Hey guys! This is Tanya, typing away from her desk in Toronto…
Fall is in the air here in the Northern Hemisphere. I absolutely love this time of year because this is when all the fabulous root vegetables like the various squashes, beats and pumpkin are found in abundance. With Thanksgiving weekend just passing (in Canada), I thought I would put up a recipe post for Pumpkin Pie smoothie.
Enter the Mirror Friendly (guilt-free) Pumpkin Pie Smoothie…
This recipe tastes as delicious as a creamy pumpkin pie without any of the unhealthy ingredients. Instead of pumpkin pie filling, in this smoothie you’ll find pureed pumpkin and unsweetened coconut milk. You already know about the health properties of coconut milk, a medium chain triglyceride (the main constituent of natural fats and oils) that is easily broken down and used by the body for energy production rather than fat storage. Additionally, it is anti-viral, strengthens the immune system and improves brain function.
While we have shared recipes with sweet potato on Mirror Friendly in the past, we have never featured a recipe using pumpkin. Pure pumpkin is not only tasty, it is also chock full of nutrients like fibre, iron, vitamin C, vitamin A (70% of your total daily intake from just one serving) and vitamin E. Vitamins A and E are important nutrients for our immune system, while fibre, as you know, is important for gut health. It is also low carbohydrate, only 5g per serving (3g of which are fibre), low calories, only 20 per serving, and low glycemic load (although the GI is 75 the GL is very low at only 3).
Lastly, this recipe calls for cinnamon, a spice that helps keep our blood sugar stable and two optional extras which may be new to you, maca powder and mesquite powder;
Maca is a mineral rich adaptogen (meaning it helps the body’s ability to adapt to stressors) known to help regulate the endocrine and nervous system. It helps to boost energy and endurance and has been touted to enhance libido. It is high in iodine, iron, vitamin C and copper and contains a total of 20 amino acids, including 7 of the essential ones.
Mesquite powder comes from ground up pods of the mesquite plant. It has a molasses like flavour and adds thickness and a hint of sweetness. It contains calcium, magnesium, potassium, iron and zinc and is a source of fibre and the amino acid lysine. Research shows that lysine helps to improve exercise endurance and strength and stimulates growth hormone and protein building. And while I know many of you are thinking about BBQ when you think of mesquite, believe me, mesquite powder doesn’t taste anything like a BBQ. If you have never tried either of these ingredients before, maybe give one of them a try.
The following ingredients were used to make 1 pumpkin pie smoothie:
– 120ml unsweetened coconut milk (1/2 cup)
– 80g pure pumpkin puree (1/3 cup)
– 60g ripe banana (best if frozen) (1/2 banana)
– 1 teaspoon cinnamon
– 1/4 teaspoon nutmeg
– 130g protein powder (vanilla or plain) (1 scoop)
– 1/4 vanilla bean powder*
– A handful of ice (or as much or as little as you like based on the consistency you desire)
– 1/2 cup of water (or as much or as little as you like based on the consistency you desire)
*if you don’t have vanilla bean powder you can use a fresh vanilla pod, scrape out the vanilla bean, or pure organic vanilla extract
Note: Optional nutritional extras are 1 teaspoon Maca powder or Mesquite powder.
Step by step instructions in preparing the pumpkin pie smoothie:
1) Combine all the ingredients in a blender and blend until smooth.
2) Top with a bit of cinnamon and even some crushed up pecans if you like (about a tablespoon).
The nutritional values for pumpkin pie smoothie based on the above ingredients are as follows:
Calories: 227 kcal
of which fibre: 5g
of which sugar: 10g
Fats: 3g (Note: no trans fats in here)
Drink up and enjoy this wonderful fall treat minus the guilt!
To fitness with love,
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