A Guide to Feeding our Future

Pumpkin Smoothie

By: Deloris Del Rio, Student of Holistic Nutrition – Quebec, QC

“My oldest daughter loses her mind for pumpkin, and she loves pumpkin smoothies! A great feature is that if you have extra, they can be frozen in popsicle trays, (as a frozen “pudding” treat) and eaten later. Deee-lish! ”


  • 1/2 cup roasted pumpkin purée (I always use what I have from the fall, but can be substituted by canned pumpkin purée; try not to use pumpkin pie filling as it usually comes full of sugar and preservatives)
  • 1/2 banana
  • 1/2 TBSP molasses or 1TBSP maple syrup
  • 1/2 tsp allspice, and/or cinnamon (to taste)
  • 2 large ice cubes
  • 1/4 – 1/3 cup cold rice, oat, or hemp beverage (to desired thickness of smoothie)


  1. Place all ingredients into a blender, process until smooth,
  2. Add more rice milk, if necessary, until the desired thickness is achieved.
  3. Serve with a sprinkling of cinnamon and a drizzle of maple syrup (if desired)!


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