Unlike the pumpkin spice lattes many of us love to drink all autumn long, this delicious drink has actual pumpkin in it — not artificial flavoring or as much sugar as a serving of ice cream — and can help boost your calorie burn. One-third cup of pure pumpkin puree provides protein, fiber, omega-3 fatty acids, and 16 percent of your recommended daily intake of vitamin C. Vitamin C is an antioxidant nutrient that researchers say is directly related to the body's ability to burn through fat. In fact, one study by researchers from Arizona State University showed deficiencies of vitamin C were strongly correlated with increased body fat and waist measurements.

Our nutritious smoothie recipe is packed with protein (29 grams worth, to be exact, thanks to the addition of your favorite vegan protein powder) and seven grams of satiating fiber, without all the excess calories, artificial ingredients, or sky-high sugar counts found in many coffee shop PSLs.

Whip up this pumpkin-y beverage for a powerhouse grab-n-go breakfast, mid-afternoon treat, or refreshing dessert in no time! And you don't even have to save it for the fall. Enjoy it year-round by finding a can of pumpkin at your local grocery store.

WHAT YOU'LL NEED

HOW TO MAKE IT

Step 1

Add all of the ingredients to the blender in the order listed. Blend on high for at least 2 minutes or until smooth (note: this may take longer if your blender isn't very strong). Scrape down the sides of the blender, as needed.

Step 2

If you prefer a thicker consistency, add a couple ice cubes and blend again. Add more pumpkin spice to taste, if desired.

Nutrition: 292 calories / 5 g fat / 33 g carbs / 7 g fiber / 14 g sugar / 29 g protein

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Did you know that seasoning can be the main course when it comes to weight loss? You might have heard about the fat-burning properties of cayenne or turmeric, but there's an unsung hero when it comes to spices that scorch fat: black pepper. Yep, the unassuming stuff sitting unnoticed on a table near you.

Black pepper contains a compound called piperine, which has been used in Eastern medicine for centuries to treat ailments such as inflammation and upset stomachs. Researchers have found that piperine's anti-inflammatory properties could even extend to preventing new fat cells from forming.

What the Research Says About Piperine

A 2012 study published in the Journal of Agricultural and Food Chemistry investigated why piperine seemed to reduce the number of fat cells in the bloodstream. The researchers found that it actually switches off the genes responsible for fat formation!

And animal research printed in Biochemical and Biophysical Research found that mice fed a high-fat diet that was supplemented with piperine lost belly fat and overall weight without having to eat less.

It's due to two processes: Adipogenesis, which causes a decrease in waist size, body fat and cholesterol levels; and thermogenesis, which switches on fat-regulating receptors in the body, raises basal body temperature and revs your metabolism.

Other Health Benefits of Black Pepper

By itself, black pepper has a host of other benefits: Despite its irritating rep, it actually helps digestion, stimulating the stomach to produce hydrochloric acid, which helps break down food. As yes, you learned that time you snorted from a shaker as a toddler, pepper makes you sneeze—that's because it's a natural decongestant. The next time your nose or chest is congested, stir a teaspoon of black pepper in a cup of tea along with honey.

Pair Black Pepper With These Foods for Added Benefits

Cayenne

For an extra kick, combine black pepper with cayenne. Cayenne contains a powerful fat-burning compound of its own called capsaicin. A 2010 study by the University of Oklahoma Health and Exercise Science Department found that consuming black pepper, cayenne, and caffeine in combination had the potential to burn as many calories as a 20-minute walk!

Researchers think capsaicin has the ability to turn on brown fat, the "good" fat which helps the body burn the bad stuff. A study by Canadian researchers found that men who ate spicy appetizers consumed 200 fewer calories at later meals than those that did not. And you don't have to go crazy with the hot sauce. Researchers at Purdue University found that just 1 gram of red pepper (about 1/2 a teaspoon) was enough to reduce appetite and burn more calories after a meal. Scientists think capsaicin stimulates weight loss at a molecular level by altering key proteins found in fat. So combine black pepper with habañeros, red cayenne chiles or poblanos for an extra kick-start to your metabolism.

Turmeric

And adding black pepper to turmeric can boost that activity of that spice's fat-burning compound, curcumin, by up to 2000%! A 2009 study by the USDA found that mice who ate diets supplemented with turmeric gained less body fat and overall weight even when their food wasn't changed. One of curcumin's biggest benefits is as an anti-inflammatory: It's more difficult for your body to lose weight when it's fighting off chronic, low-level inflammation, which is believed to be responsible for most diseases and conditions in the body, including heart disease and arthritis.

A study published in the journal Oncogene found that curcumin is one of the most effective anti-inflammatory options available; it also reduces cholesterol and improves heart health. So use that combination of wonder spices to reap the biggest benefits you can.

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We love a delicious blackberry-and-spinach salad, so we were inspired to blend them up along with a squeeze of lemon. Try it!

Nutrition: 219 calories / 4.7 g fat / 18.5 g carbs / 8 g fiber / 7 g sugar / 28 g protein

What you'll need:
½ cup frozen blackberries
½ lemon
1 cup spinach
1 cup unsweetened almond milk
1 scoop plain or flavored plant-based protein powder

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Lobster rolls are one of America's greatest food inventions. They're also one of Americans' favorite indulgences during the Summer. (In fact, find out which state it ranks for in The Best Summer Food in Every State.)

The main problem that comes with eating Maine lobster? Lobster meat is pricey, and restaurants too often drown the fresh lobster flavor with an abundance of melted butter.

