RECIPE: Healthy Pumpkin Pie Smoothie

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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?!

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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!

Published by

rantsrulesandrecipes

Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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