Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
1 cup all-purpose flour
1 cup whole wheat flour
1 cup pecans, very finely chopped
3/4 cup sugar
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
4 large omega-3 eggs, beaten
One 15-ounce can 100% pure pumpkin
1/2 cup canola oil
1/4 cup 1% lowfat milk
1/2 cup mini chocolate chips
Preheat the oven to 350°F. Lightly oil or coat a 15 x 10 x 1-inch baking pan (jelly roll pan) with nonstick cooking spray and set aside.
Whisk together the flour, whole wheat flour, pecans, sugar, baking powder, cinnamon, baking soda, and salt in a large bowl. In a separate bowl, combine the eggs, pumpkin, canola oil, and milk.
Add to the dry mixture along with the chocolate chips and stir to combine.
Spread the batter evenly in the prepared pan and bake for 25 minutes or until a wooden toothpick inserted in the center comes out clean. Cool on a wire rack.
Tip: For maximum freshness, store leftovers in a large plastic container in the refrigerator.
Nutrition Information per Serving: 140 calories, 8g fat (1.5g saturated, 0.4g omega-3, 4.4g monounsaturated), 95mg sodium, 15g carbohydrates, 2g fiber, 2g protein, 45% vitamin A
Kitchen Notes
• If you can’t find canned pumpkin, canned pureed sweet potato or squash works just as well.
• Omega-3 eggs contain 100 to 200mg heart-healthy omega-3s per egg. Most supermarkets now carry omega-3 eggs. While they may cost a bit more, we think it’s worth it for all that good nutrition.
• Canned pumpkin has about 20 times more vitamin A than fresh pumpkin.
• In most recipes that call for all white flour, you can easily replace up to half the flour with whole wheat. Whole wheat flour has five times more fiber, vitamin E, vitamin B6, and magnesium (good for bone health) than white flour.
• Canola oil can be substituted for solid fats such as shortening, butter, and margarine. Use 3/4 cup canola oil for every one cup of solid fat. You’ll get triple the omega-3 fat while cutting the saturated fat by a third.
