Packed with immune-boosting pumpkins, it’ll help keep the colds at bay while also keeping bones strong. In fact, a mere half cup of pumpkin purée provides 25 percent of the daily recommended value of vitamin K! But the best part isn’t the smoothie’s nutritional prowess, it’s that it tastes exactly like pumpkin pie.

Serves 2

What You’ll Need:

  • 1/2 cup of canned pumpkin purée (or make your own!)
  • 1/2 banana, sliced and frozen
  • 1/4 cup pecans (plus more for topping)
  • 1/2 teaspoon cinnamon (plus more for topping)
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon allspice
  • 1/8 teaspoon vanilla extract
  • 1 cup cashew milk
  • 1 cup ice
  • 1 tablespoon coconut nectar or other liquid sweetener (optional)

What to Do:

  1. Add all ingredients to a blender or food processor
  2. Blend until smooth
  3. Top with pecans and cinnamon
  4. Attempt to sip slowly

Make your own Pumpkin Puree

What You’ll Need:

  • 1 sugar pie pumpkin (any size)*
    Look for a pumpkin with a deep orange, smooth, even-colored exterior and fresh stem (which means it’s not rotting). The pumpkin should be firm with no soft spots.
  • Chef’s knife
  • Cutting board
  • Cookie sheet
  • Food processor or blender

1. Preheat oven to 350 F.

2. Wash the exterior of the pumpkin thoroughly to remove any dirt and grime. Slice off the top of the pumpkin to remove the stem.

3. Cut the pumpkin in half, from top to bottom.

4. Remove the seeds. Use a little elbow grease to get rid of all of the pulp. An ice cream scoop helps get the job done.

5. Place the pumpkin halves open side up on a cookie sheet or baking dish. Roast for 45 minutes, or until the pumpkin is fork-tender (more time may be necessary depending on pumpkin size).

6. Once the pumpkin has cooled, peel the skin away from the pumpkin flesh. The skin softens in the oven and peels away pretty easily with just your hands or with the help of a large spoon.

7. Toss pumpkin flesh in a food processor or blender (cut it into smaller chunks for easier processing). Pulse the pumpkin until it’s completely smooth. If the pumpkin looks too dry (drier than apple sauce) add a little water, one tablespoon at a time. If the pumpkin looks too liquidy, place the puree in a cheesecloth-lined colander and let it drain into a bowl or the sink for an hour).

8. Use the fresh pumpkin puree immediately — store in an airtight container in the refrigerator for up to 3 days, or freeze for later use.

*Don’t have a sugar pumpkin? Butter nut squash works too!