7 Autumn-Inspired Smoothies to Sip All Season Long
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7 Autumn-Inspired Smoothies to Sip All Season Long

Cinnamon, pumpkin spice, sweet potatoes and other seasonal ingredients can carry your smoothie routine into fall.

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By Amy Capetta

Even though the leaves are changing and the temperature is slowly dropping, there’s no need to say goodbye to frothy smoothies. There are plenty of creative ways to whip up tasty beverages made with beloved fall ingredients, such as apples, sweet potatoes, cranberries, cinnamon and pumpkin.

And not only will these drinks give you that cozy, autumn feeling, but each in-season food offers plenty of nutritional benefits. Just remember, that while these fruits, veggies and other ingredients have loads of nutrients, the smoothie itself cannot prevent the onset of chronic diseases or health conditions. But, adding more fall nutrients to your diet can certainly help.

Here, two celebrity chefs and one celebrity nutritionist share their favorite healthy fall smoothie recipes.

Pumpkin Spiced Horchata

2 / 8 Pumpkin Spiced Horchata

“With cinnamon, pumpkin spice, organic pumpkin and almond butter, this creamy and satisfying smoothie will give you happy energy,” says Candice Kumai of New York, New York, trained chef and author of Kintsugi Wellness: The Japanese Art of Nourishing Mind, Body, and Spirit.

Not only is pumpkin puree low in calories (about 80 calories per one cup serving) and contains zero grams of fat, but this plant food also has between 7 and 8 grams of fiber and vitamin A, which is important for the immune system—over 30,000 IU per serving! The U.S Food and Drug Administration states that the recommended Daily Value of vitamin A for adults and children over the age of 4 is 5,000 IU.

While further research is necessary in order to determine the effect vitamin A may play in various types of cancer, one study published in the Archives of Internal Medicine examined the link between alpha-carotene (a provitamin A carotenoid that derives from pigments in plants that give fruits and veggies their vibrant colors, such as pumpkin) and the risk of dying in over 15,300 adults. Higher concentrations of alpha-carotene appeared to be associated with a lower chance of dying from cardiovascular disease and cancer.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • 1 teaspoon pumpkin spice or cinnamon
  • 1/4-1/3 cup organic pumpkin puree
  • 2 tablespoons almond butter
  • 1 cup ice

Directions:

  1. Add ingredients into a blender and blend until smooth.

Makes 2 servings 

Frozen Hot Chocolate

3 / 8 Frozen Hot Chocolate

Two spices—cinnamon and chili powder—bring the “warmth” to this healthy spin on a traditional fall beverage Also, bananas are a source of resistant starch, a type of starch that resists digestion and functions similar to fiber. Scientists continue to research the benefits this type of starch may have on health, yet one review published in 2017 (that analyzed the results of studies conducted over ten years) found some evidence which may link resistant starch with aiding in blood sugar control.

“This is a seriously delicious smoothie that will give you all-day (or post-workout) energy and benefit your body in many ways,” says Keri Glassman, RD, founder of The Nutrition School, based out of New York, New York. “It’s got heart health-boosting flavanols, greens and peanut butter for protein and healthy fats.”

Ingredients:

  • 1/2 scoop chocolate plant protein powder
  • 1 cup unsweetened almond milk
  • 3/4 cup baby spinach
  • 1 banana, frozen
  • 1/2 tablespoon peanut butter
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon chili powder

Directions:

  1. Add ingredients into a blender and blend until smooth.

Makes 1 serving

Butternut Squash Smoothie

4 / 8 Butternut Squash Smoothie

“During fall, we basically want to eat butternut squash every which way, and that includes throwing it in a smoothie,” says Glassman. This fiber-rich winter veggie is chockful of vitamin A, which plays a role in organ function, including the heart, lungs and kidneys and also offers a healthy dose of vitamin C, an antioxidant that is important for the immune system. “Throw in a handful of spinach if you’re up for some added nutrients—and I bet you won’t even taste it!” she adds.

