Chef Ellen

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If immune health is a top priority, the benefits of the pumpkin in this smoothie should make this a staple in your routine. One-half cup of canned pumpkin offers about 3.5 grams of healthful fiber in addition to plenty of beta-carotene, vitamins C and E, iron, and folate. Riced cauliflower is a secret cruciferous vegetable addition that is naturally high in fiber and B vitamins. Cauliflower is considered a superfood because it’s nutrient-rich and has a high antioxidant content. 
When our immune system is properly supported, our cells are better equipped to ward off germs and speed up healing when invaders are present. Make this smoothie as a drink or use less ice to create a thicker base for a bowl topped with fresh fruit and granola. I do suggest trying this with a tablespoon of almond butter or subbing half the amount of non-dairy milk for canned coconut milk. Both are delicious additions that make a creamier smoothie.



  • ½ cup canned pumpkin see notes
  • 2 pitted Medjool dates
  • 3 to 4 pieces of frozen mango see notes
  • ½ cup frozen riced cauliflower
  • 2 ice cubes
  • ¾ cup oat or other nondairy milk
  • ½ teaspoon Pumpkin Pie Spice
  • ½ teaspoon vanilla extract
  • Pinch of sea salt
  • 1 serving ground hempseed ground flaxseed, or protein powder
  • optional, see notes


  • Put all the ingredients in a high-speed blender and blend until well combined and smooth. Enjoy immediately.
  • NOTES: If it’s available, you can also use freshly cooked pumpkin, but make sure it is cooled and note that you may need a little more milk, as fresh pumpkin can be starchier.
  • In place of mango, you can substitute any frozen fruit, but I’ve found mango works best, as it does not take away from the pumpkin flavor. To mix it up, cherries are yummy, and bananas are delicious but will be the dominant flavor.
  • Please see the recommended brands of protein powders under Pantry Nice-to-Haves, as there are many gastrointestinal side effects associated with brands containing whey (dairy), sugar alcohols, additives, fillers, and preservatives.