To solve this eating dilemma, this recipe subs in ultra-lean, protein-packed, easy-to-find-in-stores shrimp — one of nature's lowest calorie sources of fat-burning, belly-filling protein — for the lobster. And in place of all that butter, we bring out the best with Hellmann's Real Mayonnaise, a brand that's committed to using real ingredients like cage-free eggs and responsibly sourced oils from Iowa family farms. One serving contains 40 percent of your daily value for omega-3 ALA.

Not familiar with Hellmann's? You may know it as Best Foods. That's because these two brands are on our list of 17 Foods With Different Names on East vs. West Coasts.

What You'll Need:

Makes 4 servings, 300 calories/serving

How to Make it:

Step 1

Mix the shrimp, celery, onion, chives, mayo, lemon juice, hot sauce, and salt together in a bowl, stirring to carefully incorporate.

Step 2

Heat a cast-iron skillet or sauté pan over medium heat. Add the hot dog buns and toast until the sides are nicely browned.

Step 3

Divide the shrimp mixture among the rolls. Garnish with chopped chives, if desired.

For more ways to Bring Out The Best using Hellmann's Real Mayonnaise, click here to visit the Hellmann's website!

Editor's note: This post was sponsored by Unilever, parent company of Hellmann's.

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Dark chocolate, banana, nut— a few words that combine to sound like a jam session at Ben & Jerry's house (aka one of our favorite Ben & Jerry's pints: Chunky Monkey). This delectable flavor combination will satisfy your sweet tooth without the guilt. The density of the banana will have you convinced you're drinking an indulgent milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.

This super simple recipe swaps dairy for almond milk, which is naturally low in calories. Almonds are high in vitamin E, manganese, selenium, magnesium, potassium, zinc, iron, fiber, and phosphorous — making almond milk naturally chock full of nutrients. It's also supplemented with calcium and serves up more of the bone-building mineral than cow's milk per serving.

Our nutritious smoothie clocks in at just 229 calories and provides a whopping 28 grams of protein, without sky-high sugar counts found in fat-laden milkshakes with a similar flavor profile. Yet it tastes so decadent, it could pass for dessert! Time to bust out the blender to blitz up one of our favorite ways to start our mornings.

WHAT YOU'LL NEED

½ banana
1 teaspoon dark chocolate morsels (dairy free)
1 cup unsweetened almond milk
⅛ cup chopped walnuts
6 ice cubes
⅓ cup chocolate plant-based protein powder
Water to blend (optional)

HOW TO MAKE IT

Step 1

Add all of the ingredients to the blender in the order listed. Blend on high for at least 2 minutes or until smooth (note: this may take longer if your blender isn't very strong). Scrape down the sides of the blender and add liquid, as needed.

Step 2

If you prefer a thinner consistency, add a few tablespoons of water and blend again. Or, add a couple extra ice cubes for a thicker smoothie. Enjoy!

Nutrition: 229 calories / 11 g fat / 26 g carbs / 7 g fiber / 10 g sugar / 28 g protein

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Consider using wild blueberries (you can find them in the freezer section); they're higher than conventional blueberries in just about every nutrient.

Nutrition: 254 calories, 7 g fat, 19 carbs, 4 g fiber, 10 g sugar, 20 g protein

What you'll need:
•1/2 cup frozen blueberries
•1/2 tablespoon almond butter
•1/2 cup unsweetened almond milk
•1 scoop vanilla plant-based protein powder
•Water to blend

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Those Hulk-colored nuts have their own special fat-burning powers. In a recent study, one group was fed unsalted pistachios while the other group was not. The pistachio group lost more belly chub.

Nutrition: 266 calories, 9 g fat, 18 g carbs, 5 g fiber, 8 g sugar, 30 g protein

What you'll need:
•1/2 cup frozen strawberries
•1/4 cup pistachios
•1/2 avocado, peeled, pitted and quartered
•3 ice cubes
•1 teaspoon vanilla extract
•1 scoop vanilla plant-based protein powder
•Water to blend

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Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. That's because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.

Nutrition: 254 calories, 7 g fat, 20 g carbs, 5 g fiber, 10 g sugar, 30 g protein

What you'll need:
•1/2 lemon, peeled and seeded
•1/2 frozen banana
•1 cup kale
•1/2 cup unsweetened almond milk
•1 scoop plain plant-based protein powder
•3 ice cubes
•Water to blend

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This is the world's most overlooked superfood: Studies show that parsley is actually more dense with nutrients than kale, dandelion greens, or romaine lettuce. Combine it with superheroes like watercress and chia and you've got a mighty fat-fighting drink.

Nutrition: 214 calories, 2 g fat, 22 g carbs, 4 g fiber, 10 g sugar, 28.5 g protein

What you'll need:
•1/4 cup fresh parsley (include the stems)
•1/2 cup watercress
•1/2 cup frozen strawberries
•1/2 frozen banana
•1 teaspoon chia seeds
•1 scoop plain plant-based protein powder
•Water to blend

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Power up with these delicious energy balls that you can make in a snap!

Servings: 24

Nutrition (per ball): 116 calories, 7.3 g total fat (2.5 g saturated fat), 38 mg sodium, 10.6 g carbs, 2.3 g fiber, 5.6 g sugar, 3.1 g protein

What you'll need:
1 cup rolled oats
2/3 cup coconut flakes
3/4 cup peanut butter
1/2 cup ground flax seeds
1/2 cup semisweet chocolate chips
1/3 cup agave nectar
1 Tbsp chia seeds
1 tsp vanilla extract

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