So our foray into Meatless Mondays has produced mixed results. We've found some keepers, some epic fails, and a few that need tinkering.
A recent keeper is Pumpkin Pie Smoothie.
1 can (15oz) pumpkin
1 can (10.5oz) evaporated milk, fat free or 2%
1 cup vanilla yogurt
1/4 cup brown sugar (heaping, if you have a sweet tooth like me)
2 teaspoons pumpkin pie spice (or cinnamon + nutmeg)
Mix all in a blender until smooth. That's it. Seriously.
It really does taste like pumpkin pie filling. It's very thick, you'll need a spoon. This was great as a side to fritta, worked wonderfully for breakfast, and I imagine is a nice dessert or after workout treat.
It also makes a ton. Probably perfect for 4 people. We got 3 generous servings out of it.
It keeps really well. I had that plastic container for breakfast at work two days after we made it and it didn't taste any different.
Nutritionally it's a great option, fiber and protein taking the lead.
Nutritional Profile (for 3 servings)
287 calories (14%)
1.4g fat (2.5%)
.5g saturated fat (2.6%)
223mg sodium (10%)
55g carb (17%)
4.6g fiber (21%)
14g protein (28%)
Now it's true this will cost you a little in carbs and sugar, but I feel the fiber and protein, not to mention the vitamins, outshine in this case. For being on the sweet side, it really sticks to your ribs.
It's also a recipe where you could easily cut corners or add substitutes. Those are my favorite ones -- adjustable. Pretty sure this would be just as delicious if you used soy, cut down on the sugar, or added Greek yogurt (talk about amping up the protein!).
Just make sure you get fat free evaporated milk (you could probably use regular milk if you wanted it thinner, come to think of it). We did regular the first time and wow, talk about busting this as being healthy.
It's also ridiculously cheap. Purchased at HyVee:
$1.19 canned pumpkin
$0.99 evaporated milk
$0.73 yogurt ($2.19 for the big container)
$0.40 brown sugar + spices (that's guessing)
Even if you had to buy everything upfront, that's still under $5. Cheap, easy, and nutritious: we have a winner!
Question of the Day: What's your favorite smoothie?