Pumpkin-Sunflower Seed Smoothie

I absolutely love this smoothie because it is so packed with nutrients.  The recipe includes bananas, berries, pumpkin seeds, sunflower seeds, and coconut based yogurt. It tastes heavenly! Thick, creamy and delicious. Adding the coconut milk yogurt gives you 35% of your daily Vitamin B12 needs as well as  beneficial live bacteria. Below are some benefits of the ingredients:

Pumpkin seeds are one of nature's almost perfect foods. They are a natural source of beneficial carbohydrates, amino acids and unsaturated fatty acids. They contain most of the B vitamins, along with C, D, E, and K. They also have the minerals calcium, potassium, niacin, and phosphorous. They are very high in potassium, and have good amounts of beta carotene and vitamin C.

Sunflower seeds (1 oz.) contains more than 75 percent of the recommended daily value of vitamin E ,about 15 percent of the recommended daily values of B vitamins, 6 g. protein and 2 g. fiber. Vitamin E is an antioxidant important for heart health while B vitamins, such as folate and B-12, are essential for heart health and healthy reproduction.

Coconut Milk Plain Yogurt: 35% Daily Vit. B12, 3g. fiber, 30% Daily Calcium, 30% Daily magnesium, 6% iron. Live Active Cultures include: L. Bulgaricus, S. Thermophilus, L. Plantarum, L. Rhamnosus, L. Paracasei and Bif. Lactus.

Bananas have 4 g. fiber, 16% Daily Vit. C, 20% Daily B6. Bananas are the most potassium-rich fruit ,an essential mineral for maintaining normal blood pressure and heart function. It is amazing how many nutrients bananas have. It should be said "a banana a day, keeps the doctor away."

Berries are often described as “super foods,” Research shows that berries are among the fruits highest in antioxidant content and that they are excellent sources of several phytochemicals that seem to help block cancer development. They have health benefits in terms of cardiovascular disorders, advancing age-induced oxidative stress, inflammatory responses, and diverse degenerative diseases. Berry anthocyanins also improve neuronal and cognitive brain functions and visual health.

Soaking Nuts and Seeds
1.Gather your raw, organic nuts or seeds.
2.Rinse them in purified or distilled water.
3.Place them in a glass or stainless steel bowl.
4.Cover with twice as much water as the nuts or seeds. (1 cup of nuts to 2 cups of water).
5.Cover the bowl with something breathable like a cloth towel.
6.Drain and rinse the nuts or seeds every 3 or 4 hours.

The soak water will contain the enzyme inhibitors which is very acidic to the body so make sure to rinse your nuts and seeds well.

The Benefits of Soaking Nuts and Seeds

•Enzyme inhibitors get neutralized.
•The amount of vitamins your body can absorb increases.
•Gluten breaks down so digestion is much easier.
•Phytic acid, which inhibits the absorption of vital minerals, is reduced.

Pumpkin-Sunflower Seed Smoothie
Printable Recipe

1 banana
1 cup frozen berries -can be any berries that you like
1/4 cup raw pumpkin seeds (soaked at least 7 hours)
1/4 cup raw sunflower seeds (soaked at least 2 hours)
1 cup plain coconut yogurt
Almond milk (if mixture seems too thick)

Blend all ingredients together until thick and smooth. ENJOY!! Pin It


  1. This smoothie sounds delicious! Love the idea to add soaked seeds :).

  2. mmmm...this looks so yummy! I love smoothies! But you already knew that! And dont you love the cocnut based yogurts?! SO good! I will have to try this for sure!

  3. It looks like pudding. Lots of rich, soft, comforting pudding in a nice big glass.

    (At least these seeds don't take as long to soak as your recipe for the brazil nut smoothie).


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