The warmth of cinnamon, turmeric and pumpkin pie spice add seasonal appeal to this delicious Pumpkin Pie Protein Shake blended with ripe banana and pureed pumpkin.

The Protein Challenge

Are you trying to eat more protein these days? Everywhere I turn it seems I am hearing another voice calling attention to the importance of eating enough protein. So exactly how much protein is enough? According to the USDA Calculator and the World Health Organization I need about 51g of protein per day. That seems doable, But then…

Other sources recommend eating more. The NIH recommendations suggest I need 64 – 77g of protein per day. I can do that if I get a full serving of protein at each meal. It will take some careful planning but I think I can hit that goal. I feel good about the possibility, except….

I found another article at Health, and then again, at Experience Life magazine. They recommend eating .6g-.9g of protein for each pound of our ideal weight, for adults looking to lose weight or build muscle and strength. For older adults the recommendation can go even higher. That’s a lot of protein! It is definitely a challenge for me to consume that much protein every day.

How do I get there from the place where I ate two regular meals a day, breakfast and dinner, and just grabbed a quick snack if I got hungry in between? It feels like a big transition to commit to three balanced meals a day plus some thoughtful protein snacks to fill in the gap.

Pumpkin Pie Spice Season

I confess, I’m not there yet. What I have found is that a Protein Shake helps me to get closer to my goal. Mixing protein powder in my blender with a variety of other nutritious ingredients is a reliable way to knock out a significant chunk of that protein goal on a busy day. Many people tell me they drink a protein shakes for breakfast. It helps them start the day off right and helps them feel fueled and energetic until their lunch break. I prefer to drink my protein shake at lunchtime, or in the early afternoon somewhere between a light lunch and dinner. A protein shake fills me up and helps me stay focused through the afternoon.

A protein shake can taste delicious. It is is also fun to make. I enjoy the process of discovery as I continue to try new flavor combinations. With a little effort Protein Shakes can be adapted to lots of fun seasonal flavors. Over the summer I made Green Shakes with spinach and avocado, Carrot Cake Shakes with ginger and carrots, and Banana Bread Shakes with nut butter and ripe bananas.

In early autumn I began to crave Apple Pie Shakes, a Maple Shake and Gingerbread Smoothies. Then, for maybe the first time ever, I wanted to try a Pumpkin Spice Protein Shake. While I love pumpkin in desserts, yeast bread and even sourdough crackers it is unusual for me to want a pumpkin spice flavored beverage. All the same, when I saw a recipe for a Pumpkin Pie Protein Shake in a collection of Healthy Pumpkin Recipes published in Experience Life I wanted to try it. I have probably made it a dozen times since then.

How to Make a Delicious Protein Shake

I start making most of my protein shakes by placing a ripe banana in the blender. For a Pumpkin Pie Shake I add a couple of big spoonfuls of pumpkin puree. Then I add a cup of milk to the recipe. Cow’s milk adds even more protein to the shake but unsweetened nut milk adds less calories. I often use a combination of cow’s milk and cashew milk because I like the flavor that cashew milk brings to the shake.

For protein powder I like Vanilla flavored Vegan All-in-One Protein Powder from Lifetime. I like the flavor and added nutrients. You could also use Vanilla Whey Protein or any other Vanilla Protein Blend you enjoy.

Then I add spices for that warm autumn flavor. Pumpkin Pie Spice and Cinnamon give the shake a traditional pumpkin pie flavor. A little turmeric adds warm color and a hint of something earthy and slightly exotic.

Finally I add a Tablespoon of chia seeds for texture and, sometimes, a tablespoon of cashew butter. The cashew butter adds even more protein. Plus it gives the shake a smooth creaminess and a flavor note suggestive of pie crust. Then I finish with ice, to make a shake that has thick and delicious body, much like a milkshake.

Once thoroughly blended, I pour my Pumpkin Pie Protein Shakes into tall glasses and dust the top with a little Pumpkin Pie Spice. All that’s left to do is sip and enjoy!