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Pumpkin Pancake Recipe

May 10, 2014 Written by JP    [Font too small?]

When consulting with clients, I frequently suggest adopting a low carbohydrate or, at least, low glycemic diet. Based on my experience and research, this way of eating tends to improve a wide array of health conditions ranging from metabolic syndrome to polycystic ovary syndrome (PCOS). However, the key to the success of any dietary change is consistency. And, in order for that to occur, a variety of appealing recipes needs to be on hand.

Current scientific studies point to the importance of eating a nutrient dense breakfast everyday. It doesn’t matter if you’re still growing, trying to lose weight or, maybe even, trying to gain weight. Starting your day off with healthy sources of fat, fiber and protein is one of the best ways to set a healthful tone for the rest of the day and night.

My pumpkin pancake recipe is a real hit with family, friends and clients alike. They fit the bill for those looking for an easy-to-make comfort food that nourishes and satisfies the body and mind. From a nutritional standpoint, canned pumpkin puree is an excellent source of antioxidants (non-nutritive carotenoids and pro-vitamin A) and little known compounds, including galactolipids which possess anti-cancer and anti-inflammatory properties. My re-imagined pumpkin pancakes also feature finely milled, almond meal instead of wheat flour. This simple switch improves the nutritional profile of the recipe by adding more heart-healthy monounsaturated fats, magnesium, prebiotics and vitamin E to the mix. What’s more, apple cider vinegar and omega-3 eggs assist with minimizing dramatic elevations in post-meal blood sugar. Perhaps best of all, this recipe isn’t heavy and provides a welcome change to more conventional breakfast options.

Healthy Fellow Pumpkin Jacks

4 oz Organic Unsweetened Almond Milk
4 oz Organic Canned Pumpkin Puree
4 oz Finely Ground Almond Flour
2 Organic Omega 3 Eggs
2 Packets of Organic Stevia
1 Tbs Organic Apple Cider Vinegar
1 tsp Baking Soda
Dash of Cinnamon, Nutmeg and Salt

Approximate Nutritional Content Per Pancake: Calories: 115. * Protein: 5 grams. Fat: 9 grams. Fiber: 3 grams. Non-Fiber Carbohydrates: 3 grams. Servings: 4 (4″ Pancakes).        * Make sure to factor in some additional calories for the cooking fat and toppings.

Whisk all ingredients together well in a large mixing bowl. Allow the combined ingredients to rest for at least 5 minutes and then briefly stir again. Melt some grass fed butter in a non-stick pan and bring up to low-medium heat. Ladle about 1/4 of the contents into the pan. When you see bubbles on the surface of the pancakes, gently flip them over and continue cooking for a few more minutes. Top with an extra knob of butter or Melt if desired and/or a drizzle of maple syrup or topping of your choice (we usually top with sugar-free maple syrup in our home). Any leftovers can be frozen or kept fresh in the refrigerator for up to 3 days. Enjoy!

To learn more about the studies referenced in today’s column, please click on the following links:

Study 1 – Supercritical Carbon Dioxide Extraction of Carotenoids from Pumpkin (link)

Study 2 – Nutritional and Antioxidant Profiles of Pumpkin (Cucurbita Pepo Linn.) (link)

Study 3 – Comparison of Lutein, Zeaxanthin and β-Carotene Level in Raw and (link)

Study 4 – Medicinal and Biological Potential of Pumpkin: An Updated Review (link)

Study 5 – Health Benefits of Traditional Corn, Beans & Pumpkin: In Vitro Studies (link)

Study 6 – Galactolipids as Potential Health Promoting Compounds in Vegetable … (link)

Study 7 – Relationship Between Serum Carotenoids and Hyperglycemia (link)

Study 8 – An Almond-Enriched Diet Increases Plasma A-Tocopherol and Improves (link)

Study 9 – Prebiotic Effects of Almonds and Almond Skins on Intestinal Microbiota … (link)

Study 10 – Appetitive, Dietary & Health Effects of Almonds Consumed with Meals (link)

Almonds Lower Postprandial Blood Sugar Responses

Source: Eur J Clin Nutr. 2013 Nov;67(11):1205-14. (link)

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Posted in Food and Drink, Nutrition, Recipes

3 Comments & Updates to “Pumpkin Pancake Recipe”

  1. Ben Says:

    This is the second recipe I’ve seen recently that uses vinegar in something is traditionally sweet

    (the other was here: http://www.instructables.com/id/Strawberry-Vanilla-Ice-Cream-With-Balsamic-Vinegar/ )

    How does the vinegar change the taste postively? Or does it make it better nutritionally only?

  2. JP Says:

    Hi Ben,

    Balsamic vinegar is sometimes used to add a “tangy” element in sweet dishes. In my recipe, I included vinegar because it reacts with baking soda and results in a less dense/lighter consistency. It’s a technique employed in many gluten-free recipes.

    Be well!


  3. JP Says:

    Update: A good reason to include almonds (or almond flour) in your recipes …


    J Am Heart Assoc. 2015 Jan 5;4(1):e000993.

    Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial.

    BACKGROUND: Evidence consistently shows that almond consumption beneficially affects lipids and lipoproteins. Almonds, however, have not been evaluated in a controlled-feeding setting using a diet design with only a single, calorie-matched food substitution to assess their specific effects on cardiometabolic risk factors.

    METHODS AND RESULTS: In a randomized, 2-period (6 week/period), crossover, controlled-feeding study of 48 individuals with elevated LDL-C (149±3 mg/dL), a cholesterol-lowering diet with almonds (1.5 oz. of almonds/day) was compared to an identical diet with an isocaloric muffin substitution (no almonds/day). Differences in the nutrient profiles of the control (58% CHO, 15% PRO, 26% total fat) and almond (51% CHO, 16% PRO, 32% total fat) diets were due to nutrients inherent to each snack; diets did not differ in saturated fat or cholesterol. The almond diet, compared with the control diet, decreased non-HDL-C (-6.9±2.4 mg/dL; P=0.01) and LDL-C (-5.3±1.9 mg/dL; P=0.01); furthermore, the control diet decreased HDL-C (-1.7±0.6 mg/dL; P<0.01). Almond consumption also reduced abdominal fat (-0.07±0.03 kg; P=0.02) and leg fat (-0.12±0.05 kg; P=0.02), despite no differences in total body weight.

    CONCLUSIONS: Almonds reduced non-HDL-C, LDL-C, and central adiposity, important risk factors for cardiometabolic dysfunction, while maintaining HDL-C concentrations. Therefore, daily consumption of almonds (1.5 oz.), substituted for a high-carbohydrate snack, may be a simple dietary strategy to prevent the onset of cardiometabolic diseases in healthy individuals.

    Be well!


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