Pumpkin Pie Protein Shake
from The Hunger Crushing Combo Method by Abbey Sharp, RD
Serves 1
Vegetarian, Vegan, Gluten-Free, Dairy-Free, Soy-Free (Option), Nut-Free (Option)
Call me basic, but the moment that first leaf turns orange, I’m making a beeline to Starbucks in my Ugg boots and oversize scarf, singing Taylor Swift’s “All Too Well” (obviously, the ten-minute version). That first PSL sip of the season hits like a powerful key-change bridge, but I find myself getting sugared out before I can even get my caffeine fix. This shake provides your autumnal flavor fix in a satiating milkshake-like snack.
Ingredients:
1/2 frozen banana (about 1/2 cup, sliced)
1 cup unsweetened soy milk
1/4 cup pure pumpkin puree
1 tablespoon cashew butter
1 scoop vanilla protein powder (e.g., Neue Theory’s 2-in-1 Plant Based Probiotic Protein Powder)
0 to 3 teaspoons pure maple syrup
1/2 teaspoon pumpkin pie spice, or to taste
6 ice cubes
Optional (but not really optional for me):
1 to 2 shots espresso
For Serving:
2 tablespoons soy-based Greek- style yogurt
Additional pumpkin pie spice
Instructions:
Combine the banana, soy milk, pumpkin puree, cashew butter, vanilla protein powder, maple syrup, pumpkin pie spice, ice cubes, and espresso, if using, in a blender. Blend until supersmooth and creamy.
Top with a dollop of Greek yogurt and a sprinkle of pumpkin pie spice. Serve chilled with a wide straw.
Make-Ahead Tip:
Meal-prep and then store in the fridge for up to 24 hours.
Tripled your batch and got leftovers? Freeze them in ice cube molds for up to 3 months and let thaw in the fridge overnight, to drink.
The HCC Lineup
Protein: 36 grams (protein powder, soy milk, yogurt)
Make it Your Own: Use Greek yogurt, Skyr, soy yogurt, or cot- tage cheese in place of the protein powder. Or make it soy-free, using pea milk and a nut-based yogurt.
Fiber: 6 grams (banana, pumpkin)
Make it Your Own: Add a handful of frozen cauliflower to your smoothie, or replace the banana with applesauce or ripe pear
Fat: 18 grams (cashew butter)
Make it Your Own: Make it nut-free by using sunflower seed butter, or turn it into a spoonable smoothie bowl and add a handful of pumpkin seeds, for crunch.
Buy the Book
We have never been more informed—and yet, more confused—about what we eat as we are today. And between our cultural fear over food additives and the buzz around GLP-1 drugs, the noise has become impossible to tune out. Registered dietitian Abbey Sharp has seen—and debunked—it all. Her revolutionary Hunger Crushing Combo Method helps you banish fear foods, guilt, and cheat days, and finally get off the diet roller coaster for good. It’s a simple framework that teaches you to effortlessly balance your meals by combining two or more of the Hunger Crushing Compounds: protein, fiber, and healthy fats. The result? You crush physical hunger, silence emotional cravings, and eat well without deprivation, denial, or dieting. No counting. No tracking. No restricting. Even better, the HCC is adaptable to your goals and unique needs while restoring joy and pleasure to eating.
Discover:
• Science-backed insight into why the HCC compounds work
• Tips on how to use the HCC method effortlessly and intuitively
• Chapters devoted to specific conditions including weight loss, insulin resistance (type 2 diabetes and PCOS), fitness, menopause, and raising healthy kids
• Thirty easy and adaptable recipes
• Cheat sheets for building your own HCCs
• and much more!
Learn how to turn your “unhealthy” cravings into HCCs to stabilize blood sugars and help support a healthy weight—all without giving up the food you love. The Hunger Crushing Combo Method helps you finally feel full and reduce food cravings without ever dieting again. And, yes, you can have your cake and eat it too!
