Healthy Holistic Living

Drink this pumpkin pie smoothie to burn fat, fight inflammation and lower blood pressure

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Pumpkin Spice season is here and man is it hard to resist the temptation of pumpkin spice EVERYTHING! Of course, a particular coffee chain is partially responsible for the wide reach of the pumpkin spice trend, but the warmth of cinnamon, nutmeg, cardamom and cloves make pumpkin-spice-flavored-goodies perfect for this time of year.

Pumpkin Spice Lattes are probably the biggest fad to hit November since Black Friday. Unfortunately, with large amounts of sugar, corn syrup, and empty calories, pumpkin spice lattes just aren’t a healthy choice.

7 Healthy Ingredients and Their Benefits

In order to fill your pumpkin spice craving, here is a recipe for a healthy pumpkin spice smoothie. This smoothie is perfect for any meal or snack. Before we give you the recipe, here is the list of ingredients and their health benefits.


1. Pumpkin Puree


Pumpkin, like most squashes, is extremely nutrient-dense. It’s full of potassium, antioxidants, and vitamins, making it useful for a variety of health applications. It is also a great butter replacement in baking, adding vitamins and taking away fats. In this recipe, the pumpkin binds all the ingredients together and provides the base for a drink that could benefit everything from your eyesight, the health of your hair, to your blood pressure.

2. Almond Milk

Actually, you can use any milk you want, but almond milk is an excellent dairy-free choice. It contains calcium, magnesium, sodium, and zinc, and unlike many milk substitutes, it comes by these traits naturally. Almonds are often seen as a healthy snack, providing healthy fats and filling you up without consuming too many calories. Be sure you choose unflavored almond milk with no added sugars, or better yet, make your own!

3. Vanilla Extract

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Natural vanilla contains vanillic acid and other antioxidants that help fight inflammation and lower cholesterol. That’s just what you need around the holidays when even the healthiest eater is subject to tasty goodies not necessarily made by health conscious relatives and coworkers!

4. Cinnamon

Cinnamon is speculated to help treat diabetes, bad cholesterol, Alzheimer’s, and PCOS. It is antibacterial, anti-inflammatory, anti-carcinogenic, anti-fungal, and antiviral. Plus, it tastes great! Using powerful ingredients like cinnamon that have multiple health benefits is one of the most important steps to preventative wellness care through your diet.


One thing to consider, much of the ground cinnamon in the United States has not only gone through lots of processing, but it’s of varying age. Cinnamon, like most spices, is most effective when fresh. Consider purchasing cinnamon sticks and grinding them in a spice grinder. This is also recommended for the other spices below.

5. Clove

Cloves are found in many home remedies because of their antimicrobial properties. It has a numbing effect, making it a common choice for dentists and oral surgeons. It is also an aphrodisiac. Who doesn’t need a little libido boost during the holidays?

6. Nutmeg

Nutmeg helps relieve pain and indigestion! I know I need that after Thanksgiving dinner! Nutmeg also promotes skin health and improves circulation, among many other benefits. There’s a reason that nutmeg butter and essential oils are often used in healthy recipes and alternative medicine!

7. Cardamom

Cardamom basically just enhances the effects of all the other power-packed spices in this smoothie. It protects your gastrointestinal system, improves circulation, and relieves cardiovascular issues. This Indian spice is one of the most expensive in the world, so a little goes a long way!

Healthy Pumpkin Spice Smoothie

pumpkin spice smoothie



  • ¾ cup Pumpkin puree
  • ½ cup Almond milk
  • 1 teaspoon Vanilla extract
  • ½ teaspoon cinnamon
  • 1/8 teaspoon ground clove
  • 1/8th teaspoon cardamom
  • ½ cup ice


  1. Pour all ingredients into a blender, blend well, and enjoy your guilt-free pumpkin spice treat!

 Let us know how you like this smoothie, and share your healthy holiday recipes in the comments below!

Here a few more great pumpkin recipes to give a try this Fall!

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Gwendy Taylor

Gwendy Taylor

Gwendy Taylor is the mom of two beautiful children. In her journey to keep them healthy, she researches and writes about various health and wellness topics. You can see her other work at Diabetes Daily and on Twitter.
Gwendy Taylor