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pumpkin spice

Drop Your PSL and Make This Pumpkin Spice Smoothie

Drop Your PSL and Make This Pumpkin Spice Smoothie

Though pumpkin spice lattes may have arrived earlier than usual- it's never too late to tread new pathways in the world of pumpkin preparation. Enter the pumpkin spice smoothie. You can savor your obsession for the ubiquitous fall flavour and remain on track. The pumpkin spice smoothie combines all of the flavors of fall in one neat mason jar. It uses real pumpkin, it's vegan-friendly, and it's naturally sweet. You'll be full of fibre, protein, and vitamins.

5 Fall Treats You'll Fall In Love With - Get Healthy with Valentina


These recipes were shared by PumpUp member @thehealthymexican. 

Autumn leaves are coming down in showers, yellow, red, orange and brown. The air is fragrant, crisp and cool. I´m wearing a snuggly sweater and cosy socks, thinking of what flavours remind me of this season. What definitely reminds me of autumn are the tastes of the fresh apples and pumpkins.

Maybe you are one of the many people who are, like me, overjoyed to welcome back the tastes of fall. 

Also Halloween is coming nearly and I know how much candy we are going to have on our hands, so it´s always good to have a healthy alternative to that. I am sharing with you treats made with fruits. I fell in love with these ideas so I hope you like them too.

  • Pumpkin Spice Smoothie
  • Pumpkin Soup
  • Apple Pie Dip
  • Frozen Ghosts
  • Orange Halloween Lantern Fruit Bowls

Pumpkin Spice Smoothie



  • 1/2 cup pumpkin (canned or freshly cooked)
  • 1/2 frozen banana
  • 3/4 cup almond milk
  • 1/2 scoop (approximately 2 tablespoons) vanilla protein powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • Pinch of ground ginger


  • Put all ingredients in the blender and blend until smooth. Pour into a glass and enjoy!

Pumpkin Soup



  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree (you can make your own puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.)
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1 green onion top, chopped


In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don’t let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Apple Pie Dip



  • 7-10 Dates
  • 2 heaping scoops of chia seeds
  • cinnamon
  • 2 cups of water
  • Apples


Let about seven to ten-ish pitted dates soak in 2 cups filtered water for one hour. After that pour dates into a blender, add two heaping scoops of chia seeds, & a bunch of sprinkles of cinnamon. Slice apples and enjoy!

Healthy Halloween Treats


Frozen Ghosts


  • Bananas
  • Greek Yogurt
  • 1 Cup Dried Shredded Coconut
  • 12 Dark chocolate chips


Cut and peel a banana in half widthwise. Dip the bananas with the Greek yogurt and repeat until coated. Roll the banana in coconut. Place two chocolate chips for the eyes and one chocolate chip for the mouth. Freeze for at least 20 min and serve.

Orange Halloween Lantern fruit bowls


  • 3 Medium Navel Oranges
  • 1 cup Mixed Fruit


Slice off the tops of the oranges. Using a spoon, scoop out the pulp of the oranges. Cut out faces on each orange to resemble a Halloween Pumpkin Lantern. Fill each orange with mixed fruit and serve.

With Love,


Follow Valentina on PumpUp @thehealthymexican and on Instagram at thehealthymexican9


Pumpkin Spice Protein Smoothie


Pumpkin Spice Protein Smoothie

Happy thanksgiving, Canada! Bow down to this perfect pumpkin spice protein smoothie from PumpUp member fitnessfreek15. It’s like a Pumpkin Spice Latte—-but better. 

  • 1 cup milk
  • 1 scoop vanilla protein powder
  • 1/2 tsp pumpkin pie spice
  • 1/4 tsp cinnamon
  • 1/4 cup pumpkin puree
  • 1/2 tbsp coconut sugar
  • 1 cup ice

Blend and sip away!

