The fall season really brings out my desire to eat all things pumpkin. This recipe is great for a weekend morning with a drizzle of pure maple syrup alongside a good protein such as scrambled eggs or bacon (I go for uncured, nitrate-free). It's pretty easy to put together and you should have leftovers that you can portion by twos into sandwich bags to keep in the fridge and eat during the week or they freeze very well (just put the sandwich bags into a gallon-size freezer bag). My regular pancake recipe is very similar, and I've found that you can substitute whole wheat flour for about half of the all-purpose flour and the pancakes still come out pretty fluffy. I use white whole wheat because it keeps my husband happy that the food doesn't "look" whole wheat (while still being nutritious) and I use unbleached flour to avoid the chemicals and extra processing that's involved when flours are bleached.
1 cup unbleached all-purpose flour
1 cup unbleached whole wheat flour (I used King Arthur White Whole Wheat*)
1/4 cup ground flaxseed
1/4 cup packed brown sugar
1 1/2 tsp. aluminum-free baking powder**
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/2 tsp. baking soda**
1/4 tsp. ground cloves
1/4 tsp. salt
1 1/2 cups buttermilk (or 1 1/2 cups milk mixed with 1 1/2 tsp. lemon juice; let stand 5 min.)
1 cup pumpkin puree
2 whole large eggs, lightly beaten
2 tbsp. canola oil, divided
Heat a large griddle or skillet over medium-high heat until hot. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 8 ingredients (ground flaxseed through salt) in a large bowl, and make a well in the center of the mixture. Combine buttermilk, pumpkin puree, eggs, and 1 tablespoon canola oil in another bowl; add to flour mixture, stirring until smooth. Spoon about 1/4 cup batter onto hot griddle (or skillet) lightly coated with some of the remaining oil. Turn pancakes when tops are covered with bubbles and edges appear cooked. Cook another 2 to 3 minutes or until done. Continue with remaining batter and oil.
Variation: This recipe is also great with unsweetened applesauce instead of pumpkin.
*Disclaimer: This is not an advertisement for company and product listed; rather, I have been using this brand in my private cooking for several years.
**This recipe was tested at high altitude (~6000 ft.). For lower altitudes, you may need to increase the baking powder to 2 tsp. and the baking soda to 3/4 tsp.
Servings: 16 (1 pancake per serving)
120 calories, 17 grams carbohydrate (2 grams fiber), 4 grams protein, 4 grams fat (trace saturated fat). This dish is a good source of iron.
Written by Michelle Baglio of Optimal Nutrition and Health (Google+). All recipes, unless otherwise noted, are created and tested in my home kitchen. Any resemblance to other recipes available in print or online is purely coincidental. The use of particular brands and/or products is sometimes noted because of their quality and the use of other products, while similar, may affect the outcome of the finished dish. Please do not reprint this recipe for distribution without my permission. To feature this recipe on your website, please link to this post as the original source.
Submit a Recipe!
CLICK HERE to submit your healthy recipe and it may get published on our blog (with credit to you, of course). You can also submit a recipe that you would like the ONH team to "makeover" so you can enjoy it without the guilt.