Healthy Pumpkin Waffles

Pumpkins generally seem to be relegated to Thanksgiving pies. But pumpkins are nutrient-rich and add lovely flavor and texture to food. I’ve learned to keep a can or two of organic pumpkin puree (making sure to check label lists pumpkin as the only ingredient) in my pantry.

Pumpkin gives a nutritious start to the day in breakfast. I use pumpkin puree (homemade or canned) in oatmeal, breakfast breads (muffins and loafs) and pancakes/waffles.

Add some defrosted berries on top for extra yumminess and nutrition.

Or mash fresh fruit (berries, mango, peach) into a  couple of tablespoons of cream cheese, sweeten with some honey and make waffle “sammies” (one of my favorite concepts from Weelicious), a waffle sandwich cut into four for little hands to hold. Makes a wonderful breakfast-on-the-go (using frozen waffles popped quickly into the toaster), a fun school lunch or afternoon snack.

 

Pumpkin Waffles
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Servings
12 4-inch waffles
Servings
12 4-inch waffles
Pumpkin Waffles
Print Recipe
Servings
12 4-inch waffles
Servings
12 4-inch waffles
Ingredients
Adjust servings: 4-inch waffles
Units:
Instructions
  1. Preheat waffle iron.
  2. Sift first 7 ingredients into a bowl.
  3. In a separate bowl whisk the remaining ingredients.
  4. Whisk the dry ingredients into the liquid mixture and whisk until smooth.
  5. Pour about 1/2 cup of the pumpkin batter into a waffle iron that’s been buttered or greased and cook according to manufacturer’s directions.
Recipe Notes

Serve with maple syrup or make into sandwiches using cream cheese and whatever other fillings you desire.

Allow to cool, place in a ziploc bag, label and freeze. When ready, place in toaster oven or oven at 300 and heat for 10 minutes or until heated through.

Source:

Weelicious: Pumpkin Waffles

 

 

 

 

Source:

Weelicious: Pumpkin Weelicious: Pumpkin Waffles

http://weelicious.com/2010/01/14/pumpkin-waffles/

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Strawberry Banana Oatmeal Bites

It’s a great option for making ahead for busy mornings: a) on the weekend to enjoy a couple and freeze the rest b) make the night before.

It’s also a great example of creativity:

  1. Use 1 cup of whole-wheat flour and 1 cup oats instead of 2 cups oats
  2. Substitute another fruit for the strawberries. In the midst of making them one morning I realized someone had eaten all the strawberries, yikes! No worries, I chopped up sliced pineapple I had on hand.
  3. Use frozen strawberries (or other berries).
  4. With or without nuts of any kind. I discovered pistachio and strawberry is a delightful combination!
Juicy strawberry with banana
Strawberry Banana Oatmeal Bites
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Servings
18 mini muffins
Servings
18 mini muffins
Juicy strawberry with banana
Strawberry Banana Oatmeal Bites
Print Recipe
Servings
18 mini muffins
Servings
18 mini muffins
Ingredients
Adjust servings: mini muffins
Units:
Instructions
  1. Preheat the oven to 350. Brush 12 cups in a muffin tin with melted butter, coconut oil or extra-virgin olive oil.
  2. Combine the oats, brown sugar, baking powder and salt in a large bowl and stir until thoroughly mixed.
  3. In a separate bowl, whisk together eggs, banana, milk and vanilla.
  4. Add the wet ingredients to the dry ingredients and stir until blended.
  5. Stir in walnut, ground flax seed and strawberries.
  6. Spoon the oatmeal mixture into prepared muffin tin.
  7. Bake uncovered for 22-25 minutes or until oatmeal is lightly browned and a toothpick inserted into the middle comes out clean.
Recipe Notes

An Emily Bites Original

From Emilybites.com: Strawberry Banana Oatmeal Bites

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Sweet Potato Pancakes

This is one of my favorite pancake recipes, delicious and leaves the belly feeling full and happy. Whenever I have sweet potato on my weekly menu (either to roast or cook stovetop), I add an extra sweet potato to have for these pancakes or for Sweet Potato Oatmeal. If I’m not going to use it immediately, I freeze the puree. You can also use butternut squash or pumpkin puree (canned is fine) instead.

