3 Autumn Thick-Shakes

While I am an absolute die-hard summer lover, and I feel my best when it’s hot out…I will say that my body is definitely wanting the foods that come with Autumn, no matter how hot it is. The foods that Autumn offers are golden, colorful, chuck full of amazing health benefits, and are downright delicious-especially in a smoothie form. I had made these over the past few weeks, and wanted to put the recipes together in one monster post since they are all perfect for this season. Not only are they great right now during this Indian Summer, but they would make a perfect post-workout meal, or be a great breakfast on the go, since they are very thick, filling, and nutrient dense. You can easily sub out bananas in these, and add more squash, coconut, or dates (for sweetness). Let’s check out the stars of each thick-shake and why they are so darn good for ya bod:


Spiced Sweet Potato Thick-Shake

The star of this smoothie is the mighty sweet potato, the most glorious hormone balancing root veggie there ever was. I always have a few sweet potatoes baked ahead and in my fridge for quick snacks, additions to smoothies, or a nice filling element to add to a meal. Sweet potatoes are very high in beta-carotene (vitamin A), vitamin C, niacin, vitamins B1, and B2, as well as high amounts of fiber, potassium, magnesium, and copper. Eating sweet potatoes before your period during your luteal phase helps carry excess hormones out of your body, and diminish cravings for sweets and unhealthy carbohydrates. And sweet potatoes are in season right now, so you can probably find them at your grocery store for less than they normally are, win win! This smoothie also contains hydrating zucchini, as well as coconut butter and cinnamon, which help stabilize your blood sugar. This is really a perfect “meal” to have to start your day, and it will definitely keep you full for a long time.

Spiced Sweet Potato Thick-Shake

  • 1 medium sweet potato, baked
  • 1 small banana
  • large handful frozen chopped zucchini
  • 2 tablespoons coconut butter
  • 2 hefty dashes of cinnamon
  • enough almond milk (or any nut milk) to blend


Put all ingredients in a high speed blender, blend until smooth. You may have to stop a couple times to help get the ingredients going if you want it thick like ice cream! Add more or less nut milk depending on how thick you like it.



Butternut Squash Turmeric Thick-Shake

Butternut squash is super good for your heart, as it’s low in fat, and really high in dietary fiber. It is full of potassium, and vitamin B6m which help support the nervous and immune systems-how perfect for this time of year when things tend to get busy with the upcoming holiday season, as well as cold and flu season. Sneak this squash in as many recipes as you can. Turmeric is highly anti-inflammatory, and is also an adaptogen-it helps the body maintain a healthy state throughout periods of high stress. It also adds that oh so nice golden hue to anything you put it in. You can also get extra fancy (and flavorful) and add a packet of Turmeric Latte Mix to this, you can get my favorite mix from Golden Root. For this shake, you can definitely sub pumpkin for butternut squash if that’s what you have on hand, it will also taste just as good.

Butternut Squash Turmeric Thick-Shake

  • 1.5 cups butternut squash, roasted
  • 1.5 frozen bananas
  • 1/4 cup coconut cream
  • 1 date
  • Hefty dash of cinnamon
  • Hefty dash of turmeric (or 1 packet Golden Root Turmeric Latte Mix)
  • enough hemp milk to blend (or any nut milk)


Put all ingredients in a high speed blender, blend until smooth. You may have to stop a couple times to get the ingredients going if you want it thick! Add more or less nut milk depending upon how thick you like it.


Cauli-Coconut Thick Shake

The wonderful, versatile cauliflower! I used to buy cauliflower because I knew it was *good* for me, but most often, (no, always) it would end up going bad in the back of my fridge…now though, things have changed! I finally realized I can do more with this veggie than just add it to salads. Roasting, steaming, freezing this veggie has opened up many doors. I especially love the trend of adding it to smoothies. It’s a fantastic way to up the veggie content of an otherwise sweet treat, and it adds thickness, without changing the flavor of this smoothie. Cauliflower is also high in protein, so between that and the added pea protein powder, you have yourself an epic post workout meal. Cauliflower is 77% vitamin C, contains high amounts of vitamin K, folate, vitamin B6, phosphorus, magnesium, manganese, and potassium. Coconut adds blood sugar stabilization, as well as a dose of healthy fats.

Cauli-Coconut Thick Shake

  • 1 frozen banana
  • 1 cup frozen cauliflower
  • 1 packet frozen young coconut meat
  • 2 dates
  • 1 scoop pea protein powder (You could use any protein powder, I use this because it is flavorless, and is a clean protein source, single ingredient)
  • Hefty dash of cinnamin
  • enough almond milk to blend (or any nut milk)


Put all of the ingredients in a high speed blender and blend until smooth! You may need to add more almond milk to get this one going because it really has a “banana nice cream” texture to it as it uses a lot of frozen ingredients. A food processor also works great for this recipe!


There you have it! Top any of these thick-shakes with cacao nibs, coconut flakes, flax seeds, bee pollen, or chia seeds for a little extra sumthin-sumthin to jazz up your meal. And hopefully the heat wave will stick around long enough for you guys to make these, and ENJOY them too! 🙂



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Emily is an Aries, a health and wellness advocate, and an avid food lover. She is a certified Health Coach and the creative writer and photographer of Golden Wellness. She believes in balance, real food, self love, movement, and gratitude. She is all about creating a high vibin' life, getting outside, and inspiring others on this path.

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