Cooked pumpkin doesn't get the publicity it deserves. Not only is it a low-calorie vegetable, it is a nutrition powerhouse. Young chidlren like the orange color, but some may not like the consistency of canned pumpkin. Don't worry. When you add spices and sweetness, the kids will devour it.

"The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene," according to the University of Illinois Extension Service. The body converts beta-carotene into vitamin A.

One cup of canned pumpkin contains only 49 calories. It has calcium, too, 37 milligrams per cup, and other nutrients: iron, magnesium, potassium, zinc, selenium, vitamin C, Niacin, Folate, vitamins A and B. It is also a good source of fiber.

Horticultural experts consider the Autumn Gold variety of pumpkin as the best, reports the University of Illinois Extension Service. There are many other varieties of pumpkin, some with intriguing names such as Baby Bear, Happy Jack, Big Moon and Sweetie Pie. Pumpkin shapes vary as well.

Libby's is one of the top producers of canned pumpkin and has a Website -- Pumpkin Power -- devoted to it. The purpose of the site is to get consumers to add pumpkin to every day meals. The site recommends adding pumpkin to spaghetti sauce, mashed potatoes, chili, applesauce, macaroni and cheese, ice cream topping, and even cocoa.

I decided to add canned pumpkin to pancake batter and came up with this recipe. Follow the recipe as is for a subtle pumpkin flavor. For a stronger pumpkin flavor, add 3/4 of a cup of canned pumpkin, and a little more milk. The pancakes should be thin, but not as thin as crepes.

You will need a 15-ounce can of pumpkin for this recipe. Take out what you need, refrigerate the rest, and use it in pumpkin custard, a sweet treat without the caloric pie crust. Add raisins, currants, or chopped walnuts to the recipe for additional fiber. Start your day the healthy way, with pumpkin pancakes!

Ingredients

1 cup Heart Smart Bisquick

1 teaspoon ground cinnamon

1/2 teaspoon allspice

1 tablespoon sugar or Splenda

1/2 cup canned pumpkin

2 tablespoons egg substitute

3/4 cup skim milk

Method

Whisk ingredients together in a large batter bowl. Set electric skillet or griddle to 350 degrees. Drop batter onto hot skillet. Turn pancakes over when the tops start to bubble. Serve immediately with warm maple syrup or sugar-free maple syrup.

Copyright 2009 by Harriet Hodgson