This is a simple smoothie recipe that ups the protein content a bit. The result is a smoothie with a more “staying power,” so it will fill you up for longer.
I used tofu, but you can add any protein powder to your smoothie, or add some chia seeds, or hemp seeds. Blend all ingredients, pour into a glass, sip and smile!
* You may substitute tofu with vegan protein powder, 1/cup of chia seeds, or hemp seeds.
A Few Words about Tofu and Soy
I just wanted to add a comment about tofu (and soy in general). From my observations, tofu (and soy) is one of the most misunderstood foods.
A handful of individuals have been incredibly successful at demonizing this ingredient, which is basically a bean – a bean! While I understand that some people may have issues with consuming soy (like allergies), plus I’m not a fan of genetically modified foods (soy is one of them, so just use non-gmo or organic soy), I want to stress that our obsession with single nutrients, our reliance on media sound bites for our health advice, our misunderstanding of the power of the anti-vegetarian agenda, our reliance on processed foods are the problems – not soy.
Granted, soy foods are not miracle foods, but neither are they poison. The resources bellow attempt to put it all in perspective and demonstrate that whole soy foods can be part of a varied, whole-foods, plant-based diet – but only if you want them to be.
With all the leaves changing colors I get inspired into creating recipes that match my surroundings. This means that pumpkins and squashes are on the menu regularly. Soups and stews are two types of recipes that come to mind, but what about a pumpkin or squash smoothie?
Have you ever tried a pumpkin or a squash smoothie?
They are quite delicious and perfect for this time of year.
What’s interesting to know is that all winter squashes and pumpkins are actually fruits and can be eaten raw. They can be a bit tough, though, we eat them roasted, puréed, mashed into soups or used as stuffing for bread and cakes.
Besides the pulpy flesh, the seeds and skin are also edible. The seeds can be eaten directly raw, or they can be roasted, ground into paste or pressed for vegetable oil.
Spiced Pumpkin Smoothie Recipe
This delightful pumpkin smoothie recipe is like chilled pumpkin pie in a glass, but without the unhealthy fats and excess calories.
This thick and creamy smoothie makes a delicious and filling liquid breakfast, snack or dessert. It will get you ready for the fall and holiday season!
Use very ripe bananas (with brown spots), preferably frozen to give this pumpkin smoothie a thick texture, and sweeten it according to your preference.
1 cup pumpkin puree (you can use canned, but fresh is better)
2 ripe bananas, fresh or frozen
1/3 cup fresh orange juice
2-3 dried dates, presoaked (or a handful of raisins)
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Optional Ingredients
1 teaspoon fresh ginger, finely minced
1/2 cup ice cubes (if you like a cold smoothie and not using frozen banana)
Instructions
Add all of your ingredients to the blender. Puree until very smooth and creamy.
If your pumpkin and/or almond milk isn’t cold, you could add a handful of ice. I decided not to, so it would stay as creamy as possible. You can also add a splash of water or additional almond milk if your smoothie is too thick. Top with a sprinkle of cinnamon and/or nutmeg.
Notes
Squash puree will also work for this recipe, for example, kabocha or butternut.
By the way, cooked squash also works great for this recipe!
Variations
This recipe works beautifully with a squash puree too. I tried acorn and kabocha and they were both delicious. Raw squash or pumpkin can be used, too. You can play around with the flavors easily by adding some vanilla extract or pumpkin or apple pie spice instead of just cinnamon.
add 1 cup of mild greens, such as spinach (if you are not going for a bright orange wow-factor)
add 1 tablespoon of ground flax seeds
add more water/non-dairy milk, or to desired consistency
add 1/4 cup of raisins instead of dates
If using dry ingredients, blend them with liquid first until smooth. Then add the rest of ingredients and blend on high until smooth and creamy. (High speed blenders may need 2 minutes, less powerful blenders may need a lot more, sometimes 5-10 minutes).
This recipe is Vegetarian, Vegan, Dairy free, Egg free, Refined sugar free, Wheat free, Soy free (if not using soy milk), Nut free, Gluten free, and Sodium free. Please use only non dairy milk in your smoothies! Even this doctor and doctors at PCRM.org will tell you so!
