Healthy flapjacks make use of leftover pumpkin
| • | Home grown |
By Elaine Magee
Q. I saw a recipe for pumpkin walnut flapjacks from the Mirror Lake Inn in Lake Placid, N.Y., and I would like to make a more healthful version for my family visiting New Year's week. Can you help?
A. You know how you usually have half a cup of canned pumpkin left over from making pumpkin bread or pumpkin pie over the holidays? Well, now you have something you can make with it. The original recipe called for 2 tablespoons of butter for 4 servings and I cut that amount in half and switched to canola oil. I used low-fat buttermilk instead of regular, whole-wheat flour for half of the flour, and replaced one of the egg yolks with egg substitute. To cook the flapjacks, no cooking fat is needed if you use a good nonstick frying pan or a skillet with a little canola cooking spray. The original recipe called for additional butter in the skillet. The madeover recipe cut the fat grams and cholesterol in half, saturated fat by 84 percent, calories by 43 percent, and doubled the fiber grams per serving.
Original recipe contains around 340 calories, 21 grams of fat, 9 grams of saturated fat and 141 mg cholesterol and 1.5 grams of fiber per serving.
PUMPKIN NUT FLAPJACKS
In large mixing bowl, beat the two egg whites until soft peaks form. Remove egg whites to another bowl and return large mixing bowl to electric mixer. In mixing bowl, beat or whisk together buttermilk, pumpkin, 1 egg yolk, egg substitute, brown sugar, vanilla, and canola oil on medium speed until blended.
In medium bowl whisk together flours, pumpkin pie spice, baking soda, baking powder and salt until blended. Add dry ingredients to buttermilk mixture and beat on low or whisk to combine. Fold egg whites into pancake batter.
Begin heating a large, nonstick skillet over medium heat. Pour batter by 1/4-cupfuls onto skillet (coat skillet with canola cooking spray if food has a tendency to stick to the pan.) Bake until bubbles form on top of the flapjacks (about 1 1/2 minutes). Turn flapjacks over and cook until other side is lightly brown (about 1 minute more).
Transfer flapjacks to a serving plate and repeat until batter is gone.
When serving pancakes, sprinkle about a tablespoon of nuts over each serving of pancakes and serve them with maple syrup if desired.
Makes 4 servings (of 3 pancakes each).
Elaine Magee is a registered dietitian and author. Learn more at www.recipedoctor.com.
