February 5, 2018
If there’s one flavour that has the autumn season cornered, it’s definitely Pumpkin Spice – no matter where you turn, it seems there are pumpkin spice flavoured…well everything! From cereal, chocolate bars, marshmallow squares, bread and of course, those ubiquitous caffeinated beverages, it’s hard not to notice the pumpkin spice trend that has dominated the last few fall seasons (not to mention its explosion into the social media scene).
Unfortunately, most of these food products contain refined sugar, High Fructose Corn Syrup, artificial colouring and other additives, and very little (if any) actual pumpkin. These types of ingredients should be avoided whenever possible. Research has shown that certain additives can cause reactions in the body, including hives, abdominal pain, fatigue and migraines – just to name a few. High Fructose Corn Syrup is mostly made from genetically modified corn and its consumption has been linked to obesity, as well as an increased risk of developing Type-2 Diabetes.
Fortunately, for those who love the taste of pumpkin spice, but wish to skip the sugary, processed syrups and other harmful ingredients, there are many healthy alternatives available.
For a quick and nutritious breakfast or an energy-boosting mid-afternoon snack, try a pumpkin spice smoothie, chock-full of healthy benefits:
- Pumpkin – provides fiber as well as protein, contains beta carotene for eye and skin health and Vitamin K, which helps with normal blood clotting
- Banana – great for digestion, contains potassium, which helps with fluid balance in the body, as well as vitamin C and carbohydrates, which provide energy
- Coconut milk – contains manganese, important for bone growth, magnesium, considered to be the “anti-stress” mineral, and iron, needed for healthy red blood cell production
- Spinach – just a handful provides protein, fiber, vitamins A, C, E & K, calcium, iron, magnesium, potassium and folate
- Cinnamon – stabilizes blood sugar levels
- Nutmeg – promotes digestive and brain health
Pumpkin Spice (and Green) Smoothie
Recipe
- 1/2 cup canned or pureed pumpkin, preferably organic (I use the Farmer’s Market brand)
- 1/2 frozen banana
- 1 cup coconut or almond milk
- a handful of spinach
- a couple of dashes of cinnamon, nutmeg or pumpkin pie spice
Blend all ingredients on high until smooth and voila – guilt-free pumpkin-y goodness that is filling, nutritious and delicious!
