From farmers markets to Jack-O-Lanterns, pumpkins pop up just about everywhere this time of year. Along with squash and watermelon, pumpkin is a member of the gourd family. Surprisingly, pumpkin is actually considered a fruit – and a healthy one too!
Makes 4 to 5 Servings
3/4 cup all-purpose flour
3/4 cup whole wheat flour
2 tablespoons ground flaxseed or wheat germ
1 tablespoon baking powder
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
2 large eggs, beaten
1 1/3 cups 1% low-fat milk
1/2 cup canned 100% pumpkin purée
1 tablespoon maple syrup
1 teaspoon vanilla extract
TIP: Shredded, reduced-fat Cheddar cheese, light sour cream or plain yogurt, fresh cilantro
- In a large bowl, whisk together the all-purpose flour, whole wheat flour, flaxseed, baking powder, cinnamon and salt.
- In a separate bowl, whisk together the eggs, milk, pumpkin, maple syrup and vanilla until well blended. Pour the liquid ingredients over the dry ingredients and stir until just combined.
- Lightly oil or coat a large nonstick skillet or griddle with nonstick cooking spray and heat over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch pancakes.
- Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden, about 3 minutes. Flip the pancakes, and cook until the other sides are golden, an additional 2 to 3 minutes. Adjust the heat as you go if the bottoms brown too quickly. Repeat with the remaining cooking spray and batter.
Nutrition Information per Serving (3 to 4 pancakes):
240 calories, 4.5g fat (1.5g saturated, 0.6g omega-3), 500mg sodium, 40g carbohydrate, 5g fiber, 11g protein, 70% vitamin A, 35% calcium, 15% iron