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Miso Wild and Brown Rice Pilaf

A beautiful side dish for an elegant meal of salmon with shrimp and roasted asparagus.

Lots of vegetables add flavor, color and nutrient-dense, low-calorie volume to this flavorful and satisfying pilaf.

I like to add miso because it enhances the flavor. If you don’t have it, just add salt and pepper to taste. And if you do choose to purchase it, try these Miso Sweet Potatoes. And you also must try this dressing for your grain or buddha bowls Miso Lime Dressing. 

Miso Wild and Brown Rice Pilaf

  • 1 tablespoon olive oil
  • 1 cup onion, chopped
  • 1 cup chopped carrot
  • 1 cup sliced celery
  • 1 cup mushrooms
  • 2 garlic cloves, minced

 

  • 2 (14 ounce) cans chicken or vegetable broth (I used Swanson’s Reduced Sodium Chicken Broth)
  • 1 ½ tablespoons white miso
  • 1 1/4 cups uncooked Trader Joe’s Brown Rice Medley
  • 2 tablespoons chopped fresh parsley (optional)

Heat oil in a large nonstick skillet or pan with lid.

Add onion, carrots, celery, mushrooms and garlic and cook until tender.

Add wild rice, broth and miso and stir to dissolve the miso. Heat to a boil.

Cover and cook over low heat for 15 minutes.

Add Brown Rice Medley.

Cover and cook over low heat for 35 minutes or until done.

Stir in parsley.

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Pumpkin Pancakes with Pumpkin Maple Sauce

I give you two different recipes for pumpkin pancakes here to experiment with and a recipe for a warm pumpkin and maple syrup sauce that will make your pumpkin pancake breakfast really special and provide lots of beta-carotene. Have fun topping your pancakes with various fruits. Mandarin oranges and blueberries. Strawberries and bananas. Raspberries and blueberries. Hot Apple Compote. Diced peaches.

I suggest you read my blog for tips on making perfect pancakes and apply those tips to making these recipes. In that blog I also link to an electric griddle that I recommend cooking all your pancakes on since you can control the temperature which is key to making perfect pancakes.

With its bright orange color, the pumpkin is bursting with beta-carotene, vitamin C and also potassium. Current research shows that the anti-oxidant beta-carotene may reduce the risks of developing certain types of cancer and may offer protection against heart disease.  Pumpkin seeds & pumpkin seed oil are good sources of zinc and unsaturated fatty acids.

Botanically speaking, a pumpkin is a squash and is native to the Americas dating as far back as the Indians in the 1500’s.  Pumpkins have become a symbol of American tradition at both Halloween & Thanksgiving thanks to the first colonial settlers.  Pumpkins can be served as a boiled or baked vegetable and a filling for pies, custards or cornbread.   Pumpkin seeds can be roasted for healthy snacking!

Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)

Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg
Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg

Pumpkin Maple Sauce

Top your favorite pancakes with Pumpkin Maple Sauce. It is wonderful and has lots of beta-carotene.

Heat 1 cup maple syrup, 1 1/4 cups LIBBY’S 100% Pure Pumpkin and 1/4 teaspoon ground cinnamon or pumpkin pie spice in small saucepan until warm.

SPICED PUMPKIN PANCAKES

The perfect breakfast for a cool Fall Sunday morning.

1 1/4 cups all purpose flour
3 tablespoons sugar
2 teaspoons baking powder
1 1/4 teaspoons pumpkin pie spice
3/4 teaspoon salt
1 1/3 cups milk
3/4 cup canned pure pumpkin
4 large eggs, separated, discard 2 yolks
3 Tbs unsalted butter, melted
1 teaspoon vanilla extract

