My Golden Spiced Smarter Smoothie is my go-to smoothie when I am looking for a post-workout complete meal and it’s perfect for the fall and winter months, in all it’s cozy aromatic spices. This blood sugar balancing meal replacement shake gives you enough protein, fat and fiber to keep you full for hours on end and it’s loaded with so much goodness.
In case you missed it over on Instagram, I am calling this week Smoothtember Week and it’s a full week all about the Smarter Smoothies. In addition to sharing the brand new video for my Smarter Smoothies formula, this week I will be sharing three of my personal, MOST favorite Smarter Smoothie recipes. These are my classic go-to smarter smoothies!
Next up, I am sharing my Golden Spiced Smarter Smoothie. This smoothie is one of my absolute favorites, when I am looking for a quick and easy post-workout meal, with flavor, vibrant color and lots of healing benefits!
This Golden Spiced Smarter Smoothie is loaded with so much good stuff, it’s crazy! The reason I particularly love this smoothie post workout is the carbohydrates from the butternut squash, while it’s under 12 net carbs (less if you make this two servings), it’s still a bit more than my traditional smoothies, since they tend to be quite low carb. It’s a nice way to replenish, without the crash of many other carbohydrates, it’s especially great after a more intense workout, I will actually add more like 3/4 to 1 cup of the squash if it’s more of a carb-up meal or if I am making servings for two.
The ground turmeric is also a nice addition as it’s a powerful anti-inflammatory that is wonderful for supporting your muscles and joints after a workout – read more about the benefits of turmeric here, (this is the already boosted turmeric powder I use, most times). Obviously more or less turmeric will change the golden color of the smoothie, I recommend going with 1 – 2 teaspoons, based on what you prefer taste wise. But please BE CAREFUL, turmeric will stain your hands, clothes and basically anything it touches. Of course, we are also getting amazing benefits for our muscles and our recovery with the high-quality full amino acid profile protein by way of the grass-fed beef isolate protein (this is the one I prefer), a high-quality protein is necessary for repairing and rebuilding your muscles.
I prefer to use Ceylon cinnamon in my pumpkin pie spice blend, because Ceylon cinnamon has been shown to lower fasting blood glucose levels. Is a little cinnamon in your smoothie gonna cure your diabetes, nuh uh, but it you are in the prediabetic range, adding a little Ceylon cinnamon to your diet every day, may offer some help in your blood sugar management.
Our fat is working to keep us full and satiated, it helps to mitigate blood sugar spikes, and when using MCT oil, you get an easy-to-burn fuel source that brings a nice hit of energy. Of course, the fiber, as usual is great for keeping you full and satiated, as well as feeding your healthy gut microbiome.
As always, this smoothie is creating my Smarter Smoothies formula. If every meal-replacement smoothie that you create has adequate protein, fat and fiber, if you make sure you are getting loads of nutrients from leafy greens, veggies and/or herbs and you add those crunchies on top, so your digestion is working at it’s full potential – you will always be getting everything you need! The fruit and those bonuses/boosts we talk about in the Smarter Smoothies post, those are extras – have fun with those, but don’t make the sugary fruits the shining star!
Here’s a quick cheat sheet for my Golden Spiced Smarter Smoothie with a few alternative ideas:
Protein: I am using the vanilla protein powder from Equip Foods* – (use that link and coupon code “TASTYYUMMIES“ to save 15%). This is a grass-fed beef isolate protein powder, no eggs, no whey. For other protein powder options, including plant based choices, visit the Smarter Smoothies post.
Fat: MCT Oil, you can also use coconut butter or coconut oil, or a nut butter like almond, walnut or pecan or my Vanilla Bean Macadamia Cashew Butter, are all wonderful options here, as well.
I am using Perfect Keto’s Liquid MCT Oil (use that link and coupon code “TASTYYUMMIES20“ to save 20%)
Fiber: Ground flaxseeds. Chia seeds, acacia or prebiotic fiber blends are also great.
Greens/Veggies: Cauliflower Rice.
Fruit/Starchy Veg: Frozen Butternut Squash. Other squash or sweet potato, cooked or frozen would be great here, as would canned pumpkin.
Crunchies: Grain-free granola and unsweetened coconut flakes. You can also try a small handful of seeds or nuts.
BONUS BOOSTS: This smoothie has a booster turmeric powder and a homemade pumpkin pie spice. You can add fresh ginger, which is really nice, maybe some maca, adaptogenic mushrooms, collagen peptides, etc. Check out the full Smarter Smoothies post for lots of ideas.
* This protein powder is lightly sweetened with a little stevia. Many protein powders are lightly sweetened with natural sugar alternatives. If your protein powder isn’t sweetened, you may want to consider a drop or two of stevia, monkfruit or other sweetener of your choice, to balance the flavors in this smoothie.
- 2 cups unsweetened almond milk (or other non-dairy milk)
- ½ - ¾ cup of frozen butternut squash (you can also use canned pumpkin, cooked squash or sweet potato)
- 1-2 heaping scoops vanilla protein (two scoops for two servings)
- 1 tablespoon ground flaxseed (or other fiber powder)
- 1-2 tablespoons liquid MCT oil (coconut oil, coconut butter, or other fat)
- 1 cup frozen cauliflower rice
- 1-2 teaspoons ground turmeric or boosted turmeric blend *
- 1 heaping teaspoon pumpkin pie spice blend*
- sprinkle shredded coconut on top
- starting with the liquid first, add all of the ingredients to your high speed blender. Blend until smooth and creamy. Serve topped with your grain-free granola, coconut flakes or other crunchies on top!
If you aren't using a pumpkin pie spice blend, add approx ½ teaspoon of ground cinnamon, ¼ teaspoon ground nutmeg, ½ teaspoon ground ginger and a pinch of cloves. If you have it, grated fresh ginger right in there is also really really nice!