Pumpkins are one of the best sources of betacarotene and one of few fat free sources of vitamin E. Add pumpkin to baked goods, pies, stews and soups.

Pumpkin Pancakes

250 mL Western Family all-purpose flour 1 cup
250 mL Western Family whole wheat flour 1 cup
30 mL sugar 2 tbsp
20 mL baking powder 4 tsp
5 mL salt 1 tsp
8 mL cinnamon 1 ½ tsp
375 mL low fat milk 1 ½ cup
250 mL Western Family canned pumpkin 1 cup
2 Western Family eggs, separated 2
60 mL Western Family olive oil ¼ cup
raisins and chocolate chips (optional)

1. In a large bowl, combine flours, sugar, baking powder, salt and cinnamon.
2. In a small bowl, whisk together milk, pumpkin, egg yolks, and oil. Stir into dry ingredients until
just blended.
3. Beat egg whites until they form soft peaks. Gently fold egg whites into pumpkin batter.
4. Pour about ¼ to 1⁄3 cup (60 to 75 mL) batter onto hot, greased griddle. Cook until tops are bubbly, turn and cook other side until browned.
5. If desired, pour batter into pumpkin shapes including a stem. Decorate pancakes with raisins or chocolate chips to create jack’o lantern eyes, nose and mouth.

Makes 10–12 pancakes.

Nutritional analysis per serving
Calories 156, Protein 5 g, Fat 5.9 g, Carbohydrates 22 g, Dietary Fibre 2.1 g