Tastes shift quietly as the season does the same.
Across Britain, people are swapping sugary snacks for quick blends built from apples, squash, pears and beetroot. Three seasonal smoothies, each light on calories and full of fibre, promise colour, comfort and steady energy without the mid‑afternoon slump.
A seasonal switch in your glass
Autumn produce lends body and bite to lower‑calorie drinks. Squash thickens without cream, pears add silkiness, and citrus brightens the lot. When you blend fruit and veg with a splash of milk or yoghurt, you get volume, texture and flavour for relatively few kilocalories. That makes these glasses feel generous, even when you’re watching your portions.
All three blends can sit under about 250 kcal with small tweaks, while delivering 5–9 g of fibre and a lot of colour.
There’s a second win: seasonal shopping lowers cost. British apples, pears, and hardy veg are at their best now, often cheaper than summer fruit. That means your blender can do more for less.
The three blends, with smart swaps
Spiced apple and squash
A tart apple meets sweet roasted squash, lifted by cinnamon and a hint of maple. Almond drink keeps it light; semi‑skimmed milk adds creaminess if you prefer dairy.
- 1 crisp, tart apple, cored and chopped (skin on for fibre)
- About 100 g cooked squash or pumpkin, cooled
- 120 ml unsweetened almond drink or semi‑skimmed milk
- 1 tsp maple syrup (optional), pinch of ground cinnamon
- A handful of ice
Method: Put everything in the blender. Whizz until smooth and velvety. Taste for sweetness; add a splash more milk if you want it looser.
Keep the apple skin on. You’ll gain extra fibre, polyphenols and a brighter apple aroma.
Lean tweak: skip the syrup or swap it for a few drops of vanilla. Estimated energy: roughly 170 kcal as listed; about 150 kcal without the syrup.
Pear, kiwi and celery lift
This green number blends ripe pear, kiwi and a small stick of celery with lemon and mint. The result tastes crisp, not grassy, with a gentle tang.
- 1 ripe yet firm pear, peeled or not, chopped
- 1 kiwi, peeled
- 1 small celery stick (around 40 g), sliced
- 100 ml cold water, juice of half a lemon
- Mint leaves and a few ice cubes
Method: Add fruit, celery, mint, lemon juice, water and ice. Blend until pale green and silky with tiny flecks.
Pear and kiwi bring around 7–8 g of fibre in one glass, which helps you feel full for longer.
Lean tweak: none needed. Estimated energy: about 150–170 kcal, depending on the size of the pear.
Orange, beet and banana with yoghurt
Beetroot and orange make a jewel‑bright smoothie. Banana softens earthy notes, while plain yoghurt adds body and a little protein.
- 1 orange, peeled and segmented
- 80 g cooked beetroot, chopped
- 1 small banana, sliced
- 120 ml plain yoghurt (dairy or plant‑based, unsweetened)
- Honey to taste (start with 1 tsp), fine orange zest, ice
Method: Blend all ingredients until airy and fully smooth. Finish with a whisper of zest on top.
Use 0% yoghurt and a teaspoon of honey to keep sweetness while holding the glass below roughly 240 kcal.
Lean tweak: choose fat‑free yoghurt and reduce honey; if your orange is sweet, you may not need honey at all. Estimated energy: around 300+ kcal with 1 tbsp honey and standard yoghurt; about 220–240 kcal with the lean tweak.
At‑a‑glance numbers
| Smoothie | Typical kcal | Lean tweak kcal | Fibre (approx.) | Prep time |
|---|---|---|---|---|
| Spiced apple and squash | ~170 | ~150 | 5–6 g | 5 mins |
| Pear, kiwi and celery lift | ~150–170 | ~150–170 | 7–8 g | 5 mins |
| Orange, beet and banana | ~300–320 | ~220–240 | 6–7 g | 6 mins |
Why these feel satisfying
Fibre adds bulk without many kilocalories. Blending retains that fibre, so the drink lingers longer than fruit juice. A little protein from yoghurt or milk steadies energy, while water and ice add volume for almost no energy cost. Spices and herbs—cinnamon, mint, citrus zest—heighten flavour so you need less sweetener.
Think volume, fibre and flavour. That trio makes a modest‑energy glass feel generous and gives you a smoother afternoon.
Make it work on busy days
Quick prep habits that pay off
- Roast and cool a tray of squash or beetroot at the weekend; freeze in 100 g portions.
- Chop pears and apples just before blending; lemon juice slows browning if you prep earlier.
- Keep frozen banana slices in a bag; they thicken without extra yoghurt.
- Measure sweetener with a teaspoon, not a free pour. Your tongue adapts within a week.
- Use a straw for citrus‑heavy blends to protect tooth enamel; wait 30 minutes before brushing.
Toppings and texture swaps
For extra crunch without a big calorie jump, scatter a teaspoon of toasted pumpkin seeds or crushed hazelnuts. A pinch of cinnamon on the apple blend echoes market‑stall bakes. A sprig of mint or a ribbon of orange zest looks elegant and boosts aroma in the first sip.
For a more filling breakfast glass, add 1 tablespoon of oats or chia before blending. That raises fibre and satiety; add a splash more liquid to keep the texture sippable.
Cost and storage
Seasonal buying stretches a pound. A medium pear, a kiwi, and a stick of celery often total under £1.20 at supermarkets; apples and squash remain good value at greengrocers. One orange, a small beetroot and a dollop of yoghurt come in near £1.50–£1.80 depending on brand. Batch‑prep cooked veg to avoid waste.
Store blended smoothies in the fridge for up to 24 hours in a sealed bottle. Fill the container to the top to limit air contact and shake before drinking. If you add oats or chia, drink within 12 hours as the texture thickens over time.
Who should tweak or take care
If you monitor blood sugars, measure fruit portions and favour the apple–squash blend, which carries less free sugar than the citrus‑banana option. If you manage kidney stones, rotate beetroot with other veg to moderate oxalate intake. For nut allergies, choose dairy milk or oat drink instead of almond.
Ideas to extend the season
Simple swaps that stay autumnal
- Swap apple for pear in the spiced blend and add a sliver of fresh ginger for warmth.
- Trade beetroot for grated carrot with orange and yoghurt; sweeten with one pitted date if needed.
- Add 1 tbsp pumpkin purée to the pear–kiwi glass for creaminess without much energy.
Small changes keep the glass interesting, help you stick to a routine, and make seasonal produce do more for you.
If you enjoy numbers, try a one‑week mix‑and‑match plan: choose any two of the blends on five days, aim for 20–25 g of daily fibre across meals, and keep sweeteners to teaspoons. You’ll get variety, colour and a reliable energy curve, while staying friendly to your kilocalorie budget.
