Pumpkin Pie Smoothie

I couldn’t believe it when I found out: there are so many nutritional benefits to eating or drinking pumpkin!

Keep in mind, I’m talking about real, whole-food, pumpkin - not a PSL from you-know-where. BUT the fun fact is, this humble squash is a gold-mine of healthy fiber, vitamins, minerals and energy-giving, gut-healing goodness!

Even knowing this, our family has never been huge pumpkin fans ( as I know many of you are - YAY!)

So finding this recipe about 10 years ago (and as usual, making a few of our own simple tweaks to perfect it for us) helped us add in this nutritional powerhouse in a more realistic, family-friendly way!

It’s always fun to make during the holidays, of course (traditions and all that) but this delicious, easy smoothie is an smart meal any day of the year! And with the convenience of 100% pure canned pumpkin available year-round, it’s simple to do.

Scroll down after the recipe to see what pumpkin can do nutritionally for your body and health…but for now…

Here’s how to make it:

Pumpkin Pie Smoothie

Ingredients

3/4 cup Pumpkin Puree (canned is fine… Just check to make sure it’s 100% pure pumpkin!)

1 frozen or fresh banana

1 cup Almond Milk (or any other plant or nut milk)

2 tsp Pure Maple Syrup (or more, to taste)

1/2 tsp Pure Vanilla Extract

Sprinkle: cinnamon, pumpkin pie spice

1/2 cup Ice

Optional: 1 Tbsp Ground flaxseed or Chia Seeds

We don’t always include the seeds on this particular smoothie, only because pumpkin is already a mild diuretic - and that goes both ways. If you need to go, it’ll help you go, if you need to stop going, it’ll help with that, too!

Instructions

Blend all ingredients together in a blender or bullet for about 2 minutes or until desired smoothness.

Fun tip: We like to squirt a bit of canned whipped cream on ours, and sprinkle a dash of cinnamon on top for that luxurious visual and taste appeal!

Tip: For room temp smoothie (many prefer this in the colder months) just use room temp banana and no or less ice. For that frozen goodness some of us crave all year long, add that frozen banana and a handful of ice.

After you try this bright orange yumminess at home, be sure and post your pics on our Facebook page FRESH Start for Health!

What pumpkin brings your health…

Vitamins and Minerals:

• Vitamin K: 49% of the RDI

• Vitamin C: 19% of the RDI

• Potassium: 16% of the RDI

• Copper, manganese and riboflavin: 11% of the RDI

• Vitamin E: 10% of the RDI

• Iron: 8% of the RDI

• Folate: 6% of the RDI

• Niacin, pantothenic acid, vitamin B6 and thiamin: 5% of the RDI

RDI = Recommended Dietary Intake

This is a fantastic amount of the necessary nutrients your body needs everyday!

Pumpkin is nutrient-dense - lots of nutrition, little bit of calorie load. And it also delivers high fiber (the kind that your body can use to the max - helping your gut heal itself and remove harmful waste!)

It’s high in beta-carotene, a VERY useful antioxidant that we often don’t get enough of. Beta-carotene actively helps our body fight off infection and disease, including viruses, bacterial infections, cancer, diabetes and heart disease!

There’s so much more goodness in this food-jewel than what I can put here. Just promise me you’ll try this smoothie, even if, like me, you haven’t really been a big pumpkin lover before now.

I believe you’ll find yourself going in for that next sip, as surprised as I was, to really like it!

How to Make Cha Cha Cha Chiata! {Or Chia Pudding, FRESH Start style!}

So I have to confess...

I really thought all the hoopla about Chia Seeds was maybe just another "health food fad" ... but then I kept reading about the energy that people were getting from this miracle seed! And since that was something I so desperately needed to increase in my life, I decided to give this tiny little seed a chance in my diet! Oh boy, am I glad I did!

Energy increase, anyone?

Yes, Chia Seeds increase your energy, and I'm living proof!

But don't ask me, let's look at the long-time use of this miracle seed in other cultures to see how it works!

• Chia seeds grow natively in South America, since as early as 3500 B.C.

• They were eaten by the Aztecs and Mayans and used as energy-sources for them, as well as a property of some medicines!

• Modern day chia seeds are now grown in other parts of the world, including US and Australia!

• Only 2 Tablespoons of chia seeds produces 11 grams of fiber, 4 grams of protein and 9 grams of healthy fat!

• This same amount also gives your body 30% of it's necessary magnesium and manganese (2 minerals we're often deficient in!)

• 2 Tbsp of these seeds also delivers 18% of your body's daily need for calcium!

Have I convinced you of the powerhouse these little seeds are?

I was convinced! Now to try them for myself...

I wanted to use chia seeds simply - but found that putting them in my smoothie BEFORE blending just created a texture to the whole smoothie that I was not loving! (I'm texture sensitive, so that's a big deal to me! Anyone know what I mean?) So now, sometimes I add into the smoothie AFTER I've blended it up!

My favorite way to get my daily Chia Seeds though, is by making Chia pudding (or in our case, Cha Cha Cha Chiata!)

I've seen plenty of recipes for Chia Pudding, but again, because of my "texture sensitivities" I found that I didn't really enjoy it made  that thick. So I've created one I absolutely love and look forward to "drinking" as a powerful addition to my energy-meals daily!

{We call it "Chiata" because my Latino hubby says this drink reminds him of his "horchata," a popular drink in his culture! Only this "chata" has chia - hence the new name CHIATA!}

Here's how to make it FRESH Start style!

