Pumpkin Spice Season | How to make a healthy Pumpkin Spice Smoothie

Autumn is upon us, PSL (Pumpkin Spice Latte) season is here. We love warming up with some pumpkin spice goodness but unfortunately, it’s not always the healthiest choice. The culprit? Sugar, additives and 40% of your daily intake of saturated fats. Whereas a pumpkin spice latte is perfect as a sweet indulgance, we’ve been scratching our heads thinking of a healthier alternative to enjoy as part of a balanced lifestyle. This recipe from PaleOMG means you can still enjoy a healthy version of this seasonal favourite by making your very own pumpkin spice smoothie, packed full of pumpkin based goodness.

Pumpkin 101

Pumpkins are a super food in their own right, highly nutrient dense vegetables that pack a nutrient punch whilst being low in calories.

Pumpkins help you glow

The perfect vegetable for injecting some glow into your skin, from the inside out, as we head in to the colder months. Pumpkins are full of vitamins A, C, and E, and enzymes that keep skin healthy and clear and provide the much coveted ‘glow from within’.

Pumpkins help to delay aging

Pumpkins are one of the best known sources of the anti-oxidant beta-carotene, which gives them their orange colour.  These free-radical fighting carotenoids are converted by your body converts into Vitamin A, which protects your eyes, helps to prevent wrinkles and signs of aging to keep skin smooth, hydrated and plump.

Pumpkins help to improve your overall health

Incorporating more plant foods, such as pumpkin, into your diet is suggested to decrease the risk of obesity and help to prevent diabetes and heart disease. Whilst you’re sitting pretty drinking this pumpkin spice smoothie, you can rest in the knowledge that you are also promoting a healthy complexion and hair as well as increasing you energy levels.

Pumpkins keep your eyesight sharp

One cup of mashed pumpkin contains over 200% of your daily recommended vitamin A intake. Vitamin A aides your vision and keeps your eyes sharp, particularly in dim light. You’ll be seeing in the dark in no time.

Pumpkins are a great workout buddy

Pumpkins are chock-a-block full of potassium, even more than bananas which take all of the potassium-providing glory. Your body thrives off potassium to rebalance electrolytes and keep muscles in top shape after a brutal sweat session.

Pumpkin spice smoothie recipe

What you’ll need:

½ cup coconut milk

½ cup water

½ cup mashed pumpkin

1-2 cups ice cubes

3 dates, pitted and soaked

1 teaspoon vanilla extract

1 teaspoon cinnamon

¼ teaspoon nutmeg

pinch of cloves


  1. Soak dates in water for 20 minutes.
  2. Once the dates are soaked, add all ingredients to a food processor or blender.
  3. Blend until smooth and silky.
  4. Layer with coconut cream or low-fat yogurt in your favourite glass.
  5. Get creative with your garnishes, we love cinnamon sticks, slices of figs or flaked almonds.

Be sure to tag us on Instagram so we can see your pumpkin spiced creations.


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Tilly Doody-Henshaw

Tilly Doody-Henshaw

Writer and expert

Alongside food, travel and writing, skincare is one of my greatest loves. I'm a self-confessed skincare junkie, and product hoarder! Luckily that means I'm ingredient savvy and confident I know what makes a fab skin care routine.

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