Smoothies are a delicious treat that’s creamy, cold and full of flavor. Add some fresh vegetables, seasonal fruits and healthful protein to them and they also can deliver fiber, vitamins and minerals. The trick is to balance all the flavors while you control the calories and sugar. That’s what we’re doing in today’s recipe for Pumpkin Spice Smoothies.
Many store-bought smoothies contain more calories and sugar than a bowl of ice cream, and they often rely on flavor from juices, sorbets and sweeteners. However, home cooks have the the option of using power-packed ingredients to create a meal-replacement smoothie that tastes indulgent while giving your body a lift.
When you’re making smoothies, think about protein-rich foods to help you stay satisfied and energized. Greek yogurt, cottage cheese, silken tofu and nut butters contain protein. But so do flax and chia seeds, chickpeas and other legumes. Protein is essential to maintain body functions and help you stay full longer. With so many protein options, there’s no need to buy protein powder. In this recipe, Greek yogurt and fat-free milk also provide calcium for strong bones.
For a naturally sweet and creamy base, today’s Pumpkin Spice Smoothie is a blend of pumpkin, bananas and carrots. Pumpkin and carrots are rich in vitamin A, which supports the immune system and helps protect vision, especially night blindness. All three ingredients provide potassium, a mineral crucial for blood pressure regulation and bone strength. To keep smoothies frosty, you can add some frozen fruit.
Honey, maple syrup, agave and coconut sugar are good sweeteners, but it’s smart to use them sparingly. Sweetened yogurt and plant-based milk also add sugar and calories. Over time, your taste buds will adjust to the natural sweetness of fruit. For variety, you can boost flavor with spices such as cinnamon, ginger or fresh mint.
To turn this smoothie into a cool fall treat, add a sprinkle of cinnamon, a drop of vanilla and a drizzle of honey. There you have it : a delicious, fast meal or a healthful snack in a glass.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Pumpkin Spice Smoothie
Makes: 3 servings / Prep time: 10 minutes / Total time: 10 minutes
1 cup fat-free milk
1 cup 100% pumpkin puree
1 banana, frozen
½ cup shredded carrots
1 tablespoon honey
1 teaspoon ground cinnamon
2 teaspoons pumpkin spice
1 teaspoon vanilla extract
½ cup plain nonfat Greek yogurt
Place fat-free milk, pumpkin puree, banana, shredded carrots, honey, cinnamon, pumpkin spice, vanilla extract and Greek yogurt in a blender. Cover with lid, and blend until smooth. Pour into three glasses and enjoy.
From Henry Ford LiveWell.
165 calories (5% from fat), 1 gram fat (0 grams sat. fat), 31 grams carbohydrates, 9 grams protein, 87 mg sodium, 2 mg cholesterol, 157 mg calcium, 4 grams fiber.
This article originally appeared on Detroit Free Press: This 165-calorie pumpkin smoothie cuts way back on sugar and you won’t even notice
Reporting by Bethany Thayer / Detroit Free Press
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