A Fall Favorite: Pumpkin Apple Smoothie

I love to eat and drink fall’s beautiful and nutritious fresh fruits and vegetables!  This delicious seasonal smoothie is bursting with beta-carotene and other important antioxidants like quercitin found in apples.  This smoothie tastes great cool or even warmed up for a treat (omit the ice and warm almond milk before adding to blender if making into a hot beverage).


  • 1 cup (200 g) cooked pumpkin (or pumpkin from a box or BPA free can)
  • 1/2 tsp (3.5 g) cinnamon
  • 1 tsp (5 ml) honey
  • 1 tbsp (15 g) chia seeds
  • 1/2 tsp (3.5 g) apple pie spice
  • Dash of ground ginger
  • 2 cups (500 ml) almond milk
  • 1 apple, cored
  • Ice, as needed


  1.  Roast pumpkin unless using boxed/canned pumpkin.  To roast, preheat oven to 420 F (215 C) cut top off pumpkin and remove strings and seeds.  Set seeds aside to roast as a snack.
  2. Cut pumpkin into 4 large pieces, removing bottom stem.  Place flesh side down, skin side up in a baking dish.  Add 1/4-1/2 in (1 cm) of water.  Bake for 40-50 minutes until top of skin is brown and easy to remove from flesh.  Scoop out pumpkin flesh and let cool.  Refrigerate extra and use within 3 days.
  3. Add roasted pumpkin, almond milk, apple, cinnamon, apple pie spice, chia seeds, ice, ginger, honey to blender.
  4. Blend on high for at least 45 – 60 seconds, until smooth.
  5. Pour into glass and garnish with chia seeds and cinnamon.

Servings: 1

Serving Size: 16 - 18 oz (500 ml)


  • Pumpkin:  butternut squash, acorn squash
  • Apple: pear, peach
  • Apple pie spice: pumpkin pie spice, more cinnamon and ginger
  • Honey:  agave nectar, maple syrup
  • Almond milk: coconut milk

Calories: 310

Fat: 10 g

Trans Fat: 0.5 g

Cholesterol: 0 mg

Sodium: 380 mg

Carbohydrates: 54 g

Fiber: 16 g

Sugars: 29 g

Protein: 7 g