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Pumpkin Recipes

Blueberry Pumpkin Pancakes

These blueberry pumpkin pancakes are made with whole-wheat flour, lightly sweetened and bursting nutrition from pumpkin and blueberries!

I’m proud to partner with the U.S. Highbush Blueberry Council for this post. All opinions are my own and I appreciated your support!

Adding blueberries to pancakes is not only one of the most delicious ways to eat more blueberries, but it’s also an easy way to add more nutrition to your weekend brunch!

Blueberry pumpkin pancakes make for a perfect weekend breakfast any time of year! The pumpkin puree contributes to their moist and fluffy texture, while the blueberries add a burst of flavor to each bite!

I love topping these pancakes with a drizzle of maple syrup or a little bit of melty, unsweetened peanut butter!

Nutrition Benefits of Blueberries

Blueberries are a good source of vitamin C and other vitamins and minerals like vitamin K, manganese, and fiber. A serving of blueberries (a handful or a cup) contains 3.6 g of fiber. Fiber aids in digestion and contributes to feelings of satiety after a meal.

Most of us are not getting enough fiber, so grabbing a handful of blueberries or adding them into pancakes batter like in this recipe, is an easy way to up the fiber in our daily diet!

Let’s go back to vitamin C for a second. One serving of blueberries (a cup or a handful) provides 16% of the daily recommended amount of vitamin C. Vitamin C is an antioxidant that helps the immune system work properly and is needed for growth and repair of tissue all over the body.

Vitamin C also helps the body absorb iron from plant-based foods. Plant-based foods that contain iron are veggies like spinach, and broccoli and things like lentils and beans. Add a handful of blueberries to your favorite salad, or grain bowl with beans to boost your iron absorption!

Are fresh or frozen blueberries more nutritious?

Trick question! BOTH fresh and frozen blueberries contain beneficial vitamins and minerals. Like fresh blueberries, frozen blueberries are a good source of fiber and only 80 calories per cup.

Frozen blueberries are a convenient and cost-effective way to help you eat nutritiously. I always have a bag in my freezer that I especially like using for smoothies because of the awesome texture the frozen blueberries give a thick smoothie!

Research on Blueberry Health Outcomes

Blueberries may promote good health in additional ways. Investigators are currently pursuing five tracks to better understand the role they may play — cardiovascular health, brain health, exercise, insulin response, and gut health. For more information on blueberry research check out this link.

fluffy pumpkin blueberry pancakes

Blueberry Pumpkin Pancakes

Maggie Michalczyk, RDN
These blueberry pumpkin pancakes make for the perfect weekend breakfast no matter the season! They’re extra fluffy and only lightly sweetened! 
Prep Time 5 mins
Cook Time 10 mins
Servings 6 -8 pancakes

Ingredients
  

  • 1 cup whole wheat flour
  • 1 cup fresh or frozen blueberries
  • 3/4 cup pumpkin puree
  • 3/4 cup unsweetened almond milk plus a little more if needed
  • 2 tsp. baking powder
  • 1/4 tsp. salt
  • 1 tsp. pumpkin pie spice
  • 1/4 tsp. nutmeg
  • 1/4 teaspoon ginger
  • 1 egg lightly beaten
  • 1 tbsp. coconut oil
  • 1 tbsp. pure maple syrup
  • 2 tsp. vanilla extract

Instructions
 

  • In a large bowl, whisk together flour, baking powder, salt and spices.
  • In a medium bowl, combine pumpkin puree, almond milk, egg, coconut oil, maple syrup, and vanilla until smooth.
  • Add wet ingredients to dry ingredients and mix until just combined. Fold in blueberries.
  • Lightly coat a large nonstick skillet or griddle with coconut oil and heat over medium.
  • After a minute or two, drop batter by 1/4-1/3 cup onto skillet (using a measuring cup works well).
  • Cook until bubbles appear on the edges, about 2 minutes.
  • Flip cakes and cook until golden brown on underside, 2 minutes.
  • Repeat with more oil and remaining batter. You may need to reduce heat to medium low on the pan to prevent burning especially with the 4th and 5th pancakes!
  • Top with extra blueberries and enjoy!

Looking for more recipes with pumpkin puree or blueberries?! Be sure to check out this post for paleo blueberry shortbread bars and this post for pumpkin blueberry muffins!

Pin these blueberry pumpkin pancakes for later!

Easy Meals

Kale Cauliflower Power Breakfast Bowl

Packed with high nutrients ingredients and a hint of spice, this kale cauliflower bowl is perfect for breakfast, lunch or dinner . It’s gluten free and will keep you extra satisfied from the protein and fiber!

