Written by Chris -
Chia seeds are a newly popular food which has a history of use by many Pacific Coast groups of Native Americans. One half ounce has about 70 calories, 2.5 grams of protein, 4.5 grams fat, 6 grams carbohydrates and 5 grams of fiber (source: USDA). The seeds look a little like poppy seeds and can be eaten right out of the bag or sprinkled over hot or cold cereal, yogurt and the like. They can even be added to salads, vegetables and cooked grains. You can bake with them, too! They’re mild in flavor, making them easy to incorporate into just about any recipe.
I recently added chia seeds to my family-favorite pumpkin pancake recipe. Let me start out by saying that this recipe already has LIBBY’S® 100% Pure Pumpkin in it, which is a nutritious powerhouse in itself (excellent source of Vitamin A and fiber per serving!). I added 2 tablespoons of chia seeds to the batter. You can add more if you want, but 2 tablespoons is a good starting point. When cooked, you can’t taste them in the pancakes, but you can see little black flecks. I wanted a little crunch and extra nutrition so I added some to the top, too.
Ingredients for 18 pancakes:
- 2 cups all-purpose flour or white whole-wheat flour
- 1 1/2 teaspoons baking powder
- 1 1/2 teaspoons ground cinnamon
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 2 cups lowfat buttermilk
- 2 large eggs
- 1/2 cup LIBBY’S® 100% Pure Pumpkin
- 2 tablespoons honey, granulated sugar or packed brown sugar
- 3 tablespoons unsalted butter, melted and cooled
- 2 tablespoons chia seeds, plus more for garnish
- Nonstick cooking spray
- Pure maple syrup
COMBINE flour, baking powder, cinnamon, baking soda and salt in large bowl.
WHISK together buttermilk, eggs, pumpkin, honey and butter in large bowl. Add to flour mixture; stir until combined. Do not over mix. Let batter sit for 10 minutes; stir in chia seeds.
SPRAY griddle or a large nonstick skillet with cooking spray and heat over medium-high heat. Pour ¼ cup batter for each pancake onto griddle and cook for about 2 minutes or until edges are set and look dry. Flip over and cook for an additional 2 minutes or until golden brown. Top with additional chia seeds. Serve with syrup.
Tip: I don’t have a griddle at home, so I use a large skillet… which means I can only make 3 pancakes at one time. To keep the pancakes warm and moist while preparing the entire batch, spray a large cooling rack with nonstick cooking spray, and then place it on a large baking sheet in a 200° F. oven. As the pancakes are done, place them on the cooling rack, uncovered and in a single layer. I picked up this tip from Cook’s Illustrated. Works every time!
To print this recipe and check out the nutrition profile, click here and you will be taken to our recipe site, meals.com. You can print the recipe from there, plus find all sorts of other great recipes and articles, too! And if you are a pumpkin fan like me and like to add pumpkin to your recipes to boost nutrition, click here for creative solutions that may surprise you!
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