Pumpkin Pie Smoothie and Sniffle Soup from Plant-Powered Families

Feeling under the weather? These two recipes from Plant-Powered Families by Dreena Burton will have you better in a jiffy!

pumpkin-pie-smoothie_3-extendedPumpkin Pie Smoothie from Plant-Powered Families

This smoothie is rich in nutrients, and tastes sweet and dreamy!

Makes 2–3 servings


2 1/2 tablespoons macadamia nut butter or cashew butter (see note for nut-free option)
1 cup pure pumpkin puree
1/2 cup frozen banana slices
1/2 cup frozen mango chunks (see note)
1/3 packed cup pitted dates
1 teaspoon cinnamon
1/4 generous teaspoon freshly grated nutmeg
1/8–1/4 teaspoon allspice
2–4 ice cubes
Pinch sea salt (optional)
1 1/4 cups plain or vanilla nondairy milk


In a blender, add all ingredients and puree until very smooth. Taste, and adjust with extra sweetener/spices. Pour into glasses and serve.

Mango Note: Frozen mango adds natural sweetness and also a vibrant orange color!

Sweetener Note: You can substitute 2–3 tablespoons of maple syrup for the dates. Vanilla milk will also be a little sweeter than plain milk.

Nut-Free Option: Substitute 3–4 tablespoons of hemp seeds, to taste. You may want extra sweetener or cinnamon using hemp seeds.

sniffle-soup_2Sniffle Soup from Plant-Powered Families

This soup has been a hit with readers for years. Even if you don’t have the sniffles, it’s altogether comforting and delicious—sure to be a favorite! Adapted from Eat, Drink & Be Vegan.
Makes 5–6 servings


1 1/2 tablespoons plus 3 1/2–4 cups water, divided
1 1/2 cups diced onion
1 cup diced carrot
1 cup diced celery
3 large cloves garlic, minced
1 teaspoon paprika
1 teaspoon mild curry powder
1/2 teaspoon sea salt
1/4 teaspoon dried thyme
Freshly ground black pepper to taste
2 cups dried red lentils
3 cups vegetable stock
2 teaspoons chopped fresh rosemary (see note)
1–1 1/2 tablespoons apple cider vinegar or lemon juice


  1. In a large pot over medium heat, add 1 1/2 tablespoons of the water, onion, carrot, celery, garlic, paprika, curry powder, sea salt, thyme, and black pepper and stir to combine. Cover and cook for 7–8 minutes, stirring occasionally.
  2. Rinse the lentils. Add the lentils, the remaining 3 1/2 cups of the water, and stock and stir to combine. Increase heat to bring mixture to a boil. Once boiling, reduce heat to low, cover, and simmer for 12–15 minutes.
  3. Add rosemary and simmer for another 8–10 minutes or more, until lentils are completely softened. Stir in vinegar, and add more water to thin the soup if desired. Serve.

Rosemary Note: Fresh rosemary is exquisite in this soup, but if you don’t have it, you can use dried. However, if you’re using dried, add it at the beginning of the cooking process, along with the other dried spices, and use less, 1/2–1 teaspoon.

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