• 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)


1. 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.

2. Gradually add enough ice to make a thick consistency.

3. Pour into glasses and serve.


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.