PUMPKIN AND SPICE BREAKFAST BOWLS

Serves: 4 For the base:

1 large ripe banana, sliced

1 1/2 cups (375 mL) canned pure pumpkin

1 cup (250 mL) reduced fat vanilla Greek yogurt (nonfat yogurt not recommended)

3/4 tsp (4 mL) pumpkin pie spice (or mix of cinnamon, nutmeg, cloves and allspice)

Pinch of salt

For the topping:

2 small apples, thinly sliced

1/4 cup (60 mL) pecan halves or pieces 1/4 cup (60 mL) raw oats

4 tsp (20 mL) maple syrup

1. Place all the ingredients for the base into a blender and blend until creamy and smooth, about one minute. (Tip: Blend on low. You may need to start and stop blender, breaking up the ingredients using a wooden spoon when NOT blending.)

2. Divide the blended mixture among four individual freezer-safe bowls or to-go containers. Top and eat as is for a smoothie bowl. Or, freeze for at least 30 minutes, or up to a month (covered). Just before serving, top with apples, pecans, oats and the maple syrup drizzled on top.

3. Breakfast bowl can then be eaten frozen like ice cream: Allow a frozen solid bowl to soften a little before — at room temperature. This will take approximately 20 minutes.

4. In a lunch box with an ice pack, the ideal frozen eating time is 1-2 hours after removing from the freezer. If the bowls “overthaw,” simply enjoy them as smoothie bowls.