Pumpkin Smoothie

It’s wonderful to teach children that pumpkins are not just for jack-o-lantern carving! They are a delicious, versatile and local vegetable that grows throughout our province. Just remember we don’t eat the large, carving pumpkins. You want to choose the smaller, sugar pumpkins for eating or use canned pumpkin (not pumpkin pie filling which has added sugar). This smoothie is a nice change from your usual berry or green routine. It tastes just like pumpkin pie but is filled with nutritious ingredients you can enjoy regularly.


12 child-size portions
Preparation Time
10 minutes
Cooking Time
Common Allergens
soy or milk
Equipment List
2 cups
cooked or canned pumpkin (to roast, simply cut in half, remove the seeds to roast separately if desired, and bake for approximately 30-40 minutes until tender)
2 cups
fortified soy milk or cow’s milk
​​​​​​​1 tsp
½ tsp
nutmeg (or pumpkin pie spice)
1 tsp
1 Tbsp
maple syrup
¼ cup
hemp hearts

1. Combine all ingredients in blender and puree until smooth, adding ice cubes to thin and cool. Serve immediately.

Source: Nicole Fetterly, RD

Childcare facilities with 8+ children should check with their Licensing Officer about what is needed to serve food.

Pumpkin Smoothie
Pumpkin Smoothie