October 5, 2026

Nourishing fall flavors

by Sam Vangsness

The crisp fall mornings are now upon us and that means all things pumpkin spiced are hitting the shelves. I don’t usually fall into the pumpkin spice craze but there is one recipe I will be making on repeat over the next few months, sourdough pumpkin spice waffles. One because it has cozy fall flavors and fills my home with a comfy aroma but also for its nourishing properties!

Yes, pumpkin and pumpkin spice are nourishing foods. Pumpkin has powerful antioxidants which our bodies convert into Vitamin A and in turn support skin health and immunity. Pumpkin also feeds gut microbes and supports digestion. Fermentation from the sourdough adds an additional nourishing layer to the recipe. The fermentation breaks down the phytic acid in grains which unlocks minerals in the flour making it easier to digest.

pumpkin waffles

The goodness doesn't just stop at the pumpkin, though; pumpkin spice is a powerhouse as well. Pumpkin spice is made from cinnamon, ginger, nutmeg, and clove, which are all warming spices. Cinnamon can help stabilize blood sugar, ginger can relieve bloating, while nutmeg and clove provide antioxidants.

Pair the waffles with some sausage and a few eggs, and you have a breakfast that will keep you full and powered for the day ahead!

Sourdough Pumpkin Waffles

Recipe inspired by Bake with Jamie’s Long Fermented Sourdough Pumpkin Pancakes

Ingredients

The overnight batter

1 cup whole milk

1 cup pumpkin puree

2 cups all-purpose flour

1 cup sourdough discard

2 tbsp pure maple syrup

1 tbsp cinnamon

½ tsp ground ginger

¼ tsp ground nutmeg

After ferment

2 tbsp baking powder

1 tsp baking soda

¼ tsp salt

2 large eggs

4 tbsp salted butter (melted & slightly cooled)

1 tsp vanilla extract

½ cup whole milk

Instructions

The night (or a few hours) before

In a large mixing bowl, whisk together the overnight batter ingredients well. Cover and let rest on the counter at room temperature for 4-8 hours.

The next morning (or a few hours later)

Add the after-ferment ingredients to the fermented mixture and mix until combined.
Let the batter rest at room temp for 20 minutes. Preheat waffle iron.
Use avocado oil spray, ghee or tallow to grease the waffle iron if needed.
Depending on the waffle iron size, use about ¼ cup batter per waffle.
Repeat for remaining waffles.
Top with butter and pure maple syrup and enjoy!!

Sam’s notes: I only fermented the recipe for 4 hours while I got ready and went to church. They still cooked up beautifully and were delicious!

Sam Vangsness and her husband, Levi

Sam lives in rural Morton County with her husband. She enjoys being outside working alongside her husband, but equally enjoys being in the kitchen cooking nutritious, delicious, simple meals, and sharing tips, tricks, and recipes along the way.