Have your pumpkin and eat it too.

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


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


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!

This entry was posted in Weight Loss Recipes by Richele McFarlin. Bookmark the permalink.

About Richele McFarlin

Richele is a Christian homeschooling mom to four children, writer and business owner. Her collegiate background is in educational psychology. Although it never prepared her for playing Candyland, grading science, chasing a toddler, doing laundry and making dinner at the same time.