There are many non-dairy, cruelty-free sources of calcium – check them out here.
For all my blending recipes I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
Pumpkin Pie Smoothie: In my Vitamix
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
I think I’m in love. With small black and white seeds, called chia.
I’ve been adding chia seeds to my smoothies for quite some time, but I’ve never tried them on their own. So recently, I made a few version of chia seed puddings – and I was amazed how much I liked them. (My son approved them too, which is also important!)
You can check out this chia pudding here, but you can also simply a teaspoon of seeds to any smoothie for a chia-enriched drink. You’ll reap the amazing health benefits (including lots of healthy protein and fats that will help you bring your blood sugar levels to normal and prevent heart disease), even if the taste and texture will be lost.
For a simple chia seed smoothie idea, combine blueberries, bananas, spinach and chia seeds combined to these pretty purple smoothie.
Out of bananas? If you’re out of bananas, don’t like bananas, or are just looking to reduce the sugar content of your smoothie a bit, add a tablespoon of chia seeds instead!
Blend all ingredients until smooth. Serve immediately, as the chia seeds will thicken the smoothie if it is allowed to sit for too long. If that happens, you may need to add more liquid and shake it up again, or simply eat it with your spoon, as a pudding.
Chia seeds add substance to a smoothie, and make them incredibly nourishing. They make energy-rich breakfasts, perfect food for a snack or after workout.
Chia seeds are not only high in protein, but higher in omega-3 fatty acids than flaxseeds. They are also a great source of fiber, phytochemicals, phosphorus and manganese, and they also contain calcium, vitamin C and traces of potassium and sodium.
Chia seeds expand when wet into a kind of gelatinous substance, which makes them a great thickening agent. They are also a great egg-replacement alternative (just like flax-seeds). If you have a high-powered blender, such as Vitamix, put the chia seeds in whole and the blender will grind them. Or, you may want to buy the seeds pre-ground.
The only downside is that chia seeds can work too well. If you let a chia-enriched smoothie sit on the counter for too long, it will get too thick to drink and you may have to eat it with a spoon!
Where to buy chia seeds?
Chia seeds can be quite expensive, but keep in mind that you’ll only use a teaspoon or so when making a smoothie, while still getting lots of valuable nutrients. If you cannot find chia at your local health food store, perhaps you can buy them online, for example, on Amazon:
Chia seed recipes, such as this chia seed pudding, are all the rage lately, and for good reason. Chia seeds, when combined with water, juice, or milk, gel up and thicken, creating the most delightful smooth, tapioca-like texture that is perfect for chia smoothies, puddings, and other desserts.
Chia pudding a quick and easy breakfast or snack (no cooking required!) is the perfect option when you are on the go. It features nutrient-rich chia seeds, rich in fiber, anti-oxidants and omega-3 fatty acids. It’s a definite upgrade from processed breakfast cereals or commercial puddings!
What’s interesting is that chia is an ancient crop that is experiencing a renaissance. The little black and white seeds used to be a staple of the Incan, Mayan and Aztec cultures, along with the Native Americans of the southwest.
Many chia pudding recipes call for soaking the seeds whole, resulting in a tapioca-like texture. Another option is to simply blend all ingredients in a blender for a more uniform, creamy porridge.
The seed flavor is neutral enough that you can add your favorite spices and toppings. In my case, that means vanilla bean paste and banana, with a dash or cinnamon; or perhaps combo of strawberries, coconut, and lime.
2 tablespoons pure maple syrup or agave nectar (or 3 dates)
Instructions
Combine all of the ingredients in a blender, and blend until a uniform texture is achieved. Transfer to a sealed container and allow to chill overnight.
Another option, if you prefer a tapioca-like texture, is to whisk together all of the ingredients, and refrigerate for a simply stir a few hours or overnight.
Make a large batch of this pudding over the weekend, then divide it into individual containers to keep in the fridge, for a quick grab-and-go breakfast all week long. Top with a sliced banana and/or other fresh fruits for a delicious and filling meal!
Chia puddings may take practice to get the texture “just right” to your liking, so feel free to adjust the amount of seeds or liquid to achieve the result you desire.
The taste of chia is very mild and pleasant. That means you can easily combine it with other foods without changing the taste dramatically.
