I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

High Fibre Pumpkin Pancakes

Name: High Fibre Pumpkin Pancakes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: Almond Milk; Coconut Oil; Pumpkin Puree; Whole-Wheat Flour; Ground Flax; Baking Powder; Baking Soda; Cinnamon; Pumpkin Pie Spice; Sea Salt; Hemp Hearts

Recipe by Kelsey Russell-Murray

Ingredients

Time

20m

Serves

Traditional pancakes, made with white flour and loaded with butter and maple syrup, are a bit of a nutritional void and more of a special occasion treat item. But these pumpkin pancakes offer so much good nutrition that they can be a regular part of your healthy diet! With a few easy tweaks, these pancakes are not only delicious, but pack a ton of quality nutrition. Gut health is supported by replacing white flour with whole wheat. Replace ¼ cup of flour with ground flax, and sprinkle with hemp hearts to boost the fiber content and omega-3 fatty acids. Loaded with slow-to-digest complex carbohydrates, these plant-based vegan pancakes are a great option for diabetics. Ground flax and hemp hearts are high in heart healthy omega-3’s, helping to reduce the risk of heart disease. Best of all? All ingredients are combined in the blender, making them foolproof!

Breakfast

Vegan

Holiday

Ingredients

1 cup

Almond Milk

2 Tbsp

Coconut Oil

3/4 cup

Pumpkin Puree

1 1/4 cup

Whole-Wheat Flour

1/4 cup

Ground Flax

1 Tbsp

Baking Powder

1/4 tsp

Baking Soda

1 tsp

Cinnamon

1/2 tsp

Pumpkin Pie Spice

1/4 tsp

Sea Salt

3 Tbsp

Hemp Hearts

optional

Mentioned Recipes

Instructions

Add all ingredients (ideally add liquids first) to a blender and blend until combined and smooth. Don’t over blend! Let the batter rest for 5-10 minutes.

Preheat a griddle or frying pan to medium and lightly grease with vegan butter or coconut oil. Ladle ~1/3 cup scoops of batter onto the griddle and cook for 2-3 minutes until bubbles appear, then flip gently and cook for another 2-3 minutes. Tip: sprinkle pancakes with hemp hearts before you flip them to boost the nutrition!

Top with toppings of your choice. My personal favourite way to eat pancakes is with a healthy slathering of PB and berries!

Optional: stir in fruits, nuts, or chocolate chips to the blended batter before cooking for something extra!

Serve immediately with butter, almond butter or pure maple syrup, if desired.

*Not a fan of pumpkin or don’t have any on hand? Substitute the pureed pumpkin for applesauce, mashed squash/sweet potato or banana.

*Don’t have any ground flaxseed? Replace ground flaxseed 1:1 with whole wheat flour.

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Plant-BasedVegetarianPescatarianKosherHalalHeart HealthHigh FibreDiabetesAutumn RecipesBrunch

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High Fibre Pumpkin Pancakes