Pumpkin Pancakes and Orange Smoothies

I must admit fall is my favorite time of year.  The trees are beautiful and vibrant reds, oranges, and yellows.  The air becomes crisp and cool with amazing breezes.  Everything around me seems fresh, yet comfortable.  I know it is not fall just yet, but I am looking forward to it.  Pumpkins, squash, friends, family, birthdays, holidays, and so much more.

Here are a couple recipes that will be perfect for those lazy fall weekend mornings:

PUMPKIN PANCAKES

• 1-1/2 cups all-purpose flour
• 1/2 cup whole wheat flour
• 2 tablespoons brown sugar
• 2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground nutmeg
• 1-1/2 cups fat-free milk
• 1/2 cup canned pumpkin
• 1 egg white, lightly beaten
• 2 tablespoons canola oil

• In a large bowl, combine the first eight ingredients. In a small bowl, combine the milk, pumpkin, egg white and oil; stir into dry ingredients just until moistened.
• Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until second side is golden brown.

Here’s the dirt:
6 servings (2 pancakes each)

240 calories
5 g fat (1 g saturated fat)
1 mg cholesterol
375 mg sodium
41 g carbohydrate
3 g fiber
8 g protein

************************************************************

ORANGE STRAWBERRY SMOOTHIE

• 2-1/4 cups orange juice
• 1 package (12.3 ounces) silken reduced-fat firm tofu
• 3 cups halved frozen unsweetened strawberries
• 1-1/2 cups sliced ripe bananas

In a food processor, combine the orange juice, tofu, strawberries and bananas; cover and pulse until blended. Pour into chilled glasses; serve immediately.

Here’s the dirt:
6 servings (1 cup each)

120 calories
1 g fat (trace saturated fat)
0 cholesterol
51 mg sodium
25 g carbs
3 g fiber
5 g protein

-Erica

More Helpful Hints

While roaming around on the Internet I found these 12 healthy snacks that help fight off hunger:

1.  Warm toasted nuts: Toss a combination of nuts – pecans, almonds, peanuts, cashes – with chili powder, black pepper, and a pinch of cayenne. Roast in a 400 degree F oven for 10 minutes, until warm and toasty.

2.  Ants on a Log: Slather celery with smooth or chunky peanut butter. Dot with raisins.

3.  Boil a few cups of frozen edamame until tender. Drain and toss with a light coasting of sesame oil, red pepper flakes, and kosher salt.

4.  Make your own souped-up trail mix: Combine 1 cup almonds, walnuts, or cashews (or a mix of all three) with 1/2 cup sunflower seeds and 1 1/2 cups dried fruit: raisins, apricots, apples, prunes, and/or banana chips

5.  Spread the inside of a pita half with plenty of hummus and top with sliced tomato, onion, and lettuce.

6.  Stuff cherry peppers or bottled Peppadew peppers with soft goat cheese or mini balls of fresh mozzarella.

7.  Lay a slice of swiss cheese on a cutting board. Top with a slice of deli turkey and a spoonful of hummus or guacamole. Wrap like a jelly roll and eat

8.  Cut fresh mozzarella into 1/2-inch cubes. Skewer on toothpicks with pitted green olives and sundried tomatoes.

9.  Pop a bag of popcorn. While it’s still hot, toss the popcorn with a half cup grated Parmesan and a good amount of chopped fresh rosemary.

10. Combine a can of tuna with your favorite salsa. Use Triscuits for scooping

11.  Pop a bag of popcorn. While it’s still hot, toss with a tablespoon of melted butter, then 2 tablespoons of sugar and a teaspoon of cinnamon.

12.  Pave a slice of toasted wheat bread with peanut butter and banana slices. Top with a drizzel of honey.

All of these snacks sound delicious to me, and hopefully you.

For the day I have already gotten 30 minutes of dancing in, but I think I may do more.  I am just sitting here working on a couple assignments for school, but I think I would rather be up moving around.  What better way to take a break from sitting for a while, right?

What exercise have you done today?

-Erica

Banana Berry Drink

This “smoothie” tastes *wonderful* and is a great breakfast for someone crunched on time.

BANANA BERRY DRINK

3/4 c. orange juice, chilled
1/3 c. pineapple juice, chilled
1 c. frozen blueberries
1/2 c. frozen sweetened sliced strawberries
1/2 c. plain yogurt
1 small ripe banana, sliced

Place half of each ingredient in a blender; cover and process until smooth.  Pour into chilled glasses.  Repeat with remaining ingredients.  Serve immediately.

Here’s the dirt on this recipe:
5 servings

100 calories
1 g. fat (1 g. saturated fat)
3 mg. cholesterol
13 mg. sodium
22 g. carbs
2 g. fiber
2 g. protein

-Erica