Pumpkin Spice & Everything Nice: Time for a Protein Packed Pumpkin Smoothie

If you're like me, there is just something about pumpkin spice.  As soon as October hits, it's hard to not think about pumpkin spice lattes and pumpkin pie.

One way to satisfy this pumpkin craving is in a morning protein-rich smoothie, that includes all the goodness of pumpkin, plus some other critical ingredients to build up that protein level.

If you've been following my newsletters (and my Instagram (instragram.com/anne.engelhealth), you know I like to talk about the importance of protein.

And this Pumpkin Pie Smoothie delivers a very adequate level of protein to get your day started the right way.

As a reminder, leading researchers around the world are indicating that our current RDA recommendations of protein are hugely inaccurate, and recommend that we should be consuming approximately 1 gram of protein per pound of ideal body weight.

Yes, that's a lot … and can feel a bit overwhelming and unreachable.  But it does indicate that we need to be more mindful of protein intake (remember it enables muscle growth and repair … SO IMPORTANT as we age).

So let's talk about that pumpkin smoothie.

If you are a pumpkin pie lover, this really is pumpkin pie in a glass – quite delicious.  And soooo healthy - pumpkin is packed with nutrients.  

Consider these health benefits:

1. Rich in Vitamin A and Vitamin C, which work together to strengthen your immune system, and help your immune cells work more effectively.

2. Lutein & Zeaxanthin … compounds that help protect your eyesight.

3. Potassium & Fiber … which benefit heart health; people with higher potassium intakes can lower their blood pressure.

4. Beta-Carotene … which acts as a natural sunblock, and can also neutralize free radicals, stopping damage to our cells.

Here's the Recipe:

And being mindful of protein … this is exactly how it adds up.  If you don't have flax, or hemp on hand, don't let it stop you.  These, as well as chia, are nutritious little additions of protein that can be added to almost anything … so I always make sure I have them on hand. 

Just a note - if you use coconut milk instead of almond milk, 10oz provides 5.7 grams of protein.

You can see that when you're mindful of building your meals, you can hit levels of protein that can easily get you in the neighborhood of at least 100 grams per day. 

I'm also in the habit of making almond milk each week.  In doing so, I know exactly what I'm getting (just almonds, filtered water, a little cinnamon and vanilla). It's very easy and so delicious.  If you want sweetness, you can also add a couple medjool dates into the blender when making the almond milk.

If you want to give it a try – here is my almond milk recipe.

Take advantage of the riches of the season!