Let’s Talk About Pumpkin!

Pumpkin is a rich source of dietary antioxidant vitamins (e.g., Vitamins A, E, and C), carotenoids (e.g., B-carotene, lutein, and zeaxanthin), and phenolic compounds (e.g., caffein acid, gallic acid, 4-hydroxybenzoic acid, protocatechuic acid, and rutin). It is also a great source of dietary fiber, minerals, and unsaturated fatty acids. Because of this, pumpkin has excellent anti-diabetic, antioxidant, anti-carcinogenic, anti-inflammatory, anti-microbial; anti-kidney stone formation, anti-hypotensive, anti-inflammatory, and anti-blood-coagulatory properties (Yadav et al., 2010).



  • 1/2-1C (123-245g) pumpkin puree (10-20g carbs, 1-2g protein, 40-80 cal)
  • 40-80g (1.5-3oz) banana (10-20g carbs, 35-70 cal)
  • 100g (3.5 oz) purple carrot (10g carbs, 40 cal)
  • 6g lemon juice
  • 1/2-3/4C water

TOTAL: 120-240 cal, 20-40g carbs, 2.5-5g protein, .2-.5g fat; 28-56% daily fiber, 21-42% vitamin C, 10-20% iron, 843-1700% Vitamin A, 28-56% potassium, 12-24% B6, 14-28% manganese

Brenna's Pumpkin-Banana-Carrot Super-Recipe:

  • 1.5oz banana
  • 1/2C pumpkin puree
  • 100g purple carrot
  • 1/4-1oz lemon juice
  • 4oz water (filtered, alkalinized are best)
  • 3oz cilantro (if you like cilantro)
  • 1/2C baby spinach/&baby kale
  • 1/4C beet greens
  • 4oz beets (pickled beets are fine)


Blend all ingredients. 1 service makes a great snack. Serving may be doubled for meal or depending on energy needs. See nutrition facts on next column.

Super-Recipe Nutrition Facts:

NUTRITION FACTS: 200 cal | 7g protein | 32g carbs | 1g fat | Fiber: 53%.

VITAMINS: Vitamin K: 336% | Vitamin C: 63% | Folate: 47% | Vitamin E: 16% | Vitamin B1 (Thiamine): 11% | Vitamin B2 (Riboflavin): 21% | Vitamin B3 (Niacin): 12% | Vitamin B5 (Pantothenic Acid): 17% | Vitamin B6 (Pyridoxine): 29%.

MINERALS: Calcium: 14% | Copper: 37% | Iron: 28% | Magnesium: 21% | Manganese: 57% | Phosphorus: 14% | Potassium: 67% | Selenium: 4% | Sodium: 11% | Zinc: 12%.

The nutrition facts above are for one serving (e.g., 1 snack). Portions can be doubled for a meal or larger energy needs.

Key Players in this Super Smoothie

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.