Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Pumpkin Delight Smoothie

MAKES 2 SERVINGS / PREP: 5 MINUTES / TOTAL: 5 MINUTES

It’s fall, the leaves are turning, the weather is cooling down, and you are craving pumpkin everything—pumpkin-spiced latte, pumpkin pie, even pumpkin cheesecake. No need to worry about missing these sweet treats when you can have this creamy smoothie, packed with protein and pumpkin flavor and low in sugar. You won’t taste the cottage cheese—it will give this smoothie a delectable creamy texture. Pumpkin is packed with nutrients, including the antioxidants vitamin A and beta-carotene and plenty of fiber. Besides adding it to sweet dishes, stir some pumpkin puree into savory dishes like your favorite chili recipe to add a touch of sweetness and thicken the texture.

1 cup low-fat milk or unsweetened soy milk

½ cup pumpkin puree

½ cup low-fat cottage cheese

1 scoop (¼ cup) unflavored or vanilla protein powder

1 teaspoon pumpkin pie spice

1 teaspoon vanilla extract

1 In a blender, blend on high speed to combine the milk, pumpkin puree, cottage cheese, protein powder, pumpkin pie spice, and vanilla for 2 to 3 minutes, until the smoothie is smooth and the powder is well dissolved.

2 Pour half the smoothie into a glass and enjoy.

3 Refrigerate any smoothie you don’t drink or use right away, and reblend prior to serving. Discard any remaining smoothie after 7 days.

Ingredient tip: Look for canned pumpkin puree in the baking aisle of your grocery store. Alternatively, make your own from a small pie pumpkin by baking it. Halve the pumpkin; remove and discard the stem, pulp, and seeds; and place the halves cut-side down on a baking sheet coated with the cooking spray. Bake at 350°F for about 60 minutes, until the flesh is tender and can be mashed or pureed.

Per Serving (1 cup): Calories: 196: Total fat: 2g Sodium: 392mg Total carbs: 17g Sugar: 6g Fiber: 3g Protein: 25g

Post-Op Servings

image 1 to 3 cups per day