Start to finish: 15 minutes, plus freezing and thawing time
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
2 small apples, thinly sliced
1/4 cup pecan halves or pieces
1/4 cup raw oats
4 teaspoons maple syrup
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 “overthaw,” 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.
Melissa d’Arabian, Associated Press