PUMPKIN SMOOTHIES. How to Use Pumpkin in a Smoothie Recipe

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1 PUMPKIN SMOOTHIES It s that time of year for all things pumpkin! Try some of our favorite Pumpkin smoothies, plus I have added 4 Keto recipes so there is a smoothie for everyone. Pumpkin Nutrition and Health Benefits Pumpkin, particularly cooked and raw, has a wealth of health benefits. One cup boiled and mashed pumpkin contains 408% recommended dietary allowance (RDA) of vitamin A (as betacarotene). It also contains all B vitamins (except B12) and 13% RDA each of vitamin C and E. As for minerals, pumpkin is especially rich in copper (25% RDA in 1 cup). It s also a good source of iron, manganese, phosphorus and potassium. In addition to beta-carotene, which is known to promote eye health, pumpkin contains several antioxidants that may provide a protective effect against certain cancers, diabetes, and inflammatory diseases. How to Use Pumpkin in a Smoothie Recipe Pumpkin makes a wonderful base in a smoothie. They are best blended with flavors that will accent pumpkin well, such as apples, pears, coconut, carrot, and sweet potato. Spices like cinnamon, clove, nutmeg, ginger, vanilla, allspice and pumpkin pie spice are excellent in pumpkin smoothies where pumpkin is the dominant flavor. The flavor of raw cacao also mixes well with pumpkin. You can use raw, cooked or canned pumpkin for making a smoothie. Canned pumpkin is the easiest and most convenient, but not necessarily the most nutritious. If you use canned, be sure to seek out an organic brand with no added sugar. It should be 100% pure pumpkin puree, or unsweetened organic pumpkin pie mix (canned). You can cut up and cook pumpkin, allowing it to chill before adding to a smoothie. The best way to cook pumpkin is to steam it. Simply remove the seeds and innards, remove the peel, and cut into small pieces. Place in a steamer or colander basket with lid over boiling water for about 50 minutes, or until tender. You can also boil pumpkin, but steaming ensures that minimal nutrients are leached out into the water.

2 You can also use raw pumpkin, although cooked pumpkin will have more flavor. Simply remove the seeds and innards, peel and cut into small pieces. I recommend soaking in water treated with a squeeze of lemon juice overnight in the refrigerator. Some people say that this helps break down the starchiness. When you are ready to blend, place the soaked chunks of pumpkin in a high speed blender with your other ingredients and blend until creamy. I generally don t add more than one cup of pumpkin to a meal replacement smoothie. Too much will overpower your smoothie. As far as pumpkin green smoothies, I recommend using mild-flavored greens like leaf lettuce, romaine or fresh baby spinach, and steer clear of dandelion, kale and other bitter greens that will overpower the delicate flavor of pumpkin. -Tracey Russell Deb s Comments: True confessions: I am a pumpkin junkie! I like all things pumpkin but my favorite is a Chocolate or Vanilla Pumpkin Smoothie. Unsweetened raw cacao or unsweetened cocoa blends deliciously with pumpkin, as does my favorite carob. Sometimes ½ cup of pumpkin is better than 1 cup. Experiment to see what you like best. Recently I have discovered a wonderful ginger pumpkin spice (now available at the Center from Cathy sginger Spices) that I add to Deb s Amazing Chocolate Pumpkin Smoothie and it is the special ingredient that takes this smoothie over the top. We will be doing a tasting and sampling soon so stay tuned! Pumpkin Smoothie Recipes Deb s Amazing Chocolate Pumpkin Peanut Butter Smoothie 1 banana 1 cup frozen cherries 1 cup organic unsweetened pumpkin 1 cup unsweetened vanilla almond milk 1 scoop Chocolate Dream Protein 1 scoop Green s First Chocolate or Vanilla Boost 2 tsp shredded coconut 2 tsp unsweetened cocoa or carob 1 Tbsp. organic unsweetened Peanut butter 1 tsp. Cathy s Ginger Pumpkin Spice or ½-1 tsp cinnamon or Pumpkin Spice Blend and Enjoy! YUMMY!

