Follow by Email

Saturday, November 15, 2014

Superfood Saturday- Vegan Pumpkin Pancakes

 It is 20 F in Milwaukee this morning and it is only November 15th! This is the same way our brutal winter started last year so I hope this early freeze is not a sign of things to come. Some of the outlying areas were as low as 6F this morning. I live close to Lake Michigan and that keeps the temperatures a bit warmer in the winter and cooler in the summer.

I start my ski season this weekend as a member of the ski patrol at Alpine Valley Resort in East Troy Wisconsin. So I needed a good breakfast to start my day. It is my first year with this patrol. My former ski hill decided last year they did not want volunteers any longer.  Several of my former patrol mates also moved to this patrol and it will be great to see them.

 I also start training next week and I pay more attention to what I am eating.  This is a hearty and healthy recipe that will help fuel my training.  My first race is January 10th, a cross country ski race, so I guess I better get used to the cold.

The pancakes stick more than other recipes I've made, so be sure to use enough oil in your frying pan.
Like any of my recipes, feel free to vary the ingredients, especially the flours. The recipe I adapted this from called for 1 1/2 of all white flour. I found the batter was too thin and I added the wheat flour and oat bran to make it a bit healthier. If you don't have oat bran, use a similar amount of wheat or white flour.  Enjoy!

Vegan Pumpkin Pancakes

1 ½ cup all purpose flour
½ cup whole wheat flour
½ cup oat bran
2 tablespoons brown sugar
1 tablespoon pumpkin pie spice
2 cups coconut milk
2 tablespoons apple cider vinegar
½ cup pumpkin butter or 1 cup pumpkin puree
3 tablespoons melted coconut oil, plus more for griddle
1 teaspoon orange extract

Mix together the dry ingredients in a large mixing bowl.  In another bowl combine the wet ingredients.  Beat with a whisk for about a minute.

Add the wet ingredients to the dry and mix until just combined. The batter may be a little lumpy. Allow the batter to sit for a few minutes so the baking soda can activate.

Heat frying pan (I use cast iron) and add coconut oil.  Use a ¼ cup measuring cup ladle the batter onto your griddle.  Allow to cook until you see bubbles form on the surface and the edges begin to brown.  Flip the pancake and allow to cook on the other side.

When finished I place the pancakes onto a baking sheet and keep warm in a 300 F oven.

Keep adding coconut oil to the griddle if needed. I found the pancakes absorbed the coconut oil and I had to keep adding.

Serve with maple syrup. You can also add fruit like raspberries, apples, or bananas and a handful of chopped nuts.

Serves 6

Superfoods in this recipe: Pumpkin, apple cider vinegar, coconut oil, oat bran.


Chris Wodke at Aquathlon National Championship 2014

Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

No comments:

Post a Comment