Tuesday, October 29, 2013

Healthy Bites: Pumpkin Pie Protein Smoothie

Looking for a new protein shake recipe? Spice it up this fall with a pumpkin pie protein smoothie!

Pumpkin is very popular this time of year from pumpkin spice lattes to pumpkin muffins with cream cheese to pumpkin pie. However, many of these yummy treats are packed with calories and fat. This pumpkin pie protein smoothie is a great post workout recovery drink. It is light, refreshing, and has fewer calories than some of our other favorite fall treats.

Not only is pumpkin a low fat food, it is a rich source of fiber, antioxidants, vitamins, and minerals. Fiber plays many roles in the body including: maintains blood sugar levels, lowers bad cholesterol, aids in healthy digestion, keeps you feeling fuller longer. Only a ½ cup of pumpkin has 5 grams of fiber!

Pumpkin contains alpha and beta-carotene, which are antioxidants that protect your cells from damage. Vitamin C found in pumpkin helps boost your immunity, and Vitamin E promotes healthy looking skin. The potassium in pumpkin restores electrolyte balance after a workout. Milk and soy milk contain carbohydrate and protein, which are two important post workout nutrients. Carbohydrate helps to replenish energy stores used during your workout. Protein builds lean muscle and repairs muscle breakdown after exercise.

Pumpkin Pie Protein Smoothie
  • Pumpkin Pie Protein Smoothie
  • ½ cup canned 100% pumpkin  
  • 1 cup 1% milk or soy milk 
  • 1 scoop vanilla protein powder 
  • ½ frozen banana 
  • 8-10 ice cubes 
  • pinch of nutmeg 
  • pinch of cinnamon
Combine all ingredients in a blender and blend until smooth. Sprinkle a dash of nutmeg and cinnamon on top if desired. Enjoy!

Nutrition Facts: 345 calories, 36 gm carbohydrate, 8.5 gm fiber, 27 gm protein, 10 gm fat, 23 mg cholesterol

Amy Goodson is a registered dietitian for the Texas Health Ben Hogan Sports Medicine Program.

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