Meditation & Health #24 Contents


Golden Pumpkin Pancakes

By Wang Da & Dan Yi

It was autumn in Arizona. The lovely mellow light drew my friend and me outdoors to the nearby town of Carefree, to take part in the Enchanted Pumpkin Garden festival. Along with tasty treats, there were creative art installations featuring pumpkins.

Carved pumpkins of all shapes and sizes delighted the eye. There were even some in yoga poses. The artists brought new life to these pumpkins with their creativity and sense of humor.

My friend and I brought a pumpkin home. Curious about this nutritious and versatile food, we searched the Internet and learned that Native Americans wove mats out of dried pumpkin strips, which they used for trading. When the pilgrims arrived in the New World, they embraced pumpkin in their diet and used it in everything from soups to side dishes to desserts. The Irish brought the tradition of carving a jack o’ lantern for Halloween to North America. Celtic cultures in Ireland traditionally carved turnips and placed a light inside to ward off evil spirits. Turnips were replaced by pumpkins in the New World, and a new custom was born.

Wanting to put our pumpkin to good use, I whipped up a batch of oil-free, sugar-free golden pumpkin pancakes. This easy, flavorful and fragrant pancake recipe never fails to satisfy. These pancakes have a soft, fluffy texture and make for a comforting treat at any time of the day.



200 grams pumpkin
50 milliliters milk
100 grams glutinous rice flour



1. Wash, peel and remove pulp and seeds from pumpkin. Steam the pumpkin and mash it. Set aside to cool.

2. Add milk and glutinous rice flour to the mashed pumpkin. Knead to form a dough.

3. Divide the dough into small equal pieces and roll them into round pancakes.

4. Place the pancakes onto a nonstick flat pan. Cook on low heat for three minutes. Then flip and cook for another two minutes.

5. Top with yogurt and serve immediately. Other tasty toppings include maple syrup or honey, sesame seeds and shredded coconut.



Pumpkin is rich in carotenes which act as antioxidants with strong cancer-fighting properties. It is also rich in vitamins, calcium, phosphorus, iron and several other minerals. Pumpkin increases insulin secretion and strengthens glucose metabolism. The high cellulose content aids in the smooth working of the intestinal tract. As pumpkin contains a significant amount of fiber, consuming a small amount is enough to make you feel full faster and for longer. Hence, it is a suitable food for diabetics and those wishing to lose weight.

Overconsumption of pumpkin is a cause of carotenemia. The beta-carotene in the pumpkin is deposited in the skin, causing the complexion to turn orange. This condition is not harmful. If you stop eating pumpkin for a while, the complexion will revert to its original color.


Meditation & Health #24 Contents