Pumpkin Chai Smoothie

Jan 13 2010

The flavors of pumpkin and heart-warming chai spices will give you another reason to love fall.

Recipe courtesy of Melanie Boney

Serves 4

Dietitian's Tip: 

Take nutrient-rich pumpkin beyond holiday pie. Canned pumpkin blended with banana and fat-free yogurt makes a velvety smoothie perfect for a DASH breakfast or snack. For a milkshake-like texture, try using pieces of frozen banana. Frozen bananas are a great freezer staple. Peel and slice overripe bananas, place on a tray and freeze. Place frozen banana pieces in a zip bag and store in freezer for up to one month.


1 cup milk
2 tablespoons unsweetened instant tea (optional)
½ teaspoon pumpkin pie spice
¼ teaspoon ground cardamom
1 banana
¾ cup fat-free vanilla yogurt
½ cup canned pumpkin
1 tablespoon maple syrup
1 cup ice cubes (about 10 cubes)


Combine milk, instant tea, and spices in a blender; blend until tea is dissolved. Add the remaining ingredients except for the ice. Process until blended. Gradually add enough ice to make a thick consistency. Pour into glasses and serve.

Nutrition Information: 

Per Serving: 118 calories, 0 g fat, 0 g saturated fat, 24 g carbohydrate, 5.6 g protein, 71 mg sodium, 2 g fiber, 163 mg calcium, 184 mg potassium.