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Healthy Pumpkin Pancake & Pumpkin Bar Recipes

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Healthy Pumpkin Pancake & Pumpkin Bar Recipes

Some of my spectacular choices include apples, persimmons, Brussels sprouts, carrots, all winter squashes, and that’s just to name a few. However, what I am most excited about this time of year is Pumpkin. What do you make with pumpkin other than Pumpkin Pie?” I want to share why I love pumpkins so much and how to find ways to cook with it. I hope to give you some great ideas, too. One of the best secrets is how much fat and calories you can cut out of meal by swapping in pumpkin instead of extra butter, oil, and sugar. Pumpkin is so versatile, delicious and actually is packed with nutrients and vitamins, that is, if you don’t mix it with all that sugar and butter. You can use it to make sweet treats, as well as very savory dishes. We all love pumpkin pie but come with me for a moment and think outside the box. Maybe you have heard of Pumpkin Pancakes, Pumpkin Brownies, Pumpkin Muffins and Pumpkin Bread. But what about pumpkin dishes like Pumpkin Soup and Pumpkin Ravioli or what about Pumpkin Lasagna? We even have Pumpkin Beer and Pumpkin Lattes all over the place and so easily available. Plus, you do not need to roast a pumpkin to cook with it. Canned works just well but just know the flavor can’t be beat if you do decide to roast one.

The best part about pumpkin is it’s so great for you

Check this out–in 1 cup of pumpkin there are 3 grams of fiber, which is very important if you’re watching your weight. With all that flavor, you’d think it would be higher in calories, but not at all! Only 48 calories in a cup! Pumpkin contains beta-carotene which is amazing for you and has been proven to help fight skin wrinkles. We always hear about how much Potassium is in a banana but check this out: Pumpkin has more potassium with 564 milligrams compared to a banana at 442. You could refuel after your hard workouts with pumpkin instead of banana to switch things up! Your sore muscles will love you! Pumpkin is also a great source of Vitamin C.

Now, let’s not forget about pumpkin seeds. Who doesn’t love roasted fresh-from-the-oven pumpkin seeds?Pumpkin seeds are seriously fantastic for you, as long as you aren’t cooking them with tons of butter or oil. They also contain fiber and you can toss them in any dish to jazz it up. Try to add them for extra crunch on a salad, or put out a bowl for the kids to munch on. I cook many recipes using pumpkin but today I want to share with you two of my ultimate favorites that I’ve made over the years. Get ready to try my “Whole-Wheat Pumpkin Pancakes” and my very popular “Protein Packed Pumpkin Bars.” Oh! perhaps you are in a keto diet, in that case I won’t recommend these dishes. In ketogenic diet you should limit your carb intake. When it comes to keto compatible bars,  I highly recommend Quest bars. Want to know why? Here is an article from Dr. Workout in which they listed net carb and calorie content of all available flavors. Moreover I got sweet tooth and in my case I don’t have any problem with blood sugar level because of the sweeteners they use. So it is my first choice. Now come back to the point, both Pumpkin Pancakes and Pumpkin Bars are ridiculously easy and loved by many. What is not to love about both? With using pumpkin there is no need for added oils or butter or sugar.

WHOLE-WHEAT PUMPKIN PANCAKES  RECIPE

Healthy Pumpkin Pancake & Pumpkin Bar Recipes 1

Servings Serves 1-2

Ingredients

  • 1/2 cup multi-grain (or whole-wheat) pancake mix
  • 1/4 cup oatmeal, not instant
  • 1/4 cup apple sauce
  • 1/3 cup pumpkin
  • 1 tbs coconut oil, secret ingredient! It makes the texture amazing plus so good for you! (or canola could be used if you do not have coconut)
  • 3 eggs or 4-5 whites, I usually use 3 whole eggs but whites would work
  • 1/4-1/3 cup vanilla almond milk, this depends how thick you like them (or milk of choice)
  • 1 tsp pure vanilla extract
  • 1/4 tsp salt
  • 1/4 tsp cinnamon
  • 1/2 tsp Pumpkin Spice
  • 1-2 packets of Stevia, depends on how sweet you like it- (or sweetener of choice)
  • 1 tbs mini chocolate chips for topping, optional

Serve with pure maple syrup (or honey), a few dashes of cinnamon, and don’t forget the fresh fruit. Enjoy! Directions

  1. In a medium bowl. Mix together WELL; the pancake mix, oats, salt, cinnamon, Stevia, and Pumpkin Spice.
  2. Now add in the eggs (or whites), 1 tbs coconut oil, applesauce, pumpkin, and vanilla. See how thick you want to make these by the almond milk. Start with using 1/4 cup and work your way up to finding the right texture. (I make these pretty thin myself for that crepe like texture.)
  3. Heat a pan over low-medium heat. Coat with additional coconut oil or cooking spray. Cook each side for about 2-3 mins until lightly golden.
  4. Place on a plate and serve with the 1 tbs of mini chocolate chips (if using), maple syrup (or honey), a few dashes of cinnamon, and fresh fruit. Enjoy!

PROTEIN PUMPKIN BARS RECIPE

Healthy Pumpkin Pancake & Pumpkin Bar Recipes 2

Servings 1 Loaf/ 16-20 Squares (depends on the size of cut) Or Muffins

Ingredients

  • 4 egg whites
  • 3/4 cup Pumpkin
  • 1 tsp vanilla extract
  • 2 tbs pure maple syrup
  • 2 tbs of Stevia, or sweetner of choice
  • 1/4 cup oat bran
  • 2 scoops of vanilla protein powder, I use Sun Warrior
  • 1/2 tsp of Cinnamon
  • 2 tsp of Pumpkin Pie Spice
  • 1/4 tsp baking powder
  • 1/4 cup pecans or walnuts-divided, optional
  • Whipped Topping, optional

Directions

  1. Preheat oven to 350 F.
  2. In one bowl, mix the egg whites, pumpkin, vanilla extract, and maple syrup.
  3. In another small bowl whisk the Stevia, oat bran, protein powder, and all the spices along with the baking powder.
  4. Now add this to the wet ingredients and stir well. I add now 2 tbs of the nuts (if using) until well incorporated.
  5. Pour mixture into a baking loaf pan (or can use a muffin tin) coated with cooking spray. I add the last 2 tbs of nuts (if using) for the topping.
  6. Bake about 20 min or until a tooth comes out clean.

Enjoy! I would love to hear from you, are you a big pumpkin fan? What are your favorite ways to use it?

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