Pumpkin-raisin pancakes are truly smashing treats

EATING WELL

November 02, 1993|By Colleen Pierre, R.D. | Colleen Pierre, R.D.,Contributing Writer

Piles of pumpkins tumbling from roadside wagons tease the imagination beyond jack-o'-lanterns and Thanksgiving pies.

Stop and indulge yourself. Revel in the variety of colors, shapes and sizes. Choose your favorites. Cart them home and arrange )) the big ones on your porch, the small ones on your table. What fun to celebrate fall.

Pumpkin adds seasonal flair to food, too, and it's a great way to pump up the iron, fiber and beta carotene in your meals.

Cut the pumpkin into chunks, then peel and dice. Discard the seeds and stringy interior. Cook the pumpkin in a steamer basket until tender, about 5 minutes.

Chill the chunks, and toss into your favorite salad.

Or drain the cooked pumpkin, mash and put through a strainer, then use in your favorite recipes.

Better still, pick up some canned pumpkin to use in hearty, high nutrition recipes. It's the easy way to enjoy the season's bounty.

Raisin-pumpkin flapjacks (courtesy of the California Raisin Advisory Board) are a tasty way to include more fruits and vegetables in your diet. They make a hearty kickoff for a leaf-raking Saturday or the spicy focal point for Sunday morning brunch.

SG And while everyone's thinking, "Delicious," the nutrition will take

care of itself.

Raisin-pumpkin flapjacks

Makes four servings (12 flapjacks)

1/2 cup all-purpose flour

1/2 cup whole wheat flour

2 teaspoons baking powder

2 teaspoons pumpkin pie spice

1/2 teaspoon salt

1 cup low-fat milk

2 tablespoons honey

1 tablespoon vegetable oil

1 egg, separated

1/2 cup canned pumpkin

1 cup raisins

In a large bowl, mix flours, baking powder, spice and salt. Whisk in milk, honey and oil, then egg yolk. In a small bowl, beat egg white to form stiff peaks; fold in yolk mixture. Gently mix in pumpkin, then raisins.

Coat non-stick griddle or large skillet with vegetable cooking spray. Heat over medium-low heat. With 1/3 -cup measure, portion batter onto griddle. Cook until lightly browned, about 4 minutes, turning once.

Nutrition information per serving: 352 calories; 7 grams fat (16 percent of calories), 9 grams protein; 68 grams carbohydrate; 3 grams fiber; 58 milligrams cholesterol; 334 milligrams sodium.

Each serving provides 24 percent of a woman's iron and 85 percent of everyone's beta carotene for the day.

Colleen Pierre, a registered dietitian, is the nutrition consultant to the Union Memorial Sports Medicine Center and Vanderhorst & Associates in

Baltimore.

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