Pure Pumpkin!
We have something to confess (other than the fact that we are deeply depressed over the Patriots’ Superbowl loss):
We’re obsessed with canned pumpkin (yes, we know, we need to “get a life”)! Last Friday, at the ridiculously early hour of 7:00 AM, Liz decided to create a new recipe and test it out on her boys. As you can only imagine, weekday mornings are insane when kids have to be dragged out of bed, fed breakfast, and reminded to brush their teeth. But that didn’t stop Liz from working on a new recipe for pumpkin pancakes. Her motivation for the new recipe was twofold: she had some leftover canned pumpkin in the freezer that she was itching to use up, and her friend, Barbara (also a mother of two boys), was looking for a way to make her basic pancake batter more nutritious. Anyway, here’s what Liz came up with (more on Janice’s obsession in a moment):
Pumpkin Pancakes
Makes 4 to 5 Servings (about 14 pancakes total)
1 cup all-purpose flour
1/2 cup whole wheat flour
2 tablespoons ground flaxseed
2 tablespoons granulated sugar
2 to 3 tablespoons mini chocolate chips
1 tablespoon baking powder
1/8 teaspoon salt
2 large omega-3 eggs, beaten
1 1/3 cups 1%lowfat milk
1/2 cup canned pure pumpkin
1 teaspoon vanilla
4 teaspoons canola oil
Whisk together the flours, flaxseed, sugar, chocolate chips, baking powder and salt in a large bowl until well combined. Set aside. Whisk together the eggs, milk, and pumpkin in a separate bowl until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened.
Heat 1 teaspoon of the oil in a large nonstick skillet or griddle over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch cakes. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden brown, 3 to 4 minutes. Flip and cook until golden brown, an additional 2 to 3 minutes. Repeat with the remaining oil and batter.
Nutrition Information:
320 calories, 10g fat (2.5g saturated, 1g omega-3 fats), 400mg sodium, 46g carbohydrate, 4g fiber; 11g protein; 80% vitamin A; 25% calcium; 15% iron
Now back to Janice. The day before Liz whipped up her new pumpkin pancake recipe, Janice was busy giving our Banana Chocolate Chip Muffins recipe a mini makeover. Instead of adding 2 bananas (1 cup mashed), she substituted with 1 cup pure pumpkin puree. The result was two dozen moist and incredibly flavorful mini muffins. Here’s Janice’s recipe (by the way, you can easily freeze leftover pumpkin in zip-top plastic bags).
Mini Pumpkin Chocolate Chip Muffins
Makes 24 Mini Muffins
1 cup all-purpose flour
1/2 cup whole wheat flour
1/4 cup ground flaxseed or wheat germ
2 teaspoons baking powder
1/2 teaspoon cinnamon
1/4 teaspoon salt
1 cup canned pure pumpkin
2 large omega-3 eggs, beaten
1/2 cup packed brown sugar
1/2 cup 1% lowfat milk
1/3 cup canola oil
1 teaspoon vanilla
1/2 cup mini chocolate chips
Preheat the oven to 350°F. Lightly oil or coat 24 mini muffin cups with nonstick cooking spray and set aside. Whisk together the flours, ground flaxseed, baking powder, cinnamon, and salt in a large bowl. Combine the pumpkin, eggs, brown sugar, oil, milk, and vanilla in a medium bowl and stir until well combined. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the chocolate chips. Spoon the batter into the prepared muffin cups. Bake 15 to 18 minutes until a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool 5 minutes. Remove the muffins and cool an additional 5 minutes before serving. When making 12 full-size muffins, bake for 20 to 23 minutes.
Nutritional Information per 2 Muffins:
220 calories, 11g fat (2g saturated, 1g omega-3), 135mg sodium, 28g carbohydrate, 3g fiber, 4g protein, 60% vitamin A
I am in the process of tweeking a lot of my recipes to make them healthier too. What’s the difference between flaxseed and wheat germ? Thanks!
Pumpkin and chocolate is one of my favorite combinations (anything plus chocolate is, really). Thanks for the recipes!
We add a couple of tablespoons of either ground flaxseed or wheat germ to most of our batters and breadings.
Ground flaxseed provides fiber and is a great source of omega-3 fatty acids (the plant source – also called alpha-linolenic acid). Omega-3s have been shown to reduce risk of heart disease and lower blood pressure, and are needed for brain and eye development in the fetus and young children. Omega-3 supplements have been used in the treatment of depression and ADHD. Most Americans do not get enough omega-3 fats so we are always looking for ways to incorporate some into our recipes.
Wheat germ is also a nutrition superstar. It is a great source of fiber, folate,and vitamin E, an antioxidant which lowers heart disease risk.
Once opened, wheat germ should be stored tightly closed in the fridge for up to 6 months. Ground flaxseed is best stored in the freezer and used within 6 months as well.
We suggest keeping both of these items in your fridge and freezer and alternate using them in recipes. They add a wide spectrum of essential nutrients that will improve your family’s diet.
Hi Liz! Thanks so much for visiting my blog again! I’m glad you mentioned your healthy recipe, I am bookmarking this! I love adding flax and wheat germ to my baking (the rare times I do bake!). I love knowing my kids are eating good stuff, muffins should be healthy and taste good!