Name: Pumpkin Smoothie
Total time: 10 min
Yield: 2
Cuisine: Vegan
Ingredients: 1 cup pumpkin purée; 1 cup non-dairy milk (unsweetened, fortified); 1 banana (frozen); 1 tbsp maple syrup; 1 tsp cinnamon; 1/2 tsp ginger; 1/4 tsp nutmeg; 1/4 tsp allspice; 2 tbsp hemp seeds

Pumpkin Smoothie

Course

Smoothies

Cuisine

Vegan

Prep Time

10 minutes

Servings

Ingredients

1 cup pumpkin purée
1 cup non-dairy milk unsweetened, fortified
1 banana frozen
1 tbsp maple syrup
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
1/4 tsp allspice
2 tbsp hemp seeds

Course

Smoothies

Cuisine

Vegan

Prep Time

10 minutes

Servings

Ingredients

1 cup pumpkin purée
1 cup non-dairy milk unsweetened, fortified
1 banana frozen
1 tbsp maple syrup
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
1/4 tsp allspice
2 tbsp hemp seeds

Instructions

Blend and enjoy. It’s like pumpkin pie in a glass!

Recipe Notes

Nutrition Facts

Pumpkin Smoothie

Amount Per Serving

Calories 222 Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Saturated Fat 1g 5%

Trans Fat 0g

Polyunsaturated Fat 3g

Monounsaturated Fat 1g

Cholesterol 0mg 0%

Sodium 18mg 1%

Potassium 222mg 6%

Total Carbohydrates 35g 12%

Dietary Fiber 7g 28%

Sugars 19g

Protein 10g 20%

Vitamin A 278%

Vitamin C 17%

Calcium 6%

Iron 15%

* Percent Daily Values are based on a 2000 calorie diet.

Carrot Ginger Soup

The bold touch of ginger in this soup gives it real personality. Ginger is especially helpful in easing digestion, which helps to relieve nausea, an upset stomach, and even motion sickness. The high carrot content helps you get nearly 300% of the daily requirement of vitamin A. All that for under 150 calories a serving! Health never tasted so good.

Course

Soups and Stews

Cuisine

Vegan

Servings

Ingredients

1 tbsp olive oil
4 garlic cloves chopped
1 yellow onion chopped
1 inch ginger about the size of a golf ball, peeled and chopped
4 cups vegetable stock or water
1/2 tsp salt-free spice blend like Mrs. Dash or TJ's 21 Seasoning Salute; optional if using vegetable stock
1/2 tsp salt (omit if using vegetable stock instead of water)
2 lbs carrots washed, unpeeled, and cut into large chunks
1 15-oz can garbanzo beans drained, or 1 1/2 cups cooked
1 tbsp maple syrup (optional)

Course

Soups and Stews

Cuisine

Vegan

Servings

Ingredients

1 tbsp olive oil
4 garlic cloves chopped
1 yellow onion chopped
1 inch ginger about the size of a golf ball, peeled and chopped
4 cups vegetable stock or water
1/2 tsp salt-free spice blend like Mrs. Dash or TJ's 21 Seasoning Salute; optional if using vegetable stock
1/2 tsp salt (omit if using vegetable stock instead of water)
2 lbs carrots washed, unpeeled, and cut into large chunks
1 15-oz can garbanzo beans drained, or 1 1/2 cups cooked
1 tbsp maple syrup (optional)

Instructions

In a large soup pot over medium-high heat, heat olive oil and sauté garlic, onion, and ginger for 5 minutes until onion becomes translucent.
Add remaining ingredients and bring to a boil until carrots are soft. Blend soup in batches until entire pot is blended, and return it to the soup pot. Serve immediately, or reheat when you’re ready to enjoy it.
Store leftovers in the fridge for up to 5 days, or in the freezer for up to 2 months.

Recipe Notes

Nutrition Facts

Carrot Ginger Soup

Amount Per Serving

Calories 257 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Saturated Fat 1g 5%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Cholesterol 0mg 0%

Sodium 889mg 37%

Potassium 1108mg 32%

Total Carbohydrates 47g 16%

Dietary Fiber 11g 44%

Sugars 17g

Protein 7g 14%

Vitamin A 773%

Vitamin C 30%

Calcium 13%

Iron 11%

* Percent Daily Values are based on a 2000 calorie diet.

Delish & Healthyish with Jen Reilly, RD and Corinne Bowen

Simple, Thrifty, Healthy-ish food. You only live once, but you eat multiple times a day.

Ingredient: ginger

Pumpkin Smoothie

Carrot Ginger Soup

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