November 01, 2017

Pumpkin spice up your month!

Here are two easy and healthier recipes for you to make at home. These are seasonal, festive and are sure to satisfy a sweet tooth. Both these recipes are low in refined sugars and rich in fiber. These recipes are inspired by snacks that are currently being served at Psynergy. Enjoy!

Pumpkin spice baked oatmeal
These can be served hot or cold, as a dessert with ice cream (similar to a cake), as breakfast with Greek yogurt or alone as a snack.

3 cups old-fashioned rolled oats/ steel cut oats
1/2 cup brown sugar
2.5 teaspoons baking powder
1 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/2 cup raisins
3 eggs
1/2 cup pumpkin puree
1/4 cup olive oil
1 1/2 cup skim milk
1/2 teaspoon vanilla essence


Preheat oven to 350 degrees.

Mix all ingredients together and then pour into a well-greased 8″ square or 8×10 baking dish.

Bake for 30-40 minutes, or until knife or toothpick inserted in center comes out mostly clean. Once cooled it can be cut into squares. 6 servings. Enjoy!

Healthy pumpkin pancakes
Delicious served as a breakfast meal alongside Greek yogurt.


1 cup oats
1/2 cup white whole wheat flour (replace with gluten-free flour for GF option)
2 tablespoons flax seeds
2 teaspoons baking powder
Pinch salt
2 teaspoons pumpkin pie spice
2 teaspoons cinnamon
1 teaspoon nutmeg
2 egg whites
1 teaspoon vanilla extract
3/4 cup pumpkin puree
1 to 1 1/2 cups skim milk


Preheat pancake griddle or skillet to 350°F or medium heat.

Grind oats and flax seeds in a blender or food processor until they are the consistency of flour.

In a large bowl, mix dry ingredients. In a separate bowl, mix all of the wet ingredients. Add to the dry ingredients and stir until just combined. Let stand for 2 minutes.

Spray a preheated skillet pan or griddle with cooking spray or lightly grease with canola oil.

Pour about 1/4 cup of batter (more or less, depending on the size you want) onto the pan to form a circle. You may need to spread it a little with the bottom of you measuring cup. Let cook until you see bubbles forming in the batter’s surface. When the bottom is golden, flip and cook the other side until it is cooked through, about 1 minute.

Repeat with remaining batter. Serve warm with honey or maple syrup and a side of Greek yogurt.

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