3 Pumpkin Spice Smoothie Makes 2 servings Prep Time: 15 minutes 1 cup unsweetened almond milk 2 cups fresh grated pumpkin 1 1/4 teaspoon pumpkin pie spice blend 5-6 medjool dates, pitted 1/4 vanilla bean, scraped or 1 teaspoon vanilla extract 4 ice cubes dash of sea salt Place all ingredients into a blender and blend until smooth. Adjust flavorings as needed and add more almond milk if too thick. -Judita Wignall Roasted Pumpkin Butternut Smoothie 1/2 frozen large banana 1c whole Coconut milk 1/2c organic pumpkin puree (no sugar) 3/4c cubed, roasted butternut squash 1 Scoop greens First Vanilla Boost 1 Scoop Vanilla Protein Powder 1 T cinnamon 1 T vanilla pinch of cloves + all spice 3/4-1t fresh grated ginger Blend. Add more milk unless you like the pudding texture. The fresh grated ginger really makes a difference.

4 Pumpkin Pie in a Bowl Ingredients: 32 ounces fresh carrot juice 1 cup raw sweet potato, peeled and cubed ½ scoop Greens First Vanilla Boost 1/2 avocado, pitted 1/2 teaspoon pumpkin pie spice Preparation: Place all of the ingredients in a high-speed blender and blend until smooth. Enjoy right away or store in an airtight container and enjoy within 36 hours. Makes 4 to 5 cups. Pumpkin Green Smoothie Recipes To make these smoothies, add the liquid to your blender first (I use a Vitamix*). Then add the soft fruit followed by the remaining ingredients, adding the leafy greens last. Blend on high for seconds or until smooth. Pumpkin-Apple Green Smoothie with Cinnamon 1 cup pumpkin (cooked, canned, or raw) 1 apple, cored 1 banana, peeled dash of cinnamon (to taste) 2 cups or handfuls fresh baby spinach (optional, but recommended) 8 ounces of fresh water or pumpkin seed milk (or try coconut water) Blend and enjoy!

5 Pumpkin-Carrot with Pear Green Smoothie 1 cup pumpkin (cooked, canned, or raw) 1 fully ripe pear, cored 1 whole carrot or 4-6 ounces of carrot juice 1 scoop Greens First Vanilla Boost 2 cups or handfuls fresh baby spinach (optional, but recommended) Blend and enjoy! No Fruit Pumpkin Kale Smoothie 1 cup fresh kale, de-stemmed and chopped ¾ cup pumpkin puree ½ cup coconut water ¼ cup raw cashews ¼ teaspoon ground cinnamon ¼ teaspoon pumpkin pie spice ½-inch piece fresh ginger (optional) pinch of ground nutmeg 6 ice cubes Place all ingredients in a blender and blend until smooth. Enjoy immediately. -Sonnett s Kitchen Pumpkin Mango Green Smoothie 1/2 cup pure canned pumpkin. 1 cup fresh or frozen mango. 3 tablespoons cashews. 1/2 teaspoon vanilla extract. 1/2 teaspoon cinnamon. 2 cups baby spinach. 8 ounces (236 ml) unsweetened almond milk or coconut milk 1 scoop SP Complete Vanilla Blend until smooth. Enjoy!

6 Pumpkin Chocolate Chip Green Smoothie 2 cups fresh spinach 2 cups almond milk, unsweetened 1 cup pumpkin, unsweetened (organic canned or fresh) 1 banana 1 pear, cored 1 tablespoon cacao powder Can substitute pears with mango. Enjoy! - Simple Green Smoothies Pumpkin Pie Green Smoothie Recipe To make a raw pumpkin pie smoothie, use 2 cups of pie pumpkin cut into chunks. Soak overnight in water with a tablespoon of lemon juice to help reduce the starchiness. 1 cup raw pumpkin, cubed 1/4 cup unsweetened, almond milk or coconut milk 1 teaspoon ground cinnamon 2 bananas, peeled 1/4 teaspoon nutmeg 1/2 carrot juice 2 cups fresh baby spinach (or other leafy green) Mix ingredients in a blender and blend on high. You may need to add additional coconut milk if the smoothie is too thick. Enjoy! Pumpkin Pie Green Smoothie Recipe 2 1/2 cup organic pumpkin pie mix (No sugar added) 1 cup unsweetened, almond milk (Substitute Coconut Milk on Cleanse) 1 teaspoon ground cinnamon 1/2 teaspoon nutmeg 1 large carrot, chopped 2 cups fresh baby spinach (or other leafy green) 2 frozen bananas Start by adding the liquid to your blender followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy. Enjoy!

