Fall Flavors

Fall is officially here and we can’t wait for all the delicious Autumn flavors! What better way to celebrate the start of a new season than with this Pumpkin Smoothie? Not only is this smoothie delicious but it’s easy to make when you’re having a busy morning or need a quick after-school snack. These smoothies incorporate fruits, veggies, protein and whole grains into one (or two) nutrient packed glass. Whole grain sorghum is an extremely beneficial addition to the Pumpkin Smoothie. Sorghum not only adds heart healthy whole grains, flavor and a thick, creamy texture but complex carbohydrates, protein and is gluten-free! To learn more about this healthy whole grain, visit the Simply Sorghum website. Pumpkin and banana add a delicious and naturally sweet flavor, too!


Image Source: 123RF

Nutrient Booster: Pumpkin

Pumpkin is extremely rich in vitamin A which is beneficial for eyesight. Pumpkin is also high in carotenoids; specifically beta-carotene which converts into a form of vitamin A in the body. Beta-carotene has also been linked to reduced cancer risk and healthier skin. Pumpkin also offers more potassium than a banana, making it an ideal component of a post-workout meal. Pumpkins are also a solid source of vitamin C, which has been linked to a healthier immune system [1]. Having a healthy immune system and including more vitamin C in your diet is especially important this time of year as the weather is changing. There are so many amazing reasons to include pumpkin in your diet this Autumn!

Meal Prep: Sorghum

Sorghum is a great ingredient to meal prep for the week as it stays well in the refrigerator. When you store sorghum in a sealed container, it will last between four to seven days. We have so many delicious recipes that you can make with sorghum. We’ve listed some of our favorites below.

Chickpea and Sorghum Vegetable Bowl
Grilled Chicken Sorghum  Spiralized Vegetable Salad
Berry and Kale Sorghum Salad

Pumpkin Sorghum Smoothie

Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Servings 1 serving


  • 1 medium ripe banana, frozen
  • 1/2 cup pumpkin puree
  • 1/2 cup whole grain sorghum, cooked
  • 1 tsp honey
  • 1/2 tsp vanilla extract
  • 1/2 tsp pumpkin pie spice
  • 2 tbsp hemp seeds
  • 1/2 cup unsweetened almond milk
  • 2 ice cubes


  1. Puree all ingredients in a blender until smooth. Serve in a glass. Garnish with pumpkin spice granola (optional)

Recipe Notes

Nutrient Analysis:
Serving Size: 1 smoothie, Calories: 330, Fat: 8g, Carbohydrates: 30g, Sugar: 20g, Fiber: 6g,  Sodium: 85mg, Protein: 12g

Pumpkin Fig and Nut Smoothie

Servings 1 serving


  • 1/2 cup pumpkin puree
  • 1/2 medium ripe banana
  • 1 tsp Dalmatia Fig Spread
  • 1/2 tsp pumpkin pie spice
  • 3 tbsp sliced almonds
  • 2 tbsp powdered peanut butter
  • 3/4 cup vanilla, unsweetened almond milk, or milk of choice
  • 3 ice cubes


  1. Puree all ingredients in a blender until smooth. Serve in a glass.

  2. Garnish with additional pumpkin pie spice (optional)

Recipe Notes

Nutrient Analysis:
Serving Size: 1 smoothie, Calories: 350 cal, Fat: 11g, Carbohydrates: 55g, Sugar: 15g,  Sodium: 223mg, Fiber: 7.5g, Protein: 14g  

Disclosure: Triad to Wellness has provided nutrition communication services to Sorghum Checkoff. 
However, we were not compensated for this post. All opinions are our own.
[1] 8 Impressive Health Benefits of Pumpkin. Huffington Post 

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