Pumpkin Nutrition … and a Recipe for Pumpkin Banana Smoothie

I woke up bright and early today, packed up a few coolers, and headed to New England Cable News for a “live” TV food segment on Spicing Up Fall with Pumpkins. During the segment (which you can watch on the NECN website), I talked to host Steve Aveson about pumpkin nutrition—it’s packed with vitamin A, fiber, and antioxidants like lutein—and showed off three kid-pleasing recipes: Pumpkin Banana Smoothie, Ghoulishly-Good Stuffed Sugar Pumpkin, and Black Bean Enchiladas with Pumpkin Sauce. (The smoothie and enchilada recipes can also be found on our new family recipe app, Meal Makeovers.)

Pumpkin Banana Smoothie via MealMakeoverMoms.com/kitchen

Each serving of this luscious smoothie has 100% of your vitamin A for the day. Oh, and it’s also delicious!

Pumpkin Banana Smoothie

Makes 2 Servings

When the month of October rolls around, our thoughts turn to pumpkin, a super food packed with immune-boosting vitamin A, fiber, and antioxidants like lutein, which is good for eye health. It may seem strange to add pumpkin to a smoothie, but trust us … this smoothie is beyond awesome! We make it with some canned pure pumpkin, protein-rich Greek yogurt, low-fat milk, pumpkin pie spice, and vanilla extract. And then we add a banana and a few drizzles of honey for a super-sweet touch. Serve with breakfast, as a snack, or for a spooky Halloween treat!

  • 1 small ripe banana, frozen
  • 1/2 cup 1% low-fat milk
  • 1/2 cup 0%-fat vanilla Greek yogurt
  • 1/3 cup canned 100% pure pumpkin
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon pumpkin pie spice

1.  Break the banana into a few pieces. Place in a blender with the milk, yogurt, pumpkin, honey, vanilla extract, and pumpkin pie spice.

2. Blend until well combined. Place a few cubes of ice in two glasses. Pour smoothie over ice, drizzle with honey as desired, and serve each with a straw.

Nutrition Information per Serving (1 cup):  130 calories, 1g fat (0g saturated, g omega-3), 55mg sodium, 23g carbohydrate, 3g fiber, 7g protein, 100% vitamin A, 15% calcium

Print Recipe

Planning a TV segment takes a lot of effort—shopping, prepping, gathering props, figuring out what to say!—but it’s worth the effort. I had a blast hanging out with the NECN crew and sharing my nutrition knowledge and Meal Makeover Mom recipes with viewers.

Liz on NECN talking pumpkins!

Lights, camera, action!

pumpkin segment on NECN

NECN prep

Here’s what my house looked like the night before when I was laying out my props. Note to self: Don’t forget the extension cord and the ice….

3 Responses to “Pumpkin Nutrition … and a Recipe for Pumpkin Banana Smoothie”

  1. Stacey says:

    Just made this with my 4-year old. YUM! She measures yum-ness in thumbs and gave it two thumbs and two big toes. ;-) We added some spinach leaves before the pumpkin and then blended it. She likes to see it turn green (and I like the added nutrition!). Warning to kids with a green aversion… the pumpkin does not completely mask the color. Highly recommend this one!

  2. Laura mclaughlin says:

    This is delicious and very satisfying as a breakfast or a sweet treat! Well done

  3. Judy Altman says:

    Pumpkin smoothie is really delicious !!!!! I used 1/2 of a banana (less calories), and put in 2 Tablespoons of Flax seed along with 1 Tablespoon of Protein powder. This great tasting smoothie was my breakfast, and it kept me full untill lunchtime!!!!

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