Recipe: Pumpkin Pancakes

We’ve rounded into pumpkin season, heading home for the holidays and all that fine festive food.

Chances are, you’ve already got the pumpkin pie recipes down. Why not treat your family to pumpkin pancakes, too? With nonfat milk, whole-wheat flour and egg substitute among the ingredients, these are a sweet and healthy low-cal alternative.

Have the kids lend a hand in preparing — and put them on flapjack-flipping duty, too!

Ingredients

• 1 cup flour
• 1 cup whole-wheat flour
• 1 tablespoon baking powder
• 2 tablespoons sugar
• 1 teaspoon pumpkin pie spice
• 1/2 cup egg substitute
• 1 3/4 cup skim milk
• 3 tablespoons applesauce
• 1/2 cup canned pumpkin

Directions

1. Sift flours, baking powder, sugar and pumpkin pie spice into a large bowl.
2. Whisk egg substitute and milk in separate bowl. Stir in applesauce and canned pumpkin.
3. Pour wet mixture over dry ingredients. Stir, but do not beat. Batter may be lumpy.
4. Heat a frying pan or griddle coated with cooking spray to prevent sticking. Pour batter out in 4-inch circles on a hot pan. Once batter starts to bubble, flip to cook the other side.
5. Consider topping with sautéed apple slices or apple butter instead of syrup.

Ingredient health benefits

• Whole grains: There are quite a few reasons this food group is considered essential. Whole grains are packed with B vitamins, which help your body break down food and turn it into energy. They’re also a good source of vitamin E, which promotes the health of your skin, eyes and immune cells. And that’s not all these tiny shells can do! An eating plan rich in whole grains may lower your risk of certain cancers and help preserve your heart health by decreasing your cholesterol and preventing stroke. Not to mention, the fiber and natural compounds found in whole grains support your gut microbiome and promote healthy digestion.
• Milk: It’s common knowledge that milk is a delicious way to get some calcium in your body, but it’s not the only nutrient that builds strong bones! Vitamins D and K work with the minerals phosphorus and magnesium to support those bones so they can support you in turn. Milk is also a vegetarian-friendly complete protein, and it has some heart-healthy potassium and zinc to help lower your blood pressure and cholesterol levels.
• Pumpkin: The star of the show, this seasonal gourd is so full of benefits, it’s actually considered a superfood. Vitamin A, lutein and zeaxanthin are a powerful trio for protecting and maintaining your eyes and vision. And pumpkins also have fiber and potassium, which your heart and gut will thank you for, as well as anti-inflammatory antioxidants like carotenoids and vitamin C. Working together with vitamin E, vitamin A and iron, these nutrients can even fortify your immune system, fight free radicals and protect you from some cancers.

Nutrition information (per serving)

Makes 16 pancakes
Serving = 1 pancake

Calories: 102
Fat: 3 g
Saturated fat: 0.3 g
Protein: 4 g
Carbohydrates: 15 g
Dietary fiber: 1.4 g
Cholesterol: 0.6 mg
Sodium: 71 mg
Potassium: 123 mg