Below is an unblended version. It will have nice “bumpy” texture with slightly crunchy seeds. If you prefer smooth pudding, use a blender.
A note on chia seeds: For best results, I recommend sticking to organic varieties! Nativas Naturals is a trusted brand (this is the one I used for this recipe), and Whole Foods also carries a 365 brand that I enjoy.
Chia Seeds Benefits
They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fiber.
So, what are some of the health benefits of eating chia?
* Provides energy
* Boosts strength
* Bolsters endurance
* Levels blood sugar
* Induces weight loss
* Aids intestinal regularity
Chia seeds are said to have:
*2 times the protein of any other seed or grain,
*5 times the calcium of cow’s milk, plus boron which is a trace mineral that helps transfer calcium into your bones,
*2 times the amount of potassium as bananas,
*3 times the reported antioxidant strength of blueberries
*3 times more iron than spinach
*abundant amounts of omega-3 and omega-6 essential fatty acids
Chia seeds are a wonderfully rich source of omega-3 fatty acids. I’ve written extensively about the omega-3s, which are essential for healthy heart, normal blood sugar, healthy hair, skin and nails. An ounce of chia seeds also contains 18% of your daily calcium needs, which is three times more than cow’s skim milk!
They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fiber. Like flax, chia is highly hydrophilic: the seeds absorb water and create a mucilaginous gel. They can hold 9-12 times their weight in water and they absorb it very rapidly – in under 10 minutes. One advantage of chia is that because it has such a high antioxidant content, the seeds stay stable for much longer, whereas flax, for example, may turn rancid. (via NaturalNews)
Chia Seed Side Effects
Also, be sure to check with your doctor before regularly adding chia seeds to your diet if you are on any blood sugar or blood pressure regulating medication–> chia seeds naturally help regulate both, and may make your medications too powerful, so your doctor may want to reduce your dosage.
Where to buy chia seeds?
Chia seeds can be quite expensive, but keep in mind that you’ll only use a teaspoon or so when making a smoothie, while still getting lots of valuable nutrients. If you cannot find chia at your local health food store, perhaps you can buy them online, for example, on Amazon:
If you never tried adding almond butter, or peanut butter or other nut butter to a smoothie, you are in for a treat!
The banana-peanut butter smoothie combination may be the most popular variation of this recipe, but don’t stop there. Hazelnut, macadamia, cashew butter, tahini, sunflower, pumpkin, etc. – adding any of this will make your smoothie deliciously rich, creamy and distinctly buttery.
Plus, the fats in these butters will help with absorption of nutrients, and slow down the release of the fruit sugar into your bloodstream (great for people with high blood-sugar level issues).
They will also increase calories in the smoothie – something I’m looking for when making smoothies for my very active nine-year-old son. He is not a big eater in the morning, so a smoothie with nut butter, with some oats, is a good option. (If you are trying to lose weight, make sure you don’t drink too much of these rich smoothies, or cut back some in other areas.)
You may simply buy nut butter for your smoothies – and if you do – be sure to check the label before purchasing. Not all commercially made nut butters contain healthful ingredients. Many brands contain only ground-up nuts, but some contain added salt and sugar. Some use partially hydrogenated oil—a source of unhealthy trans fats. (You can also try making your own. It’s actually quite easy and you have full control over the ingredients, i.e. what oil and sweetener you add, etc.)
It’s easy. Simply add 2-3 tablespoons of seed or nut butter to your other ingredients and blend! What could be better than a smoothie like this to kick off your morning?
Vegetarian, vegan, dairy free, egg free, refined sugar free, wheat free, soy free (if not using soy milk)
Nut free (replace nut butter with 1/2 cup of sunflower, or pumpkin seed butter.)
Gluten free (use gluten-free oats or quinoa)
Salt free (don’t add salt and make sure the butter you use doesn’t have any salt added)
Raw (use raw oats/quinoa)
Variations
To make the smoothie into even more filling meal-replacement drink, add:
1/2 cup oats, quinoa, or chia seeds (makes a thicker smoothie)
1 tablespoon of ground flax seeds
1 cup water, or to desired consistency
If using dry ingredients, blend them with liquid first until smooth. Then add the rest of ingredients and blend on high until smooth and creamy. (High speed blenders may need 2 minutes, less powerful blenders may need a lot more, sometimes 5-10 minutes).