This post was sponsored by Nature’s Greens but all opinions are my own! 

To be honest, in this day of meal prepping, I am not a meal prepper! My strategy to make sure I have veggies, grains and proteins on hand throughout the week revolves more around making a larger batch of one thing that can last for let’s say two meals or ingredients that I can use interchangeably throughout the week. I often hear from my clients and followers that eating the same salad over and over again is boring, which is why meal prepping does not work for them. I challenge them with the idea of a prepping a couple things that they like and then as the days go on get creative with those ingredients rather than using them for the same meal three or four times.



The ingredients in this kale cauliflower bowl are perfect for that. It’s hearty, savory and packed with different flavors and textures to help keep you satisfied until your next meal. If you’re New Year’s resolution was to eat more veggies, I challenge you to try this bowl for breakfast once or twice a week. Making the ingredients ahead of time (i.e. the quinoa, cauliflower and even the kale) and top it with a fresh egg it makes it just as quick as grabbing cereal or toast in the morning but way more nutritious.

For me, a filling breakfast really sets my whole day up for success eating wise. If I don’t have something with protein, fiber and good carbohydrates, I find myself hungrier throughout the day which leads to eating way more than I normally would at night. I totally understand that not everyone is a breakfast eater, but if you do find yourself especially famished and or hangry, overdoing it at lunch and dinner, etc, start with something small that contains protein, fiber and is low in sugar for breakfast. Start to see how you feel on days you have breakfast and go from there.

Eating breakfast is not an issue for me but eating greens in the morning definitely is!  This kale cauliflower breakfast bowl is helping me to reap the nutritional benefits of kale. Did you kale is one of the few vegetables that contains protein too? That’s just one of the many benefits this leafy green can contribute to your diet.


With Nature’s Greens kale greens they’ve already done the hard work for you. Their greens are triple washed, and ready to cook and serve. Having a bag in your fridge makes it so convenient to simply add a handful to whatever you are having. Leftovers from dinner last night? Liven them up by putting them on a bed of kale greens! Trust me, it even works for pizza!

If you’re on a kale kick be sure to check out these other kale recipes on my site: kale butternut squash pizza, kale sausage egg muffins, blackberry kale farro salad, and kale pesto!

Kale Cauliflower Power Breakfast Bowl

Kale Cauliflower Power Breakfast Bowl

Maggie Michaczyk, RDN
Wake up with the goodness of veggies and protein in this power breakfast bowl! Spicy cauliflower complements crunchy and nutrient dense kale for a delicious and filling meal anytime of day. 
Prep Time 20 mins
Cook Time 5 mins
Servings 2 servings

Ingredients
  

  •  
  • 2 cups Nature’s Greens Kale Greens
  • 2 cups quinoa, cooked
  • 1 head cauliflower cut into 1-inch pieces*
  • 2 tbsp. olive oil
  • 1 tbsp. garlic powder
  • Salt and pepper to taste
  • ¼ cup pumpkin seeds
  • ¼ cup Frank’s Red Hot Sauce
  • ¼ cup brown rice flour
  • 1 tbsp. water
  • 2 eggs your favorite way for topping the bowls

Instructions
 

  • Preheat the oven to 415 degrees F.
  • In a small bowl remove any remaining stems from kale and add olive oil.
  • Massage oil into the kale with your hands. Then add the garlic powder and salt and pepper. Massage one more time and add to a small pan and saute for 2-3 minutes. Set aside.
  • Wash and cut the cauliflower into 1 inch pieces (it’s ok if some a little bigger and some are a little smaller).
  • In small bowl combine the hot sauce, brown rice flour and water. Mix together and pour on top of cauliflower. Mixing until all the pieces are lightly coated.
  • Bake in the oven for 18 minutes.
  • While cauliflower is roasting, cook quinoa according to package instructions.  

To assemble the bowls:

  • Add about 1 cup of quinoa to the bottom of your bowl top with 1 cup of ½-1 cup of kale, ½ cup buffalo cauliflower and a sprinkle of pumpkin seeds.
  • Cook an egg your favorite way. I suggest either hard-boiled, soft-boiled or fried for this bowl!
  • Place the egg on top and add a pinch more of salt and pepper if desired.

Notes

*you will have leftover cauliflower from this recipe. I strongly encourage you to add it to something else you are eating the next day!

XOXO

MAGGIE

Pin this Kale Cauliflower Breakfast Bowl for Later!


Easy Meals

Simple Matcha Crepes

Make breakfast feel extra special with these easy to make matcha crepes! These really thin pancakes are easier to make than you may think and delicious!

