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Weekly Wellness Recipe: Pumpkin Spice Smoothie

Two glass mugs filled with a creamy pumpkin spice smoothie topped with whipped cream and sprinkled with cinnamon, sitting on a cozy wooden table. A pumpkin and plaid blanket are also visible, setting a warm autumn atmosphere.

Celebrate the flavors of fall with this rich and creamy Pumpkin Spice Smoothie—perfect for a cozy seasonal treat.

As the crisp air of fall settles in, there’s no better way to embrace the season than with a delicious, nutritious pumpkin spice smoothie. Packed with the flavors of autumn and the health benefits of seasonal ingredients, this smoothie is a perfect blend of convenience and wellness. Whether you’re looking for a quick breakfast or a post-workout snack, this pumpkin spice smoothie is easy to prepare and aligns with your health goals, especially if you're following Phase 3 or adapting for Phase 2.

Nutritional Benefits and Customization Tips

This pumpkin spice smoothie is not only a seasonal treat but also packed with nutrients that support your overall health.

  • Pumpkin Puree: Rich in fiber and vitamin A, pumpkin supports healthy digestion and boosts the immune system. The antioxidants in pumpkin also help reduce inflammation and protect your cells from oxidative stress.
  • Banana (Phase 3): Bananas provide natural sweetness while being a great source of potassium, which supports muscle function and recovery. They also offer quick energy, making this smoothie an ideal post-workout snack.
  • Greek Yogurt: High in protein and probiotics, Greek yogurt promotes muscle recovery and supports gut health. The probiotics in yogurt contribute to a healthy gut microbiome, which is essential for digestion and immunity.
  • Pumpkin Spice Blend: Cinnamon, ginger, nutmeg, and cloves are not only delicious but also known for their anti-inflammatory properties. These spices help reduce inflammation in the body and support metabolic health.
  • Almond Milk: A low-calorie, dairy-free option that adds creaminess without added sugars, almond milk provides vitamin E, which supports skin and immune health.
A person pouring a freshly blended pumpkin spice smoothie into a tall glass in a kitchen setting. Various ingredients, including a pumpkin and spices, are spread out on the counter, with a blender and kitchen tools nearby.

    A blend of autumn goodness—this Pumpkin Spice Smoothie is packed with flavor and nutrients, perfect for embracing fall in a healthy way.

    Pumpkin Spice Smoothie

    Phase 3 Ingredients

    • 1/2 cup pure pumpkin puree (unsweetened) 
    • 1 ripe banana
    • 1/2 cup plain or vanilla Greek yogurt
    • 1/2 to 1 cup unsweetened almond milk (or preferred milk)
    • 1 teaspoon pumpkin spice blend (cinnamon, nutmeg, ginger, cloves)
    • Optional: 1 tablespoon pure maple syrup

    Phase 2 Modifications

    • Swap the banana for 1/4 avocado for creaminess without added sugar.
    • Omit the maple syrup.
    • Ensure the pumpkin puree is unsweetened and natural.
    • Use unsweetened, plain Greek yogurt.

    Instructions

    • In a blender, combine the pumpkin puree, banana (or avocado for Phase 2), Greek yogurt, almond milk, pumpkin spice blend, and maple syrup (if using for Phase 3).
    • Blend on high until smooth and creamy. If the smoothie is too thick, gradually add more almond milk to reach your desired consistency.
    • Taste the smoothie and adjust the sweetness or spice level to your preference. For Phase 3, you can add more maple syrup if needed.
    • Pour into a glass and enjoy immediately. Optionally, garnish with a sprinkle of cinnamon or a dollop of whipped cream for a special touch.

    Nutritional Information (Approximate, Per Serving)

    Servings: Makes 2 servings
    Serving Size: About 1 ½ cups per serving

    Phase 3 Version

    • Calories: 220
    • Protein: 10g
    • Fat: 3g
    • Carbohydrates: 38g
    • Fiber: 6g
    • Sodium: 180mg
    • Sugar: 20g (from banana and optional maple syrup)

    Phase 2 Version:

    • Calories: 180
    • Protein: 9g
    • Fat: 6g
    • Carbohydrates: 16g
    • Fiber: 7g
    • Sodium: 180mg
    • Sugar: 5g (from pumpkin and yogurt, no added sweeteners)

    Savor the Season with a Pumpkin Spice Smoothie

    Making this pumpkin spice smoothie is an easy and nutritious way to enjoy the flavors of fall while staying aligned with your wellness goals. With its blend of seasonal ingredients, this smoothie provides a quick, delicious option packed with fiber, protein, and immune-boosting nutrients. Whether you’re preparing it as a post-workout snack or a healthy breakfast, it’s sure to bring warmth and nourishment to your routine.

    Now it’s your turn! Try the recipe and experiment with your own variations, and be sure to share your creations with the BioSource Nutra community. We’d love to see how you make this fall favorite your own!

    For more delicious fall recipes, check out these articles:

    Weekly Wellness Recipe: Butternut Squash Soup

    Weekly Wellness Recipe: Warm Cinnamon Apple Oatmeal

    Weekly Wellness Recipe: Game Day Turkey Chili

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