Guiltless Seasonal Comfort Food

Posted On Dec 17, 2013 By Erin Kuh, MBA, RD

Gult-free holiday sweet potato muffins

Have you noticed the holiday-themed foods and menu items at grocery stores and restaurants? They seem to pop up before us earlier and earlier each year! Eggnog lattes, pumpkin muffins, cranberry breads and savory soups come out of hibernation and threaten to undo a year's worth of healthy eating and exercise. Although indulging in small amounts occasionally is part of a balanced diet, making your own comfort foods allows you to take advantage of healthy, seasonal produce like pumpkins, sweet potatoes and cranberries as well as benefit from the fiber and antioxidants of these nutrient-rich foods.

Enjoy the recipe below for breakfast or as a snack.

Pumpkin Pie Smoothie

Prep Time: 3 minutes Servings: 1


  • ½ cup canned pumpkin
  • 1 scoop vanilla whey protein or 2/3 cup non-fat vanilla Greek yogurt
  • 1-2 cups unsweetened vanilla almond milk
  • ½ teaspoon pumpkin pie spice
  • Handful of ice


  1. Place all ingredients in blender and blend until smooth. Add more ice or almond milk for desired consistency.

Nutrition information: 180 calories; 18g carbs (7g fiber); 5g fat, 21g protein