Author: Dr. Dylan Cutler, Ph.D.

Dr. Dylan Cutler is the founder of Phruitful Dish. She's a holistic health content creator, vegan, athlete, feminist, social activist, and PCOS fighter. She obtained her Ph.D. in obstetrics and gynaecology specializing in PCOS management using nutrition, movement, and mindfulness. She resides in Victoria, Canada on unceded Lekwungen and W̱SÁNEĆ territories.

Banana Oat Pumpkin Pancakes

Vegan, gluten-free pancakes with flavors of fall.

I wasn’t a huge pancake eater growing up. This is likely because pancakes are not something that typically comes to mind when we think of healthy breakfast options (and I have been a health fanatic for a LONG time). However, recently I discovered how to make nutrient-rich, gluten-free plant-cakes which can easily be eaten everyday. The first 3 ingredients listed (oats, banana, almond milk) are a great base to then flavour with seasonal fruit or vegetables (pumpkin, for example). Pumpkin has several evidence-based health benefits including: improved heart health, better eye health, and lower blood pressure.

You may find these much denser than typical pancakes (great for sharing with a friend or saving them for yourself). Also, I like making mini pancakes which results in more pancakes (for stacking fun). Enjoy!

banana vanilla protein pancakes phruitful dish

Pancakes:

  • 1 cup rolled oats
  • 2/3 cup unsweetened plant-based milk
  • 1 ripe banana
  • 1/3 cup pumpkin
  • 2 tsp pumpkin spice (2 parts cinnamon to 1 part each all spice, nutmeg, ginger)
Berry Sauce (heat on stove to make a thick syrup):
  • 3 frozen strawberries
  • 1 tbsp maple syrup

banana vanilla protein pancakes phruitful dish

How to:

  1. Blend pancake ingredients in a blender until it becomes a smooth enough consistency for pouring.
  2. Use a measuring cup (1/4 or 1/3 cup) to transfer and pour batter for each pancake on to a hot frying pan (with stove on medium heat).
  3. Cook pancakes until bubbles start to form, then flip them.
  4. Stack pancakes on a plate.
  5. Pour berry sauce over stack and top with fruit and/or nuts.

banana oat pumpkin pancakes phruitful dish

PCOS Powers:

  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • almond milk = high in vitamin D and calcium (many women with PCOS are vitamin-D deficient)
  • oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood

An additional almond date pancake sauce recipe can be found in my vegan eBook: Cooking with Compassion – 30 Vegan, Gluten-Free Recipes to Nourish Ourselves, Our Families & Our Planet 

Pumpkin Cinnamon Date Smoothie

A rich smoothie with notes of pumpkin spice.

Some of my joys of fall include: leaves turning and falling to the ground, cool breezes, invigorating hikes, cozy sweaters, hot tea, pumpkin patches and rich, aromatic flavours. Smoothies are one of my simplest, low effort ways to ensure I am obtaining plenty of nutrients in my day. We know consuming more plant foods can help prevent some long-term conditions, including heart disease and type 2 diabetes. This is why adding fruits and vegetables, like pumpkin, to our smoothies can be health-promoting.

Since I love warm, cozy spices like cinnamon, ginger and nutmeg, I added these to this vibrant smoothie of nourishing plant-based ingredients. I hope it also provides you joy and satisfaction. Enjoy and please share your creations with me!

PCOS Powers:

Pumpkin:

    • high in a variety of antioxidants (vitamin C, beta-carotene, lutein, zeaxanthin)
      • vitamin C supports healthy immune functioning
      • beta-carotene may help prevent some types of cancer)
    • source of fiber (which supports digestion, heart health, and blood sugar regulation)
    • source of potassium (supports heart, bone, and kidney health)

Chia seeds:

      • high in fiber, protein, and omega 3s

Cinnamon:

Pumpkin Spice Smoothie (Vegan)

Ingredients:

  • 1 cup pumpkin puree, frozen
  • 4 dates
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 2 tsp pumpkin spice mix (cinnamon, ginger, nutmeg, all spice, cardamom)
  • toppings: coconut, etc.

How to:

  1. Throw all ingredients in a blender and voila! Putting in almond milk first blends easiest.

PUMPKIN CINNAMON DATE SMOOTHIE

If you loved this fall recipe, you may love my roasted pumpkin seeds with turmeric and cinnamon!

Black ‘n Blueberry Overnight Chia Seeds

An easy, make-ahead breakfast idea.

Overnight oats with a twist: chia seeds! Sometimes I will mix oats and chia together (cheaper than straight chia alone) but I splurged on this recipe to experience the full chia seed effect. To boost the protein content I added protein powder, but this is totally optional as the chia & almond milk provide about 8 grams of protein already. PS. Getting creative with toppings is the most fun part for me!

blackberryoats

Ingredients:

  • 1 cup almond milk
  • 3 tbsp chia seeds
  • 1 scoop vanilla plant-based protein powder
  • 1 tsp cinnamon
  • 1 cup frozen blackberries and blueberries

How to:

  1. Whisk almond milk, chia seeds, protein powder and cinnamon in a bowl.
  2. Place in fridge overnight.
  3. In the morning remove from fridge.
  4. Puree frozen fruit in food processor until creamy (add a splash of almond milk).
  5. Layer fruit with chia seed mixture and top with whatever you want (here I have goji berries and coconut).

PCOS Powers:

  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
  • blackberries = can assist in liver disease protection
  • blueberries = may help to lower blood glucose levels