Fall Pumpkin Pancakes with Mixed Berries Sauce

Pumpkin Pancakes

INGREDIENTS- Pumpkin Pancakes

  • 1 cup organic spelt flour (I used Arrowhead Mills’s. You may also use other whole grain flour)
  • 1 tsp pumpkin pie spice
  • ¼ tsp salt
  • 1 Tbsp ground flaxseed meal + 3 Tbsp of water (Let sit for 5 minutes before adding to your recipe. You may also use 1 whole egg if you don’t have flaxseed meal)
  • 1 cup calcium-fortified almond milk (I used Blue Diamond Almond Cashew Blend)
  • 1/2 cup pumpkin puree (I used 365 100% Pure Pumpkin)
  • ½ tsp almond extract (I used Simply Organic’s. You may also use vanilla extract)
  • 1 Tbsp coconut oil


  1. Mix the dry ingredients together in a bowl.
  2. Add wet ingredients into the bowl and stir until well-blended.
  3. Heat cast iron skillet over medium heat. Oil surface with Coconut oil spray.
  4. Pour 1/2 cup batter into skillet. Cook for about 2 minutes on each side.
  5. Serve with mixed berries toppings.

INGREDIENTS- Mixed Berries Sauce

  • 1 cup organic strawberries
  • 1 cup organic wild blueberries
  • 1 Tbsp Raw Honey or Maple Syrup
  • 1 Tbsp water


  1. Simmer all ingredients in a small saucepan over low-medium heat for 3-5 minutes.
  2. Stir often to keep from burning.

Healthy Eating for the Holidays


7 Tips for avoiding over-indulgence at Holiday parties:

  1. Spend time making conversations instead of stuffing yourself with foods/drinks.
  2. Have a 200-350 Kcal snack before you arrive the party (ex. a handful of nuts, a non-fat Greek yogurt with 1 Tbsp of flaxseed/chia seed/fresh chopped berries, a piece of fruit with 1 Tbsp natural Almond Butter).
  3. Suggest guests to bring a healthy dish along with recipes to share with friends and family.
  4. Limit alcohol consumption. Choose wine or straight spirits over mixed drinks or beer. Have at least a glass of water in between drinks.
  5. Eat slowly and enjoy every bite of your meal.
  6. Stick with the 3 bites rule if you want to have cheat foods (ex. high calorie pie).
  7. Have fun and dance off the calories with friends and family.

Holiday Meals

Holiday Food Choices:


  • Vegetable or Fresh Fruit Salad with light dressing (ex. Greek yogurt)
  • Steamed/Roasted Vegetables
  • Mashed sweet potato/pumpkin
  • Boiled Fish/Chicken breast/Turkey breast
  • Water


  • Eggnog/Soda/Juice
  • Gravy/Cream/Butter sauce
  • Baby ribs
  • Holiday pies/cakes/bread pudding
  • Fried Foods
  • Alcoholic beverages