The Autumn Smoothie That Will Dominate Your Breakfasts

Autumn has arrived! Brisk mornings, hot cocoa and pumpkin picking are on the horizon. But the season is changing, so naturally, so must your diet. All summer you’ve been killing it with your morning smoothies, but autumn just doesn’t feel like smoothie season, does it? Well, maybe your go-to summer smoothie won’t do the trick, but my seasonal pumpkin smoothie will make every morning just a little bit better. Here’s what’s inside:


Ah, the flavor of the season. As you’d imagine by its color, pumpkin is high in vitamin A. In fact, one cup of pureed pumpkin contains over 200 percent of your recommended vitamin A intake. Since vitamin A helps to keep eyesight keen, it’s a great vitamin to consume as you age. Pumpkin is also a good source of fiber, vitamin C and even contains more potassium than a banana (which will help to keep leg cramps at bay). If you don’t have any pumpkin handy for this recipe, you could swap in a little pureed butternut squash, carrot or sweet potato in its stead.

Steamed greens

Why steamed greens? What’s wrong with raw greens? Well, when using greens such as spinach and kale, it’s important to know that some people find these very difficult to digest. By lightly steaming them, we break down the cell walls and lower the levels of oxalates present in the greens. Oxalates are similar to phytic acid—they are a method of self-defense for the plant which, over time, can begin to seep into your bloodstream and harm your health. This is particularly an issue if you suffer from leaky gut. If you have any digestive issues, inflammation or have used antibiotics long term, it may be wise to take a deeper look into oxalates. I prefer steaming baby spinach and baby kale, but you can play around with any greens. If you have no problems with raw greens, then, by all means go raw! You know your body best.

Coconut milk

The saturated fats found in coconut are uniquely beneficial. Known as medium chain triglycerides, these fats are more easily used by the body as energy. This means coconut helps with weight loss and metabolic function, making it a great type of fat to jumpstart your day. If you have no coconut milk, toss a tablespoon of coconut oil in and adjust the ratios of the remaining liquid ingredients.

Warming spices

If you have blood sugar issues, like diabetes or insulin resistance, cinnamon can be your best friend. Nutmeg can help your brain by preventing degenerative diseases. Ginger can soothe morning nausea, digestive discomfort and soreness. All three spices are anti-inflammatory and highly beneficial in the body. So, next time you’re craving some warming mulled cider or pumpkin pie, try loading up on these spices to give your body what it craves.

Pink salt

Containing all 84 trace minerals and elements, pink salt is a balancing, unrefined addition to you smoothie. It helps to restore depleted minerals and make the flavors pop. Don’t overdo it. You only need a small pinch.


This nutritionally dense superfood boasts outstanding benefits. It is protein-dense, full of green energy, contains all 8 amino acids necessary for human function and extremely rich in vitamins. It packs a lot of punch for such a tiny package. Start with a small amount if you’ve never tried it before, as it has a very green, seaweed flavor.

With all those nourishing goodies, it’s worth it to give this recipe a try! Happy autumn!

The Great Green Pumpkin (serves 2)

3/4 c. unsweetened canned pumpkin
1 c. baby spinach and/or baby kale, lightly steamed and cooled
1 c. your favorite non-dairy milk (almond, hemp, soy, flax, etc.)
1/2 c. unsweetened, canned coconut milk
1/4 c. coconut water (or omit and up non-dairy milk to 1 1/4 cups)
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. ginger
1 tsp. good vanilla extract
1 pinch of pink salt
1/2 Tbsp. spirulina powder (optional)
1/2 Tbsp. dark maple syrup (or to taste, optional)

Toss all ingredients into a blender. Blend until smooth. Serve in tall glasses, top with chia seeds if you’d like, and enjoy!


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heather g.
heather gabout a year ago

Haven't tried that one......

Jim Ven
Jim Venabout a year ago

thanks for sharing.

Marie W.
Marie Wabout a year ago

Thank you for sharing.

federico bortoletto
federico bortolettoabout a year ago


Siyus Copetallus
Siyus Copetallusabout a year ago

Thank you for sharing.

Siyus Copetallus
Siyus Copetallusabout a year ago

Thank you for sharing.

Margie FOURIEabout a year ago

Thank you, I think.

natasha salgado
Past Member about a year ago

Lots of ingredients 4 this smoothie! thanks

Beverly S.
Beverly Sabout a year ago

I plan on starting to have a smoothie each morning - this looks like a good one!

chris B.
chris Babout a year ago

That's a lot of ingredients for a smoothie. Should show # of calories. My greenies need to be fast and healthy. Maybe this one is for a special occasion.