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup frozen butternut squash
  • 1/2 teaspoon cinnamon
  • 1 scoop vanilla plant protein powder

Directions:

  1. Add ingredients into a blender and blend until smooth.

Makes 1 serving

Okinawa Sweet Potato Smoothie

5 / 8 Okinawa Sweet Potato Smoothie

Yes, this favorite Thanksgiving side dish can also be the main ingredient in a delectable beverage. In fact, thanks to the potassium in this versatile vegetable (about 560 milligrams per one cup serving), sweet potatoes may have a positive effect on blood pressure.

Ingredients:

  • 2 cups leftover sweet potato mash or roasted sweet potatoes
  • 3/4 cup unsweetened almond milk
  • 3/4 cup light coconut milk
  • *Optional hemp seeds to top

Directions:

  1. Add all ingredients into a high-powered blender and blend until smooth.
  2. Top with hemp seeds and serve immediately.

Makes 2 servings 

Spiced Apple Pie Smoothie

6 / 8 Spiced Apple Pie Smoothie

“This tastes like Mom’s apple pie, but you can take comfort in knowing that it provides protein and fiber,” states Rocco DiSpirito, a James Beard award winning chef living in New York, New York, who wrote Rocco’s Healthy + Delicious. In fact, one large apple contains approximately 5.4 grams of fiber, and this type of roughage in a regular diet may help prevent or ease constipation. And a dash of cinnamon on top will add a taste of sweet and savory to this traditional dessert-type beverage.

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 tablespoon pure acacia fiber
  • 1 cup roughly chopped apple
  • 1 teaspoon vanilla extract
  • 2 packets monk fruit extract
  • 1 teaspoon ground cinnamon
  • 1 scoop protein powder
  • 1/2 cup crushed ice (or small ice cubes)

Directions:

  1. Put the almond milk, fiber, apple, vanilla, monk fruit extract and cinnamon in a blender and blend until smooth.
  2. Add the protein powder and ice and blend until smooth.

*Add a teaspoon of raw coconut nectar if you want to make it a little bit sweeter.

Makes 1 serving

Strawberry-Pomegranate Green Smoothie

7 / 8 Strawberry-Pomegranate Green Smoothie

While DiSpirito’s plant-protein powered smoothie contains a green leafy vegetable, this drink gets its ruby red color from the antioxidant-rich strawberries, along with a classic fall superfood with edible seeds. A nutrient-dense ancient fruit, pomegranates, which means “apple with many seeds” in Latin, contain phytochemicals (compounds found in plants).

As studies continue to identify possible effects of individual phytochemicals, evidence does support that consuming a diet full of colorful fruits and veggies may improve a number of health benefits, This deep-red fruit also offers vitamin K (a half-cup serving provides 18 percent of the recommended daily value), a fat-soluble vitamin that is sometimes referred to as the clotting vitamin.

Ingredients:

  • 1/4 cup pomegranate seeds
  • 1/2 cup whole frozen strawberries
  • 1 cup packed baby spinach
  • 1 cup water
  • 1 scoop protein powder

Directions:

  1. In a blender, combine the pomegranate seeds, strawberries, spinach, water and protein powder and puree until smooth, about 1 minute.

Makes 1 serving

Cranapple Chia Drink

8 / 8 Cranapple Chia Drink

“Loaded with chia seeds that are rich in antioxidants, this Cranapple Chia Drink blends the sweetness of apples with the crisp flavor of cranberries for a hydrating, high-fiber, low-calorie seasonal delight,” says DiSpirito, author of Rocco’s Healthy & Delicious: More Than 200 (Mostly) Plant-Based Recipes for Everyday Life.

Cranberries have been shown to possess a host of health benefits—including lowering the risk of cardiometabolic risk factors (numerous dysfunctions that can lead to cardiovascular disease and diabetes) and aiding the digestive system—while apples may help protect the body against stroke.

Ingredients:

  • 1 1/2 cups chopped Pink Lady apple
  • 1/2 cup frozen cranberries
  • 1 cup water
  • 3 packets monk fruit sweetener
  • 2 tablespoons chia seeds

Directions:

  1. In a blender, combine the apple, cranberries, water, monk fruit and chia seeds and puree on high until smooth, about 1 minute.
  2. Let sit for at least 10 minutes. For optimum hydration, refrigerate overnight.

Makes 1 serving