Wyoming WIC

Pumpkin Power: Pumpkin Pancakes

Pumpkin-Power-Pumpkin-Pancakes-QR-code
September 29, 2021 General /FamilyRecipes

From farmers markets to Jack-O-Lanterns, pumpkins pop up just about everywhere this time of year. Along with squash and watermelon, pumpkin is a member of the gourd family. Surprisingly, pumpkin is actually considered a fruit – and a healthy one too!

Start your family’s day with a stack of these super-nutritious pancakes. Made with whole wheat flour and ground flaxseed as well as milk, eggs and canned pumpkin purée, each serving has nearly a day’s worth of vitamin A. These pancakes are easy to make, and if your kids are like ours, they’ll probably ask for them every morning!

Makes 4 to 5 Servings

3/4 cup all-purpose flour

3/4 cup whole wheat flour

2 tablespoons ground flaxseed or wheat germ

1 tablespoon baking powder

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

2 large eggs, beaten

1 1/3 cups 1% low-fat milk

1/2 cup canned 100% pumpkin purée

1 tablespoon maple syrup

1 teaspoon vanilla extract

TIP: Shredded, reduced-fat Cheddar cheese, light sour cream or plain yogurt, fresh cilantro

  • In a large bowl, whisk together the all-purpose flour, whole wheat flour, flaxseed, baking powder, cinnamon and salt.
  • In a separate bowl, whisk together the eggs, milk, pumpkin, maple syrup and vanilla until well blended. Pour the liquid ingredients over the dry ingredients and stir until just combined.
  • Lightly oil or coat a large nonstick skillet or griddle with nonstick cooking spray and heat over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch pancakes.
  • Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden, about 3 minutes. Flip the pancakes, and cook until the other sides are golden, an additional 2 to 3 minutes. Adjust the heat as you go if the bottoms brown too quickly. Repeat with the remaining cooking spray and batter.

Nutrition Information per Serving (3 to 4 pancakes):

240 calories, 4.5g fat (1.5g saturated, 0.6g omega-3), 500mg sodium, 40g carbohydrate, 5g fiber, 11g protein, 70% vitamin A, 35% calcium, 15% iron

Install this web app on your iPhone: tap ios-share and then Add to Home Screen.

SIDE-LYING HOLD

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
CROSS-CRADLE HOLD

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
CLUTCH OR “FOOTBALL” HOLD

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE HOLD

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Laid-Back Hold

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position