Q. I've seen some fancy pumpkin waffle mixes at specialty food and kitchen stores around this time of year and they always have way more fat than I can have with my medical conditions. Can you develop a healthier pumpkin waffle recipe for my family and me for the holiday season?

A. Your wish is my command. I actually tried one of those fancy pumpkin waffle mixes at a friend's house recently and I like these waffles better.

In these waffles, I'm using half whole-wheat flour and half white flour. Kids may not even notice that it's half whole wheat. The pumpkin seems to mask it well.

Then I used the smallest amount of sugar I could get away with and added canola oil instead of butter. I used low-fat milk and buttermilk, and only 1 egg yolk, but a little egg substitute made up the difference.

These waffles have a nice moist but sturdy texture (not too wet) and the pumpkin and pecan flavors are definitely there but not overwhelming.

Pumpkin Pecan Waffles

Makes 14 (four-inch) waffles, about 7 servings

• 1 cup unbleached white flour
• 1 cup whole-wheat flour
• 1/4 cup granulated sugar
• 1 tablespoon cornstarch
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 1/2 teaspoons pumpkin-pie spice
• (or 2 teaspoons ground cinnamon)
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• 3 large egg whites (keep 1 yolk and discard the other two)
• 1 egg yolk
• 2 tablespoons egg substitute
• 1 cup low-fat milk
• 3/4 cup low-fat buttermilk (well-shaken)
• 1/2 cup canned solid-pack pumpkin
• 2 tablespoons canola oil
• About 7 tablespoons dry toasted pecan pieces
• Canola cooking spray

Preheat waffle iron.

Whisk together flours, sugar, cornstarch, baking powder, cinnamon, salt, ginger, and nutmeg in a bowl; set aside.

Put egg yolk and egg substitute in a bowl and whisk in milk, buttermilk, pumpkin, and canola oil. Continue to whisk until mixture is smooth. Add the flour mixture into the pumpkin mixture, whisking just until smooth.

Add egg whites to a mixing bowl and beat until soft peaks form (about 2 minutes). Gently fold the egg whites into the bowl with the pumpkin and flour batter.

Coat hot waffle iron with canola cooking spray. Spoon batter (a slightly heaping 1/4 cup of batter per four-inch waffle, depending on your particular waffle iron) into the waffle iron, spreading quickly. Sprinkle about a tablespoon of dry toasted pecan pieces over the top of the two waffles (you can sprinkle with cinnamon sugar or mini chocolate chips instead if desired). Close lid and bake about 3 minutes, until steaming almost stops and the waffles are golden brown. Serve warm.

• Per serving (including pecans): 289 calories, 9.5 g protein, 40 g carbohydrate, 10.5 g fat (1.4 g saturated fat, 6 g monounsaturated, 2.7 g polyunsaturated), 33 mg cholesterol, 3.5 g fiber, 371 mg sodium. Calories from fat: 33 percent. Omega-3 fatty acids, 1.7 g; omega-6 fatty acids, 1 g. Weight Watchers, 5 points.

• Per serving (without pecans): 239 calories, 9 g protein, 39 g carbohydrate, 5.7 g fat (1 g saturated fat, 2.8 g monounsaturated fat, 1.5 g polyunsaturated fat), 33 mg cholesterol, 3 g fiber, 371 mg sodium. Calories from fat: 21 percent. Omega-3 fatty acids, 1 g; omega-6 fatty acids, 0.5 g. Weight Watchers, 4 points.

• Note: Instead of the pecans, cinnamon sugar or mini chocolate chips can be sprinkled on the waffle batter before closing the waffle iron. To make cinnamon sugar, blend 1/4 cup of sugar and 2 teaspoons ground cinnamon together well in a custard cup. Use a 1/2-teaspoon-measuring spoon to sprinkle over the batter.