October fest: A Halloween breakfast treat
A favorite dish with a healthy and delectable do-over
Pumpkin is ultra high in nutrients. Each serving in this breakfast contains about 85% of the recommended daily intake of vitamin A, which supports supersharp vision and may lower your risk for certain types of cancer.
Dairy Double Take:
Don’t fear full-fat milk in small doses. It has higher levels of health-healthy omega-3 fatty acids compared to skim.
Pure maple syrup comes straight from the tree, which means it has zero artificial ingredients or added sugar. Check your label! The syrup you are currently using could be loaded with high-fructose corn syrup.
Pecans are rich in compounds called flavonoids, which can lower your risk for heart disease and decrease LDL (“bad”) cholesterol. Plus, they have belly friendly monounsaturated fats and more antioxidants than most tree nuts.
A stack of flapjacks from a chain restaurant can set you back 600-800 calorie, with many choices well over 1,000!
1 1/4 cups canned pumpkin
2 cups chickpea flour
1/2 tsp nutmeg
1/2 tsp cinnamon
1 Tbsp brown sugar
2 tsp baking powder
1/2 tsp baking soda
1 cup whole milk
1 tsp coconut oil
4 Tbsp organic maple syrup
1 Tbsp chopped pecans
Beat pumpkin with flour, eggs, nutmeg, cinnamon, sugar, baking powder, baking soda, and milk. Warm oil in a skillet over medium heat. Scoop 1/4 cup of batter at a time onto skillet. Flip pancakes when edges look cooked and bubbles form. Cook the reverse side for 1 to 2 minutes. Continue with remaining batter, making 12 to 16 pancakes. Top with syrup and pecans.
Serves 4 Per serving: 370 cal, 10 g fat (3.5 g sat), 54 g carbs, 500 mg sodium, 8 g fiber, 16 g protein
Tip of the Day
Jot it down! Before making a grocery list, write down meals you want to make for the week. Shopping for the week means you’ll make fewer trips to the store and buy only the items you need.