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Pumpkin Pancakes with Pumpkin Maple Sauce

Not Just Beans author Tawra Jean Kellam is known on the web for her expertise in frugal living. She participates in group discussions on several simple living and frugal bulletin boards and advises people regularly how to save money on h...

Halloween recipes

If you like the tastes of pumpkin and maple, this is the fall breakfast for you.

Pumpkin Pancakes

Ingredients:
2 cups unbleached white flour
2 tablespoons brown sugar, packed
1 tablespoon baking powder
1 1/4 teaspoons pumpkin pie spice
1 teaspoon salt
1/2 cup pumpkin
1 large egg
2 tablespoons vegetable oil
1 cup whole milk
1 tablespoon vegetable oil (for griddle)
1/2 cup walnuts, chopped (for garnish)

Directions:
1. Combine ingredients except 1 tablespoon vegetable oil and walnuts. Stir just until moistened; batter may be lumpy.

2. Heat griddle or skillet over medium heat; brush lightly with vegetable oil.

3. Pour 1/4 cup batter onto hot griddle; cook until bubbles begin to burst.

4. Turn; continue cooking one to two minutes. Serve with Pumpkin Maple Sauce (below) and chopped walnuts for garnish.

Makes about 20 pancakes.

Per 1-pancake serving: 100.42 calories, 43.52 calories from fat, 4.94g total fat, 0.75g saturated fat, 12.33mg cholesterol, 12.14g carbs, 0.79g dietary fiber, 2.44g protein, 186.98mg sodium

DietMatch:
Less carbohydrates: In the recipe, use 3 packets Splenda in place of 2 tablespoons packed brown sugar (- 0.51g carbs/serving).

Less fat, less cholesterol and less calories:
Substitute 1/4 cup egg substitute in place of 1 large egg, 1 cup skim milk in place of 1 cup whole milk and nonfat cooking spray in place of 1 tablespoon vegetable oil (- 1.25g total fat/serving), (- 12.18mg cholesterol/serving), and (- 11.75 calories/serving).

More fiber:
Substitute 1 cup whole wheat and 1 cup unbleached white flour in place of 2 cups unbleached white flour (+ 0.60g dietary fiber).

Pumpkin Maple Sauce

Ingredients:
1 cup maple syrup
1/4 teaspoon ground cinnamon or pumpkin pie spice
1 1/4 cups pumpkin

Directions:
1. Mix together until well blended.

Makes 2 1/4 cups.

Per 1 tablespoon serving: 26.13 calories, 0.39 calories from fat, 0.04g total fat, 0.02g saturated fat, 0.00mg cholesterol, 6.66g carbs, 0.25g dietary fiber, 0.09g protein, 1.23mg sodium

DietMatch:
Less carbohydrates:
In the recipe, use sugar-free maple syrup in place of regular maple syrup. (- 5.63g carbs).

Less calories:
Substitute sugar-free maple syrup in place of regular maple syrup (- 19.79 calories).

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