PUMPKIN AND SPICE BREAKFAST BOWLS

Servings: 4 Start to finish: 15 minutes, plus freezing and thawing time

INGREDIENTS

Base: 1 large ripe banana, sliced 1 1⁄2 cups canned pumpkin puree 1 cup reduced fat vanilla Greek yogurt (nonfat yogurt not recommended) 3⁄4 teaspoon pumpkin pie spice (or mix of cinnamon, nutmeg, cloves and allspice) pinch of salt Topping: 2 small apples, thinly sliced 1⁄4 cup pecan halves or pieces 1⁄4 cup raw oats 4 teaspoons maple syrup

INSTRUCTIONS

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.) 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. Breakfast bowl can then be eaten frozen like an ice cream: Allow a frozen solid bowl to soften a little before — at room temperature, this will take approximately 20 minutes. In a lunchbox with an ice pack, the ideal frozen eating time is 1-2 hours after removing from the freezer. If the bowls “over-thaw,” simply enjoy them as smoothie bowls. Chef’s Note: Customize your toppings swapping in nuts, seeds, fruit, berries, chia seeds, hemp hearts, or shaved coconut. Nutrition information per serving: 235 calories; 68 calories from fat; 8 g fat (1 g saturated; 0 g trans fats); 4 mg cholesterol; 97 mg sodium; 39 g carbohydrate; 8 g fiber; 22 g sugar; 9 g protein.