Pumpkin Pie Smoothie

Updated: Dec 10, 2019

This year I'm starting my Thanksgiving the best way I know how . . .


This quick recipe for will put you in the festive mood - sans dairy, added sugars, or oil! A delicious and healthy way to stimulate your appetite for all the veggies and pie to come!

Filled with turmeric, dates, ginger, and squash, you'll trick your body into fighting cancer (in every stage - invasion, proliferation, and transformation!) (Bengmark et al., 2009; Polasa et al., 1992; Naaabhushan et al., 1987) while drinking your dessert!

I keep roasted pumpkin in my fridge throughout the season - to throw into smoothies, purree for soup, or use as a salad topper. I'll take any excuse to turn my regular recipes into a pumpkin-y delight!

The trick of this recipe is using Kabocha squash - a really sweet, Japanese variety that is packed with beta-carotene, fiber, iron, copper, magnesium, and A,B, and C vitamins. It's so sweet that you won't miss the added sugars, especially when you throw in a few dates (and benefit from their healthy dosage of magnesium, fiber, and iron)!


1 1/2 cups cooked Kabocha squash

2 cups unsweetened almond milk

6 -8 dates, soaking in 1/4 cup of water

1 teaspoon turmeric

1/2 teaspoon cinnamon

1/8 teaspoon ginger

1/8 teaspoon allspice

1/8 teaspoon nutmeg (freshly grated if possible!)

1/8 teaspoon ground cloves

8 ice cubes


1. To roast the Kabocha squash, cut in in half, scoop out the seeds, and bake it at 400 degrees Fahrenheit for 30-35 minutes. The squash is done when it is tender.

2. Place all the ingredients in a high-speed blender (including the water the dates are soaking in!). Blend until smooth.

3. Add more ice if you prefer a lighter texture.

4. Top with freshly grated nutmeg.

(Makes 2 smoothies)


Bengmark, S., Mesa, M.D., and Gill, A. (2009) Plant-derived health-the effects of turmeric and curcuminoids. Nutr. Hosp. 24(3):273 - 281.

Polasa, K, Raghuram, T. C., Krishna, T. P., and Krishnaswamy, K. (1992) Effect of turmeric on urinary mutagens in smokers. Mutagenesis. 7(2):107 - 109.

Nagabhushan, M., Amonkar, A. J., and Bhide, S. V. (1987) In vitro antimutagenicity of curcumin against environmental mutagens. Food Chem. Toxicol. 25(7):545 - 547.

#healthyveganrecipe #vegan #smoothie #pumpkin #fall #plantbased #quick #easy #cinnamon

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Achieving health and happiness through evidence-based nutrition


Nikola Hamilton

MSc GLobal Public Health Nutrition

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