Healthy Pumpkin Pancakes

Name: Healthy Pumpkin Pancakes
Prep time: 6 min
Cook time: 4 min
Total time: 25 min
Ingredients: 2 egg; 1 cup whole milk; 4 tbsp coconut oil (melted); ½ tsp baking soda; 2 cup whole wheat flour (+2 tbsp); 3 tsp baking powder; ½ tsp salt; 1½ cup small pumpkin (cooked) (puree); 1 tsp vinegar; ½ tsp ground cinnamon; ¼ tsp nutmeg (grated)

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Healthy Pumpkin Pancakes are ideal for my kids right before or after Halloween. These fluffy, melt-in-your-mouth pancakes are made with whole wheat flour, eggs, coconut oil, and fresh pumpkin purée that are spiced with nutmeg and cinnamon. This breakfast is loaded with vitamins and antioxidants that boost the immune system by virtue of the pumpkin in the pancakes and it comes together in less than ten minutes!

If the pumpkin does not symbolize fall, with all its amazing orange and red-hued colors, I don’t know what does. Research has shown that pumpkins have a wide variety of nutritional benefits including fiber, vitamins, minerals, and antioxidants. Most of these benefits are derived from the high fiber and micronutrient content, including beta-carotene and vitamin A.

Origin:

But the humble pumpkin is one of the oldest food sources in human history. A true native of the Americas, archaeologists found traces of domesticated pumpkin seeds in the Oaxaca Highlands of Mexico dating back over 7,500 years. Among the first crops cultivated by humans in North America, their solid, thick flesh proved to be an ideal source of food during cold winters.

The pumpkin was a staple of New England, and there are recipes going back to the late 17^th century that call for diced, fully cooked pumpkin served with butter and spices. That obviously is the precursor to the more familiar sweet potato or squash mash that we see today. Of course, the tradition of sweetened pumpkin served as a part of a holiday meal was introduced in the 19^th century when scooped out pumpkin shells were filled with ginger-spiced milk that was left to roast by the fire. Of course, now, the most ubiquitous use of the pumpkin is the traditional pumpkin pie.

Ingredients:

Pumpkin: Any kind of pumpkin (not the carving pumpkin) or any squash is good for this dish. I have also made pancakes using the kabocha squash. Use an instant pot, pressure cooker or simply boil the chopped chunks of pumpkin until cooked (soft and mushy) and peel and purée it for the batter. Fresh pumpkin tastes better than store-bought canned pumpkin.
Flour: Whole wheat flour makes slightly denser pancakes than self-rising or all-purpose flour which makes the pancakes wholesome.
Coconut oil: In the Arepa di Pampuna or the pumpkin pancakes in Curaçao did not use any oil, but I created this recipe with the addition of coconut oil in the batter as opposed to while frying the pancakes in the pan. If you choose not to add oil, the pancakes can be slightly dense.
Eggs: Eggs are an essential ingredient for fluffy pancakes and must be whisked well.
Milk: Whole milk or reduced fat milk or buttermilk can be used in this recipe. I have used whole milk with vinegar in the batter. If you use buttermilk, omit the vinegar.
Spices: The combination of grated nutmeg and ground cinnamon pair well with the pumpkin purée in the pancake batter.
Leavening agents: I have added both baking soda and baking powder for fluffier pancakes.
Vinegar: A dash of distilled white vinegar or apple cider vinegar will react with the milk in the batter (which will become buttermilk) and make the pancakes fluffy.

But there are so many other ways that this versatile fruit (yes, fruit) can be employed. Take this particular Healthy Pumpkin Pancakes recipe. While I realize that pumpkin pancakes are popular, I was truly surprised by this version of the recipe in the Caribbean.

Arepa di Pampuna is a traditional street dish from the island of Curaçao, and it has become a fan favorite at home. I created this recipe by modifying the Caribbean Arepa di Pampuna by adding coconut oil to the batter, using whole wheat flour instead of self-rising, and adding vinegar to form buttermilk with the milk. The Caribbean pumpkin pancakes were slightly crispy on the edges as they were shallow fried in oil in a pan.

