The Fall Harvest Post-Workout Refueler


Try this pumpkin flavored post-workout smoothie made with simple whole food ingredients to refuel and repair. Pumpkin is a calming, warming fruit that adds fiber, nutrients, and an epic flavor. This smoothie tastes delicious and refreshing chilled with ice but is also amazing warm, for a more comforting drink after a heavy workout.

Kristine Keating is a plantbased nutrition educator and network contributor to HUMANFITPROJECT

Makes 1 serving

1/2 cup pumpkin purée
2 small carrots
1 apple
1/2 cup rolled oats
2 ripe bananas
3 medjool dates (or 5 deglet noor)
2 tbs hemp seed
1 tsp cinnamon
1 tsp molasses
1/2 tsp ginger
1/4 tsp nutmeg
1.5 cup water
Handful of ice (optional)
1 scoop of vanilla or plain protein powder (optional)

Place all ingredients into a high-speed blender (vitamix or blendtec) and blend until creamy. Pour and serve.

*not including optional protein powder

Calories: 841
Carbs: 183 g
Protein: 17 g
Fat: 11.5 g
Omega 3: 1.66 g
Fiber: 30 g

Calcium: 247 mg
Iron: 8.2 mg
Magnesium: 334 mg
Potassium: 2529 mg
Selenium: 21 mcg
Zinc: 4.1 mg

B1: 0.51 mg
B2: 0.46 mg
B3: 5.4 mg
B5: 2.9 mg
B6: 1.51 mg
Choline: 88 mg
Folate: 126 mcg
Vitamin C: 38 mg
Vitamin E: 3 mg
Vitamin K: 40 mcg

Isoleucine: 0.62 g
Leucine: 1.14 g
Valine: 0.82 g


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