Pumpkin Pancakes

PUMPKINS ARE NOT JUST FOR CARVING! Give them a go in these pancakes, and here’s why!

  • Loaded with goodness, pumpkins are tasty, colourful, sweet and packed with nutritious flavour.
  • Free from saturated fats or cholesterol, pumpkins are cheap and packed with slow-releasing carbs for sustaining energy levels.
  • Kids love them. Adults love them. It’s a WIN-WIN!
  • Pumpkins are excellent training food – rich in fibre; anti-oxidants such as vitamin A (great for vision),C (skin, hair, fend off those colds) and E (healthy immune system), B-vitamins minerals, such as copper, calcium, phosphorous and potassium, so great for replacing the electrolytes we lose in our sweat.

Ingredients

  • 200g pureed flesh from 1 small edible pumpkin (or 200g tinned pumpkin puree)
  • 100g (1 cup) plain (all purpose) flour, sieved
  • 1 tsp baking powder
  • 1 tsp sugar
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt
  • 60 ml natural yoghurt
  • 40 ml milk
  • 1 egg
  • 15g butter, melted
 

Nutrition

Nutrition per serving (3 pancakes)
  • Energy (kcal) 176        
  • Carbohydrate (g) 27 (of which sugars (g) 4)
  • Protein (g) 6
  • Fat (g) 5 (of which saturates (g) 3)
  • Salt (g) 0.5               
  • Fibre (g) 2

Method

  1. First make your pupkin puree - chop the pumpkin in half, sccop out the seeds (you can roast these later) and wrap the pumpkin halves in foil. Bake in a hot oven (200 °C) for around 30 minutes until the pumpkin flesh is soft. Remove from the oven and when cool enough to handle, scoop the pumpkin flesh away from the skin. Either mash with a fork, or puree in a blender. Alternatively, use ready made tinned pumpkin puree.
  2. Combine all the dry ingredients in a bowl.
  3. Measure out the yoghurt and milk in a bowl. Break in the egg and briefly whisk with a fork to combine. Stir in the pureed pumpkin and the melted butter.
  4. Pour the dry ingredients into the bowl of wet ingredients and gently fold together with a metal spoon until combined.
  5. At this stage you can cover, refrigerate and use the following morning, if you like, or go straight on to stage 6.
  6. Heat a pancake pan or non-stick frying pan and brush with a little melted butter and a drop of sunflower oil. Cook 3-4 pancakes at a time over a gentle heat, using a heaped tablespoon of batter for each cake.
  7. Gently cook for a few minutes until air bubbles appear on the surface of the pancakes. This means it's time to flip them over. Cook them for a couple of minutes on the other side, and then serve with maple syrup, sprinkled with crunchy Demerara sugar or Eastern European-style, with soured cream.
  8. Don't forget the seeds! Packed with goodies, such as heart-friendly unsaturated fats, protein and minerals such as iron and zinc, they're also rich in the amino acid tryptophan, which is important in the production of serotonin, which can boost our mood.

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