I love pumpkin season. The smell of pumpkin spice puts me in the mood for fall and Thanksgiving dinner. I am all about pumpkin from my coffee to my favorite desserts and breakfast. I love adding pumpkin puree to cakes, cookies, and pancakes because it is low in fat, healthy and just adding a bit of spices will give you a fun fall treat. It is best to use real pie pumpkins for your pumpkin recipes because then you get the added bonus of freshness and pumpkin seeds.
What is in a cup of cooked pumpkin?
Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mgZinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg
Don’t you love it when a food you do not have to train yourself to love is good for you?
Here is a great recipe I love to use this time of year.
Pumpkin Pancakes
Ingredients:
1 cup all-purpose flour
1/4 cup packed brown sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1 large egg, lightly beaten
1 tbsp canola oil
1 cup nonfat milk
1/3 cup pure pumpkin
Directions:
Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes.
For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.
Makes 8-10 pancakes.
Two yummy pancakes has only 226 calories and 5 grams of fat!