Canola oil
Maple syrup

Whisk first 5 ingredients in large bowl to blend. Whisk milk, pumpkin, 2 egg yolks, melted butter and vanilla in medium bowl to blend well. Add pumpkin mixture to dry ingredients; whisk just until smooth (batter will be thick). Using an electric mixer beat egg whites in another medium bowl until stiff but not dry. Fold whites into batter in 2 additions. Brush large nonstick skillet or griddle lightly with oil; heat over medium heat. Working in batches, pour batter by 1/3 cupfuls into skillet. Cook until bubbles form on surface of pancakes and bottoms are brown, about 1 1/2 minutes per side. Repeat with remaining batter, brushing skillet lightly with oil between batches. Serve with syrup. Makes about 12

Spiced Pumpkin Pancakes Bon Appétit | November 2000  

Yield: Makes about 12

1 1/4 cups unbleached all-purpose flour
3 tablespoons sugar
2 teaspoons baking powder
1 1/4 teaspoons pumpkin pie spice
3/4 teaspoon salt
1 1/3 cups whole milk
3/4 cup canned pure pumpkin
4 large eggs, separated
1/4 cup (1/2 stick) unsalted butter, melted
1 teaspoon vanilla extract

Whisk first 5 ingredients in large bowl to blend. Whisk milk, pumpkin, egg yolks, melted butter and vanilla in medium bowl to blend well. Add pumpkin mixture to dry ingredients; whisk just until smooth (batter will be thick). Using electric mixer, beat egg whites in another medium bowl until stiff but not dry. Fold whites into batter in 2 additions. Brush large nonstick skillet with oil; heat over medium heat. Working in batches, pour batter by 1/3 cupfuls into skillet. Cook until bubbles form on surface of pancakes and bottoms are brown, about 1 1/2 minutes per side. Repeat with remaining batter, brushing skillet with oil between batches. Serve with syrup

 

 

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How to Make Perfect Whole Grain Pancakes

There is nothing like fluffy and tender pancakes. Part of my education as a registered dietitian is food science. I use that knowledge here tell you how to make the best possible pancake with a pancake mix. Or use your favorite homemade pancake recipe.

For nutritious pancakes, use Kodiak Cakes Flapjack and Waffle mix. These are whole grain and higher in protein than most mixes. To order online use the code Faires10 for a 10% discount.

The other pancake mix I like is Bob’s Red Mill linked here.

Make the batter but be careful not to overmix. If you overmix you will have tough and chewy pancakes instead of the light and fluffy ones you were dreaming about.

Next, let the batter rest 5 to 15 minutes. This will result in pancakes that are more tender. Use this time to clean up, set the table, and prep the other parts of your breakfast.

I suggest using an electric griddle set at 375 degrees so that you can control the temperature. Let it heat up a couple minutes. Then grease the the griddle lightly. Turn the temp down to 360 to 370 once you start to cook the pancakes.

Poached eggs are a nice accompaniment to pancakes. I have and love this poached egg maker pictured below. And for other breakfast ideas go to my post here.

Test the temperature of the griddle by making a tiny pancake and adjust the temperature accordingly. Not hot enough means slow cooking which makes tough pancakes and too hot and it burns.

Ladle the batter onto the heated griddle. Use a 1/4 cup measuring cup to make perfect sized pancakes that are evenly sized. Sprinkle frozen blueberries on top of each raw pancake. No need to thaw the berries before cooking. The contact of the frozen blueberries on the heated griddle will thaw the blueberries. If you put the blueberries into the raw batter and mix you will have overmixed and deflated pancakes.

Cook for 2 to 3 minutes on medium-high. You’ll know when to flip them when the edges are dry and bubbles have formed and popped around the edges.

You can use a spatula to check if they are nicely browned on the bottom. If the pancakes are too floppy to flip, they aren’t cooked enough. If they are getting brown before they’re ready to flip, turn down the heat.

Perfect edges, dry and bubbles have formed.

Don’t flip too soon. And only flip once or you will deflate the bubbles. Don’t press down on the pancakes while they’re cooking or that will result in a flat pancakes. Continue to cook until done.

Perfectly browned pancake.

Place pancakes on the warmed plate. Top with fresh blueberries or some thawed frozen blueberries. To enhance the flavor of your blueberry pancakes use blueberry syrup.

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