Health tip: Spice up your morning with Pumpkin Pancakes

August 1, 2012

TIPS

  • You can cook your own pie pumpkin to make the purée for this recipe or you can use canned pumpkin purée; just be sure not to use pumpkin pie filling, which is sweetened.
  • Pie pumpkins, used to make pumpkin purée, are smaller and sweeter than the large pumpkins used for decoration during the fall season.
  • The chemical reaction of baking soda and vinegar makes this pancake batter particularly fluffy. Work quickly.

Pumpkin Pancakes

Serving size: 2 pancakes
Preheat oven to 212°F (100°C)
Makes 18 three to four-inch (7.5 to 10 cm) pancakes

Ingredients:

  • 1 cup (250 mL) all-purpose flour
  • 1 cup (250 mL) whole wheat flour
  • 3 tbsp (45 mL) lightly packed brown sugar
  • 2 tsp (10 mL) baking powder
  • 1 tsp (5 mL) baking soda
  • 1 tsp (5 mL) ground allspice
  • 1 tsp (5 mL) ground cinnamon
  • 1/2 tsp (2 mL) ground ginger
  • 1/4 tsp (1 mL) salt
  • 1 egg
  • 1 1/2 cups (375 mL) 1% milk
  • 1 cup (250 mL) pumpkin purée
  • 2 tbsp (30 mL) canola oil
  • 1 tbsp (15 mL) white vinegar
  • Vegetable cooking spray


Preparation:

  1. In a large bowl, combine all-purpose flour, whole wheat flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt.
  2. In another large bowl, whisk together egg, milk, pumpkin purée, oil and vinegar. Add to flour mixture and stir to combine.
  3. Heat a griddle or large non-stick skillet over medium heat. Spray lightly with cooking spray. For each pancake, pour 1⁄4 cup (60 mL) batter onto griddle and cook for about two minutes or until bubbly around the edges. Flip and cook for two minutes or until golden brown. Transfer to a plate and keep warm in preheated oven. Repeat with the remaining batter, spraying griddle and adjusting heat between batches as needed.


Nutritional Information:

  • Calories: 179
  • Fat: 4.7 g
  • Carbohydrates: 30 g
  • Saturated fat: 0.8 g
  • Protein: 6 g
  • Fibre: 3 g (12% DV)
  • Sodium: 300 mg (13% DV)
  • Calcium: 103 mg (9% DV)
  • Iron: 1.9 mg (14% DV)


Very high in: Vitamin A

High in: Folate

Diabetes Food Choice Values Per Serving:
2 Carbohydrates
1 Fat

Recipe courtesy of © Simply Great Food. Dietitians of Canada.