These Gluten-Free Pumpkin Spice Muffins Will Give You Life


This post is part of Zoë Desborough’s September Recipe Roundup. Follow Zoë’s blog, her PumpUp account (@zoedesborough), and check out the rest of her recipes here

So around this time last year, I was looking for some form of gluten free fall dessert I could make for myself that wasn’t so horrible.

Having a gluten intolerance by itself, it’s manageable honestly. It’s not that hard to avoid nowadays. But add in life-threatening egg and nut allergies. It’s like a pyramid, either you remove two and you’re still stuck with one, or you try to make up for one, and you have two you can’t handle. It’s a pain in the ass, especially when it comes to baking. You can easily remove gluten from your baking recipes, but you’re going to have to double up on binding agents (enter eggs), or use a different type of flour (enter almond flour). You see what I mean? There are plenty of substitutes for each of these allergens, but all of them combined in a recipe usually calls for disaster… I just have a memory of trying to make chocolate brownies once with rice flour and using a potato flour egg substitute… it looked like a pan of soil. Seriously.

Ok, so that was a depressing intro, but don’t fear! All that sadness had to be put out there so I could cheer you up! I have for you a gluten free, nut free and egg free donut/muffin recipe! Now, the original recipe intended for you to make donut holes, but depending on the type of flour you use, your batter may or may not have enough consistency to be shaped into a ball. So we’re going to go with muffins!

Homemade Pumpkin Spice mix (you probably have all these ingredients on hand so don’t go out and buy a pre-made mix)

-        3 tbsp. ground cinnamon

-        2 tsp. ground ginger

-        2 tsp. nutmeg

-        1 ½ tsp. ground allspice (also called Jamaican spices)

-        1 ½ tsp. ground cloves

Mix all together and store in container!

Pumpkin Spice Muffin/donut holes

For the muffin/donut holes

-        1 ¾ cups of rice flour (any other gluten free flour is fine EXCEPT FOR QUINOA)

-        2 tsp baking powder

-        ½ tsp. salt

-        2 tsp. pumpkin spice

-        ½ tsp. xanthan gum… most GF flour mixes have it already as an ingredient, so omit it… my grandfather is coeliac and my grandmother NEVER uses xanthan gum in her baking so its quite optional according to me.. but may explain why I couldn’t roll my dough in balls… to be determined

-        1/3 cup vegetable oil (walnut oil is a good substitute)

-        2 heaping tbsp. (1/4 cup) plain yogurt (vanilla is ok but NOTHING FRUITY)

-        1 tsp. vanilla extract

-        ¾ cup pumpkin puree (NOT PUMPKIN PIE FILLING)

-        ½ cup milk

Preheat your oven at 350 and line a mini-muffin tin (mine holds 24) with those paper cups, or grease it. In a large mixing bowl, combine all your wet ingredients and combine. In a smaller bowl, combine all your dry ingredients and combine.

Slowly combine the dry ingredients to the wet ones, and stir to make sure there are no air pockets or dry bits. Spoon your batter into the muffin molds. If your batter holds, you can roll them into balls and plop them in the paper cups.

Now they go in the oven for 15 minutes. Remove and let cool on a rack… Take time to inhale the amazingness they produce… My apartment smelled like a Starbucks Pumpkin Spice Latte for a few hours after I made these babies the other day.

If you made balls, you can dip them in melted butter then roll them in a mix of cinnamon and white sugar and let them sit. I am debating on making these for a Halloween party, but dipping them in chocolate to make like Pumpkin Cake pops kind of things. Yes?

Those who are used to baking gluten free, you’ll get used to the texture fast enough. If it’s your first time subbing eggs, well you’ll notice that these will be a little denser than what you are used to.

Secret. The recipe actually called for 1 egg. But I cheated ;)

I wanted to take the time to thank the PumpUp management for this opportunity, and also take the time to thank all of you lovely people, my PumpUp family, for encouraging me and pushing me to get up and get out on the days I really don’t want to do it!

Oh and if you happen to try any of my recipes, tag them with #healthyhungrystudent I want your feedback!

Follow Zoë’s blog and check her out on PumpUp @zoedesborough!!!