Ah, fall! While we miss the fresh juicy fruits and baby greens of summer, autumn brings lots of fruits and vegetables that are powerhouses of nutrition. One of my favorites is pumpkin.
Pumpkin is rich in dietary fiber, antioxidants, minerals, and vitamins. It is one of the fruits featuring the highest levels of vitamin A, with 100 g providing about 246% of RDA. Vitamin A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
Zea-xanthin is a natural antioxidant which has UV-ray filtering actions in the macula lutea in the retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. It is also rich source of minerals like copper, calcium, potassium and phosphorus.
This is a fabulous smoothie, rich in vitamins and minerals, healthy fats and a wonderful flavor.
- 1 banana
- 4 Tablespoons pumpkin puree
- 1 1/2 Tablespoons nut butter (almond, peanut, or pecan butter are good)
- 1/4 teaspoon vanilla powder
- 1 teaspoon maple syrup
- Dash cinnamon ( I used about 4 shakes plus more for garnish)
- Dash nutmeg (again about 4 shakes)
- 1 cup fresh brazil nut milk (or use another nut milk)
- 1/2 cup water
Add the ingredients to the blender in the order listed and blend until smooth. This makes a thinner, easily drinkable smoothie. For a thicker version, use less water.