4 Amazing Health Benefits of Pumpkin

Pumpkin Spice Kefir Smoothie Recipe + 4 Amazing Health Benefits of Pumpkin

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Pumpkin Spice Kefir Smoothie Recipe +4 Amazing Health Benefits of Pumpkin

It’s Pumpkin Spice Season!! YES, I am one of those crazy people that cannot wait for fall and thus pumpkin spice season. While it may be more common (and socially acceptable) to consume pumpkin items in the fall, I do admit I usually make a few pumpkin things throughout the year too.

I LOVE pumpkin anything! I know not everyone feels the same but my main reasons for being a pumpkin freak are:

  • I absolutely love ginger and cinnamon, so pumpkin spice is just one of my favorite spices overall
  • I absolutely CRAVED pumpkin stuff when I was pregnant. I have no idea why, but since then I’ve been even more obsessed with pumpkin.
  • Most of the pumpkin items are so much fun to make: pumpkin muffins, pumpkin bread, pumpkin lattes, pumpkin hot cocoa… and so on. It’s so versatile.
  • It’s delicious! Like a recent meme said: “you either love pumpkin spice or you are wrong!” Just kidding! (Sort of).


4 Amazing Health Benefits of Pumpkin

I am a nutritionist so of course I have other reasons why I love pumpkin so much. It really is a true healthy food. Here are some huge health benefits of pumpkin:

  1. Rich in carotenoids , which can be converted into true vitamin A (if you have the ability). I don’t usually depend on fruits or veggies for that conversion, but beta carotenes are also important for your health.
  2. Pumpkin is a GREAT source of fiber. It can help with digestive issues, especially chronic constipation. It is also a popular remedy for cats and dogs for constipation!
  3. The seeds are a very nutrient dense snack. They are packed with minerals like phosphorus, magnesium, and zinc plus other nutrients like tryptophan (yes, that’s the same tryptophan that is in turkey that makes you sleepy! Tryptophan is what turns to GABA in the brain- consuming foods that stimulate production is the best way to heal, instead of taking these supplements in isolation).
  4. Pumpkin puree is actually a great source of potassium too- a mineral that many of us need a lot more of.


Pumpkin Spice Kefir Smoothie Recipe

Recently, I discovered this amazing brand of kefir that has quickly become my favorite- Maple Hill Creamery. They have a plain, unsweetened kefir that grass-fed, organic, and has no synthetic vitamin D added like most other dairy brands. The taste is so much better than any other brands I’ve tried (and no, I’m not affiliated with them in any way- just a real fan!). I love it plain, but I was trying to think of other ways to enjoy it. Since we are in the midst of pumpkin spice season, I figured that was the perfect thing to try.

Personally, I’ve always had amazing results with gut healing from kefir. Mix that with nutrient dense pumpkin and the warming spices that are in a pumpkin spice blend, and this can really be a gut friendly treat.

I’m not a huge lover of heavily sweet things anymore, so this is definitely NOT comparable to the sickly sweet drinks you’ll be seeing everywhere now. If you really want it sweeter, make sure to use the banana and the maple syrup to taste.


  • 1 cup Maple Hill Creamery plain Kefir (but any will do, even homemade of course)
  • 2 ice cubes OR 1 frozen banana
  • 1/2 cup of organic canned pumpkin
  • 1/2 teaspoon pumpkin spice
  • (optional) maple syrup to taste



Blend all ingredients together until smooth and enjoy!

pumpkin spice kefir smoothie
pumpkin spice kefir smoothie



Other Healthy Ways to Enjoy Pumpkin

So I know that the most popular pumpkin item is often that pumpkin spice latte at that huge chain of coffee shops. Instead of supporting a place that has drinks with a whopping 50mg of processed sugar, why not branch out and start some new fall traditions?

Most of the recipes you find on the back of the cans of pumpkin will have massive amounts of sugar. I highly recommend looking on Pinterest for searches like “clean eating pumpkin recipes” or “real food pumpkin” to get some healthier options. I am not a sugar hater by any means- moderation is key though, and some of these popular recipes just use WAY too much.


Here are some great natural pumpkin spice recipes I have found:


I also made a new Pinterest board to save more recipes for just pumpkin, so be sure to follow over there for more ideas!

pumpkin spice kefir smoothie
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Welcome to Sassy Holistics! My name is Kristin, and I'm a Holistic Health Coach. I've been on the path to help people achieve better health using whole food nutrition, mineral balancing, and holistic healing principles for almost 7 years now.

The body is a whole and we must treat it as such! I have my Bachelor of Science in Natural Health Sciences, certificates in Herbal Studies from Herbal Academy, and I am constantly learning more about health to help my clients and followers.

My goal is to help you unleash your own inner healer! You already hold the power to heal inside you. My role is as a guide to help you realize this potential.
Sassy Holistics | Whole Food Nutrition and Holistic Health