Directions:
- Chop up steamed squash into cubes
- (To steam the squash quickly, cut the acorn squash in half. Remove seeds. Place in a microwave safe bowl upside down -so the inside of the squash is facing DOWN. Add about 1 inch of water to dish. Microwave on high for 12-15 minutes until skin peels right off the squash and it is soft to touch).
- Add squash, carrot chunks, apple juice and apple to blender/smoothie maker. Completely puree to a smooth creamy texture.
- Add pumpkin, yogurt, spices, honey and brown sugar to mixture. Blend until smooth.
- Serve with a little whipped topping chilled in a glass, or serve hot as a pumpkin soup .
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 194.03 Kcal (812 kJ) | ||
| Calories from fat | 10.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.11g | 2% | |
|---|---|---|---|
| Cholesterol | 3.06mg | 1% | |
| Sodium | 69.05mg | 3% | |
| Potassium | 599.3mg | 13% | |
| Total Carbs | 44.17g | 15% | |
| Sugars | 32.33g | 129% | |
| Dietary Fiber | 3.53g | 14% | |
| Protein | 4.1g | 8% | |
| Vitamin C | 26.9mg | 45% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 1.3mg | 7% | |
| Calcium | 167.1mg | 17% | |
| Amount Per 100 g | |||
| Calories | 71.43 Kcal (299 kJ) | ||
| Calories from fat | 3.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.41g | 2% | |
|---|---|---|---|
| Cholesterol | 1.13mg | 1% | |
| Sodium | 25.42mg | 3% | |
| Potassium | 220.62mg | 13% | |
| Total Carbs | 16.26g | 15% | |
| Sugars | 11.9g | 129% | |
| Dietary Fiber | 1.3g | 14% | |
| Protein | 1.51g | 8% | |
| Vitamin C | 9.9mg | 45% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 0.5mg | 7% | |
| Calcium | 61.5mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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