Healthy Pumpkin Latte Smoothie

Healthy Pumpkin Latte Smoothie


Pumpkin is often overlooked when it comes to the healthiest foods out there.  The first thing that comes to most of our minds when we hear pumpkin is pie, so naturally we don’t think of it as a health food.   Pumpkin is high in vitamin A, potassium, beta-carotene, and fiber.  And one cup of pumpkin has only 50 calories!

Potassium is important to our diets.  I hear a lot about potassium for athletes but we all need a diet rich in potassium.  Potassium helps to maintain body fluid and electrolyte balance.  Numerous studies have shown people who have a diet high in potassium are less likely to have stroke, heart disease, hypertension, and diabetes.   And potassium plays a key role in building strong bones and muscles.  There are lots of great benefits from potassium and this smoothie has two foods rich in potassium, banana and pumpkin.  Other foods high in potassium include avocados, pistachios, cantaloupe, baked potato with the skin, and dried fruits.

So instead of making a run to your local coffee chain for an artificially flavored pumpkin latte with no nutritional benefits, try making this delicious and healthy smoothie!

Healthy Pumpkin Latte
Recipe: Smoothie
Author: Victoria – Green Plate Rule
Prep time: 5 mins
Cook time: 1 min
Total time: 6 mins
Serves: 2
This pumpkin latte is a healthy alternative to the artificially flavored lattes your local coffee chain serves. It is high in potassium, fiber, vitamin A, and beta carotene.
  • 1 cup unsweetened non-dairy milk
  • 1/4 rolled oats (I use Bob’s Red Mill Gluten-Free Oats)
  • 1 frozen banana
  • 1/2 cup canned pumpkin
  • 2 tbsp pure maple syrup
  • 1 tbsp chia seeds
  • 1 tsp coffee beans
  • 1/2 tsp vanilla extract
  • 1/2 tsp pumpkin spice
  • handful of ice cubes
  • cinnamon, nutmeg to taste
  1. Add all the ingredients to your blender.
  2. Start on a low speed and increase to high.
  3. Blend well, about 1 minute.

You do not have to soak the oats in the milk before making this smoothie but if you have time to soak them for an hour it will make it slightly smoother.


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2 comments… read them below or add one

BusyWorkingMama February 12, 2012 at 10:30 am

Pinning it to my beverage board. Yum!


greenplaterule February 12, 2012 at 11:19 am

Thank you Aleksandra! I found you on Pinterest and started following. Have a great day!


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