Spiced Cinnamon Apple Smoothie

Spiced Cinnamon Apple Smoothie
By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Chilly weather and desire for comfort foods goes hand in hand.  Even in my smoothie, seasonal tastes and heartier texture is a lovely treat on a cold New England winter day.  This smoothie is loaded with antioxidants, electrolytes, fiber, vitamins and minerals to help keep you naturally energized during shorter daylight, fighting that feeling to curl up on the couch.  Potassium-rich squash is deliciously sweet and also provides immune-supportive carotenoids, important during cold and flu season.  To bump up the protein beyond the nut butter, add your favorite plant-based protein powder, like the Reboot with Joe Protein Powder.

Spiced with ginger, a root linked with aiding digestion, reducing inflammation and nausea plus antiviral properties, it’s a natural choice. The cinnamon may help to balance blood sugars plus leaving the skin on your apple and including oats can add more fiber-rich benefits for glycemic control, healthy digestion, heart health, and appetite regulation.

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  • ½ cup (70 g) acorn squash, cooked
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • 1 small red apple
  • 1 tbsp honey
  • ½ cup (90 g) oats (gluten-free optional)
  • 1 1/2 cups (375 ml) unsweetened almond milk
  • 1 tbsp almond butter
  • 1 handful of ice


  1. Roast squash in oven at 400 F (200 C) for about 30 minutes. Wash, then slice in half, removing seeds.  Place about ¼ inch of water in a baking dish and add squash halves, skin-side up and flesh-side down.  After baking, let cool then scoop out and measure for smoothie.  Save any remaining squash for making soup, waffles, etc.
  2. Wash apple then chop, leaving skin on, discarding core.
  3. Add almond milk, squash, cinnamon, ginger, oats, chopped apple, honey, almond butter, and protein powder if you’d like.
  4. Add ice or use frozen apples (I save and freeze any apple slices that come back in my kids lunch boxes for making smoothies or soups).
  5. Blend on high for 45 – 60 seconds until smooth.
  6. Garnish with chopped almonds (optional)and enjoy!


  • Honey – maple syrup, molasses, dates
  • Apple – pear
  • Acorn Squash – Butternut squash
  • Oats –  ground flax seed, chia seeds
  • Almond butter – cashew or other nut butter

Servings: 1

  • Nutrition per serving:
  • Calories510
  • Fat15g
  • Saturated Fat1.5g
  • Cholesterol0mg
  • Sodium220mg
  • Carbohydrates86g
  • Fiber15g
  • Sugars32g
  • Protein 12g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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