avg —
Pumpkin Smoothie – a delicious and healthy drink
Instructions
I lay out all the ingredients for the smoothie on the work surface: pumpkin flesh (300 g), apple (250 g), a piece of ginger (2 cm), turmeric, star anise, lemon juice, pepper and water. I use a sweet, brightly coloured pumpkin such as butternut or Hokkaido – they are sweeter and more aromatic than an ordinary cooking pumpkin. I choose a sweet apple (Golden, Gala, Fuji) to balance the flavour.
I peel the pumpkin, remove the skin and seeds, cut the flesh into 2–3 cm cubes and put them into the bowl of a powerful blender. Raw pumpkin gives a fresher, more energising taste, while baked pumpkin (15–20 minutes at 200 °C) is softer and sweeter. In winter, baked pumpkin is better – it feels warming; in summer, raw pumpkin is more refreshing. Cubes of 2–3 cm are ideal for the blender; there is no need to chop them any smaller.
I peel the apple (or leave the skin on for extra fibre), remove the core and cut it into large slices. I peel the ginger with a spoon (easier than with a knife) and cut it into thin slices. I add everything to the pumpkin in the blender and blend on maximum speed for 1–2 minutes until it is a smooth, thick puree with no lumps.
I add 200 ml of water (at room temperature or cool) to the blender, the lemon juice (1 tsp) for freshness, the turmeric (1 tsp) for its benefits, the ground star anise (3 stars) and a pinch of black pepper. The pepper is essential for the turmeric – without it the curcumin will not be absorbed. The lemon juice stops the apple from browning. I blend for another 30 seconds until smooth.
I pour the finished pumpkin smoothie into tall glasses or cups. Serve it straight away – this preserves the maximum amount of vitamins and the bubbles from blending. You can garnish it with a sprig of mint, a little cinnamon or some pumpkin seeds for an attractive presentation. The pumpkin smoothie is ready!
Tips
- 1
Black pepper dramatically improves the absorption of curcumin (by 2000%) – do not skip it, as without pepper turmeric is almost useless to the body.
- 2
Drink the smoothie right after making it – after 30 minutes it oxidises and loses up to 50% of its vitamins, especially vitamin C.
- 3
Use the pumpkin raw (for a fresher taste and more vitamins) or baked (for a more warming, sweeter taste). I use a similar principle to make pumpkin juice.
- 4
For extra sweetness, add honey (1 tsp), agave syrup or 2–3 dates – natural sweeteners instead of sugar.
FAQ
Can I make the smoothie without turmeric? +
Yes, you can leave out the turmeric – the smoothie will still be tasty, but it will lose some of its beneficial properties (the antioxidants and anti-inflammatory action of curcumin). Replace the turmeric with cinnamon (1/2 tsp) for a warming effect, or nutmeg (a pinch) for a spicy aroma. Pumpkin spice mix also works well: cinnamon, nutmeg, ginger and cloves give it an autumnal character. Without turmeric the colour of the smoothie will be a less intense yellow, but the taste is still pleasant.
What can I use instead of star anise? +
Anise seeds work well (1 tsp, a close taste and aroma), as does ground cinnamon (1/2 tsp, a warming spicy flavour), ground cloves (a pinch, a rich spicy aroma) or cardamom (1/4 tsp, an exotic eastern aroma). You can also use a garam masala or masala chai spice blend for an Indian character. The smoothie is good without spices too – it will simply taste more neutral. The main thing is that the spices help the body absorb the pumpkin and apple.
Is the smoothie suitable for children? +
Yes, the pumpkin smoothie is great for children from the age of 2–3 – reduce the amount of ginger (it is hot) to a small 0.5 cm piece and leave out the black pepper completely. Keep the turmeric – it is safe for children. Add more apple and a little honey (from age 3) for sweetness, as children like sweet drinks. The smoothie strengthens the immune system, especially in autumn and winter – an excellent way to help prevent colds. For little ones you can strain it through a sieve for a smooth texture without any fibres.
How should I store the pumpkin smoothie? +
Fresh smoothie is best drunk straight away – after 30 minutes it begins to oxidise and lose vitamins. In the fridge it keeps for up to 24 hours in a tightly sealed glass jar (metal and plastic cause oxidation). Shake it before drinking, as the ingredients settle to the bottom. For longer storage, freeze it in portions in ice-cube trays – you will get “smoothie cubes” that last 2 months; add them to cocktails or let them thaw before use. Do not reheat it in the microwave, as this destroys the vitamins and curcumin.
- Comment
or post as a guest
Be the first to comment.
