Pumpkin Pie Smoothie Bowl (vegan)

Breakfast, Gluten-Free, Smoothies, Vegan

Healthy protein-packed Pumpkin Pie Smoothie Bowl from Fraiche Nutrition

Pumpkin pie meets a smoothie in this healthy but decadent-tasting protein-packed Pumpkin Pie Smoothie Bowl recipe that tastes like pumpkin ice cream!

I feel as though there are two camps: those that LOVE pumpkin pie and pumpkin spice everything and those that, well, don’t (you know who you are). I feel lucky to be a part of a family that belongs to the first camp.  Which means that starting your day with something that tastes like pumpkin pie is A-ok in this house!

 

How Nutritious is Pumpkin?

Though we usually associate pumpkin with a rich dessert, pumpkin is in fact a super healthy fruit (yes, you read that right – it’s technically a fruit but we treat it like a veggie).  Rich in potassium, vitamin A and vitamin C, I’m always on the hunt to find new ways to include pumpkin in our diet all-year round!

Healthy protein-packed Pumpkin Pie Smoothie Bowl from Fraiche Nutrition

 

Protein Powder 101

If you’ve been following me for awhile you’ll know that I’m a fan of the Genuine Health fermented protein powders, and was excited to see that they just came out with a fermented organic vegan proteins+ version! The protein powder is made with a custom blend of 7 high protein vegan ingredients – organic spirulina, organic mung bean, organic yellow pea kernel, organic pumpkin, organic flaxseed, organic hemp and organic brown rice – that provide a balanced amino acid profile.

Plant-based protein sources are notoriously hard to digest – so Genuine Health ferments them in small batches using non-dairy probiotics and enzymes. The fermentation process breaks down the components that cause gas and bloating, liberates nutrients – like amino acids, vitamins and minerals – so they’re ready for absorption, and creates new, more powerful nutrients that nourish the gut.

 

How Much Protein Do You Need?

The protein requirement for adults is 0.86 grams/kg body weight, which is the amount of protein required to meet the basic requirements.  Note that this isn’t reflective of everyone’s individual IDEAL requirements, which is still a matter of great debate. I personally try to get about 20 grams of protein per meal, choosing plant-based proteins most of the time.  Adding the Genuine Health organic fermented proteins+ powder to my smoothies and smoothie bowls helps me meet this goal!

As an aside, I get asked a lot about protein powder and if it’s safe for kids, and my standard answer is to skip it for the little ones.  Their total protein needs are not the same as an adults needs, and their little kidneys can’t take too much protein.  For example, Charlie is 6 years old and only requires 17 grams of protein a day to meet his needs, which isn’t difficult to get with a balanced diet.  If you’re interested in digging in to the chart a bit more to see the breakdown for the different age groups here is the link!  I recommend consulting with a Registered Dietitian if you’re interested in exploring this further to help determine your personal ideal needs.

Healthy protein-packed Pumpkin Pie Smoothie Bowl from Fraiche Nutrition

 

I used canned pumpkin in this recipe, but be sure to buy the pure canned pumpkin, not the canned pumpkin pie filling that has extra sugar and other stuff in it. Note that you need to prep ahead for this one as it calls for frozen pumpkin puree and dairy free milk.   I tried it both with almond milk and cashew cream (here is my recipe for cashew cream, you can thin it with water if you want): the cashew cream is definitely more rich and would be a great option if you want a bit more fat in your diet (ie: kids)… I don’t personally shy away from fat in my diet so would use the cashew cream, and it’s so easy to make!

You can top it with anything you want, I gave some suggestions below. There are some awesome pre-made wholesome granolas on the market (here is a review of a bunch that I taste tested in my Great Granola Showdown post …to save you the headache of doing it yourself!).  But if you’re feeling up to it why not make this Pumpkin Pecan Granola which would be PERFECT to top these smoothie bowls (or to eat as a snack)!  This is inherently gluten-free BUT make sure that all of your ingredients (ahem, granola) are certified gluten free.

Healthy protein-packed Pumpkin Pie Smoothie Bowl from Fraiche Nutrition

Healthy protein-packed Pumpkin Pie Smoothie Bowl from Fraiche Nutrition

I was worried that these would need to be eaten as soon as they are made, but to my delight they didn’t thin out much and were awesome the next day (refrigerated of course): they are more like a mousse the next day.

Would LOVE to hear from you below if you have a chance to make it!

I hope your fall is off to a healthy and happy start, I’m absolutely loving the crisp air and sunshine!

xo

Tori

Pumpkin Pie Smoothie Bowls

Enjoy this healthy pumpkin-pie smoothie bowl all-year round thanks to the use of healthy canned pumpkin puree.  This smoothie bowl gets a kick of protein from the Genuine Health fermented organic veganproteins+.

Prep Time 10 minutes

Ingredients

  • 2 cups canned pumpkin purée
  • 1 cup plain almond milk
  • 1 1/2 cups almond milk, cashew cream or other dairy-free milk or more, to thin
  • 2-4 tablespoons pure maple syrup to taste
  • 1-2 scoops Genuine Health organic vegan proteins+ powder vanilla flavour
  • 1 1/2 teaspoons pumpkin pie spice

Toppings (optional)

  • Roasted pumpkin seeds
  • Granola see the link above for my Pumpkin Pie Granola
  • Extra pumpkin pie spice to sprinkle

Instructions

  1. Freeze the pumpkin puree and almond milk in silicone molds or ice cube trays.

  2. Once frozen, transfer the pumpkin and almond milk cubes into the container of a high powdered blender and add the cashew cream or almond milk, maple syrup, protein powder and pumpkin pie spice. Pulse, using a tamper if you have one (otherwise stopping the blender frequently to push down the mixture), until the mixture is smooth. You may need to add a small additional amount of cashew cream or almond milk to thin it to the desired consistency.

  3. Divide the smoothie among bowls, garnish with the toppings if desired and eat immediately!

 This post was sponsored by Genuine Health, all opinions are my own.

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