Vegan Pumpkin Pie Smoothie

I am Delighted.


  • 1 cup Pumpkin Puree, frozen in ice tray
  • 1 frozen banana
  • 1 cup Vanilla Almond Milk/Soy/Coconut
  • 1/2 cup Rolled Oats, cooked
  • 2 Graham Cracker Sheets (v), crumbled
  • 2 Tbsp Vanilla Extract
  • 1 1/2 Tsp Pumpkin Pie Spice
  • 4 Pecans (toasted opt.)
  • 1/4 cup 100% Pure Maple Syrup
  • Splash of Chai Concentrate
  • 1 Carrot, finely shredded
  • Pinch of Sea Salt
  • Ice Cubes



(Makes about 3 cups of Shake)

To Celebrate the first day of Fall I decided to throw on some Billie Holiday and indulge in a healthy Pumpkin Pie Smoothie, considering the 80 degree weather down here in Hilton Head. I’m so excited for Autumn I can hardly wait for it to be cold to wear my Vince Camuto boots and scarves.


Fall To Do List:

1. Go to a South Carolina football game & tailgate – in flannel.

2. Have a pumpkin carving party

3. Drunken Chili Sunday (a Stiegler tradition, accompanied with cheesy funk music)

3. New fall boots

4. Make pumpkin soups & toast seeds

5. Go to an apple orchard

6. Visit a Fall festival & go on a hay ride

7. Go on an Autumn photo adventure

8. Bonfire & Smores

9. Bake a Pie

10. Most of all, I can’t wait to start cooking all my favorite pumpkin comfort foods. I love pumpkin so much, whether it’s baking treats, toasting seeds, decadent soups, or even pumpkin masks. Most of all, i love that it has incredible nutritional benefits that make it even more amazing…

See Below for Pumpkin Nutritional Benefits:

High Carotenoids Content – The bright orange color is due to the high amount of Carotenoids, assisting in combating free radicals in the body (what cause cancer) and help to restore cellular damage in preventing premature aging, cardiovascular disease and other immune system infections. They are also abundant in Lutein & Zeaxanthin, protecting your eyes against free radical damage and preventing the formation of cataracts and the degeneration of eye tissues (giving you those appealing whites).

ProteinPumpkin seeds (“Pepitas”) are a rich source of protein. There are 7 grams of protein in just one ounce! The oil in them is high in phytosterols which are plant-based fatty acids. These can help reduce blood cholesterol levels.

Essential Fatty Acids –The fatty acids in these seeds provide protection against serious health diseases including high blood pressure, arthritis and caner to promote healthy skin and even improve brain power.

Vitamin A – High in Vitamin A, a regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.

Vitamin C – Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen (pumping those baby cheeks of yours and restoring life back into the tired eyes). The high Vitamin C content in pumpkins also offers protection against various forms of cancer.

Magnesium – (One of my favorite minerals): Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth (making them stronger and whiter). It helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. Magnesium slows down the aging process in the skin because magnesium stabilizes DNA and RNA which are both negatively charged and are attracted to the positively charged magnesium. Magnesium is also needed for hair to grow properly because chronic stress can cause hair to fall out as a result of unstable blood sugar, chronic inflammation, not eating properly or getting enough sleep.

Potassium & Zinc – Eating a potassium-rich diet has been proven to prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.

Fiber – Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders, soothing digestion (helps constipation, indigestion, bloating, diarrhea etc). The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels, decreasing hunger spikes.

Health Benefits of Pumpkin Flesh and Seeds

Prostate Cancer – The protective compounds in the seeds, the phytosterols, can lower the risk of prostate cancer. This works through shrinking the prostate and stimulating the secretion of chemicals that protect against the transformation of testosterone through DHT (High DHT levels an cause englargement of glands).

Anti-Inflammatory Effect – The Beta carotene in the seeds and flesh has remarkable antioxidant and anti-inflammatory properties. Eating pumpkin can protect against joint inflammation and arthritis, providing quick inflammation relief.

Great on your skin – The high amount of Vitamin A, C and E as well as Zinc present in pumpkin provide that beautiful glowing skin, using internally and externally. (*Have a cup of pumpkin seeds per day to prevent appearance of wrinkles and to keep your skin hydrated, plumped, glowing and nourished*)

Prevents Kidney Stones – Having 5 to 10 grams of pumpkin seeds every day stimulates the kidneys and prevents the formation of calcium oxalate stones.

Depression- Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness.

Having pumpkin as a part of your daily diet can keep your spirits high and prevent depression.

Treatment of Parasites – In various cultures especially China, pumpkins are used to treat infections caused by tapeworms and other parasites.

Diuretics – Pumpkins are natural diuretics. These help in flushing out the toxins and unwanted waste material from the body, leaving you refreshed and healthy, and your muscles will show much better without the puffiness caused by everyday inflammations. Great before events to show off all your hard work!

Happy Fall Yall!

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