Pumpkin puree, pecans, and maple syrup create an autumn dessert-style flavor in almond milk. Cauliflower contributes body without another fruit taste. Small amounts of cinnamon, nutmeg, and vanilla bring the ingredients together without turning the drink into heavily spiced pumpkin filling.
Healthy Smoothie Recipes
Maple Pumpkin Pecan Smoothie
Pumpkin puree, pecans, and maple syrup create an autumn dessert-style flavor in almond milk.
Prep: 5 minutesServings: 1
Base recipe: 1 serving; the full base batch
Vegan
Category image
Measured ingredient amounts adjust with servings. “To taste” amounts and directions stay as written.
Ingredients
- 2 tablespoon raw pecans
- 1 cup unsweetened almond milk
- 0.5 cup cauliflower florets, cooked and cooled, then frozen
- 0.5 cup pumpkin puree canned
- 2 tablespoon pure maple syrup
- 0.5 teaspoon pure vanilla extract
- pinch ground cinnamon
- pinch ground nutmeg
- pinch sea salt, unrefined
Directions
- Pour the measured liquid into the blender. Add the softer prepared ingredients first, keeping the frozen pieces separated so they can move toward the blades instead of forming a solid block above them.
- Add the remaining edible ingredients, including the measured fruit, nuts, seeds, or spices listed for this recipe. Blend until evenly combined. Use the machine instructions to choose a suitable speed, and stop before checking texture or scraping the jug.
- Taste a small spoonful after blending. If the mixture is too thick to pour, add cold water one tablespoon at a time and blend briefly again. Divide the base batch into 1 serving and enjoy promptly.
Notes
Contains tree nuts. Prepared ingredients are required; additional cooking, cooling, freezing, brewing, or soaking time is excluded from the active prep estimate. Serving volume and nutrition totals are not measured.
Adapted from Jen Hansard at Simple Green Smoothies.
Tips and ingredient notes
Use plain pumpkin puree, not sweetened pie filling. Cook and cool cauliflower as its package requires. Measure maple syrup rather than pouring freely so you can judge the recipe's sweetness accurately.
Check that the can contains plain pumpkin puree rather than pie filling. Pie filling brings a separate sugar and spice mixture, changing the recipe considerably. Stir the puree and measure the portion so the remaining ingredients keep their intended balance.
If packaged cauliflower requires cooking, follow those instructions before cooling it fully. Freeze the prepared portion for a colder result, or blend it chilled. Cooking, cooling, and freezing happen ahead of the stated active blending time rather than inside that short estimate.
Ingredient health benefits
- Pumpkin contributes carotenoids that the body can convert into vitamin A.
- Pecans contribute magnesium, used in normal muscle and nerve function.
Nutrition references: NHS: Vitamin A; NIH: Magnesium. These are ingredient contributions; nutrition per serving has not been calculated.
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Recipe adapted from Jen Hansard at Simple Green Smoothies. Article text and directions written for Healthy Smoothie Recipes. Supplement omissions and preparation changes mean source nutrition totals do not apply.
