Recipe by Chris Newport, Nutritionist and Head Coach

Pumpkin Pie in a glass. That’s what this is. And what could be bad about that?

Too much sugar, you say?!? Nope…this has not one drop of added sugar.

And did I mention that it makes the perfect breakfast, pre-race meal or post-workout recovery, depending on how you make it. Bring on the flavors of fall in a glass!

If you’re going for a hearty breakfast, protein and fat are your friends to fuel you through your day. Use 2% or full fat greek yogurt and whole organic dairy milk, lite coconut milk (Trader Joe’s is great), or unsweetened non-dairy milk (like almond or coconut milk). This version can work great for a pre-workout meal too, assuming you have about 1-3 hours to digest.

For post-workout, you can use lower fat yogurt and/or milk in order to adequately restore glycogen stores. If you’d like it sweeter (or had a particularly hard or long workout), you can even add additional dates, bananas or sweetener of your choice (maple syrup or honey are delicious here). Keep in mind that will no longer make it “added sugar-free.” However, you’re body will appreciate the carbs and potassium from the yogurt, dates and pumpkin. Feel free to “sneak” in a bit of turmeric for some additional anti-inflammatory punch!

If you prefer a thick smoothie, this is the way to go. If you like it a little thinner, use regular yogurt or milk instead of yogurt.

But how can I blend dates in a smoothie? Be sure to buy medjool dates, which are softer. Also, make sure to take out the pit (just squish it with your fingers and pull it out). If your dates aren’t blending well, you can soak them in the milk in the blender (or a glass) overnight to soften them. They add an amazing sweetness with the additional fiber and potassium.