Fruit-Filled Puff Pancake

Ingredients:

1 Tbsp butter
1/3 c. all-purpose flour
3 Tbsp sugar, divided
1/4 tsp salt
3 eggs, slightly beaten
1/2 c. milk
1-1/2 c. fresh or frozen blueberries
1 medium ripe banana, sliced
1/4 tsp cinnamon

1. Place butter in a 9-in pie or cake pan.  Bake at 400 F for 4-5 minutes or until melted.  Meanwhile, in a medium bowl, combine the flour, 1 Tbsp sugar and salt.  Add eggs and milk; whisk until smooth.

2. Pour into hot pan.  Bake at 400 F for 10-12 minutes or until edges are puffed and golden brown.  Meanwhile, combine blueberries and banana.

3. In a small bowl, combine cinnamon and remaining sugar.  Spoon the fruit mixture onto pancake; sprinkle with the cinnamon-sugar.  Cut into wedges.

***You can use any fruit you’d like (we used blueberries, strawberries, and bananas).  Also I did not use even half of the cinnamon-sugar mixture.  I could not imagine piling on *that* much sugar…but you can if you want.

Here’s the dirt:
4 servings

232 calories
8 g fat (4 g saturated)
171 mg cholesterol
240 mg sodium
34 g carbs
2 g fiber
8 g protein

-Erica

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

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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