Surprising Health Benefits of Pumpkin Spice (Plus 3 Easy Recipes)
Pumpkin spice season is here, but these familiar flavors have roots far deeper than recent coffee shop trends.
The spices that define autumn — cinnamon, clove, nutmeg, ginger, and allspice — have been prized for thousands of years, not just for their taste, but for their powerful health benefits.
For instance, in ancient Egypt, cinnamon was so valued that it was used in sacred rituals, including the embalming process for pharaohs. Meanwhile, across the world in China, healers recognized cloves for their warming properties, which were particularly beneficial as temperatures dropped.
Today, modern science is confirming what our ancestors intuited about these spices. They're not just delicious — they have real benefits for our health, including:
· Supporting digestion
· Promoting a healthy immune system
· Reducing inflammation
· Balancing blood sugar
· Supporting metabolic health
Just to name a few!
Making Your Favorite Fall Treats Gluten-Free & Dairy-Free
While many fall treats lean heavily on sugar, these potent spices make it easy to create flavorful, healthy alternatives.
1. DIY Pumpkin Spice Latte (Gluten-Free, Dairy-Free)
Skip the sugary coffee shop PSL and make a healthier, homemade version with real pumpkin and maple syrup.
Ingredients:
· 1 cup unsweetened almond milk (or any non-dairy milk)
· 2 tbsp pumpkin puree
· 1-2 tbsp maple syrup
· 1/2 tsp pumpkin pie spice (or mix cinnamon, nutmeg, and ginger)
· 1/2 tsp vanilla extract
· 1 shot of espresso or 1/2 cup strong brewed coffee
Instructions:
1. Heat the almond milk, pumpkin puree, and maple syrup in a small saucepan over medium heat until warm.
2. Stir in the pumpkin pie spice and vanilla extract. Use a whisk or frother to mix.
3. Pour the coffee or espresso into a mug, then add the pumpkin mixture. Top with a warm milk alternative (like almond milk or hemp milk) and a sprinkle of pumpkin pie spice.
2. Pumpkin Spice Overnight Oats (Gluten-Free, Dairy-Free)
These overnight oats make a perfect make-ahead breakfast with all the flavors of pumpkin spice. If you’re not sensitive to dairy, you can add a bit of nonfat greek yogurt to up the protein and creaminess!
Ingredients:
· 1/2 cup gluten-free rolled oats
· 1/2 cup unsweetened almond milk (or any non-dairy milk)
· 1/4 cup pumpkin puree
· 1 tbsp maple syrup
· 1/2 tsp pumpkin pie spice
· 1/2 tsp vanilla extract
· Pinch of salt
· Optional toppings: nuts, dairy-free yogurt, sliced apples, or raisins
Instructions:
1. Mix the oats, almond milk, pumpkin puree, maple syrup, pumpkin pie spice, vanilla extract, and salt in a bowl or jar.
2. Stir until combined and refrigerate overnight (or at least 4 hours).
3. In the morning, top with your favorite toppings for added crunch and flavor.
3. Pumpkin Spice Smoothie Bowl (Gluten-Free, Dairy-Free)
For a fun, fall-inspired breakfast or snack, this smoothie bowl is quick to make and loaded with nutrients!
Ingredients:
· 1 frozen banana
· 1/2 cup pumpkin puree
· 1/2 cup unsweetened almond milk (or any non-dairy milk)
· 1 tbsp almond butter or any nut butter
· 1/2 tsp pumpkin pie spice
· 1/2 tsp vanilla extract
· Optional: SP Complete Dairy-Free Protein (packed with protein, fiber, and antioxidants!)
· Optional toppings: gluten-free granola, pumpkin seeds, shredded coconut, fresh fruit
Instructions:
1. Blend the frozen banana, pumpkin puree, almond milk, nut butter, pumpkin pie spice, and vanilla extract until smooth.
2. Pour into a bowl and top with your favorite toppings like granola, seeds, or fruit.
