Recipes

Pumpkin Pancakes

Yield: 6 servings

Pumpkin on Your Plate

You could make pancakes with refined flour and whole milk. You’d end up with a lot of calories and saturated fat, but a very mild taste. In this recipe pumpkin brings seasonal flavor and a lot of carotenoids that help keep the body healthy. The use of whole wheat flour and fat-free yogurt makes for a more interesting flavor, but less fat and fewer calories. Try this treat both for your holiday celebrations and long-term health..

Pumpkin Pancakes
1 cup unbleached all-purpose flour
1/2 cup whole-wheat flour
2 tsp. baking powder
1/4 tsp. baking soda
1 1/2 tsp. ground pumpkin pie spice
1/4 tsp. salt
1/2 cup canned puréed pumpkin
3 large eggs, separated
3/4 cup fat-free plain yogurt
1/4 cup orange juice
1 Tbsp. canola oil

In large bowl, combine both flours, baking powder, baking soda, pumpkin pie spice and salt. In a separate bowl, whisk together pumpkin, egg yolks, yogurt, orange juice and oil. In third bowl, beat egg whites until soft peaks form.
Mix wet ingredients into dry, just until blended. Fold in egg whites.

Coat heavy, large non-stick skillet with cooking spray. Using 1/4 cup measure, dollop batter into pan, spreading with rubber spatula to make 4-inch pancakes. When small bubbles appear, about 3 minutes, turn pancakes and brown on other side. Transfer to plate and repeat, making 12 pancakes. Serve immediately, accompanied by maple syrup, if desired. .

Makes 6 servings, two pancakes each. Per serving: 192 calories, 5 g. fat (<1 g. saturated fat), 29 g. carbohydrate, 8 g. protein, 3 g. dietary fiber, 336 mg. sodium..