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Friday Food Fact – Pumpkinmania


Kensey Goebel




Welcome to a new Food Fact Friday!  Please welcome Kensey Goebel, Kids Kitchen’s nutrition intern.  Kensey attends the University of Texas in Austin.  She hopes to work with kids in her nutrition career when she completes her nutrition degree.  Stay tuned for more posts from Kensey!

Pumpkins, pumpkins everywhere! From the farmers market, to the grocery store and your local pumpkin patch you are bound to end up with a pumpkin at your house.  On top of making fun jack-o-lanterns and colorful Halloween decorations, they are very nutritious as well.   Pumpkins are naturally low in calories and fat but pack a punch in vitamins and minerals. They provide high fiber, potassium and vitamin A.  Just one cup of pumpkin gives you almost twice as much vitamin A then you need in a day.  Vitamin A is great for healthy vision and eyes. This recipe uses a whole-wheat pancake mix to make a breakfast that is quick, and high in fiber and nutrients.


Easy Pumpkin Pancakes
Yields 6
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  1. 1 1/2 cup whole wheat pancake mix
  2. 1 tsp pumpkin pie spice
  3. 1 large egg
  4. 1 Tbsp brown sugar
  5. 1 Tbsp olive oil
  6. 1 tsp vanilla extract
  7. 3/4 cup pumpkin puree
  8. 1/2 cup water
  1. Mix your pancake mix and spices together.
  2. Whisk egg and brown sugar together in a separate bowl and then stir in oil, pumpkin and water.
  3. Add to dry ingredients. Stir until combined.
  4. Pour pancake mix onto hot pan to form pancakes and cook. Flip when the cakes bubble.
  5. Tip: Try adding bananas to the top of your pancakes to make jack-o-lanterns.
Kids Kitchen

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