If you make or purchase smoothies, juices or shakes, what do you like to put in yours? Share your thoughts in the comments below.
Who would have thought that pumpkin seeds would make a great foundation for a protein smoothie. Imagine a cold, creamy vanilla base blended with warm, caramel and cinnamon notes from medjool dates. The ginger tickled my tongue and the golden color from the turmeric was reminiscent of the best iced chai latte I used to drink at my favorite plant-based cafe on the beach in Da Nang, Vietnam. This was more than just quick fuel before a run, and it was nothing like the chalky protein shakes I’d endured in the past. This was a smoothie worth savoring.
So why did I create this amazing smoothie? Three months before my first half marathon in Mexico, I was nervous about not having enough energy to run the full 13.1 miles. I had been training on and off for at least 6 months but as I increased my distance, I felt like a car who’d run out of gas. I needed something in my belly pre-run to help me get through a full training session.
Protein is all the rage right now on social media for both plant-based and meat eaters alike. And I was surprised to learn that one ounce of pumpkin seeds have more protein than one large egg. But wouldn’t a pre-made protein powder be a lot faster than making one from scratch? It turns out that making your own protein smoothie will always be much cleaner than any store-bought formula.
Many popular protein powders contain ingredients I prefer to avoid like dairy, sugars, and artificial flavors. Even more concerning, a nonprofit called the Clean Label Project found that numerous brands include heavy metals, BPA (the chemical used to make plastics), pesticides, and other toxins linked to serious health problems.
That’s why I decided to take a more natural route, crafting a protein smoothie that’s delicious, simple to make without a lot of expensive ingredients, and leaves me feeling strong and energized. After drinking the smoothie for 3 months several times a week before a run, I can honestly say that I can power through my workouts without feeling hungry and enjoy a welcome spring in my step.
The science behind a strong, sculpted body
I talked with Washington, DC Holistic Nutritionist, Ruby Lathon, Ph.D. and host of the YouTube cooking show, “The Veggie Chest with Dr. Ruby, about how pumpkin seeds can help us build a stronger body. It turns out that it all starts with inflammation.
When we hear about inflammation, it mostly has a negative connotation as a contributor to chronic health conditions like heart disease, diabetes, and arthritis. However, exercise can trigger inflammation that can be positive in the short term.
Exercise temporarily damages muscles, triggering inflammation that impacts muscle structure, metabolism, and cell function, contributing to a strong and sleek shape. And that’s why adding anti-inflammatory foods like ginger, turmeric, and pumpkin seeds to the protein smoothie becomes so important. Together, these ingredients act as a kill switch for chronic inflammation. Dr. Ruby reminds us that, “eating foods like pumpkin seeds can help your body recover faster and preserve strength.”
Bye bye belly bloat
One thing I’ve noticed as I approach 50 is that my metabolism and digestion have slowed down. I asked Dr. Ruby if pumpkin seeds would help in this area. “Pumpkin seeds are high in magnesium and zinc that help rev up your body’s fat-burning engine, especially when you’re combining them with running and weightlifting,” she explains.
She goes on to emphasize the gut health benefits. “Pumpkin seeds are rich in omega-3 fatty acids, zinc, and magnesium, all of which benefit intestinal health. Omega-3s reduce inflammation in your digestive system, while zinc boosts your gut’s immunological function and maintains a robust intestinal barrier. Magnesium relaxes digestive muscles and promotes smooth bowel motions, while the seeds’ fiber serves as a natural prebiotic, feeding good gut flora.” And finally, indigenous medicine traditions around the world have turned to ginger and turmeric as healing roots that support digestive issues for centuries.
Best way to buy and store pumpkin seeds
I asked Dr. Ruby how to find the best quality pumpkin seeds, and she suggested looking in bulk bins, pre-packaged options at your local grocery store, or online. However, she recommends skipping the roasted, salted varieties in favor of raw, unsalted seeds. If you buy in bulk, make sure they smell fresh and verify that the store has a high turnover rate. To keep them at their best, store the seeds in an airtight container in the refrigerator or freezer for no more than six months.
Here’s the secret…
Remember that sweet, creamy treat that can minimize your waistline I told you about? Give this one a try and let me know what you think.
Creamy Pumpkin Seed and Ginger Smoothie
Yield
1 to 2 servings
This anti-inflammatory smoothie combines protein-packed pumpkin seeds with ginger, turmeric, and coconut water for a smooth, naturally sweet and spicy elixir. Quick to make and rich in flavor, it’s a satisfying way to support muscle recovery and overall wellbeing. Enjoy it before or after your workout, or anytime you need an energizing pick-me-up.
Ingredients
1 cup raw, shelled pumpkin seeds (soaked overnight, drained, and rinsed)
1 or 2 seeded medjool dates
3 cups coconut water or spring water
¼ inch piece of fresh ginger root
½ inch piece of fresh turmeric root (or ½ teaspoon turmeric powder)
½ teaspoon vanilla extract
Pinch of sea salt
Method
- Ensure that the pumpkin seeds are soaked overnight. This helps to soften the seeds and make it easier to blend, creating a smooth, creamy texture. Discard the soaking water and add the seeds to the blender
- Remove the pit from the dates. If the dates are too hard to blend, then you can soak them in the same coconut water or spring water you’ll use for the smoothie for 30 minutes to an hour. Add the dates with the liquid directly to the blender with the pumpkin seeds.
- Wash and roughly chop the ginger and turmeric and add to the blender.
- Add the vanilla and sea salt.
- Blend until smooth.
Note: If you do not have a high-speed blender, you may have to blend for one to two minutes to get the smooth, creamy consistency you are looking for.
If you make or purchase smoothies, juices or shakes, what do you like to put in yours? Share your thoughts in the comments below.
