These seasonal fruits and vegetables may not be used in a typical smoothie, but they should be.
This pumpkin spice smoothie has 249 calories and no added sugars, compared to 420 calories and 65 grams of added sugars in a Starbucks grande pumpkin spice frappuccino.
By Rachel Meltzer Warren
When you hear “smoothie” or “smoothie,” you most likely think of “summer snack or light meal.” But there’s no reason why smoothies can’t also be a great option in your fall food repertoire.
In any season, smoothies can be a good way to pack a lot of antioxidant- and fiber-rich products into one dish. By highlighting this season’s favorite ingredients, such as apples, oats, pumpkin, beets [o betabel] and spices, you’ll consume a nutritious breakfast or snack that will feel warming and soothing for colder temperatures. What’s more, these unexpected fall smoothie elements add sweetness and depth without added sugar. They are very nutritious; For example:
Apples: A medium apple has about 20% of your daily fiber needs if the skin is left on; The same skin is also a source of polyphenols, antioxidants that prevent damage to our cells.
Oatmeal: Beta-glucan, a soluble fiber in oats, is linked to lower cholesterol and a lower risk of heart disease. Plus, adding oats to any smoothie can make it more filling.
Pumpkin: This fall vegetable provides beta-carotene, the natural plant compound that provides its beautiful orange hue. Our bodies naturally convert beta-carotene into vitamin A, that promotes health of eyes, skin and more. Canned pumpkin has some nutritional advantages over fresh: One cup of canned pumpkin has more carotenoids and fiber (7 grams), plus about one-fifth of your daily iron needs. Canned pumpkin is not the same as canned pumpkin pie mix, which can be high in added sugars.
Beet: These crimson beauties are high in plant nitrates, which our bodies convert into nitric oxide. Something that helps relax blood vessels, which can cause a decrease in blood pressure.
Spices: Cinnamon and nutmeg, among others, are rich sources of antioxidants. They also add a subtle sweetness and a touch of different flavor to enhance your smoothie.
For these three delicious fall smoothies, you can use dairy or non-dairy milk or yogurt, depending on your preferences and dietary goals. Keep in mind that dairy products typically contain more protein than their non-dairy counterparts.
Photo: Rachel Meltzer Warren
Apple Cobbler Smoothie
1 medium apple, cored and chopped (about ⅓ cup)
¼ cup rolled oats
1 tablespoon almond butter
½ frozen banana
1 tablespoon ground flaxseed
½ cup unsweetened almond milk (or your favorite milk)
¼ teaspoon vanilla extract
½ teaspoon cinnamon
A pinch of nutmeg
A pinch of allspice [allspice]
A handful of ice cubes
Addresses:
Add all the ingredients to a blender and process until creamy.
Makes 1 serving.
Nutritional information per shake: 364 calories, 15g fat, 2g saturated fat, 55g carbohydrates, 13g fiber, 24g sugars (0g added sugars), 9g protein, 95mg sodium
Photo: Rachel Meltzer Warren
Pumpkin Spice Smoothie
1 frozen banana
½ cup canned pumpkin
½ teaspoon pumpkin pie spice
½ teaspoon vanilla extract
½ cup plain nonfat Greek yogurt
½ cup almond milk (or your favorite milk)
1 chopped date
Addresses:
Add all ingredients to a blender and process until creamy. Top with a sprinkle of pumpkin pie spice, if desired.
Makes 1 serving.
Nutritional information per shake: 249 calories, 3g fat, 1g saturated fat, 49g carbohydrates, 8g fiber, 26g sugars (0g added sugars), 12g protein, 128mg sodium
Photo: Rachel Meltzer Warren
Beet and blueberry smoothie
1 small beet, peeled, diced and steamed
½ cup frozen blueberries
½ cup frozen strawberries
½ cup frozen pineapple
½ cup unsweetened almond milk (or your favorite milk)
Addresses:
Put all the ingredients in a blender and process until creamy.
Makes 1 serving.
Nutritional information per shake: 171 calories, 2g fat, 0g saturated fat, 39g carbohydrates, 7g fiber, 28g sugars (0g added sugars), 3g protein, 169mg sodium
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Breville The Q BBL820SHY1BUS1
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