At the time of publication, all recipes were free of the allergens listed as being free of in the title (i.e. soy-free, milk-free, etc.), and all other information shared was accurate to the best of my knowledge.
Though I strive to update outdated information quickly and work diligently to make sure you have the most accurate information possible at all times, it is your duty to double check labels EVERY TIME to ensure that the ingredients you use are SAFE FOR YOU.
Your doctor or allergist should also be your first go-to for information on how to handle your medical needs. That being said, if you DO notice an error, please send me an email letting me know (tell me what page or recipe the error is on, what the error is, etc.), and I will correct the error ASAP.
Thank you so much!

Please Be Advised:
I make sure all of my recipes use foods that are free of the allergens they say they are free of. You will need to do the same. For help with this, please see the appropriate "Alternative Names" page for the allergen(s) you need the recipe free of.

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Wednesday, November 7, 2012

Pumpkin Smoothies (Soy, Fish, Nut, Egg and Wheat-Free, Can Be Milk-Free and Diabetic Friendly)

As you know, I was a guest blogger on Glued To My Crafts (to read the post, click here) on Monday, November 5th.  Thank you so much, Stacey, for the opportunity!  I had a blast! :)

Anyway, I decided that I would post the recipes I shared there on here, one at a time, of course.  The first one I will be sharing is my recipe for Pumpkin Smoothies.  It is a modified version of one I found on The Pioneer Woman.  It is soy-free (if you use all soy-free ingredients), fish, nut, egg and wheat-free, and can be milk-free and even diabetic friendly (see variations)!  It's a great alternative to Pumpkin Pie at Thanksgiving time or Christmas, too.
Pumpkin Smoothies
1 Can (15 oz.) Pure Pumpkin puree (I recommend Libby's)
3 to 4 Cups milk
1/2 to 1 Cup soy-free plain or vanilla yogurt (I recommend Stonyfield)
(If you use plain, you'll need to add 1 teaspoon vanilla.)
4 teaspoons soy-free Pumpkin Pie Spice (I recommend McCormick's)
sugar (brown or white is your choice), honey, molasses or maple syrup
  1. Place pumpkin in a freezer-safe container and freeze until frozen solid.  (Note: I recommend using an ice cube tray or 2 as it makes it easier to get the frozen pumpkin out of the container and into the blender.  Also, it is best to let the pumpkin freeze overnight.)
  2. Place 3 Cups milk, 1/2 Cup yogurt (vanilla, too, if you're using plain yogurt) and the Pumpkin Pie Spice in the blender and blend for a few seconds until blended together.
  3. Add the frozen pumpkin puree and blend until the frozen puree is completely pulverized (I recommend using an "ice crusher" mode for a few pulses before going full boar), adding more milk or yogurt as needed to get the consistency you like.
  4. Add sugar, molasses, maple syrup or honey 1 Tablespoon at a time until the smoothie is to your desired sweetness.  (Note: I recommend tasting the smoothie before adding the sweetener, especially if you're using the vanilla yogurt.  If it is to your liking as is, don't add any sweetener.)
  5. Pour into individual glasses and enjoy as is or top with sweetened whipped cream, ground cinnamon and/or nutmeg.

Makes 8 servings.

  • Milk-Free: To make this recipe milk-free, simply omit the yogurt (or use a dairy-free one) and use a dairy-free milk.  I would recommend a brand like SoDelicious that carries soy-free options so that you don't lose the soy-free status of this recipe.  Whatever you decide to use, make sure that your substitutions fit your individual allergy needs.
  • Diabetic Friendly: To make this recipe sugar-free, use the plain yogurt and vanilla option and use the sugar substitute of your choice as the sweetener, if desired.

Yum!  It's like drinking your Pumpkin Pie in a glass!  Sweet, easy, delicious and easy on the budget and allergies!  What's not to love? :)

(This recipe was originally posted on my original site, Natural and Free.)


  1. Seriously, I can't get enough pumpkin!!! Thanks for kicking off the Gluten Free Fridays party this weekend! WOOT! We have some awesome recipes and they just keep coming!! So....Thanks for linking up at our Gluten Free Fridays party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! :) Cindy from

    1. Always a pleasure, Cindy! :) Glad to be a part of GFF! :) Looking forward to linking up this week, too.


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