This Pumpkin Pie Smoothie is quick, portable, nourishing and kid-approved. Swap out the nut butter for more yogurt to make it school-safe!
Pumpkin smoothies make me think of cozy sweaters, woodsmoke in the air and my kids crunching (and jumping into) the leaves under their feet during autumn walks, but you can enjoy this nutritious, satiating smoothie all year around! Lucky for us, canned pumpkin purée is always available *wink*.
Just because the weather is getting cooler and I am pulling out jackets, hats and even a scarf now and then doesn’t mean I’m ready to give up cold smoothies when I want a satisfying and replenishing snack or super-quick breakfast!
Smoothies are a reliable, fast option that can often be easily made using whatever veggies, fruit and milk you have on hand. For example, I have been busy in the kitchen this fall batch baking pumpkin muffins and pumpkin cookies, making pumpkin chili and other favourites so I had cans of pumpkin purée on hand.
What this dietitian loves about these ingredients
Pumpkin: Pumpkins are rich in potassium, beta-carotene and Vitamin C. These micro-nutrients can help with blood sugar levels, immunity and more.
Yogurt: Yogurt adds an irresistible creaminess to smoothies and its mild, tart flavour from fermentation sets off the sweeter ingredients. Yogurt’s probiotics are great for gut health and digestion, and the Greek version is protein-rich. Vegan yogurts work in this smoothie too.
Chia seeds: Are rich in health-promoting fats and the Omega-3 fatty acid ALA. They are loaded full of fibre, calcium, and protein.
Almond or peanut butter: Nut butters’ healthy fats help us feel full and satisfied. Protein and loads of vitamins and minerals make it a fantastic option for giving smoothies staying power!
Ginger, cloves, cinnamon: Antioxidant-rich spices that are warming and aid digestion by helping to reduce gas and bloating. They add the pumpkin pie flavour that we all adore to this smoothie.
How to make this Pumpkin Pie Smoothie
A smoothie with lots of protein and nourishing fats like Omega-3 fatty acids, gut-friendly fibre, and a multitude of vitamins? Check, check, check. But what I was really aiming for was a velvety smooth, reminiscent of a delightful pumpkin pie filling that would be cozy and flavourful.
To do so, I added creamy frozen banana, thick Greek yogurt (you can also use a vegan alternative), toasty nut butter, and almond milk (you can use whatever kind you prefer) to my blender and gave it all a touch of sweetness from a spoonful of maple syrup.
Some chia seeds to thicken and make it even more of a stick-to-your-ribs satiating smoothie and I was ready to spice it up. Cozy spices like peppery cinnamon, warming ginger and aromatic clove added rich, autumnal flavour to this drink.
Why you should make this smoothie
This velvety smoothie recipe makes 1 1/2 cups, just right for one person. You can easily double or triple the recipe to make a family sized smoothie that can be stored in the fridge for up to 3 days. As a mom and a pediatric dietitian, I know that smoothies are an efficient, convenient and fun way for little bodies to get their veggies in if they are hesitant or still learning to accept them. I don’t recommend “sneaking them in” per se, but make it fun and get your kiddos to add the pumpkin in themselves!
Have fun with it by sprinkling more cinnamon, nutmeg and cloves on top or if you’re feeling extra-fancy, a big dollop of whipped cream, vegan coconut whip or yogurt. If your child has difficulty drinking thick drinks through a straw, you can reduce the milk a little or add extra frozen banana and they can eat this yummy smoothie with a spoon.
More Pumpkin Recipes:
- Pumpkin Spice Breakfast Cookies
- Soft and Fluffy Pumpkin Pie Cookies
- Flourless Banana Pumpkin Loaf
- Easy Pumpkin Spice Bran Muffins
- Pumpkin Spice Baked Oatmeal
- Simplest Sweet and Smoky Pumpkin Turkey Chili
Easy and Nourishing Pumpkin Pie Smoothie
This Pumpkin Pie Smoothie is quick, portable, and so scrumptious for all ages. If your kids are still working on liking pumpkin or other orange veggies, it's an easy way to get nutrients like beta-carotene, Vitamins like B1, B6 and C, and calcium, potassium and magnesium into little bodies. If you swap out the nut butter for more yogurt, it’s lunchbox friendly, too!
Ingredients
- 1/2 cup milk of your choice
- 1 frozen banana, broken into chunks
- 1/4 cup pumpkin purée
- 1/4 yogurt (Greek or vegan)
- 1 tbsp maple syrup
- 1 tbsp peanut or almond butter
- 1 tbsp chia seeds
- 1/2 tsp cinnamon
- 1/4 tsp of each nutmeg, ginger, cloves
Instructions
- Add all of the ingredients to a blender and blend until smooth. Enjoy!
Notes
You can double or triple this recipe and store it in the fridge for up to 3 days.
Swap out the nut butter for more yogurt to make it lunch box friendly. If your kids prefer to use a spoon, simply reduce the milk or add more frozen banana to thicken it up.
