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I'm Crystal Vaughn

a classically trained chef taking holistic plant-based nutrition on a grand adventure through North America. When I’m not creating in our traveling kitchen, you can usually find me on my yoga mat or a hiking trail.

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As the seasons change so do the foods we eat.  Even if you don't realize there is a good chance you start eating pumpkin and other harvest delights, add in more cooked foods and eat less fresh greens and salads.  We naturally tend to make these adjustments even when we aren't paying attention.


The days are becoming shorter and the temperatures are starting to drop.  My breakfasts are becoming warmer and more nourishing.  I tend to lose the green juices and smoothies and trade them for porridge and oats.


Since we are currently living a little farther south the heat tends to linger a little longer.  There is just a hint of chill in the air but the days are still warming up so I have made the perfect healthy breakfast treat to take you from summer to fall.


Here is my Pumpkin Pie Smoothie Bowl.  It is packed with flavor and will get you in the fall spirit as we watch the leaves start to change.  I love topping it with my Pumpkin Spice Granola.  It adds the perfect amount of crunch to the rich and creamy smoothie bowl.  I think you are going to love it!


Peace and fall y'all,


Pumpkin Pie Smoothie Bowl
Serves 1 (easily doubled)


1/2 cup pumpkin puree*
1/2 frozen banana
handful of frozen cauliflower**
2 tbsp almond butter
1/4 cup (or more) almond milk
1/2 tsp pumpkin pie spice
1 tsp maple syrup (optional)


1. Put all ingredients in a blender and blend.

2. Add more almond milk if needed.  One tablespoon at a time until you get a thick and creamy texture.  This is a smoothie bowl so you want it thick enough to hold toppings and eat with a spoon.***

3. Pour into a bowl and add your favorite toppings.  My favorites are my Pumpkin Spice Granola, coconut yogurt, cacao nibs, flax seeds and pecans!

Notes: *You can use canned or my homemade Pumpkin Puree. **For best results steam cauliflower before freezing.  If you want to omit cauliflower add more frozen banana. ***For a regular smoothie add more liquid until desired consistency is reached.

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Growing up, Almond Joys were my favorite candy bar.  My dad would often pick me up from elementary school and take me to 7 Eleven and I would almost always grab an almond joy and a cherry Icee.  Well, those sugar loaded days are gone but I still love the combination of coconut, chocolate and almond. 

While we were on the road it was nice not to have to cook three meals a day so overnight oats became an easy breakfast staple.  You may remember my Strawberry Almond Butter Overnight Oats I shared from Maine.  There are so many variations and flavor combinations you can try with this concept.

This recipe is packed full of superfoods and is perfect for people with busy mornings.  All you do is stir the ingredients together and place it in the refrigerator overnight, scoop it into a bowl to enjoy or pack it in a jar for a delicious breakfast to go.  Don't forget your spoon!

Happy mornings,



Almond Joy Overnight Oats
Makes 4 cups


1 1/2 cups rolled oats (gf if needed)
4 tbsp chia seeds
2 tbsp cacao powder
1 tbsp maca powder (optional)
1/4 cup shredded coconut
1/4 cup raw almonds, chopped
1/3 cup almond butter
2 to 3 tbsp maple syrup or raw honey*
2 1/4 cups almond milk (preferable homemade)**


1. In a large bowl stir together all of the dry ingredients: oats, chia seeds, cacao, maca (if using), coconut and almonds.

2. Add almond butter, sweetener of choice and almond milk.  Stir until everything is incorporated.

3. Cover and refrigerate overnight or up to three days.

4.  Scoop into a bowl or pack in a jar to go.

Serving suggestion: top with coconut, almonds and cacao nibs.

Notes: *Depending on how sweet you like it.  I reccomend starting with 2 tbsp and you can taste and add from there.  **Check out my Almond Milk recipe here.

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The information on this site is for educational purposes only. It is not intended to diagnose, treat or cure any health condition or disease. It does not replace medical advice from a licensed professional.