Gut Soothing Pumpkin and Turmeric Smoothie by The FODMAP Friendly Vegan

Gut Soothing Pumpkin & Turmeric Smoothie | WholeLife

 This recipe is a guest post in collaboration with Sharon from The FODMAP Friendly Vegan (@thefodmapfriendlyvegan on Instagram) as part of our FODMAP friendly foods feature for this month.  

This delicious recipe is the product of a culinary experiment. I had some pumpkin puree left over and decided to experiment with it in a smoothie! I was incredibly impressed with the thick, creamy flavour profile with the end result. So, if you find yourself with any cooked pumpkin leftovers blitz them up into a smoothie for a delicious snack! It’s a great way to sneak some veg into the little one’s diets too.

Pumpkin is loaded with fibre which is very important while following a low FODMAP diet, which can result in reduced fibre intake if not carefully monitored. This smoothie combines the sweetness of the pumpkin and banana with turmeric, a bright yellow spice that contains the powerful curcumin compound. Curcumin has numerous health benefits including decreasing inflammation, reducing oxidative damage, and improving brain function. I got most of my ingredients for this dish from my friends WholeLife  – supporting local has never been more important post COVID-19 and I love that I can get all my goodies from the one place with these guys!



Nourishing Ingredients:

  • 1 frozen banana (make sure it’s firm to keep it low FODMAP)
  • 1 cup unsweetened almond milk (or other low FODMAP non-dairy milk)
  • 1 cup cooled pumpkin puree (jap pumpkin peeled, deseeded, steamed, and mashed with a fork)
  • 2 tbsp gluten-free rolled oats
  • 1 tbsp nut or seed butter (I like sunflower seed butter)
  • Pinch ground cinnamon
  • Pinch ground nutmeg
  • 1/4 teaspoon vanilla extract or vanilla bean powder
  • ½ tsp turmeric
  • Pinch of black pepper
  • A few drops liquid stevia (to taste) – optional if you like it sweeter

To Create:

  1. Add all ingredients to a high-speed blender and blend until completely combined and creamy
  2. Sprinkle some cinnamon and turmeric over the top prior to serving

You can find more FODMAP friendly recipes here on The Fodmap Friendly Vegan website, and over on their Instagram!

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