7 Superfood Pumpkin Pecan Pie Smoothie 1 cup organic canned pumpkin puree 3 pitted dates 1 tablespoon organic almond butter 2 tablespoons ground flaxseed 1 teaspoon pumpkin pie spice 1½ cups almond milk 2 tablespoons chopped pecans 1 cup organic spinach ½-1 scoop Greens First Greens 1 cup ice Blend until smooth in high power blender. Enjoy! Here comes the Keto! Keto Pumpkin Chai Smoothie 1 cup full fat coconut milk 3 T Pumpkin Puree (no sugar) 1 T MCT oil 1 Tsp loose Chai Tea 1 Tsp Alcohol free Vanilla ½ Tsp Pumpkin Pie Spice ½ Fresh or frozen avocado Instructions Add all ingredients but avocado to the blender and blend until smooth. Add the avocado and blend until broken apart. Serve with a sprinkle of pumpkin spice on top, if you d like. Keto Cinnamon Almond Butter Breakfast Shake A satisfying and delicious keto breakfast shake or smoothie that is flavored with cinnamon and almond butter. An easy dairy free low carb breakfast on the go! 1 1/2 cups unsweetened nut milk 1 scoop collagen peptides 2 Tbsp almond butter 2 Tbsp golden flax meal

8 ½ tsp cinnamon 15 drops liquid stevia* 1/8 tsp almond extract 1/8 tsp salt 6-8 ice cubes INSTRUCTIONS Add all the ingredients to a blender and combine for 30 seconds or until you get a smooth consistency. Net carbs 6g. * Deb s Notes: I use Green s First Vanilla Boost instead of Stevia. Collagen Peptides are optional and can be replaced with unsweetened protein powder or omitted altogether. From: KetoConnect for Mellissa Sevigny Ketogenic Peanut butter Smoothie 2 tablespoons peanut butter (Or, your favorite nut butter. Just make sure the ingredients read nuts, salt and nothing else!) 1/2 cup coconut cream or full fat coconut milk 1 cup milk of your choice (any works! Almond, whole milk, heavy cream, be creative!) 1 teaspoon pure vanilla extract 1 cup ice Stevia to taste (I use about 1/8 teaspoon)* INSTRUCTIONS Toss everything into your blender and blend until smooth! Enjoy as breakfast, a midday snack or a delicious dessert! * Deb s Notes: I use Green s First Vanilla Boost instead of Stevia.

9 Keto Chocolate Smoothie Serves:2 Ingredients 1 can full fat coconut milk (375 grams) ¼ cup egg white protein powder (20 grams) 2 tablespoons ground chia seeds (20 grams) ½ teaspoon vanilla stevia ⅓ cup chopped 85% dark chocolate (50 grams) 2-3 cups ice INSTRUCTIONS In a vitamix, combine coconut milk, protein powder, chia, and stevia. Blend in chocolate until smooth. Blend in ice cubes until mixture is well combined. If you like warm foods, then skip the ice and you will have keto pudding! -Elanaspantry.com How to Make Pumpkin Seed Milk You can use the seeds and guts from a pumpkin to make pumpkin seed milk! Use it as the liquid in any pumpkin smoothie recipe. I add two cups of pumpkin seeds and guts to 4 cups of water. To sweeten, add a date or two, and accent the flavor with a little cinnamon, nutmeg and/or vanilla. Blend on high for 30 seconds (or longer if you do not have a high-speed blender). When finished blending, strain the liquid from the pulp using a sieve or nut milk bag. Store in a tightly sealed container (mason jars are great for this) in the refrigerator for up to 4 days. Shake well before using as separation will occur.

10 Love your Smoothies with our Favorite Products! Try our NEW SP Detox Balance for a Chai Flavored Detox Shake. Enjoy your protein smoothie while you achieve Metabolic Detoxification. Love the taste! Add Green s First Green s to your smoothie for 15 + Servings of Veggies & 54 Super foods. Add Greens First Boost for your daily multi-vitamin, prebiotic and essential fatty acids. And of course, add Dream Protein for the perfect hormonally balanced meal. Change your Breakfast Change your Life!