This energy-boosting smoothie is perfect for breakfast or as a post-workout snack. It’s loaded with vitamin-rich pumpkin, yogurt, and whole-grain oats to provide a balance of complex carbohydrates, protein, and fat.

Yield: 1 smoothie

Preparation time: 5 minutes

Ingredients

• 1 frozen banana
• ¼ cup of maple flavored low-fat yogurt (or ¼ cup vanilla yogurt + 1 teaspoon pure maple syrup)
• ¼ cup low-fat milk (almond or soy milk can be substituted)
• 2 tbsp old-fashioned rolled oats
• 2 tbsp pumpkin puree
• ¼ tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp ground cloves
• Pinch of salt (optional)

Directions

1. Combine all ingredients in a blender. Puree until they are blended and smooth.
2. Pour into a glass and serve.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.