It’s officially October! We are really proud of ourselves we were able to make it to the first week of October to start talking “pumpkins!” In this week’s newsletter, we made a round-up of some of our favorite pumpkin recipes, including this fluffy and delicious pumpkin pancake recipe!
The truth is, pumpkin is tasty in just about anything – pancakes, soups, chili, as a salad dressing, muffins, pie, etc. They’re also fun to turn into Jack-o’-lanterns or to decorate around the house. But, not only are they delicious and aesthetic, they are also a highly nutritious food! Pumpkins are a great source of important nutrients such as vitamin A, potassium, and fiber, just to name a few.
Health Benefits of Pumpkins
Vitamin A
Pumpkins are rich in carotenoids, a pigment and antioxidant found in most orange-colored fruits and vegetables, such as pumpkin, sweet potatoes, and carrots. Our body converts carotenoids into vitamin A, a vitamin that helps protect your eyesight. In addition, vitamin A has been shown to support your immune system and help your body fight infections.
Potassium
Pumpkins are also a high potassium food. Research shows that higher potassium, as well as low sodium intake has been linked to lower blood pressure and also reduces the risk for strokes. Win-win!
Fiber
Pumpkins are also a good source of fiber. Canned pumpkin has about 6 grams of fiber per cup! Fiber helps lower blood cholesterol and improve digestion. Incorporate more pumpkin into your recipes – such as in pumpkin soup or pumpkin muffins.
Pumpkin Pancakes
This pumpkin pancake recipe is packed with really delicious ingredients. The Greek yogurt in this recipe makes the pancakes extra fluffy and adds protein, which helps you feel full for longer. We use whole-wheat flour in this recipe to add a little extra fiber. The tablespoon (yes, tablespoon) of baking powder helps with fluffiness as well. And, of course, we couldn’t forget about our favorite fall spices – cinnamon, nutmeg, and cloves. This pumpkin pancake recipe will get your entire household excited about fall!
Pumpkin Pancakes
- Prep Time: 5
- Cook Time: 25
- Total Time: 30 minutes
- Yield: 14-16 pancakes 1x
Ingredients
- 3 eggs
- 1/2 c. pumpkin puree
- 1/3 c. olive oil
- 2 T. brown sugar
- 1 1/2 c. milk
- 1/2 c. plain nonfat Greek yogurt
- 2 c. whole wheat flour
- 2 T. baking powder*
- 1/2 t. salt
- 1/2 t. cinnamon
- 1/3 t. nutmeg
- 1/4 t. ground cloves
Instructions
- In a large bowl, whisk together the eggs, pumpkin, olive oil, brown sugar, milk, and Greek yogurt until fully combined.
- Add the whole wheat flour, baking powder, salt, and spices. Fold in with a spatula until just combined.
- Preheat a skillet or griddle to medium-low heat. Pour 1/3 cup batter onto the warm skillet or griddle and cook for about 3-5 minutes. Once you see bubbles rise to the top and the edges look dry, it is time to flip the pancakes. Cook for another 2-3 minutes on the other side. Remove and keep warm until ready to serve.
- Top with your favorite toppings (we love almond butter and honey or the classic butter and maple syrup combo).
- Keep leftovers in the fridge for a few days or freeze them to enjoy later.
Notes
Baking powder makes these pancakes extra fluffy!
Recipe adapted from Pinch of Yum
Nutrition
- Serving Size: 2 pancakes
- Calories: 285
- Sugar: 6.4 g
- Sodium: 229.1 mg
- Fat: 13.8 g
- Saturated Fat: 2.4 g
- Carbohydrates: 33.9 g
- Fiber: 4.4 g
- Protein: 10.4 g
- Cholesterol: 81.4 mg