Healthy food tips

Quick and Healthy Keto-Friendly Vegan Pumpkin Pie Smoothie

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This morning, around 12:30am, I submitted my manuscript to my publishers, and the process of turning my thoughts into a New York Times Bestseller has officially begun (that’s not quippy, that’s my goal – and it’s scary to actually write it out!). I reached out to some blogging friends of mine from the Billionaire Blog Club, asking for some guest posts to continue sharing awesome information with you all while I work on my book. Dan and Erika from Have Butter Will Travel reached out with this amazing recipe for keto-friendly vegan pumpkin pie smoothie and I am so excited to share it today!

Side note: Joining the Billionaire Blog Club is the best thing I ever did to grow my blog, and if you’re on my blogging email list, you saw in my email that by following the steps for proper keywords, my Laundry Without Hookups post is now on page 1 of Google! BBC opens again this Friday for a limited time, so be sure to sign up for the free 12-day bootcamp and start learning all the best blogging tips! 

Without further ado, meet Dan and Erika:

We love smoothies at Have Butter will Travel and wanted to create a keto vegan smoothie that will keep you full all day. We love the flavours of pumpkin pie and wanted to include this with some healthy fats into a delicious smoothie.

It can also be a little tricky to find good keto recipes that are also vegan, so we wanted to share this one for our keto vegan friends. This smoothie is a quick and easy breakfast or an excellent mid afternoon snack.

Who are we at Have Butter will Travel?

Hi, we are Dan and Erika the creators of Have Butter will Travel!

We met and fell in love in 2006 and have been exploring the world together ever since. We have both struggled with our weight for most of our lives and have tried every weight loss diet plan around without finding long lasting success.

In July 2016, we started on yet another weight loss attempt, but this time it was a success and we have since lost over 95kgs (210lbs) between us! Click on the links to find out more about Dan’s story and Erika’s story. Following a ketogenic/LCHF way of eating has changed our lives in so many positive ways, aside from the weight loss, and is the new ‘normal’ for us now.

We started Have Butter will Travel so we can share our two passions – low carb eating and travelling. When we started out with low carb eating we struggled to find information out there specifically for Australians, so we hope we can provide some helpful resources to get people started and set them up for success.

What is Keto/LCHF?

The ketogenic diet is a low carbohydrate way of eating that changes your body from using carbohydrates as its main fuel source to using fat. In addition to being low carbohydrate, the ketogenic diet is also moderate in protein and high in fat.

Low carb high fat (LCHF) is the overarching term, which includes the ketogenic diet, where carbohydrates are more limited. As a general rule, the macronutrient ratio for a ketogenic diet would be 5% of your diet from carbohydrates, 15%-25% from protein and 70%-80% from fat. This varies depending on your individual health conditions and activity level.

What is Ketosis?

When you restrict your carbohydrates and increase the fat in your diet, over time your body will move into the state of ketosis. Being in ketosis will switch your main fuel source from glucose to ketones, which is fat-burning mode!

These are some of the awesome benefits we personally have experienced from being in ketosis –

  • Fat loss
  • Dramatic decrease in hunger
  • Improved sleep
  • Increased energy
  • Improvement in mental clarity
  • Elimination of joint pain
  • No more snoring
  • Less headaches
  • Improvement in blood sugar readings
  • Improved blood pressure
  • More balanced emotional state
  • Regulation of menstrual cycles

Is it possible to be Vegan and Keto?

Yes, of course! We are not vegan, but know of people that have successfully incorporated keto into their vegan lifestyle. It may be more difficult to increase the healthy fats in your diet, as the options are more limited, and your carbs may need to be slightly higher as you will need to eat more vegetables.

Great vegan keto food choices are nuts and seeds, healthy fats like olive oil, avocado oil and coconut oil, leafy green vegetables, berries, nut butters and products like dairy free cheese and yoghurt.

Some of our favourite keto vegan recipes are:

Chia Pudding

Making keto chia pudding is one of the easiest and yet most rewarding things to do in the kitchen! Such minimal effort and ingredients for a delicious and portable breakfast, snack or lunch. We like to use coconut milk as it gives a really creamy pudding.

Nut and Seed Granola

Finding store bought granola without dried fruits and grains can be tough, and if you do find one it is usually pretty expensive. We prefer to make our own so we know exactly what is in it and also we can adjust the sweetness to our preference. Our recipe includes butter, but you can easily swap this for coconut oil for a vegan option.

Guacamole

Avocados are a great source of healthy fats on a vegan ketogenic diet. Having some guacamole on hand is so handy as you can pop it on top of a salad to add extra flavour and creaminess or on the side of some grilled vegetables. We also love to serve it with some seed crackers when we are craving a crunchy snack.

Keto doesn’t have to be all bacon and eggs. Our mantra at Have Butter will Travel is finding the keto that works for you, if keto vegan works for you, that’s awesome.

Keto-Friendly Vegan Pumpkin Pie Smoothie

This smoothie is like a pumpkin pie in a glass, just minus all the sugars and carbs. It’s really easy to make for breakfast on the go or a quick snack. It is packed full of healthy fats and will keep you going all day long.

Keto-Friendly Pumpkin Pie Smoothie

 Prep Time 5 minutes

 Servings 1

 Calories 342 kcal

Ingredients

  • 0.25 cup Pumpkin puree
  • 0.5 cup Coconut milk
  • 1 tbsp Almond butter
  • 5 drops Liquid Stevia
  • 1 tsp Pumpkin Spice
  • 4-6 Ice cubes

 

Instructions

  1. Place all ingredients into a high-power blender and blend on high until smooth and combined. 
  2. Pour into your favourite glass to serve and sprinkle some ground cinnamon on top. 
Nutrition Facts
Amount Per Serving
Calories 342 Calories from Fat 297
Total Fat 33g
Saturated Fat 22g
Sodium 18mg
Potassium 491mg
Total Carbohydrates 11g
Dietary Fiber 2g
Sugars 1g
Protein 6g

If you enjoyed this recipe, be sure to save it for future reference, and share with your friends!

Thanks for sharing!
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