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  1. Recipe

Pumpkin Smoothie

6 servings

Source: Recipe by Mary Ohno

Pumpkin Smoothie

Pumpkin is a wonderful source of vitamin A and beta-carotene, making it a tasty and healthy addition to your diet.

About the Recipe

95 Calories · 3.7 g Protein · 3.1 g Fiber
Smoothie

Ingredients

Makes 6 Servings


  • pumpkin puree (1 15-oz (425-g) can or 2 c (475 mL))
  • low-fat nondairy milk (2 c (475 mL))
  • ice (2 c (460 mL))
  • maple syrup, or to taste (2 tbsp (30 mL))
  • vanilla extract, or to taste (3 tsp (15 mL))
  • pumpkin pie spice, or use a combination of cinnamon, nutmeg, and allspice (3 tsp (15 mL))

Directions

  1. Combine all ingredients in blender.



  2. Blend for 1 to 2 minutes until everything is incorporated. Adjust amounts as needed.



Nutrition Facts

Per serving (1 c):

Calories: 95

Fat: 1.7 g

     Saturated Fat: 0.4 g

     Calories From Fat: 14.5%

Cholesterol: 0 mg

Protein: 3.7 g

Carbohydrate: 16.8 g

Sugar: 8.7 g

Fiber: 3.1 g

Sodium: 51 mg

Calcium: 129 mg

Iron: 2.1 mg

Vitamin C: 3.4 mg

Beta-Carotene: 4,920 mcg

Vitamin E: 1.9 mg

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