Recipes – Part 1

This blog will be the beginning of three blogs with some of my favorite nutritional recipes

that are excellent nutritional sources, and TASTY!

butternut squash n pumpkin pancakes


Butternut Squash (or pumpkin) pancakes

Mashed baked butternut squash or small pumpkin (1/4 to 1/3 can of pumpkin)
1 egg (or one individual cup of applesauce)
½ cup skim milk (add more if not thin enough)
1 cups whole wheat pastry flour
2 tsp baking powder
½ tsp ground cinnamon
¼ tsp ground cloves
1 tbl vegetable oil or spray oil for keeping pancakes from sticking

Bake the squash (or pumpkin) at 350 degrees for 40 minutes. Peel, seed, and mash. Let it cool off. In a bowl combine the squash (or pumpkin) with egg, and milk. In a separate bowl combine and stir all the dry ingredients, and add to the wet ingredients. Measure ¼ cup per pancake, and pour onto hot griddle or pan, when golden brown, flip.

Nutritional Information: 101 cal. 4g prot. 2 gr fat 18g carb 17 mg cholesterol 3 gr fiber.
For added protein, serve with vanilla yogurt on top.
Makes 8-10 pancakes


Maple-Walnut Granola

6 cups rolled oats
2 cups walnuts chopped coarsely
½ to 1 cup sesame seeds
1 cup barley or whole wheat pastry flour
1 teaspoon ground cinnamon
½ teaspoon ground allspice
½ teaspoon ground nutmeg or cardamom
½ teaspoon salt (can be omitted)
¾ cup maple syrup
¾ cup honey
½ vegetable oil
2 tablespoon frozen orange juice concentrate (or 2 teaspoons vanilla extract)
Preheat the oven to 300 degrees F. Combine all the dry ingredients in a large mixing bowl. In a separate bowl whisk all liquid ingredients until a creamy consistency. Pour the wet ingredients into the dry ingredients, and blend well. Divide into half the ingredients into one of two cookie sheets or two large baking pans making sure that the granola is nor more than 1 inch deep.
Bake for one 1 hour turning the granola with a spatula every 15 minutes. After 20 minutes, switch up the position of the pans (top to bottom/vice-versa). After an hour, remove and let cool. The granola will become crunchy as it cools. Store in an air-tight container.

Makes 8 cups Good with Yogurt, as topping on other hot cereals, and can be used with ice cream for a dessert!
Nutritional Information: Per ¼ cup serving: 201 cal., 10g. Fat, 5g. Protein, 26g Carb, 0mg cholesterol, 37g sodium (less if salt is omitted), 0.5g Fiber.

2 thoughts on “Recipes – Part 1

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