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Pumpkin Smoothie for Thanksgiving Morning

It can be a challenge to eat healthy on Thanksgiving and while I personally do my best I can’t resist the pie. So to make myself feel better I start the day off with a healthy, high protein, high calcium Pumpkin Smoothie that fits the Thanksgiving theme. Pumpkin is very high in Vitamin A and a great source of Potassium as well. Plus this Smoothie gives you all the protein you need for breakfast and a big dose of calcium. Here’s my recipe:

PUMPKIN SMOOTHIE
Per person blend all of the following ingredients in a high-speed blender until smooth:
1 cup skim milk (may substitute1 cup of unsweetened Almond Milk containing 300 mg. calcium     per 8 ounces or 30% of the Calcium RDA.  If using a product higher than 300 mg. then use         only amount of Almond Milk required for 300 mg. Calcium and use water for the rest of the         liquid).
¾ cup plain nonfat Greek Yogurt (containing 300 mg. Calcium per 1 cup serving.
  Nutrition label will say 30% of the RDA for Calcium)
½ cup chopped carrots
½ cup canned pumpkin
1/8 tsp. cinnamon, ground
1/8 tsp. allspice, ground
1/8 tsp. nutmeg, ground
1/8 tsp. ginger, ground OR fresh ginger, chopped, to taste
1/2 cup frozen or fresh peach slices
1 medium banana (freeze it if you like)
1 Tbsp. ground flaxseed (optional)
5 dried plums/prunes (optional – see my blog re prunes)

Add additional water or ice cubes if a different consistency is desired. Sprinkle top of Smoothie with cinnamon.

Nutritional analysis for 1 Smoothie made with almond milk: 359 calories, 23 g. protein, 11 g. fiber, 4 g. fat, 591 mg. calcium, 303 mg. sodium. 1 Smoothie made with skim milk: 403 calories, 30 g. protein, 10 g. fiber, 1 g. fat, 590 mg. calcium, 226 mg. sodium. One Tbsp. ground flaxseed will add 37 calories, 1 g. protein, 2 g. fiber, 3 g. fat, 18 mg. calcium, 2 mg. sodium. 5 prunes will add 114 calories, 1 g. protein, 3 g. fiber, 0 fat, 20 mg. calcium, 1 mg. sodium.

 

 

posted on 11/10/2016