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Pumpkin Spice Smoothie Recipe

Why order a sugar-laden Pumpkin Spice Latte when you can whip up this nutritious swap in no time?

Unlike the pumpkin spice lattes many of us love to drink all autumn long, this delicious drink has actual pumpkin in it — not artificial flavoring or as much sugar as a serving of ice cream — and can help boost your calorie burn. One-third cup of pure pumpkin puree provides protein, fiber, omega-3 fatty acids, and 16 percent of your recommended daily intake of vitamin C. Vitamin C is an antioxidant nutrient that researchers say is directly related to the body's ability to burn through fat. In fact, one study by researchers from Arizona State University showed deficiencies of vitamin C were strongly correlated with increased body fat and waist measurements.

Our nutritious smoothie recipe is packed with protein (29 grams worth, to be exact, thanks to the addition of your favorite vegan protein powder) and seven grams of satiating fiber, without all the excess calories, artificial ingredients, or sky-high sugar counts found in many coffee shop PSLs.

Whip up this pumpkin-y beverage for a powerhouse grab-n-go breakfast, mid-afternoon treat, or refreshing dessert in no time! And you don't even have to save it for the fall. Enjoy it year-round by finding a can of pumpkin at your local grocery store.

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½ frozen banana
⅓ cup pumpkin puree
¼ teaspoon pumpkin spice
⅛ teaspoon vanilla extract
1 teaspoon flax seeds
1 cup unsweetened almond milk
1 scoop plain plant-based protein powder


Step 1

Add all of the ingredients to the blender in the order listed. Blend on high for at least 2 minutes or until smooth (note: this may take longer if your blender isn't very strong). Scrape down the sides of the blender, as needed.

Step 2

If you prefer a thicker consistency, add a couple ice cubes and blend again. Add more pumpkin spice to taste, if desired.

Nutrition: 292 calories / 5 g fat / 33 g carbs / 7 g fiber / 14 g sugar / 29 g protein


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