Honey, Sage and Delicata Squash Smoothie

For this winter smoothie recipe, we bypassed predictable butternut and made delicata squash the star ingredient. This richly-flavored heirloom squash tastes like a cross between corn on the cob and pumpkin pie. It creates the perfect sweet, creamy smoothie base for our Honey, Sage and Delicata Squash Smoothie, plus it’s low in carbohydrates and high in phytonutrients, antioxidants, and vitamin C.

If you’ve ever asked yourself, “Are smoothies good for colds,” we have an answer for you: a resounding yes! To make this cold- and flu-fighting concoction, we blended together eight different immune-boosting foods, all with their own unique benefits. And if you’ve never tried smoothies with herbs before, here’s your chance to correct that. Fresh sage leaves not only give this smoothie a wonderfully seasonal flavor, but they can also help kill viruses and bacteria responsible for respiratory infections, coughs, and sore throats.

While we typically blend our squash raw, if you have a slightly older blender or food processor, or prefer a super smooth smoothie, try steaming the squash for a few minutes before blending.

  •  Servings: 1
  •  Ready In: 5 minutes
Ingredients

  • 1/2 cup delicata squash

  • 1 frozen banana

  • 1/2 cup almond milk

  • Splash of vanilla

  • 1 tablespoon honey

  • 1 tablespoon bee pollen

  • 1 teaspoon pumpkin spice blend

  • Few sprigs of sage

Instructions

  1. Place 1/2 cup of delicata squash in your blender or food processor.

  2. Add 1 frozen banana.

  3. Pour in 1/2 cup of almond milk and a splash of vanilla.

  4. Add 1 tablespoon of honey and 1 tablespoon of bee pollen.

  5. Finish with 1 teaspoon of pumpkin spice blend and a few sprigs of fresh sage.

  6. Blend until smooth, then enjoy this fragrant, rich, immune-boosting smoothie.

Health Benefits

  1. Delicata squash: is a valuable source of vitamin C, which ongoing research indicates can boost your immune system and help ward off the common cold. Some evidence indicates that certain cells within your immune system store vitamin C and then utilize it to protect against harmful invaders. 

  2. Banana: a single medium-sized banana offers up 33% of your daily recommended intake of vitamin B6, which can help your body fight off infections. 

  3. Almond milk: a recent study found that eating almonds regularly helps your immune system fight off a range of viruses. The compounds they contain can help keep you from getting infected in the first place and help you recover faster if you’re already sick.

  4. Vanilla: we typically think of vanilla extract as purely a flavoring, but according to at least one source, it’s used in some areas of the world to help keep patients with compromised immune systems healthy. 

  5. Honey: scientists have found that honey can inhibit the growth of microbes that cause infection and may also have antiviral properties that can help to prevent colds. 

  6. Bee pollen: this complete protein contains vitamins, minerals, enzymes, amino acids, and antioxidants that can help your immune system kill several kinds of harmful bacteria. 

  7. Pumpkin spice blend: this fall-flavored blend is almost sure to contain cinnamon, which can stimulate immune activity and have an antimicrobial effect on bacteria.

  8. Sage: compounds found in this herb can kill viruses and bacteria responsible for respiratory infections, coughs, and sore throats. Plus, its astringent properties make it a wonderful means of relieving drippy sinuses.

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