I was so excited to hear that Monash University tested canned pumpkin recently and found it to be low FODMAP. Technically only 1/4 cup is low FODMAP, but that’s plenty to incorporate into some sweet and savory treats this fall.
This morning I experimented with making some low FODMAP pumpkin pancakes using oat flour as a base. This is my favorite pancake base because it’s a whole grain with lots of soluble fiber – good for digestion and for helping with high cholesterol. Soluble fiber is the only food that binds to cholesterol and brings it out of the body. Pumpkin is also high in soluble fiber, making these pancakes nutritious and delicious.
Serve these pancakes with pumpkin Greek yogurt for a fantastic fall treat!
Pumpkin Pancakes (Low FODMAP)
1 1/2 cups oat flour (use gluten-free oat flour if necessary)
1 Tbs and 1 tsp baking powder
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
3 Tbs maple syrup
2/3 cup canned pumpkin (not pumpkin pie filling)
1 cup milk or more if needed
1. Mix together the dry ingredients (flour, baking powder, salt, and spices) in a medium sized bowl.
2. Mix the remaining ingredients in a small bowl. Add the wet mixture to the dry mixture and stir until combined. After sitting for a few minutes, the baking soda will make the mixture puff up. If it’s too think, add more milk to thin it out.
3. Heat a medium to large skillet over medium heat. Add 1–2 teaspoons butter to the pan, then add the pancake batter, using about 1/4 cup batter per pancake. Flip when browned on one side.
4. Serve with store bought pumpkin Greek yogurt, or make your own combining plain Greek yogurt, pumpkin puree, and maple syrup.