Pumpkin Spiced Smoothie


It’s pumpkin season.  

Tis the season for overpriced pumpkin spiced lattes, snuggling up with your favourite pup and wearing warm fuzzy socks.  Fall is my most favourite!  But this year is shaping up to me more like late summer.  Oh don’t get me wrong, I’m loving the warm weather and taking full advantage.

Speaking of which, last week was my Birthday Extravaganza.   If you follow me on Instagram then you were likely missinggatineau all the healthy food and I was flooding your feed with party pics and introspective quotes.  This weekend was also our Canadian Thanksgiving.  Do you ever find it strange that you can live in a city for 8 years and not have explored some of the most sought out tourist attractions?  Seriously, why don’t we get out in our own city?  So this weekend we went for a hike in Gatineau park.  Yes, my first time.  It reminded me of home, fresh air, fall leaves, fresh streaming water.  A great birthday gift to re-connect with nature.

Take some time this week, weekend, whenever – but in the near future – and go explore your backyard.  I’d love to hear about your adventures.

Oh did you get the newsletter this weekend???  Sign up for exclusive content starting this week!

Right – you came here for a pumpkin spiced smoothie recipe.  Well here ya go.

If you are using fresh pumpkin, you will first need to roast it.  Preheat oven to 400 degrees F.  Slice a small piece of skin off the one side of the pumpkin so when laid on its side, the pumpkin will lay flat.  Remove the stem and split the pumpkin in half.  Scoop out the seeds and fiber with a large spoon.  Lay the halves, flesh side down, on a parchment paper-lined baking dish.  Roast until a paring knife can easily be inserted and remove – approximately 30 to 45min.  Allow to cool for 1 hour.  Using a large spoon, remove the roasted flesh and place into food processor.  Process until smooth – a few minutes.  Store in fridge for up to one week or freeze for up to 3 months.

Essential Spotlight: Protective Blend

It’s cold and flu season.  Want to boost your immune system?  Add a drop of Protective Blend to your morning smoothie.  This blend perfectly compliments the pumpkin spiced smoothie. Just add a drop or two and off you go 🙂

Remember not all oils are created equally.  Ensure you are using  pure therapeutic grade essential oils.
Pumpkin Spiced Smoothie
Prep time
Total time
Paleo, dairy-free pumpkin spiced creamy smoothie.
Serves: 1
  • 2 tbsp roasted pumpkin (can also used store bought)
  • 1 tbsp melted coconut butter
  • 1 tsp pumpkin spice blend
  • handful of ice cubes
  • 1 small chunk of fresh ginger
  • 1 -1½ c coconut milk
  • 1 drop Protective Blend essential oil (optional)
  • 1 s Sunwarrior Protein Powder (optional)
Pumpkin Spiced Blend
  1. /4 c cinnamon
  2. tbsp ginger
  3. tsp nutmeg
  4. /2 tsp cloves
  5. /2 tsp all spice
  1. Place all ingredients, expect protein powder and protective blend essential oil into a blender.
  2. Blend until smooth.
  3. Add in essential oil and protein powder, pulse.
  4. Enjoy with some skull straws 🙂


Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult  your physician. Avoid contact with eyes, inner ears, and sensitive areas.

Disclaimer: These statements have not been approved by the Food and Drug Administration or Health Canada.  These products are not intended to diagnose, treat, cure or prevent disease. Pregnant or lactating women and persons with known medical conditions should consult a physician prior to the use of any product. 

Not all essential oils are created equally.  In fact, many have synthetic filers.  When buying essential oils, you want to ensure they are pure therapeutic grade.  If you are interested in purchasing the brand that I trust and personally use, email mel@cavegirlwarrior.com to order or to learn more about these oils.


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