Simple Pumpkin Spice Super Food Smoothie Recipe

Pumpkin spice doesn’t have to just be in a baked good or latte; it can be wrapped up in a healthy smoothie too. This delicious Pumpkin Spice Smoothie recipe tastes like pumpkin mousse and is full of powerful nutrition. 

This post is sponsored by Baptist Health Jacksonville 4her program.

Jump to:

• Ingredient List
• Why this Smoothie is Healthy
• Instructions
• Free Self Care Guide
• Equipment
• Recipe
• References:

For more delicious smoothies try my Strawberry Orange Green Smoothie made with leafy greens and frozen fruit, or my Cantaloupe Ginger Lime smoothie made with fresh fruit and a half cup Greek yogurt.

I’ve been hitting the pumpkin spice hard here this fall. I started with this delicious Pumpkin Spice Scone recipe that unfortunately (that’s sarcasm there) took me 5 attempts to perfect. Then I moved on to adding pumpkin pie spice to my morning coffee while brewing, but I’m still not satisfied! I wanted something delicious and healthy that was enjoyable to consume in the unfortunate Florida heat we are still experiencing here. 

Enter this Pumpkin Spice Smoothie recipe. I set out to combine the warmth of fall spices, the health benefits of some superfoods, and an enjoyable texture. Eureeka, I’ve found it! This is also a smoothie just for one because I hate wasting smoothie and they rarely taste as good the next day. 

Ingredient List

This simple recipe is made with healthy ingredients:

• Vanilla oat milk (or milk of choice like almond milk or regular milk)
• Canned pumpkin puree
• Banana, frozen or fresh
• Frozen cauliflower rice
• Ground cinnamon
• Ground nutmeg
• Ground cloves
• Fresh ginger
• Molasses
• Ice cubes

Why this Smoothie is Healthy

Let me break down some of the amazing benefits you’ll find in the ingredients of this Pumpkin Spice Smoothie recipe and why you might want to consider trying it. 

Cinnamon: 

2 teaspoon of cinnamon can provide 40% of your daily recommended intake of manganese (great for preventing diabetes, increasing bone health¹) and 10% of your recommended intake of fiber (great for heart health and GI health).

Ginger:

Ginger has been found to reduce pain from inflammatory diseases (such as arthritis), protects against colorectal cancer (research is still being conducted), and is helpful in fighting against ovarian cancer.³

Cauliflower:

1 cup of cauliflower contains 73% of your daily recommended intake of vitamin C, 19% of the intake for vitamin K, 14% of the intake of folate, along with many more nutrients!⁴ It also contains a chemical called glucosinolate, which contains sulfur, thus that stinking odor. Emerging research suggests that it is helpful in increasing one’s capacity for utilizing antioxidants!⁴ Feel free to add more cauliflower rice than this recipe states to get all these great benefits. 

Pumpkin:

The main ingredient here is pumpkin. One cup of winter squash (which includes pumpkin!) contains a whopping 59% of your daily recommended intake of vitamin A,⁵ which is excellent for eye health and immunity!⁶  Pumpkin also contains a great amount of fiber, which keeps its glycemic index low (no blood sugar spike!), heart health, and GI health.⁵  Pumpkin also is an excellent source for manganese, copper, potassium, and magnesium.  Finally, pumpkin contains about 26% of your daily intake for vitamin C!

Molasses: 

About ¼ cup of molasses contains about 16% of your daily recommended intake for calcium, 26% of your recommended intake for iron, and 31% of your recommended intake for potassium!⁷ I added it to the recipe for flavor so if you also like molasses, add a little more for some of these benefits.

Instructions

1. Add ingredients Add ingredients in the order they are listed to a high powered blender.
2. Blend Blend at high speed until all ingredients are blended and smooth, about 90 seconds.
3. Enjoy Pour into a glass and enjoy.

Free Self Care Guide

This may seem a little random and a hard shift of gears to the topic of self care but there is a connection to my Pumpkin Spice smoothie recipe. I actually developed this recipe to be included in an upcoming self-care event with my wonderful partners at Baptist Health 4her.

Yes or No… Have you been taking ANY time out for yourself over the last six months?

Has Self-Care completely fallen by the wayside for you as you suddenly became a homeschool parent, started working from home, stopped being able to go to the gym or dealt with something even more paralyzing over the last six months?

You are not alone!  And we want to help…

In collaboration with the experts in health and wellness at Baptist Health (and myself) to bring you resources and support from a team who work every day to improve community health outcomes!

In addition to health and wellness support, you'll find some of our most popular worksheets dedicated to introspection, gratitude and planning for the life you want to live as you get back to feeling ‘normal’ - or maybe even better than ‘normal’ in the future!

Download the FREE Self-Care Guide here and join a wonderful group of women pursuing health together. Mark you calendars for weekly Facebook Lives Thursday evenings starting October 12th with all the health experts, including me! Follow 4her on Facebook to see the lineup of speakers and topics.

Equipment

If you are going to make a lot of smoothies on any type of regular basis, it is worth investing in a great high-speed blender. My favorite is this Blendtec.

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Recipe

If you are going to make a lot of smoothies on any type of regular basis, it is worth investing in a great high-speed blender. My favorite is this Blendtec.

​For more delicious recipes try:

• Kid Friendly Green Smoothie-made with soymilk, pineapple, flax seeds, baby spinach, and avocado for a creamy texture. This simple green smoothie recipe has a beautiful green color and is a delicious drink for kids (or picky adults).
• Ever wonder if protein powder is right for you? Check out this helpful guide HERE.
• Peanut Butter and Jelly Chia Pudding- made with chia seeds, orange juice, maple syrup, blueberries and more... Prepping a recipe like this ahead of time is a great way to improve your morning routine.

References:

1. Office of Dietary Supplements - Manganese. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/. Published June 2020. Accessed September 29, 2020. 
2. Cinnamon, ground. The World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68. Published 2020. Accessed September 29, 2020. 
3. Ginger Root. The World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72. Published 2020. Accessed September 29, 2020. 
4. Squash, winter. The World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63. Published 2020. Accessed September 29, 2020.  
5. Office of Dietary Supplements - Vitamin A. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/. Published February 2020. Accessed October 1, 2020. 
6. Molasses. Nutrition facts for Molasses, recommended daily values and analysis. https://www.nutritionvalue.org/Molasses_nutritional_value.html. Accessed October 1, 2020.  
7. https://www.healthline.com/health/food-nutrition/benefits-blackstrap-molasses#how-to-use