Pumpkin Pie Smoothie

By Adriana Lee

It’s officially the season of pumpkin everything! And while pumpkin spice lattes are being served up at every coffee shop in North America, pumpkin is actually highly nutritious and good for more than just its’ “spice”.


These are some of the health benefits of our favorite fall food - pumpkin:

  • Rich in Vitamin A

  • High antioxidant content

  • Packs vitamins for immune boosting

  • Vitamin A, Lutein and Zeaxanthin help with eyesight

  • Nutrient dense with a low calorie count

  • Heart healthy due to Potassium, Vitamin C and Fiber

  • Vitamins A, E, and C for healthy, glowing skin

Nutrition Facts in one cup of cooked pumpkin:

  • Calories: 49 - Pumpkin is 94% water, which means not only is it hydrating, but it’s also low in calories.

  • Fat: 0.2 grams

  • Protein: 2 grams

  • Carbs: 12 grams

  • Fiber: 3 grams

  • Vitamin A: 245% of the Reference Daily Intake (RDI)

  • Vitamin C: 19% of the RDI

  • Potassium: 16% of the RDI

  • Copper: 11% of the RDI

  • Manganese: 11% of the RDI

  • Vitamin B2: 11% of the RDI

  • Vitamin E: 10% of the RDI

  • Iron: 8% of the RDI

  • Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

  • It’s also quite high in beta-carotene, a carotenoid that your body processes into vitamin A.

One of our favorite healthy and quick treats this fall is our Pumpkin Pie Protein Shake! It’s high in nutrition, quick and easy, and absolutely delicious.


Pumpkin Pie Protein Shake

1 cup oat milk (or your favorite non-dairy milk)

1 frozen banana (Peel your bananas before freezing them. Coat them in orange juice or lemon juice to prevent them from going brown. Place in a freezer safe container or storage bag and freeze.)

1 scoop vanilla protein powder

¼ tsp ground cinnamon

¼ tsp pumpkin pie spice

1 Tbsp maple syrup (preferably Grade B)

⅔ cup pumpkin puree

Blend all ingredients until smooth. Enjoy!


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