Recipes

Introduction 
 
This pumpkin spice smoothie is creamy, filling, and packed with nutrients. Frozen cauliflower and banana create a thick, smooth texture without the need for ice, while pumpkin or sweet potato adds natural sweetness and fiber. With warm spices, protein, healthy fats, and added chia seeds, it’s a balanced option for breakfast, post-workout, or a quick snack. Pro tip—when your bananas are ripe, peel them and break into a few pieces before freezing so they’re ready to go for smoothies.

Equipment Needed

• Blender
• Measuring cups and spoons
• Spoon
• Glass for serving

Ingredients

• 1/2 cup frozen cauliflower
• 1 frozen banana
• 1 tbsp nut butter
• 1/3 cup canned pumpkin or sweet potato
• 1 cup milk of choice
• 2 tsp pumpkin spice
• 1 tbsp chia seeds
• 1 scoop vanilla protein powder
• Pinch of salt
• Water as needed (to adjust consistency)

Directions

1. Add the frozen cauliflower, frozen banana, nut butter, pumpkin or sweet potato, milk, pumpkin spice, chia seeds, protein powder, and a pinch of salt to a blender.
2. Blend until smooth and creamy, allowing the chia seeds to fully incorporate.
3. Add a small amount of water if needed to reach your desired consistency and blend again briefly.
4. Taste and adjust if needed, then pour into a glass and enjoy.