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Bring on the (actual) pumpkin 0
Bring on the (actual) pumpkin
This recipe is a healthful spin on pumpkin pancakes
The Baked Pumpkin Oat Pancakes. (Deb Lindsey/For The Washington Post)
By Elaine Gordon September 30
It’s October, which means pumpkin season is in full swing, with a flood of pumpkin-flavored treats: pumpkin spice lattes, pumpkin pastries and pumpkin beers. There is even such a thing as pumpkin pie vodka. What’s missing from these festive seasonal delights? Pumpkin! This fall, I challenge you to go beyond the pumpkin pie spice and sugar. Incorporate this nutritious squash into your recipes.
Pumpkin is a favorite food of fall. But did you know it is also packed with disease-fighting nutrients? Pumpkin has been deemed a “superfood,” and for good reason. It contains powerful antioxidants known as carotenoids that can protect cells from free radical damage. It also offers fiber, calcium, iron, magnesium, copper, folate, potassium and vitamins A, C, E and K. Canned pumpkin is packed with these nutrients, too.
Baked Pumpkin Oat Pancakes
“Healthful” and “pancakes” don’t usually belong in the same sentence. Traditional pancakes contain buttermilk, butter, oil, sugar and refined flour drowning in syrup (and sometimes topped with confectioner’s sugar, too).
The Harvest Grain ’N Nut pancakes from IHOP sound like a healthful option, but four pancakes (with butter) will run you 680 calories, 37 grams of fat and 19 grams of sugar.
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Health expert-approved recipes
Elaine Gordon, a certified health education specialist, offers her picks for everything from breakfast to dessert.
Light Peach Cobbler This version of a summer classic more than satisfies any craving for a peachy treat without butter/dairy, oil, refined sugar or gluten. Find the recipe here. Deb Lindsey/For The Washington Post
At Bob Evans, a stack of four Apple Cinnamon Supreme Sweet and Stacked Hotcakes has a whopping 1,180 calories, 33 grams of fat and 89 grams of sugar.
And packaged pancake mixes are hardly packed with nutrient-dense foods: Ingredient lists contain bleached flours, hydrogenated oils, buttermilk, sugar and/or corn syrup, many unrecognizable ingredients and artificial flavorings.
You can see the benefit of homemade pancakes with real, whole-food, natural ingredients: You control not only the ingredients, but also the preparation and serving size.
This Baked Pumpkin Oat Pancake recipe is a healthful spin on pumpkin pancakes. It features a preferable cooking method: baking instead of pan-frying. So you don’t even need oil. Just grab some parchment paper so the cakes don’t stick to your baking sheet. It makes for an easy cleanup, too. And, of course, it contains actual pumpkin puree, as opposed to just spices or flavorings.
One serving (five cakes) contains only 200 calories, 4 grams of fat and no cholesterol. The recipe uses whole grains (brown rice flour and oat flour) and ingredients such as flaxseed and almond milk, and it contains no butter or oil. One serving offers more than twice your recommended vitamin A intake.
Top the pancakes with your favorite nut butter for added protein; they’re also great with a drizzle of pure maple syrup or a dab of pumpkin butter.
My 18-month-old toddler gobbles up the pancakes without any toppings. They are portable and make for an easy on-the-go breakfast for all ages.
No time to make pancakes in the morning? You can make them ahead and store them in the refrigerator for three to five days. Or store them in the freezer, putting parchment paper in between each pancake to prevent them from sticking. In either case, use a microwave or toaster to reheat them.
Recipe Finder The Post’s Food section has more healthful recipes at washingtonpost.com/recipes .
Gordon, a master of public health professional and a master certified health education specialist, is creator of the healthful recipe site EatingbyElaine.com. Find her on Twitter at @EatingbyElaine.
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