Fall For This Treat: Pumpkin Pancakes!

Pumpkin Pancakes:


In case you couldn’t tell, I’m on a pumpkin kick. That, and I had leftover pumpkin that I could not let go to waste! On a lazy Sunday morning, I decided to make these pancakes with a fall twist. These pumpkin pancakes contain whole wheat flour, rolled oats, 0% fat Greek yogurt and skim milk, so they’re slimmed down and packed with autumn-y goodness. Pumpkin contains beta-carotene, which your body can convert to vitamin A. Also, while pumpkin tastes hearty, each 1/2 C serving contains only 40 calories, 9 g carbohydrates and packs in 5 g of fiber! This autumn superfood is one of my favorite things about fall – now, if only it actually felt like fall outside and were chilly enough to start wearing my boots! Until then, I will just enjoy these pumpkin pancakes!

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Ingredients: (serves 6, makes about 12-15 pancakes depending on how small or large you make them)

1/2 C whole wheat flour

1/2 C all purpose flour

3/4 C skim milk

1/2 C rolled oats

1.5 tsp baking powder

1/2 C honey

2 Tbsp plain, 0% fat Greek yogurt

dry ingredients

dry ingredients

1/2 C pumpkin puree (canned, or make your own!)

1 large egg

1 egg white (large)

1 tsp cinnamon

dash nutmeg

dash allspice dash salt (about 1/4 tsp or less)

1 Tbsp butter or margarine, whichever you prefer (*note: this is used to cook the pancakes on the heated pan – you can also use a non-stick vegetable oil cooking spray, but I tend to have better results using the butter)

all ingredients whisked together

all ingredients whisked together

Recipe:

1. Combine dry ingredients in large bowl (whole wheat flour, all purpose flour, rolled oats, baking powder, spices)

2. Scramble 1 large egg and 1 large egg white in small, separate bowl. Set aside.

3. Comine all wet ingredients in a separate, medium sized bowl (pumpkin puree, Greek yogurt, milk, honey. Add eggs and stir until well-combined and relatively smooth.

4. Add about 1 tsp butter to pan or griddle and warm over low-medium heat. (note: you will likely need to keep adding more butter every few rounds or so – keep taking from the 1 Tbsp. Also, you may not need to use all of it.)

5. Add wet ingredients to dry ingredients (you will want to add them to the large bowl!) and whisk all ingredients together until well combined.

almost ready to flip! tip: look for air bubbles - that indicates the pancakes are probably done on the bottom

almost ready to flip! tip: look for air bubbles – that indicates the pancakes are probably done on the bottom

6. Spoon the batter on to the pan or griddle. (*note: approximately 2 large spoonfuls of batter could be used per pancake in order to make silver dollar-sized pancakes. Make sure that batter is spread in a flat circle.  Cook each side approximately 5-10 minutes, or until browned. Continue this until all of the batter is cooked. This recipe will make about 12-15 pancakes, depending on the size of the pancakes and is intended to serve 6 people. These pancakes can be saved in the fridge for 1-2 days or frozen in an air-tight bag or container, with wax paper separating each pancake for easy defrosting.

7. Serve warm and enjoy plain, or with maple syrup, fruit, roasted nuts or any other topping you’d like!

one side, done! just a few more minutes until they're ready to eat!

one side, done! just a few more minutes until they’re ready to eat!

The Goods: What’s Inside? (Nutritional analysis is based on 6 servings, 2 pancakes per serving, dry, for a batter that makes 12 pancakes)

Nutritional Analysis per Serving:

Calories 239, Fat 3 g, Saturated Fat 1 g, Cholesterol 32 mg, Sodium 173 mg, Carbohydrates 48 g, Fiber 3 g, Sugar 26 g, Protein 7 g, Calcium 152 mg

The Best Breakfast You Will Ever Eat

Enjoy waking up to this hearty breakfast! A perfect start to your day that is packed with fiber, protein and tons of vitamins and minerals! For extra antioxidants, enjoy with a steaming hot mug of green tea – Good morning!

Whole Wheat Blueberry Granola Pancakes with Fruit Topping

Ingredients (serves 4):

1 C whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1 large egg, beaten

1 C low-fat buttermilk

1 Tbsp honey

1/4 C granola (try making your own, if you’re up to it!)

1/4 C blueberries

2 1/2 C mixed berries, set aside (blackberries, strawberries, blueberries – or choose your favorite!)

1/4 C cane sugar

Nonstick vegetable oil cooking spray

Directions:

1. Whisk whole wheat flour, baking powder and baking soda in large mixing bowl

2. Combine wet ingredients (egg, buttermilk and honey) in separate bowl

3. Combine wet and dry ingredients in the large mixing bowl

4. Add granola and 1/4 C blueberries to batter

5. Place small pot on stove and warm over medium heat. Add 2 1/2 C mixed berries and the cane sugar. Allow to cook for 5 minutes, stirring occasionally. Reduce to low heat and allow to cook for 15 minutes, stirring occasionally.

6. While berry topping is cooking, spray large skillet with nonstick vegetable oil cooking spray and warm over medium heat. Place batter on skillet in 1/4 – 1/2 C portions (depends on how small or large you prefer your pancakes!) *Note: one serving is either two 1/4 C portions or one 1/2 C portion.

7. Cook batter until edges are browned (about 5 minutes)

8. Flip pancakes and cook on opposite side another 3-5 minutes, or until browned

9. Place pancakes on plate and top with 1/4 C fruit topping. Serve.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 312 calories, Fat 5 g, Saturated Fat 1 g, Cholesterol 49 mg, Carbohydrates 58 g, Fiber 8 g, Sugar 24 g, Protein 9 g, Calcium 169 mg, Sodium 419 mg,