Pumpkin Golden Milk Smoothie

This nutrient-dense smoothie—it’s basically a meal in a glass—is rich in satisfying protein and energizing MCT oil

Tip: If your ginger root is older or stringy, grate a 2-inch chunk, gather the gratings and squeeze them hard with your hand over the blender to extract the juice. Discard the stringy pulp. Black pepper sounds like a strange smoothie ingredient, but it adds a surprising little flavor snap and helps activate the curcumin in turmeric. You can use fresh ground and/or try adding 2–3 drops of food-grade black pepper essential oil. 

  • 1Servings


  • 8 oz. unsweetened vanilla almond milk, chilled
  • ½ cup pumpkin, cooked (unsweetened canned or fresh puree)
  • ½ large sweet apple, cored, unpeeled, and coarsely chopped 
  • ⅓ cup cannellini beans, cooked (if canned, drain and rinse)
  • 1 scoop vanilla protein powder 
  • 2 tsp. coconut oil or MCT oil, or 1 Tbs. avocado
  • 1-inch fresh turmeric root (or ¾ tsp. ground turmeric)
  • ½–1-inch peeled fresh ginger root (or ¾ tsp. ground ginger)
  • ¾ tsp. cinnamon
  • 2–3 grinds fresh black pepper
  • Few drops vanilla stevia or 1–2 soft, fresh pitted dates, to taste, for added sweetness


1. Add all ingredients to a high-speed blender and blend until very smooth. Serve at room temperature or slightly warmed over low heat.

Nutrition Information

  • Serving Size: 1 smoothie
  • Calories: 500
  • Carbohydrate Content: 78 g
  • Fat Content: 7 g
  • Fiber Content: 29 g
  • Protein Content: 32 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 1310 mg
  • Sugar Content: 18 g