3 Healthy Fall Smoothie Recipes
These seasonal fruits and vegetables may not be standard smoothie fare, but they should be
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Smoothies are a great way to pack a lot of antioxidant-rich produce and fiber into your daily diet. Berries and tropical fruits are often the stars, but why not try something unexpected and whip up a breakfast or snack that highlights the flavors of fall? Highly nutritious autumnal ingredients like apples, oats, pumpkin, beets, and spices create a beverage that feels cozy and just right for the cooler temperatures. Plus, they add sweetness and depth without contributing added sugars. Here’s why these ingredients are so good for you, plus three healthy recipes that include them.
Apple Cobbler Smoothie
Photo: Rachel Meltzer Warren Photo: Rachel Meltzer Warren
1 medium apple, cored and chopped
¼ cup rolled oats
1 tablespoon almond butter
½ frozen banana
1 tablespoon ground flaxseed
½ cup nonfat milk (or unsweetened plant milk)
¼ teaspoon vanilla extract
½ teaspoon cinnamon
Pinch of nutmeg
Pinch of allspice
Handful of ice cubes
Directions
Add all ingredients to a blender and process until smooth.
Makes 1 serving.
Nutrition information per smoothie: 410 calories, 14 g fat, 1.5 g saturated fat, 65 g carbohydrates, 12 g fiber, 34 g sugars (0 g added sugars), 13 g protein, 95 mg sodium, 260 mg calcium, 2.3 mg iron, 850 mg potassium
Pumpkin Spice Smoothie
Photo: Rachel Meltzer Warren Photo: Rachel Meltzer Warren
1 medium frozen banana
½ cup canned pumpkin
½ teaspoon pumpkin pie spice
½ teaspoon vanilla extract
½ cup plain nonfat Greek yogurt
½ cup nonfat milk (or unsweetened plant milk)
1 date, chopped
Directions
Add all ingredients to a blender and process until smooth. Top with a sprinkle of pumpkin pie spice, if desired.
Makes 1 serving.
Nutrition information per smoothie: 290 calories, 1.5 g fat, < 1 g saturated fat, 53 g carbohydrates, 7 g fiber, 33 g sugars (0 g added sugars), 18 g protein, 100 mg sodium, 320 mg calcium, 2.4 mg iron, 1,080 mg potassium
Beet and Berry Smoothie
Photo: Rachel Meltzer Warren Photo: Rachel Meltzer Warren
2 small precooked packaged beets or cooked fresh beets
½ cup frozen blueberries
½ cup frozen strawberries
½ cup frozen pineapple
½ cup nonfat milk (or unsweetened plant milk)
Directions
Add all ingredients to a blender and process until smooth.
Makes 1 serving.
Nutrition information per smoothie: 180 calories, 1 g fat, 0 g saturated fat, 41 g carbohydrates, 7 g fiber, 31 g sugars (0 g added sugars), 7 g protein, 120 mg sodium. 190 mg calcium, 1.4 mg iron, 710 mg potassium
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