Pumpkin Banana Smoothie

The Creators

Recipe brought to you by the Registered Dietitians of NewYork-Presbyterian.

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Yields: 4 servings (8 oz. each)

If you’re seeking a refreshing drink with a fall flavor this season, look no further than our Pumpkin Banana Smoothie! This smoothie is not only delicious, but is also full of vitamins, minerals and antioxidants. Enjoy this recipe alone as a snack or with your favorite fall-friendly dish!


2 medium bananas, sliced and frozen (may substitute 2 sliced, fresh bananas and 3-4 ice cubes)
1 cup unsalted, canned pumpkin puree
2 cups skim milk (may substitute non-fat, non-dairy milk*)
4 tablespoons plain, non-fat Greek yogurt
2 tablespoons maple syrup (may substitute 2-4 whole, pitted dates*)
1/2 teaspoon pumpkin pie spice mix (store bought or recipe below)
4 teaspoons smooth almond butter (optional)*
1-2 fresh tarragon leaves (optional)*
1 tablespoon toasted, slivered almonds, for garnish (optional)*

Pumpkin Pie Spice Mix:
2 tablespoons ground cinnamon
2 teaspoons ground nutmeg
2 teaspoons ground ginger
1 1/2 teaspoons ground allspice


Pumpkin Pie Spice Mix:
In a small bowl, combine cinnamon, nutmeg, ginger and allspice; mix well. Store in an air-tight container.

Place 1/2 teaspoon pumpkin pie spice mix and remaining ingredients in a blender and blend until well incorporated. Transfer to a glass and garnish each serving with 1 teaspoon Greek yogurt, 4-5 almond slices and a pinch of pumpkin pie spice, if desired.

Nutritional facts (per serving)

164 Calories, less than 1 g fat (2% of Calories from fat), 0.2g saturated fat (0.1% of Calories from saturated fat), 2.5 mg cholesterol, 61 mg sodium, 3.4 g dietary fiber, 7 g protein and 34 g carbohydrate

* Nutrient analysis does not include optional or substitution ingredients

Kale, Spinach and Pear Smoothie

The Creators

Recipe brought to you by the Registered Dietitians of NewYork-Presbyterian.

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(choose fresh, local ingredients when in season):
1 1/2 cups milk* (may use soy milk, skim milk, almond milk, or other non-fat, non-dairy milk**)
1 heaping cup raw spinach leaves
1 heaping cup raw kale leaves
1/2 fresh pear, chopped
1 banana, peeled, sliced, and frozen
1 tablespoon maple syrup

  1. Remove kale leaves from their center stalk and coarsely chop.
  2. In blender, blend kale, spinach, and milk until kale is well-incorporated (no large chunks).
  3. Stop the blender. Add banana, pear, and maple syrup and blend until smooth.
  4. Transfer to a glass and enjoy!
Nutritional facts (per serving)

122 calories, 1.9g fat (14% of calories from fat), 0.3g saturated fat (2% of calories from saturated fat), 1.3mg iron, 31mg vitamin C, 0mg cholesterol, 64mg sodium, 2.6g dietary fiber, 4.4g protein and 21.7g carbohydrates.

*Soy milk recommended due to a higher iron content.
**Nutrient analysis based on the use of soy milk.




Side Dishes

Sandwiches & Wraps






What the letters mean...
  • V = vegetarian recipe
  • GF = gluten-free recipe
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