Crepes will forever remind me of studying abroad in Paris where I ate Nutella crepes underneath the Eiffel Tower as the sun was setting and didn’t have a care in the world. This easy matcha crepe recipe can almost take me back to that very moment, and if you’ve never had crepes before this one is for you!

Why the addition of the matcha? Matcha is green tea powder that is bursting with antioxidants, plus look at how pretty these turned out green!

On regular week day mornings you can catch me eating my favorite breakfast combination of a scrambled egg plus a banana and creamy peanut butter mixed with hemp seeds. This breakfast fuels my morning and I know that I need the protein from the egg because on days when I don’t have it, I’m more ravenous throughout the day.

I’ve used Eggland’s Best eggs for this recipe! They are the only eggs I buy, and here’s why:

  • Eggland’s Best eggs stay fresher longer than ordinary eggs, and have 6 times the vitamin D and more than double the B12 of ordinary eggs! These two nutrients are crucial for overall mood and energy and one of the reasons why eggs are such a breakfast staple for me on weekdays and weekends.
  • They contain 25% less saturated fat, more than double the omega-3’s, 10X more vitamin E , 38% more lutein, are an excellent source of vitamin B12 and B5 and contain 60 calories vs. 70 calories in regular eggs.
  • Eggland’s Best eggs come from hens fed a wholesome, all-vegetarian diet consisting of healthy grains, canola oil, and a supplement of rice bran, alfalfa, sea kelp, and Vitamin E. The Eggland’s Best hen feed contains no animal by-products and no recycled or processed foods. They never use hormones, steroids, or antibiotics of any kind.  

Worried about cholesterol? Don’t be! The most recent 2015-2020 Dietary Guidelines lift the previous limit on daily cholesterol intake concluding that dietary cholesterol is in fact not a driving factor in the increase of blood cholesterol as much as saturated fat and other factors can be.

The guidelines now support regular egg consumption along with nutrient-rich whole foods as part of all of the healthy patterns.

For the average person, it’s perfectly safe to eat two eggs per day. Eggs are a good source of nutrients like carotenoids that are important for eye health.  

Eggs do contain saturated fat (1.6 grams per egg), a type of fat that the  American Heart Association recommends keeping to no more than 6 percent of daily calories.

It’s important to keep this in mind for the diet overall along with maintaining a well-rounded eating pattern filled with different fruits, vegetables, whole-grains and varying sources of protein.

Eggs go way beyond just breakfast time in my book. Scrambled, hard-boiled, fried, poached, over easy….I’m here for all of it!

You can use a regular pan to make these crepes, however I recommend this crepe pan for easing flipping!

If you’re into these crepes, be sure to try this recipe for pumpkin crepes and this one for healthy pumpkin banana pancakes–both delicious for weekend brunch!

crepes with berries

Easy to Make Matcha Crepes

Maggie Michalczyk, RDN
These matcha egg crepes make the perfect special Sunday breakfast. Thin and fluffy they are great both sweet with yogurt and berries and savory with spinach and an egg inside! No matter how you top them they make a special breakfast! 
Prep Time 40 mins
Cook Time 7 hrs 54 mins
Total Time 20 mins
Servings 12 crepes

Ingredients
  

For the Crepe Batter:

  • 2 large eggs
  • 1/4 cup butter melted
  • 8 tbsp. all-purpose flour
  • 2 tbsp coconut sugar*
  • 1/2 cup + 2 tbsp. almond milk**
  • 1 tbsp. water
  • 1/2 tsp. vanilla
  • 1 tsp. matcha green tea powder optional
  • coconut oil cooking spray to grease the pan

Sweet + Savory Suggestions for Crepe Filling:

  • greek yogurt
  • nut butter
  • spinach mushrooms & an egg
  • nutella
  • fresh fruit
  • jam
  • cream cheese and smoked salmon

Instructions
 

  • Combine all of the crepe ingredients in a blender, except the flour. Mix together and add in the flour, 1 tbsp at a time, blending just until all of the flour has been mixed in. 
  • Chill the batter in the fridge for 30 minutes. 
  • If adding matcha, whisk it into the batter after it has chilled. It’s ok if you still see some green specks. 
  • Use a 1/4 cup measuring cup to pour batter onto skillet forming a round, very thin pancake. Cook the crepe for about 2 minutes, until the bottom is light brown. Use a spatula to loosen the edges and flip to cook the other side.
  • Stack crepes on a plate one on top of another until all of the batter is used up.
  • Fill with sweet or savory toppings and fold in half or into triangle pieces. 

Notes

*Can use regular sugar.
**Can use regular milk if preferred 

XOXO

Maggie

Pin these easy to make matcha crepes for later!