More tips
Add more liquid if required to thin it out.
Substitute any of the ingredients for whatever you already have, for example, add berries instead of peaches; add one more banana, and skip other fruit – for a banana only smoothie; add chia or quinoa (cooked or raw), instead of oats.
If you want a cold smoothie, add frozen fruit (you can freeze your bananas before use), or add ice instead of water.
The Benefits. Nut butters contain a number of important nutrients, including:
protein
healthful fats
calcium (see the note below)!
fiber
vitamins and minerals
phytochemicals (which according to the American Cancer Society may help prevent cancer)
Check the Label. Be sure to check the label before selecting a nut butter. While all nut butters contain around 100 calories per tablespoon, not all nut butters contain healthful ingredients. Many brands contain only ground-up nuts, but some contain added salt and sugar. Some use partially hydrogenated oil—a source of unhealthy trans fats.
Watch the Calories. While nuts are considered to be “nutritional powerhouses,” they’re also high in calories. Therefore, if you eat a lot of nuts or nut butters, cut back in other areas. Don’t let fear of fat keep you away from trying nut butters, however. Eating just two ounces of nuts weekly can lower your risk of heart disease.
Safety First. If your allergies force you to keep your distance from all nuts, seed and soy nut butters are excellent alternatives. Sunflower seed butter is high in heart-healthy poly-unsaturated fats. Soy nut butter (which tastes similar to peanut butter) is higher in protein and lower in fat than the average nut butter. If your nut allergies are severe, ask your doctor to test for potential soy or seed intolerances before trying these options. If you have a family history of nut allergies, play it safe. It’s important to check with your doctor if you or your child has even a minor allergic reaction to nuts. A mild past reaction may indicate a risk of a more severe future reaction. While nut allergies can be a burden, you can prepare your favorite recipes with one of the many nut butter alternatives.
The Surprising Benefits of Almond Butter
Nut butter is a great source of healthy fats, which are important for regulating your energy, mood, and even your weight.
However, some nut butters also deliver a more unexpected benefit: They’re great for your bones!
Let’s take a look at two of the most popular nut butters–almond butter and peanut butter. Between the two, which one should you choose for better bone health?
Almond butter wins hands down in this one. Compared with peanut butter, it contains more calcium, magnesium, manganese and phosphorus, which are all important minerals for building and maintaining strong bones.
Check out the comparison below (per two tablespoons of both almond and peanut butter):
Mineral
Almond Butter
Peanut Butter
Calcium
86.4 mg (8% DV)
13.8 mg (1% DV)
Magnesium
97 mg (24% DV)
49.3 mg (12% DV)
Manganese
0.8 mg (38% DV)
0.5 mg (23% DV)
Phosphorus
167.4 mg (16% DV)
115 mg (11% DV)
Plus, if you add calcium fortified almond milk, you’ll get even more of that bone building ingredient!
You can easily make your own nut butters—from a variety of raw and roasted nuts—for a fraction of the cost of store-bought. Once you’ve tried the basic Peanut Butter recipe, your own creativity becomes a main ingredient. Combinations of various nuts and added natural flavorings will produce a range of delicious spreads.
Try these tips and ideas for creating your own, customized nut butters at home:
Experiment with various combinations of nuts, including almonds, cashews, pecans, walnuts, pistachios, macadamia, or Brazil nuts.
Add seeds and fruits, like pumpkin or sunflower seeds, raisins, and other dried fruits to the recipe.
Add sweetness & flavor with maple syrup, vanilla, cocoa, cinnamon, or cardamom.
Even creamier consistencies can be created with a teaspoon of coconut oil for a subtle tropical flavor, or flaxseed oil for an omega 3 boost.
Roasting nuts on a baking sheet at 350 degrees for 10-15 minutes will give nut butters a deeper flavor and creamier texture, and release oils more easily in processing. Walnuts will mellow from roasting if a less sharp flavor is desired.
For all my blending recipes – including smoothies, soups, nut butters and milks, I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
Listen to this podcast: http://www.compassionatecook.com/writings/podcast-media/soy-is-not-evil-3
