You know it’s fall when you start seeing pumpkin spice recipes everywhere you look. Whether you’re a fan of the classic pumpkin spice latte, or like to add the warm, delicious spice to your breakfasts or desserts, there’s something about pumpkin spice that just feels good. Plus, the combination of spices used to make the blend is healthy as can be. While drinking a pumpkin spice latte full of cream and sugar may offset its benefits, pumpkin spice itself is pretty darn healthy. Typically made of a combination of ground cinnamon, nutmeg, cloves, ginger and allspice, the popular fall flavour boasts plenty of benefits. Check out our favourite healthy pumpkin spice recipes to make this fall.
6 Benefits of Pumpkin Spice
Cinnamon gives pumpkin spice the unmistakable warmth everyone loves on a brisk, fall day. It’s also an antioxidant and anti-inflammatory that helps protect the body from disease. It may lower blood pressure in people with diabetes and has been found to be helpful with heart disease and neurological disease, although further research is needed. Cinnamon also has prebiotic properties that promote healthy gut bacteria and improve gut health.
Nutmeg offers a myriad of health benefits from treating nausea and stomach pain, to being used in some medications for cancer, insomnia and kidney disease. It boasts small amounts of fibre, numerous B vitamins and minerals, and contains powerful antioxidants and essential oils. Nutmeg is also thought to reduce inflammation by suppressing enzymes that promote it.
Cloves are rich in manganese, which is essential for maintaining brain function and building strong bones. They’re also high in antioxidants, with the eugenol found in cloves shown to have anticancer properties. Cloves have also been shown to have antimicrobial properties, meaning they can help stop the growth of microorganisms like bacteria.
Ginger is a popular spice that boasts plenty of health benefits. It’s known for combating nausea and vomiting, but it also has a number of other healing effects. It can reduce pain and inflammation from conditions like arthritis, headaches and menstrual cramps, plus it helps stimulate circulation. It helps inhibit rhinovirus, which can cause the common cold, and it also reduces gas and painful spasms in the intestinal tract. On top of that, ginger supplements have also been linked to a reduction in muscle pain, likely due to ginger’s anti-inflammatory properties.
Allspice is often the optional ingredient in pumpkin spice mixtures, but if you’re using a blend with allspice in it, it can help with stomach issues like indigestion, abdominal pain and menstrual cramps. It can also be used for emptying the bowels. Allspice contains eugenol, which kills bacteria on your teeth and gums with its antiseptic properties.
While pumpkin spice doesn’t actually contain any pumpkin, pumpkin is often used in the recipes used to make healthy pumpkin spice meals and desserts. Pumpkins are highly nutritious and particularly rich in vitamin A. Their high antioxidant content can help reduce your risk of chronic diseases and they’re loaded with nutrients that can boost your immune system. Being high in vitamin C, pumpkin can increase white blood cell production, helping your immune cells work more effectively.
10 Healthy Pumpkin Spice Recipes to Drink
1. Healthy Homemade Pumpkin Spice Latte | Eating Bird Food
2. Pumpkin Spice Smoothie | Skinny Ms.
3. Pumpkin Spice Coconut Milk Latte | Cook Eat Well
4. Pumpkin Spice Hot Chocolate | Taste of Home
5. Vegan Pumpkin Spice Latte | Nora Cooks
6. Ultimate Healthy Pumpkin Spice Latte | Amy’s Healthy Baking
7. Pumpkin Spice White Hot Chocolate | All Recipes
8. Pumpkin Spice and Oats Smoothie | Heart.org
9. Pumpkin Spice Coffee | The Spruce Eats
10. Healthy Pumpkin Spice Hot Chocolate | Amy’s Healthy Baking
15 Healthy Pumpkin Spice Recipes for Every Meal
1. Spicy Pumpkin Chilli | All Recipes
2. Healthy Pumpkin Pie Bars | Clean and Delicious
3. Easy Pumpkin Spice Hummus | This Healthy Kitchen
4. Pumpkin Spice Pancakes | The Busy Baker
5. Middle Eastern Steak Pitas | Food Network
6. Best Ever Pumpkin Spice Bread | The Busy Baker
7. Pumpkin Spice Coffee Cake | Belle of the Kitchen
8. Pumpkin Baked Oatmeal Cups | Sally’s Baking Addiction
9. Pumpkin Bread Pudding | The Spruce Eats
10. 4-Ingredient Pumpkin Breakfast Sausages | Physical Kitchness
11. Vegan Pumpkin Mac n’ Cheese | Minimalist Baker
12. Pumpkin Spiced Candied Nuts | A Latte Food
13. Sweet Spiced Roasted Butternut Squash Soup | Jeanette’s Healthy Living
14. Pumpkin Maple Pecan Granola | Minimalist Baker
15. Pumpkin Spice Pork Tacos with Chipotle Slaw | Climbing Grier Mountain
15 Healthy Pumpkin Spice Recipes for Dessert
1. White Chocolate Pumpkin Spice Popcorn | Foodie Misadventures
2. Homemade Pumpkin Frozen Yogurt | Cooking Light
3. Pecan Pumpkin Cheesecake Bars | My Recipes
4. Healthy Pumpkin Spice Cake | Super Healthy Kids
5. No Churn Pumpkin Spice Ice Cream | Simply Recipes
6. Pumpkin Pie Tarts | Delightful E Made
7. Pumpkin Hazelnut Cheesecake | My Recipes
8. Easy Pumpkin Custard | Lil’ Luna
9. Pumpkin Spice Fudge | Cooking Light
10. Ginger Pumpkin Pie with Toasted Coconut | My Recipes
11. Pumpkin Spice Cookies | Just So Tasty
12. Pumpkin Spiced Pudding | Taste of Home
13. Pumpkin Cinnamon Rolls | The Recipe Critic
14. Pumpkin Spice Cupcakes | Chowhound
15. Pumpkin Pecan Babka with Cinnamon Maple Glaze | Sense and Edibility
If you’re a fan of pumpkin spice, try out these recipes this fall. They’re sure to become household favourites you can use year after year!