Cha Cha Cha Chiata

Ingredients:

• 1 cup chilled almond or coconut milk (or any other unsweetened plant-based milk)

• 1.5 to 2 Tbsp Chia Seeds (if you want thicker consistency, add a little more)

• 1/4 tsp pure vanilla extract (or just eye it and drizzle)

• 1/2 tsp pure maple syrup (try it first without and only add if you need extra sweetness)

• quick shake of ground cinnamon

Instructions:

1. Using a small mason jar, shake all ingredients together for a minute or two. Then place in fridge and enjoy within a few minutes or hours later.

2. The chia seeds will swell up, absorbing the liquid and become easily ingested either by using a spoon or drinking straight from the jar.

I dare you to replace one of your current choices for energy drink in the morning or afternoon with this delicious chiata from ingredients you can find anywhere! You'll never miss the ups and downs of the other drink, but will truly enjoy the steady, ongoing energy you get from this drink!

Did you like this recipe? Get plenty more right here!

Then let us know how YOU make YOUR Chiata in the comments below!

Sweet Green Smoothie Recipe

This smoothie recipe is close to my heart as a crunchy mama, because it's the first smoothie recipe I could get my uber-picky 9-year-old daughter (now 17 and still loving them!) to eat and actually enjoy.  She swears by it to all her friends now, and loves the fact that she is getting a serving of veggie in every glass (but can’t taste it!)

Here’s how to make it:

Ingredients

• 1 to 1.5 cups baby spinach

• 1/2 cup unsweetened almond milk

• 5-6 ice cubes

• 3 ounces low-sugar Vanilla Greek yogurt (1/2 small container)

• 1/2 green apple, peeled and cored

• 1/2 banana

• 1/4 cup water (or to taste)

• Drizzle of honey (if needed for sweetness)

Instructions

Place all the ingredients in a blender and blend them on high until smooth (usually about 1-2 full minutes in a regular blender). Serve with a dollop of canned whipped cream on top for a fun extra to this healthy and nutritious smoothie!

Easy to make, no added sugar, and protein-rich for a quick, healthy breakfast option.  You just can’t go wrong with this family-friendly smoothie recipe!  

Weight loss tip: Drink down 8-12 ounces of this smoothie at mealtime for a fabulous weight loss meal replacement that keeps you feeling satisfied.

Got picky eaters in your house like me? Try this healthy green smoothie with them, then let us know...did they like it? You can post here in the comments or over in our free FRESH Start Online Community on Facebook.

If you liked this recipe, we think you'll enjoy these as well:

Berry Nutty Smoothie (Our signature smoothie)

Healthy Homemade Pizza

Berry Nutty Smoothie

I have discovered how to have real, lasting (non-crash-and-burn) ENERGY in the morning - and it's with my Berry Nutty Smoothie! 

This smoothie is full of vitamin, mineral and energy-increasing benefits! It is the answer for morning POWER...raise your hand if that sounds like something you could use!

It’s like drinking your vitamins every morning! 

Only takes about 3-5 minutes to whip up and enjoy...oh, and even my picky kids love it!

Smoothies have been around a long time,

so this idea of a liquid breakfast is nothing new.  There are many variations of healthy shakes - many brands, powders, and formulas to choose from out there. But so many of those are loaded with sugar, additives, coloring, etc...why not go FRESH instead? It's too easy! Like so many of my busy-bee clients, I used to struggle with getting a good breakfast eaten before the busy day started...so this easy, quick smoothie has solved that problem!

Are you ready for more energy in your mornings without the “help” of sugar or caffeine? 

Here you go!

Berry Nutty Smoothie

Ingredients

• 1/2 cup plain or low-sugar Greek yogurt

• 1 cup unsweetened almond, coconut, rice, or soy milk

• 1 Tbsp ground flaxseed (start with less for first couple smoothies)

• 1/2 cup fresh or frozen berries such as strawberries, cherries, or blueberries

• 1 banana for creamier, sweeter smoothie

• 1 Tbsp Coconut Oil or other Nut Butter

• 1/2 cup water (I use Coconut water to get even more energy-giving benefits!)

• 1-2 handfuls FRESH baby spinach or kale

• 5-6 cubes ICE (If berries aren’t frozen)

Instructions

1. Blend at high speed until ingredients are smooth. (Add water or milk as needed to achieve desired consistency!)

2. Makes 2 – 3 medium smoothies

This snack also makes a great meal replacement, afternoon snack, or dessert when that sweet tooth starts calling!  FULL of protein, natural energy and detoxifying ingredients, this smoothie is more than a non-guilty pleasure - it's GREAT for your health!

About add-ins:

Here is a pic of my fave add in for energy and to help heal my deficiencies caused by a severe autoimmune disease. I get it at Walmart for $13!

There’s so many add-in ideas to use, and for you, it should be about what you’re trying to accomplish through your smoothie!

What I mean is, use the goals you have for your health to determine what you should put in your smoothie:

• Are you looking to tackle gut healing? Use a bone broth powder or collagen!

• Need energy, brain clarity or to increase your strength? Add in the one I show you above, OR another protein powder, or even an energy-giving powder, like moringa!

• Looking to fill up on this smoothie, eat less and promote weight loss? Make sure what you add in gives this a protein boost!

This recipe has been kid-approved for years now and my kids honestly ask for it when I get lazy about making it.

Our systems just work better on it! We poop “right,” we have more energy, we keep our weight where we want it, we just FEEL BETTER!

Are smoothies new to you? Or something you've been including in your healthy habits all along? Would love to hear from you in the comments below!

Here’s a quick video on how to make it!