Monday, November 7, 2011
Makeover Monday: Whole Wheat Pumpkin Pancakes
I am always trying to make my weekend meals live up to my weekday standards. This Whole Wheat Pumpkin Pancake recipe wasn't too bad to start out with, but I found a few ways to improve it. I used 100% whole wheat flour (24 extra grams of fiber), Splenda brown sugar substitute (70 fewer calories), flax instead of an egg (35 fewer calories), and applesauce instead of oil (105 fewer calories).
My main experimentation in this recipe was using the ground flax seed instead of an egg. Eggs are slowly shedding the villain role they previously held for their high cholesterol content. I didn't lose the egg in this recipe because I think I need fewer eggs so much as I think I need more omega-3 fatty acids, which flax seed is an excellent source of. I eat ground flax seed most mornings either in Bran Flakes or a bowl of oatmeal, and I have noticed the box says you can substitute 1 tablespoon flax plus 3 tablespoons water for one egg. I hadn't tried it yet, but I thought this recipe would be a good tester.
It turned out great. These pancakes are moist, thick, and perfectly pumpkin-y. Not only is the pumpkin tasty, but it is an awesome source of Vitamin A. I topped these with margarine and light pancake syrup to complete a breakfast that tastes like an indulgence, but really isn't!
Another bonus, making your own pancakes is super easy. I like to mix the dry ingredients and the wet ingredients the night before so that I spend less time prepare them in the morning, and more time enjoying them. I also like to measure the milk in a 1 quart measuring cup, and then just put the rest of the wet ingredients in it and use it for my bowl. That makes one less dish to wash. I appreciate anything that helps make Saturday morning more relaxing!
Whole Wheat Pumpkin Pancakes
2 cups whole wheat flour
2 Tbsp Splenda brown sugar
1 Tbsp baking powder
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground ginger
1/4 tsp ground cloves
1 tsp salt
1 Tbsp ground flax seed
3 Tbsp water
1/2 cup canned pumpkin
1 3/4 cup skim milk
2 Tbsp applesauce
Heat skillet to medium heat. Add nonstick cooking spray to skillet if not using a nonstick skillet.
Whisk flour, Splenda brown sugar, baking powder, spices, and salt in a large mixing bowl and set aside.
In a medium bowl whisk together flax seed, water, pumpkin, milk, and applesauce.
Add the wet ingredients to the dry ingredients and stir just until combined. Use a 1/4 cup measure to drop pancakes onto heated skillet. Cook 3-5 minutes on one side, flip, and cook the other side another 3-5 minutes.
Makes about 16 pancakes.
Recipe adapted from Kids a Cookin'