I think I mentioned the last time I posted a pancake recipe that I really, really love pancakes. I also really, really love pumpkin. This morning I decided to make pumpkin oat pancakes as I have a four mile training run ahead of me and I wanted something that would stay with me during the entire run.
A lot of people think to use pumpkin only in the fall, but pumpkin is a great low fat, low calorie food and it adds a great flavor to pancakes. Canned pumpkin is a staple in my pantry and I use it year round. I love using it since it adds no fat and I can feel better about inhaling a stack of pancakes! :)
I noted that this recipe serves five to seven. Since oat and wheat flours are used, the pancakes are a bit heavier and more hearty than say, buttermilk pancakes. The recipe makes 15 pancakes and I figured two pancakes would make a good serving since they are on the heavier side. However, this morning I had three since I am using my training run as an excuse to eat more! :)
One great thing about these pancakes is they freeze well so you can make a batch over the weekend and warm them up during the week to have a quick, healthy meal on the go.
Pumpkin Oat Pancakes
Serves: 5-7
1 cup whole wheat flour
1 cup oat flour*
1 cup canned pureed pumpkin (not pumpkin pie mix)
2 egg whites
1 3/4 - 2 cups of nonfat milk
1 T molasses
2 t baking powder
1 t baking soda
1 t salt
1 1/2 t pumpkin pie spice
Preheat a griddle or skillet and spray with nonstick spray. To tell when the griddle is ready for use, I use a tip my mom taught me when growing up - Splash the griddle with a bit of water. If the water sizzles, dances and evaporates, the griddle is ready. If not, it still needs to be warmed.
Add the dry ingredients to a bowl. Add in the pumpkin, molasses and egg whites. Start by adding 1 3/4 cups of the milk. Whisk together and add more milk as needed. You want the batter to be thin enough to easily pour onto the griddle, but not so thin that they'll run all over the griddle. I used almost two cups of milk to get to the right consistency.
Once it's heated, pour the batter onto the griddle. I find it easiest to use a spring-loaded ice cream scoop. It makes more evenly shaped pancakes and it's just less messy than using a ladle. A 1/3 cup measure also does the trick. Since these pancakes are a bit heavier than others, you can't use the bubble test to know when to flip them (top of pancake is covered in small bubbles). I find they take about two minutes and then they're ready to flip. You can lift one up and check for doneness. If they're a golden brown, they're ready to flip. If not, give them another 30 seconds or so and they should be ready. Cook for another two minutes until done. A good way to check if they're done is by lightly pressing on the center of a pancake. If it springs back, it's done.
I served my pancakes with fresh blueberries and a bit of maple-agave syrup. During the week, these would be great smeared with almond butter - Sort of a pumpkin-almond butter sandwich. I would even serve these with some pumpkin butter, but I am definitely a sucker for 100% maple syrup!
Enjoy!
*I made my oat flour by placing steel cut oats in a food processor and pulsing until the oats were finely ground. You can also buy oat flour but I figured since I already have oats in the pantry, it would save me money by just making my own.
Nutrition info (based on three pancakes):
| Nutrition Facts | ||||||
Serving Size 199 g | ||||||
Amount Per Serving | ||||||
Calories 231 Calories from Fat 16 | ||||||
% Daily Value* | ||||||
Total Fat 1.8g 3% | ||||||
Trans Fat 0.0g | ||||||
Cholesterol 2mg 1% | ||||||
Sodium 781mg 33% | ||||||
Total Carbohydrates 44.3g 15% | ||||||
Dietary Fiber 4.0g 16% | ||||||
Sugars 8.4g | ||||||
Protein 9.9g | ||||||
| ||||||
Nutrition Grade A | ||||||
* Based on a 2000 calorie diet |
No comments:
Post a Comment