While I certainly enjoyed this breakfast dish basking on a sun drenched, white sand beach bordered by white foamed breakers, I could not help but feel that this dish was misplaced. Don’t get me wrong, its not that the dish was not great – far from it, it was wonderful with a hint of spices. But it seemed misplaced in summer in the Caribbean.

It occurred to me long after I’d returned from Curaçao that, it wasn’t the place. It was the atmosphere, and more importantly, it was the season. After living here in the U.S for over twenty years, I’d become accustomed to the fact that certain spices are more prominent during some seasons than others. Forget the fact that I’d grown up using and consuming all of these spices all the time in India. What a moment of self-reflection!

I’m sharing the recipe for the Healthy Pumpkin Pancakes at this time because the ingredients are so reflective of the season. While certainly there is pumpkin purée, the kick is in the use of both cinnamon and nutmeg in seasoning the batter. Now, can you think of anything more resonant of a perfect fall breakfast than one consisting of pumpkin, cinnamon, and nutmeg? Let me know if you do find something!

healthy pumpkin pancakes on a plate with raspberries and pecans

How to make Healthy Pumpkin Pancakes using my recipe:

Whisk the eggs and the milk until frothy in a stand mixer using the whisk attachment.

whisk the eggs until frothy

2. Add the melted coconut oil (cooled) and beat using the paddle attachment for a minute. Sift the flour with the other dry ingredients such as the salt, baking soda, and baking powder. Gently, fold the flour mixture in and stir until combined.

add the melted coconut oil

3. Cook the pumpkin by either boiling small pieces of pumpkin for 25 minutes or pressure cooking it. Peel the skin and purée the pumpkin (without water) in a blender when cool.

pumpkin pureed

4. Add the cooled pureed pumpkin and fold it in. Using the paddle attachment, just mix well. Add the ground cinnamon and grated nutmeg and the vinegar and combine together. Cover the mixer bowl and let the batter rest for 15 minutes.

add the pumpkin puree and fold in

5. Heat the griddle and lightly grease it with butter or oil using a kitchen paper or a spray. Ladle the pancake batter and cook for 2 minutes on medium heat. Smooth the top of the pancake. Bubbles will appear on top and the edges will become less glossy. Flip them over and cook on the other side as well.

heat the griddle and make the pancakes

6. Serve these Healthy Pumpkin Pancakes with a dollop of butter on top and maple syrup. Garnish with pecans and raspberries.

serve these healthy pumpkin pancakes with butter and pecans

Tips:

1. If you like your pancakes crispy on the edges, then add two to three tablespoons of peanut oil in the pan and fry them.

2. Lightly grease or use the spray on the griddle and pour the batter only when the griddle is hot or the pancakes will stick to the pan.

3. A non stick pan or seasoned cast iron pan will work well for pancakes.

4. Medium heat is ideal for the batter to cook through and flip the pancake when the edges become less glossy and the bubbles form all over the pancake. Cooking the pancakes on high heat will burn them easily and the pancakes will not be cooked through.

5. A dash of vinegar is good enough to make the pancakes fluffy and not overpower them with the taste of vinegar. You could omit it if you wish.

6. Use at least one leavening agent and if you want to choose between the baking soda and baking powder, I would recommend adding baking powder.

Storage and serving suggestions:

These Healthy Pumpkin Pancakes can be refrigerated for 2-3 days. If you have leftovers, then you can carefully freeze each pancake between lightly greased aluminum foils sheet and placing them in airtight containers. Stacking the pancakes one on top another with foil between them will prevent them from sticking to one another. I sometimes freeze the batter in a box to be used within three months of making it. Serve the pancakes with a dollop of butter on top and maple syrup. Garnish with raspberries and crushed pecans. You could also try serving with my homemade Mango Jam.