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    3 Healthy Fall Smoothie Recipes

    These seasonal fruits and vegetables may not be standard smoothie fare, but they should be

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    Pumpkin Smoothie
    This pumpkin spice smoothie has 249 calories and no added sugars, compared with 300 calories and 32 grams of added sugars in a 13-ounce bottle of Starbucks Pumpkin Spice Frappuccino.
    Photo: Rachel Meltzer Warren

    When you hear “smoothie,” chances are, you think “summer snack or light meal.” But there’s no reason why smoothies couldn’t also be a convenient go-to in your fall food repertoire.

    In any season, smoothies can be a great way to pack a lot of antioxidant-rich produce and fiber into one dish. By highlighting favorite autumn ingredients like apples, oats, pumpkin, beets, and spices, you’ll create a nutritious breakfast or snack that feels warm and soothing for the cooler temperatures. What’s more, these unexpected fall smoothie add-ins contribute sweetness and depth without any added sugars. They’re highly nutritious; for example:

    More on Healthy Eating

    Apples: One medium apple has around 20 percent of your daily fiber needs if you leave the skin on; the skin is also a source of polyphenols, antioxidants that prevent damage to our cells.

    Oats: Beta glucan, a soluble fiber in oats, is linked with lower cholesterol and decreased risk of heart disease. Plus, adding oats to any smoothie may make it more filling.  

    Pumpkin: This fall veggie provides beta carotene, the natural plant compound that creates its beautiful orange hue. Our bodies naturally convert beta carotene to vitamin A, which supports our eyes, skin, and more. Canned pumpkin has some nutritional advantages over fresh: One cup of canned has more carotenoids and fiber (7 grams), plus about a fifth of your daily iron needs. Canned pumpkin isn’t the same as canned pumpkin pie mix, which can be high in added sugars.

    Beets: These crimson beauties are high in plant nitrates, which our bodies convert to nitric oxide. This helps to relax blood vessels, which can lead to lower blood pressure.  

    Spices: Cinnamon, nutmeg, and more are rich sources of antioxidants. They also add a subtle sweetness and intriguing twist of flavor to elevate your smoothie. But be choosy about the cinnamon you use. Recent Consumer Reports’ tests found 12 brands that our experts say you should avoid because they contain elevated levels of lead.

    For these three tasty fall smoothies, you can use dairy or nondairy milk or yogurt, depending on your dietary preferences and goals. Keep in mind that dairy products usually contain more protein than their nondairy counterparts.  

    Apple Cobbler Smoothie

    Apple Smoothie

    Photo: Rachel Meltzer Warren Photo: Rachel Meltzer Warren

    1 medium apple, cored and chopped (about ⅓ cup)
    ¼ cup rolled oats
    1 Tbsp. almond butter
    ½ frozen banana
    1 Tbsp. ground flaxseed
    ½ cup unsweetened almond milk (or your favorite milk)
    ¼ tsp. vanilla extract
    ½ tsp. 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: 364 calories, 15 g fat, 2 g saturated fat, 55 g carbs, 13 g fiber, 24 g sugars (0 g added sugars), 9 g protein, 95 mg sodium

    Pumpkin Spice Smoothie

    Pumpkin Smoothie

    Photo: Rachel Meltzer Warren Photo: Rachel Meltzer Warren

    1 frozen banana
    ½ cup canned pumpkin
    ½ tsp. pumpkin pie spice
    ½ tsp. vanilla extract
    ½ cup plain nonfat Greek yogurt
    ½ cup almond milk (or your favorite 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: 249 calories, 3 g fat, 1 g saturated fat, 49 g carbs, 8 g fiber, 26 g sugars (0 g added sugars), 12 g protein, 128 mg sodium

    Beet and Berry Smoothie

    Beet Smoothie

    Photo: Rachel Meltzer Warren Photo: Rachel Meltzer Warren

    1 small beet, peeled, diced, and steamed
    ½ cup frozen blueberries
    ½ cup frozen strawberries
    ½ cup frozen pineapple
    ½ cup unsweetened almond milk (or your favorite milk)

    Directions
    Add all ingredients to a blender and process until smooth.

    Makes 1 serving.

    Nutrition information per smoothie: 171 calories, 2 g fat, 0 g saturated fat, 39 g carbs, 7 g fiber, 28 g sugars (0 g added sugars), 3 g protein, 169 mg sodium

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    Rachel Meltzer Warren

    Rachel Meltzer Warren

    Rachel Meltzer Warren, MS, RD, is a freelance writer based in the New York area who contributes to Consumer Reports on food and nutrition topics.