Ok, I’ll admit – I’ve been on somewhat of a “pumpkin” craze lately… and this is the third morning that I’ve made yet another version of my “Pumpkin Pie Spiced Smoothie“! Don’t get me wrong, that one was good – really good, but the last couple of times I’ve made this I’ve been on a mission to create a pumpkin pie batter – like, the real deal. Consistency, taste, everything – in a protein shake. This morning, it magically happened. I can’t even wait to post this, I’m so excited by the outcome, and would love for you to try it and leave feedback and let me know what you think! This was seriously outta this world, and could very well cure me of my “hot breakfast” habit – I don’t think I’d get tired of this! Not to mention, it’s way better for you than actual pumpkin pie (100% raw, no sugar, healthy fats as opposed to the bad ones, high in protein and an excellent source of natural fibers, vitamins and minerals!).
A few fun facts about the nutritional benefits of raw pumpkin. I know most people don’t think of eating pumpkin raw, I know I didn’t until just recently, but it’s actually a nutrition packed superfood! According to the United States Department of Agriculture Nutrient Database, a few of the benefits of raw pumpkin are as follows:
- BASIC NUTRITION Fresh pumpkin is very low in fat, only 0.1g of total fat to be exact, and no cholesterol. It has 0.6g of dietary fiber – a total of 2% of the recommended daily intake based on Institute of Medicine recommendations for fiber. A one cup serving (116g) has only 30 calories, 1.2g protein, and 7.5g carbohydrates!
- VITAMINS Fresh pumpkin is a great source of Vitamin A, with just one cup containing 8, 565 IU (285% of the recommended daily intake)! It also provides 11% Vitamin C, and 8% of Vitamin E. All three of these Vitamins are powerful antioxidants. You’ll also get approximately 5% of the daily intake of Thiamin, Niacin, Vitamin B-6 and Folate in a one cup serving.
- MINERALS Pumpkin also provides approximately 3% of the recommended daily intake of calcium and magnesium, which are both needed for strong bones. A cup also contains 394mg of Potassium, which means you’ll absorb 8% of this important mineral that is critical for maintaining your heartbeat and muscle contractions! It also contains 16% of the mineral Copper, which is another antioxidant that is needed to produce red blood cells and to ensure healthy nerves.
- CAROTENOIDS I had never actually heard of this one before, but apparently Carotenoids are found in yellow, red and orange pigmented plants and have several highly beneficial health benefits. Raw pumpkin has 1,740 mcg of the carotenoids Lutein and Zeaxanthin, which are the only two antioxidants found in the retina. They protect the eye from damage by absorbing blue light and can reduce your risk of developing age-related macular degeneration or cataracts (according to the Linus Pauling Institute).
There you have it! If the above information doesn’t make you want to start including this amazing superfood into your diet more, I don’t know what will! I know I’m definitely a fan of it…which brings me to, THE RECIPE!
Pumpkin Pie Batter Protein Shake
Dietary Info: GF/DF/PA/SF/V (and Vegan)
Serves 1 (525g, one large glass)
1 c. unsweetened almond milk
1 1/3 c. chopped RAW pumpkin (150g)
1 scoop warrior blend vanilla RAW protein powder (see notes below on this product)
1 tsp. cinnamon
1/2 tsp. pumpkin pie spice
1/4 tsp. ginger
1/4 tsp. nutmeg
1/4 tsp. vanilla bean paste OR 1 tsp. vanilla extract
3 sweete sachets (equivalent to 3 tsp. sugar) or a drop of stevia extract (I like sweete, because it’s no extra carbs, 100% natural, from the stevia plant, and it contains only 1 calorie per sachet or tsp!) OR you can substitute with 3 tsp. raw honey
1/8 tsp. salt (a few dashes)
4 Tbs. natural coconut cream (I use UHT Natural Coconut Cream, which I highly recommend if you have access to this product, or choose a good tasting natural coconut cream, not a light or lowfat version)
- Place all of the ingredients except the coconut cream in blender, and blend on high until thick and creamy.
- In a separate large coffee cup, pour 4 Tbs (50g) coconut cream, and with an electric whisk, beat on high for 1-2 minutes, or until texture is like whipped cream. Stir in half of whipped coconut cream into pumpkin batter, then pour into a large glass. (you’ll want to scrape the blender clean to make sure you get all that goodness!) Then top with a large dollop of your remaining coconut cream. Sprinkle with another dash of cinnamon, and get ready to be blown away!
Nutrition information per serving: Calories 330, Fat 21g, Carb 19g, Protein 22g
Special Dietary Needs:
Gluten Free/Grain Free = GF
Dairy Free = DF
Sugar Free = SF
Paleo Approved = PA
Vegetarian = V
The above codes for specific dietary requirements will be found under each recipe title.
(Click on the image above to see the product on iherb’s website. Also, by clicking this link above, you will also receive $10 off your first order over $40! Not to mention this site also has some of the best deals on vitamins, protein powders and supplements that you will find on the web!)
Special notes: The Sunwarrior Warrior Blend Raw Vanilla Protein Powder is the only one I’ve tried so far in this recipe – simply because it’s my favorite of all time! Here are a few nutritional details about this amazing blend:
- Contains all essential amino acids in a complete, balanced profile
- One of the best protein powders for any lifestyle, not just vegan or vegetarian
- Free of solvents, GMOs, radiation, artificial flavors, artificial preservatives, or artificial colors
- Contains no animal products, dairy, egg, gluten, soy, added sugar, wheat, or yeast
- Great source of energy
- No cholesterol
- Heart healthy
- Increases metabolism to burn fat while building muscle
- Easy to digest and creates a feeling of satiety (fullness)
- Promotes healthy kidney and liver functions
- A green, hypoallergenic food
- Improves mental clarity
- Helps relieve candida