Sweet potatoes
Sweet Potato Pancakes
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Servings
4
Servings
4
Sweet potatoes
Sweet Potato Pancakes
Print Recipe
Servings
4
Servings
4
Ingredients
Adjust servings:
Units:
Instructions
  1. In a bowl, whisk together the flour, baking powder, cinnamon, nutmeg, and salt.
  2. In a separate bowl, whisk together the remaining ingredients.
  3. Gradually add the dry ingredients to the wet ingredients and stir until just combined.
  4. Heat a large skillet or griddle over medium heat and lightly coat with butter or oil. Pour about 1 tablespoon of the pancake mixture onto the griddle, making as many pancakes as will fit and cook for 2 minutes.
  5. Flip the pancakes and cook for one minute longer.
  6. Top with homemade cranberry sauce, pureed mixed berries or pear compote
Recipe Notes

Serve with maple syrup and chopped nuts on top.

Weelicious: Sweet Potato Pancakes

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Pumpkin Apple Muffins

Every bite of these muffins tastes like fall, evoking cooler weather and a kaleidoscope of orange, gold, rusts and red color in the trees.

The flavor and texture is so lovely and the nutrition of pumpkin, apple, nuts and seeds motivate me to make them at other times of the year as well.

[su_expanding_quote_book source_author=”Steven Pratt, M.D., and Kathy Matthews” source_title=”SuperFoods Rx: Fourteen Foods that Will Change Your Life” affiliate_link=”http://amzn.to/1TGUOyo” full_quote=”Pumpkin packs an abundance of disease-fighting nutrients, including potassium, magnesium and vitamin C and E. The key nutrient that boosts pumpkin to the top of the Superfoods Rx list is the synergistic combination of cartenoids. Pumpkin contains one of the richest supplies of bioavailable cartenoid known to man. Cartenoids are deep orange, yellow or red colored compounds that help protect us from free radicals, modulate our immune response, enhance cell-to-cell communication, and decrease the risk of cataracts and macular degeneration. Cartenoid-rich foods have been shown to reduce the risk of various cancers, lower and rates of heart disease.” short_quote=”Pumpkin packs an abundance of disease-fighting nutrients, including potassium, magnesium and vitamin C and E”]
pumpkin and apples
Pumpkin Apple Muffins
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Servings
18 muffins
Servings
18 muffins
pumpkin and apples
Pumpkin Apple Muffins
Print Recipe
Servings
18 muffins
Servings
18 muffins
Ingredients
Adjust servings: muffins
Units:
Instructions
  1. Preheat oven to 350°F. Grease muffin pan with a pastry brush (or paper towel dipped in) expeller-pressed canola or coconut oil.
  2. Mix first flour, cardamom and baking power into medium bowl.
  3. Stir pumpkin, oil, sugar and eggs in large bowl until well mixed. Mix in dry ingredients. Add apples, raisins and walnuts mixing just until blended.
  4. Place equal amounts of batter into prepared cups, fill almost to rim. Sprinkle pumpkin seeds on top.
  5. Bake 25 – 30 minutes.
Recipe Notes

Adapted from Epicurious: Pumpkin Apple Muffins

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Apple Cinnamon Oatmeal Pancakes

Pancakes made with white flour have a high glycemic index value. This means the starch is converted into sugar and released into the bloodstream quickly. It will spike your blood sugar, setting off a roller coaster as your body releases insulin as to restore balance.

Make your pancakes more nutrient-dense using whole-wheat flour, oats and apple, and always add a bit of fat from nature (chia, ground flaxseed, Greek yogurt, coconut oil or a bit of grass-fed butter)

Oats provide fiber and digest more slowly. This stabilize blood sugar levels and keeps you going longer, feeling more satisfied and energized.

