Pumpkin Waffles

(free of gluten, dairy, egg, peanut, and soy)


2 TB ground flax seeds

¼ cup + 2 TB of warm water

2 cups gluten free flour mix

1 tsp xanthan gum

1 tsp baking soda

2 tsp baking powder

½ tsp salt

1 tsp cinnamon

½ tsp nutmeg

1 cup (1/2 can) pumpkin puree (not pie mix)

4 TB coconut oil

4 TB agave nectar

2 tsp vanilla extract (gluten free)

1 ½ cups of coconut milk


Mix ground flax seeds and warm water in
bowl.  Let stand for at least 10 minutes.
Mix dry ingredients in bowl – gluten free
flour mix, xanthan gum, baking soda, baking powder, salt, cinnamon and nutmeg.

Add in wet ingredients – pumpkin puree,
coconut oil, agave nectar, vanilla extract, flax mixture, and coconut milk. Add
more milk, only if needed, until batter is slightly thicker than pancake

Lightly oil and heat waffle iron.   Makes 8-10 waffles.


Can replace flax and warm water mixture with
2 eggs or other egg replacer.

Can substitute coconut oil with other oil and
coconut milk with other milk.

Recipe modified from: glutenfreegoddess.blogspot.com