Welcome October with this tasty pancake recipe redo. Mix things up and incorporate pumpkin to add a nourishing ingredient to this breakfast staple.
Sure, pumpkins can seem spooky in their Jack-o-lantern state, but don’t be fooled— they’re actually one of the most nutritious fruits out there. Loaded with antioxidants and disease-fighting vitamins, these gourds aren’t just for carving, making them a bonafide superfood. One cup of canned pumpkin has seven grams of fiber and three grams of protein— even more than the fresh stuff— and contains only 80 calories and one gram of fat. Plus, canned pumpkin is packed with vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer.
This recipe is compliments of The Heartland Spa (Illinois), a Destination Spa Group member.
- ½ cup all-purpose flour
- ½ cup whole wheat flour
- 1 tablespoon baking powder
- 1 teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ½ teaspoon ground allspice
- ¼ teaspoon ground cloves
- 1 cup canned pumpkin
- 1 cup fat-free (skim) milk
- 2 tablespoons cholesterol-free egg substitute
- 2 tablespoons canola oil
- 2 tablespoons honey
- ½ teaspoon vanilla
In small bowl, combine flours, baking powder and spices. In large bowl, combine pumpkin, milk, egg substitute, oil, honey and vanilla. Pour dry ingredients over pumpkin mixture; stir just until dry ingredients are moistened. Do not overmix. Cover pancake batter; refrigerate 30 minutes to thicken slightly. Lightly grease griddle or large skillet and heat until hot. For each pancake, spoon 2 tablespoons batter onto hot griddle. Cook until bubbles appear on tops of pancakes, then turn them over and continue cooking until golden. Serve immediately.
Yield: 6 servings
Per serving (4 pancakes)
Calories: 157 Fat: 5 g (27% from fat) Protein: 4 g Carbohydrate: 25 g
Cholesterol: 1mg Sodium: 211 mg