![[AD] Who else loves a quick, one-pot meal for the busy back-to-school season? 🙋♀️
As a dietitian and mom, I’m all about recipes that are quick, affordable, nourishing, and of course, delicious. That’s why I’ve teamed up with my friends at L’Ancêtre Cheese to bring you my Homemade One-Pot Hamburger Helper—perfect for weeknight dinners and makes awesome leftovers for lunchboxes too!
What I love most? You can toss everything—beef, pasta, veggies—into one pot, saving time and dishes! Plus, @ancetrecheese , made locally here in Canada from pasture-fed cows, adds that perfect cheesy touch. It’s organic, sustainably produced, and absolutely delicious. 🧀
What you need:
* 1.5 lbs lean ground beef
* 4 cups uncooked whole grain, regular or gluten-free pasta noodles (like rotini or macaroni)
* ½ yellow onion, diced
* 2 cups veggies of choice, diced (eg. mushrooms, bell peppers, carrots, broccoli, cauliflower etc.)
* 1 cup frozen peas
* 2 cloves garlic, minced
* 1 tsp pepper
* 1.5 cups milk of choice
* 1.5 cups chicken broth
* 1-680 mL jar tomato pasta sauce
* 2 tsp Italian Seasoning
* Tsp red pepper flakes
* 3 cups L’Ancêtre’s Marbled Mild Cheddar
Put it all together:
1. Cook beef in a large pot over medium-high heat until browned, then drain. Add onion, garlic, red pepper, mushrooms, red pepper flakes, Italian seasoning, salt, and pepper; cook until veggies are tender-crisp.
2. Mix in milk, broth, tomato sauce, and uncooked macaroni. Bring to a boil, then reduce heat and cook for 15-18 minutes, stirring often. Adjust liquid as needed.
3. Remove from heat, stir in frozen peas and 1 cup of cheese until melted. Transfer to a casserole dish, sprinkle with remaining cheese, and bake at 375°F for 5-10 minutes until golden. Cool before serving.
Make sure to pick up L’Ancêtre cheese (either a family-sized block or pre-shredded) at a local retailer near you! Visit https://www.fromagerieancetre.com/en/cheeses/ to find out more!
#Ad #Partner #BackToSchool #LunchboxIdeas #OrganicCheese #FamilyMeals #LAncetreCheese](https://www.sarahremmer.com/wp-content/uploads/sb-instagram-feed-images/459558167_1543212989903442_998663133378052381_nfull.webp)
![👇[AD] Dietitian-approved “snack lunches” that my kids love, in partnership with my friends at @naturesbakery 💜
Make sure to comment “snack lunch” and I’ll send you a free school-lunch cheat sheet 🙌🏻
Let’s be honest, the items kids get most excited about in their school lunches are the... snacks! So, why not build a meal-worthy “snack lunch” that your kids can be excited about opening and enjoying?
We do this often, and for good reason. It’s quick and easy for me (yay!), and my kids love helping pack them. Plus, these lunches can be just as nourishing as a “traditional” lunch. Bonus: the most often get eaten!
Here’s my “rule of 4” for building these lunches, ensuring they’re packed with the nutrients my kids need for the day:
1️⃣ Whole grains/starches
2️⃣ Protein-rich foods
3️⃣ Fruit
4️⃣ Veggies
As a dietitian Mom, I’m a huge fan of including @naturesbakery Fig Bars in my kids’ lunches. Not only do they always get eaten (aka my kids love them), but I love that they contain a simple ingredients list with whole grains and real fruit. They’re also plant-based, dairy-free and nut-free (making them perfect for school lunches!).
A typical “snack lunch” might look like this:
Charcuterie-Style
* Meats, cheese and crackers; for plant-based families, you could swap the meat and cheese with smoked tofu slices, tempeh strips or plant-based deli slices, plant-based cheeses, and hummus, roasted chickpeas or edamame.
* Cut up fruit
* Chia pudding
* A Nature’s Bakery Raspberry Fig Bar (plant-based, dairy-free, and nut-free!)
Mediterranean-focused:
* mini naan bread/pita
* Hummus
* mini caprese salad skewers
* Nature’s Bakery Blueberry Fig Bar
* Fruit
* Dried chickpeas
Fun Finger Foods:
* energy bites
* edamame beans
* Seed and banana roll-ups
* string cheese (or dairy-free alternative)
* Nature’s Bakery Raspberry Fig Bar
* Mini carrots
If you think your kids will love snack lunches, comment “snack lunch” below for a free school lunch cheat sheet ❤️
#Ad #Partner #NaturesBakery #SnackLunch #SchoolLunchIdeas #DietitianApproved #PlantBasedSnacks](https://www.sarahremmer.com/wp-content/uploads/sb-instagram-feed-images/458372728_522285503507501_4269903014098073865_nfull.webp)
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