Spiced Pumpkin Oatmeal Pancakes √

Makes about 8 pancakes.

Note: White whole-wheat flour is a great pantry staple and works as a substitute for white flour in most recipes. You can use half all-purpose flour and half whole-wheat flour if you don't have white whole-wheat on hand. From Meredith Deeds.

1 c. white whole-wheat flour (see Note)

• 1/2 c. old-fashioned oats

2 tbsp. firmly packed brown sugar

• 1 tsp. baking powder

• 1/2 tsp. baking soda

• 1/2 tsp. ground cinnamon

• 1/2 tsp. ground ginger

• 1/4 tsp. ground nutmeg

• 1/4 tsp. salt

• 1 egg

• 1 c. milk

3/4 c. unsweetened canned pumpkin

1/4 c. plain low-fat or nonfat yogurt

2 tbsp. unsalted butter, melted, plus 1 tbsp. for the pan

• Maple syrup


In a large bowl, stir together the flour, oats, brown sugar, baking powder, baking soda, cinnamon, ginger, nutmeg and salt. In another bowl, mix egg, milk, pumpkin, yogurt and butter until well blended. Stir egg mixture into flour mixture just until evenly moistened. Don't overmix.

Place a nonstick griddle or a 12-inch nonstick frying pan over medium heat. Lightly butter and adjust heat to maintain temperature. Spoon batter in 1/3-cup portions onto griddle and gently spread out into approximately 4-inch circles. Cook until pancakes are browned on the bottom and edges begin to look dry, 3 to 4 minutes. Turn with a wide spatula and brown the other sides, 2 to 3 minutes longer, or until cooked through. As pancakes are cooked, transfer to baking sheets and keep in a warm oven. Serve warm with maple syrup.

Nutrition information per pancake:

Calories .........145

Carbohydrates 22 g

Protein 5

Fat 5 g

Saturated fat 2 g

Cholesterol 33 mg

Sodium 245 mg

Calcium 110 mg

Dietary fiber 3 g

Diabetic exchanges per serving: 1½ bread/starch, 1 fat.