Whole Grain Pumpkin Pancakes
- 10 Servings
- 140 Calories per Serving
Wheat flour, cornmeal, and wheat germ combine with yoghurt and pumpkin to create a delicious and healthy breakfast.
Ingredient List
- 1 cup whole wheat flour
- 1/4 cup yellow cornmeal
- 1/4 cup wheat germ
- 3/4 teaspoon salt
- 1/2 teaspoon baking soda
- 1 tablespoon baking powder
- 2 tablespoons sugar
- 1 1/2 teaspoons pumpkin pie spice
- 1 cup Mountain High® original or lowfat plain yoghurt
- 1/2 cup milk
- 2 tablespoons coconut oil
- 2 eggs, separated
- 1/4 cup pumpkin (not pumpkin pie mix)
Preparation
- Spray a griddle with cooking spray or brush lightly with vegetable oil. Heat a griddle over medium heat. In a large bowl, whisk together the whole wheat flour, cornmeal, wheat germ, salt, baking soda, baking powder, sugar and pumpkin pie spice. Set aside.
- In a small bowl, combine the yoghurt, milk, coconut oil, egg yolks and pumpkin. Add the dry ingredients and mix just until combined.
- In a medium bowl, whisk the egg whites until stiff peaks form. Gently fold into the pancake mixture. Pour 1/4 cupful of the mixture onto the hot griddle and cook until bubbles form on the surface. Flip and cook on the other side until browned. Serve warm.
Nutrition Information
Servings: 10
Serving size: 1 Serving
Amount per serving (Calories ): 140
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 5g | 8% |
| Saturated Fat | 3&½g | 16% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 40mg | 14% |
| Sodium | 420mg | 18% |
| Total Carbohydrate | 19g | 6% |
| Dietary Fiber | 2g | 9% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 5g | % Value not available |
| Protein | 5g | % Value not available |
| Vitamin D | Value not available | 2% |
| Vitamin E | Value not available | 4% |
| Calcium | Value not available | 15% |
| Iron | Value not available | 6% |
| Potassium | 170mg | 5% |
| Thiamin | Value not available | 10% |
| Riboflavin | Value not available | 8% |
| Niacin | Value not available | 6% |
| Vitamin B6 | Value not available | 6% |
| Vitamin B12 | Value not available | 2% |
| Pantothenic Acid | Value not available | 4% |
| Phosphorus | Value not available | 15% |
| Magnesium | Value not available | 8% |
| Zinc | Value not available | 6% |
| Manganese | Value not available | 45% |
| Selenium | Value not available | 20% |
| Copper | Value not available | 4% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1&½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat ½,
- Fruits 0c,
- Vegetables 0c,
- Grains 1oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 1tsp
Carbohydrate Choice
- Choices per serving1
