Rants, Rules & Recipes

An Effort to End Nutritional Ignorance

RECIPE: Healthy Pumpkin Pie Smoothie


Ahh pumpkin season.  The time of year when we, as a nation, overindulge and pack on the pounds.  But did you know that pumpkins are a low-calorie vegetable?!

A 100 g serving provides just 26 calories and contains no saturated fat.  Pumpkins are rich in dietary fiber, anti-oxidants, minerals, vitamins. But wait, there’s more! Pumpkins are also a rich source of vitamin A and beta-carotene and are packed with minerals like calcium, potassium and phosphorus.  This vibrant vegetable is recommended for cholesterol and weight reduction!  So go get your pumpkin on!

You want to enjoy this veggie in a dessert form, but want to steer clear of the pumpkin pie?  Well, you’ve seen pumpkin lattes, so why not a pumpkin smoothie?!


In a blender combine:

1 15 oz can organic pumpkin (or 1 large, cooked, soft sweet potato)

1 cup organic vanilla yogurt (or 1 14 oz can coconut milk or 1 3/4 cup milk of your choice)

1 cup ice

1 cup water (or 1/2 cup water if using milk instead of yogurt)

1/2-1  Tbsp all spice or Pumpkin Spice (if you don’t have this, just 1/2 Tbsp cinnamon plus a dash of nutmeg would work)

4-6 Tbsp of maple syrup (or sweetener of your choice)

1 pinch of salt (trust me)

1  tsp vanilla (optional)

1 cup spinach or kale (optional, but you won’t even taste it)

You play around with the ingredients and see which variation you prefer. Recipe here makes enough for 4.  Pumpkin Yumkin!

3 comments on “RECIPE: Healthy Pumpkin Pie Smoothie

  1. Patricia Ann Ades Vanstory
    November 22, 2013

    MMmmmmmmmade this today — yum!!

  2. Pingback: some ways with squash

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