Tag Archives: smoothies

Pumpkin (Protein) Smoothie

10 Oct

LifeWork Strategies comes to a number of our health events at my company, SRA International.  Often, healthy recipe demos are a part of their participation.  A great find at Bryan’s site’s fall health fair  (he is an SRA employee as well) was this pumpkin smoothie recipe.  I personally modified to include a vanilla-flavored protein powder for women called Aria.  It features a combo of whey and soy protein appropriate for ladies.  It is very low in sugar and has no artificial sweeteners.  Couple scoops at 90 calories plus some skim milk makes a great snack.  There is also a chocolate flavor.  You can find this at your local Vitamin Shoppe for around $13 or save a few bucks and order packs of 2 for around $20 through Amazon.com.  It qualifies for the free super savings shipping so get something else you’ve been needing to get to the $25 and shipping will be gratis.   Back to the smoothie…this is yet another way to enjoy pumpkin and in a healthy way!  This recipe will make 2 servings so if you make for just you, I would half the recipe.


  • 1 can (15 oz.) pureed pumpkin (NOT pumpkin pie filling, just plain ol canned pumpkin)
  • 1 cup unsweetened vanilla almond milk (or milk of your choice)
  • 1 cup vanilla yogurt or plain greek yogurt if you use vanilla protein
  • 1 banana, frozen and cut into slices
  • 1 tsp pumpkin pie spice
  • dash of cinnamon
  • 2 scoops Aria vanilla-flavored protein (optional)
  • crushed graham crackers (optional if you want more of a healthy treat than a snack)


  1. The night before, portion pumpkin into ice cube tray and freeze.
  2. Put the frozen pumpkin, milk, yogurt, frozen banana, and spice into a blender and puree until smooth
  3. Relish in the fall season before pumpkin goes away.  🙂

A Favorite Breakfast: Ah-sigh-eee Bowls from South Block Smoothie and Wrap Co.

17 May

Coco Rio Acai Bowl

By ah-sigh-eee, I mean acai bowl.  Many people, myself included, aren’t sure of the pronounciation at first so I thought I’d add that educational segment into this post.  South Block Smoothie & Wrap Co. is this fantastic spot walking distance from my house that offers a variety of healthy smoothies and wraps as well as espresso beverages.  Perhaps my favorite menu item however is their acai bowl, specifically the Coco Rio bowl. 

The Coco Rio bowl includes blended organic acai, strawberries, mangos, and passion guava juice and is topped with fresh banana, shredded coconut, and organic hemp and flaxseed granola.  It is very satisfying and under 400 calories.  Paired with an Iced Vanilla Latte or Nutella or Milky Way Latte (if you want to be a little sinner-ish), the Coco Rio bowl starts my day with a smile.  Bryan would argue the better day starter is the California Bowl.  I’ll have him give you his take…

Bryan on South Block’s California Bowl:

What Carrie fails to tell you is that this guy-yes, this guy- discovered this gem.  Although at first I pronounced it as ahhhh-kaaaaaaa (like a parrot), Carrie immediately corrected me that it was ah-sigh-eeeeeeeeee.

Anyways, Carrie thinks she is making the best choice by going with the Coco Rio bowl, however she is sorely mistaken and you should go with the California Bowl.  Don’t get me wrong, the Coco Rio bowl is delicious, but an added ingredient makes mine stand apart.  The California Bowl has acai, frozen blueberries and bananas, and soymilk all blended together to make a smoothie-like texture.  It is then topped with flaxseed granola,  fresh blueberries, and bananas.  What sets this one apart is (drum roll please)…adding peanut butter. Lots of it.  Once you add the creamy PB into the mix, the sweetness from the acai and fruit make it taste like a peanut butter and jelly sandwich.  It makes your mouth go ohhmmaalooooorddddd.

Who doesn’t love the taste of a cold PBJ topped with crunchy granola?  And for those Spartans out there, you can add a scoop of protein into the mix which doesn’t take away from any of the flavorful goodness.

Back to Carrie:

Well, the worst part of your trip to South Block is going to be deciding between these two delicious options.  Maybe go with a friend or your sig other so you can split?  Or simply go back multiple times!  When you try it once, I pretty much guarantee you will anyway.  Which one is making your mouth water the most?