Pumpkin Powerhouse

“In the fall, I love incorporating pumpkin into as many of my meals as possible,” says Rebecca Lewis, R.D., in-house nutritionist for meal-kit delivery service HelloFresh. “What gives pumpkins their gorgeous orange color is the antioxidant beta-carotene. This nutrient is helpful in slowing down aging in the body.” Did we mention pumpkin is a rich source of vitamin C? With only 49 calories, a cup of cooked pumpkin boasts 3 grams of fiber—great for filling you up without weighing you down.

Ingredients:

  • 1 cup pumpkin puree (canned or fresh)
  • 1 cup unsweetened vanilla almond milk
  • 1/2 frozen banana (adds creaminess and sweetness without added sugar)
  • handful of ice cubes
  • dash of pumpkin pie spice (swap for cinnamon if you don’t have this)

Blend all ingredients together and enjoy.

Pumpkin Powerhouse

Green Sunrise Smoothie

“The Green Sunrise Smoothie has everything you need to start your day right,” says Alexandra Miller, R.D.N., L.D.N., corporate dietitian at Medifast. “You’ll get a healthy dose of omega-3 fatty acids and essential vitamins and minerals to keep you healthy and strong while losing weight.”

Ingredients:

  • 1 scoop protein powder (Miller uses Medifast’s Pineapple Mango Smoothie packet)
  • 1 cup fresh spinach
  • 1½ oz sliced avocado
  • 1 cup unsweetened almond or cashew milk
  • 1 tbsp ground flaxseed

Blend all ingredients together and enjoy.

Green Sunrise Smoothie

Chia-Berry Belly Blaster

Greek yogurt aficionados, rejoice. This creamy, decadent smoothie is also a nutrient powerhouse with the addition of chia seeds and berries. “This super simple smoothie is packed full of protein and fiber to crush cravings and keep you feeling satisfied for hours,” says Erin Palinski-Wade, author of Belly Fat Diet for Dummies. The omega-3 fatty acids in the chia seeds help reduce stress hormones and decrease inflammation, and the berries are packed full of antioxidants, she adds.

Ingredients:

  • 1 cup plain Greek yogurt, unsweetened
  • 1 cup frozen berries (blueberries, strawberries, or açai berries make great options)
  • 1 tbsp vanilla extract
  • 1 tbsp ground chia seeds
  • 1/2 cup ice

Blend all ingredients together and enjoy.

Chia-Berry Belly Blaster

Spicy Tropical Greens Delight

“Capsaicin, the active ingredient found in peppers, acts as a mild metabolism stimulant,” says Julieanna Hever, M.S., R.D., C.P.T., a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot’s Guide to Plant-Based Nutrition. “As an added bonus, pineapple has a diuretic effect which helps the body get rid of retained water.” (Read: Bye, bye, bloating.) Did we mention how good all the phytochemicals, vitamins, and minerals found in those greens are? Yeah.

Ingredients:

  • 1 cup frozen mango chunks
  • 1 cup frozen pineapple chunks
  • 1 1/2 unsweetened coconut water
  • 1 cup leafy greens (baby spinach, kale, collard greens, etc.)
  • 1/4 cup lime juice
  • 1/4 tsp cayenne pepper (optional)

Blend all ingredients together and enjoy. (Note: This recipe yields about two servings.)

Spicy Tropical Greens Delight

Vanilla-Berry Blast

Vending machine cravings, meet your match. “At just 250 calories, this refreshing and delicious smoothie is packed with 18 grams of protein and 5 grams of fiber to keep you satisfied and to keep energy and blood sugar level on an even keel without crashes,” say Lyssie Lakatos and Tammy Lakatos Shames, R.D.s at The Nutrition Twins. The rich and creamy sweetness of this smoothie is especially great to satisfy a sweet tooth if you’re trying to avoid consuming extra calories from unhealthier options. “Plus, the berries contain the phytochemical C3G that may increase the production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite),” they add.

Ingredients:

  • 1 quart plain nonfat Greek yogurt
  • 8 ounces unsweetened frozen strawberries or blueberries
  • 2 cups unsweetened vanilla almond milk
  • 1 banana, frozen
  • 1 tsp cinnamon

Add half of each of the yogurt, berries and milk into a blender and blend until smooth. Add the remainder of the ingredients and blend until smooth. (Note: This recipe yields about three servings so either refrigerate for later or pour into three glasses and share!)

Vanilla-Berry Blast

Spirulina Smoothie

Say hi to spirulina. This exotic-sounding blue-green algae readily available in powder form at health food stores is well worth befriending. The low-calorie superfood is brimming with nutrients and is an easy slip-in for your next shake or smoothie bowl. “A 500 mg serving contains just 2 calories, allowing you to pack your body with nutrients while saving on calories,” says Lisa Hayim, registered dietitian and founder of The Well Necessities and TWN Collection. “The protein in spirulina is also easily digested and absorbed, making it easier to build lean muscle, which helps the body burn more calories and fat throughout the day.”

Ingredients:

  • 1 banana
  • 1/2 cup coconut water
  • 1/2 cup almond milk
  • 1 scoop vegan vanilla protein powder (optional)
  • 1 tsp spirulina

Blend all ingredients together and enjoy.

Spirulina Smoothie

Belly-Busting Berry Smoothie

Here, creamy banana melds together with metabolism-boosting berries (blueberries and raspberries contain the flavonoid anthocyanin, which is associated with lower glucose levels, fewer cravings, and increased metabolism) in a simple shake that’s as filling as it is tasty. “The nut butter provides healthy fats and protein to keep you satisfied for a few hours and keep blood sugars steady,” explains celebrity nutritionist Lisa DeFazio, author of The Women’s Health Big Book of Smoothies and Soups. “This prevents mindless snacking on high-sugar, high-calorie foods that contribute to weight gain.” Bonus: Thanks to banana’s high potassium content, this shake helps crush bloating.

Ingredients:

  • 1 cup almond milk
  • 1 cup frozen berries (strawberries, raspberries, blackberries, etc.)
  • 1 banana
  • 1 Tbsp almond or peanut butter
  • handful of ice

Blend all ingredients together and enjoy.

Belly-Busting Berry Smoothie