Make extra to freeze for busy mornings, making a pancake “sandwich’

  • Mix 2 tablespoons cream cheese with a bit of  honey and fresh or dried berries
  • Spread nut butter and banana or other fruit
apples with cinnamon
Apple Cinnamon Oatmeal Pancakes
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Servings
12 4-inch pancakes
Servings
12 4-inch pancakes
apples with cinnamon
Apple Cinnamon Oatmeal Pancakes
Print Recipe
Servings
12 4-inch pancakes
Servings
12 4-inch pancakes
Ingredients
Toppings
Adjust servings: 4-inch pancakes
Units:
Instructions
  1. In a bowl whisk together 1 cup buttermilk and oats and let the mixture stand for 15 to 20 minutes. (You can mix the night before).
  2. In a large bowl whisk together egg, brown sugar, and apple.
  3. Stir in flour, the baking soda, salt, cinnamon, 2 tablespoons oil, and oat mixture, until well mixed.
  4. Heat a griddle over moderate heat, brush it with butter or coconut oil. Drop the batter (approximately 1/4 cup) on the griddle
  5. Cook the pancakes for 1 to 2 minutes until it starts to bubble. Flip and cook or golden and cooked through.
  6. Serve with topping of choice
Recipe Notes

NOTE:

  • Add 1/4 - 1/3 cup chopped nuts and/or 2 tablespoons of raisins for increased fiber and nutrient density
  • Exchange cinnamon for cardamom or a pinch of allspice or nutmeg

Adapted from Epicurious: Apple and Cinnamon Oatmeal Pancakes.

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Cottage Cheese Pancakes

One of my favorite resources for breakfast recipes is Weelicious.com. These pancakes are a huge hit in our house. They are especially yummy with berry puree. I double the recipe and freeze the extras to have on hand during the week. Pop them in the toaster and breakfast is ready in minutes on a busy weekday morning.

For the Berry Puree, simply defrost a package of frozen berries (raspberries, black berries, mixed berries) and puree until smooth. Add 2 tablespoons of orange juice or water to dilute if it is too thick.
Sweeten if desired with 1 – 2 tablespoons maple syrup or honey

Cottage Cheese Pancakes
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Servings
4
Servings
4
Cottage Cheese Pancakes
Print Recipe
Servings
4
Servings
4
Ingredients
Adjust servings:
Units:
Instructions
  1. In a bowl whisk together eggs, cottage cheese, vanilla and honey
  2. In a separate bowl whisk the dry ingredients.
  3. Pour the dry mixture into the wet mixture and stir until just combined.
  4. Heat a large sauté pan or griddle over medium heat, brush with butter or coconut oil. Pour a spoonful of batter at a time. When begin to bubble, flip them over.
  5. Cook for 2 minutes on each side or until pancakes are set and golden.
  6. Serve with maple syrup of berry sauce on top.
Recipe Notes

Modified from

Weelicious: Cottage Cheese Pancakes

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Sweet Potato and Zucchini Bread

This is quite popular in our house—either as muffins or a loaf of bread. I make a double recipe to freeze some for week days. Before freezing the bread loaf, I slice it and place pieces of parchment paper between the slices; making it easy to pull out a frozen slice and pop into the toaster.

Sweet potatoes pack a powerful nutritional punch. They have over 400% of your daily needs for vitamin A in one medium spud, as well as loads of fiber and potassium. More about sweet potatoes here.

I also like the high fiber content in these muffins (slices); high fiber breakfasts help promote regularity for a healthy digestive tract.

Sweet Potato and Zucchini Bread
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To make muffins instead of a loaf,  brush the muffin tin with softened butter, coconut oil or expeller-pressed canola oil. Bake 25 - 30 minutes or until cake tester comes out clean.
Sweet Potato and Zucchini Bread
Print Recipe
To make muffins instead of a loaf,  brush the muffin tin with softened butter, coconut oil or expeller-pressed canola oil. Bake 25 - 30 minutes or until cake tester comes out clean.
Ingredients
Adjust servings:
Units:
Instructions
  1. Preheat oven to 350°F.
  2. Butter and flour 9x5x3-inch loaf pan.
  3. Sift first 5 ingredients into medium bowl.
  4. Beat sugar, oil, eggs and vanilla in another, larger, bowl until blended. Mix in zucchini and sweet potato.
  5. Add dry ingredients and walnuts and stir well.
  6. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 1 hour 20 minutes.
  7. Cool bread in pan on rack 15 minutes. Cut around bread to loosen. Turn out onto rack and cool completely.
Recipe Notes

Adapted from Epicurious: Sweet Potato and Zucchini Bread

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