The fall brings some cozy and comforting treats, particularly those involving pumpkin flavors and spices. You’ve undoubtedly seen ads for pumpkin spice lattes (PSLs), in addition to pumpkin bread, pumpkin cookies, and pumpkin pies in stores. Now, we are in no way prepared to say that those items are beneficial to your health. What we can say is that pumpkin spice itself may not be as bad as you think. 

Pumpkin spice blends typically contain cinnamon, ginger, nutmeg, allspice, and cloves, all of which offer beneficial antioxidants and antimicrobial properties. Even pumpkins themselves provide lots of beta-carotene, fiber, and other vitamins and minerals that benefit overall health. 

Is Pumpkin Spice Healthy?

Both cinnamon and nutmeg have the highest concentration of salicylic acid, which is an integral compound for reducing inflammation. Cinnamon has also proven to be effective at lowering blood sugar and LDL (bad) cholesterol and raising HDL (good) cholesterol in people with type 2 diabetes. Ginger works to soothe nausea and has antibacterial properties. It has also proven effective at alleviating menstrual cramps and osteoarthritis pain. 

Does Pumpkin Spice Benefit Mental Health?

We can agree that pumpkin spice is comforting during the fall. Many people feel warmed by the spice, but does the spice blend exhibit mental health benefits? In the United States, there is a recurring pumpkin spice theme during the fall. You can see it in coffee shops, grocery stores, and other establishments that anticipate the holidays. Some psychological experts believe that the anticipation of the holidays rekindles past experiences and builds community. There is even a link between smell and memories. For most people, pumpkin spice brings up warm and fond memories. There is no direct link between pumpkin spice and better mental health, but it is possible to evoke positive emotions. 

Pumpkin Spice Recipes

We could not publish an article about pumpkin spice without including a few recipes. These are not your calorically dense PSLs; rather, they are healthier recipes that embrace the classic fall spice. We hope you enjoy them. 

Pumpkin Spice Date Energy Balls

Have you been on the lookout for a healthy pumpkin spice treat? Well, you found it in these raw vegan date energy balls.

Click here to make the recipe.

Post Cleanse Pumpkin Spice Chai Tea

Is your post cleanse palate ready for this comforting tea? Delight in one of fall’s signature flavors by sipping pumpkin spice chai tea.

Click here to make the recipe. 

Raw Vegan Pumpkin Spice Almond Milk

The warming flavors of fall have taken over! Whip up a batch of this homemade pumpkin spice almond milk and we promise you won’t regret it.

Click here to make the recipe. 

Homemade Vegan Pumpkin Spice Latte

Made in a matter of minutes using whole food ingredients and a blender, this vegan pumpkin spice latte is your new fall drink of choice!

Click here to make the recipe. 

Keto And Vegan Pumpkin Spice No Bake Balls

Pumpkin spice no bake balls are softy, chewy, and will satisfy anybody’s sweet tooth. They are keto-approved and taste like pumpkin pie!

Click here to make the recipe.

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We aren’t late to the party; rather, we were just waiting until the Fall Equinox before posting a pumpkin spice recipe. We can officially say that it is pumpkin spice season, which means warm fall flavors with colder weather on the horizon. While pumpkin spice lattes are not for everyone, the pumpkin spice flavor itself is highly versatile. It lends itself to a variety of sweet treats, smoothies, beverages, and more. In fact, it makes for a great addition to energy balls made with nuts and dates.

Do dates sweeten the energy bites? Yes, they do, but they also pack a lot of protein and fiber, two things that help you sustain energy and keep you full between meals. They also help bind all of the ingredients together. Dates are not the only energy-boosting ingredient in these balls. The raw almonds and chia seeds provide healthy fats, protein, fiber, and other macro and micro nutrients. Together, the almonds, dates, and chia seeds create the base, but the fun comes when you add the vanilla extract, cinnamon, and pumpkin pie spice.

Should you want a nut-free version, you can replace the almonds with pumpkin or sunflower seeds. Additionally, you have the option to roll the energy balls in raw cacao powder or desiccated coconut, but that may yield a different flavor. The cacao powder will add a bitter element, which some people prefer because it balances the natural sweetness of the dates. We hope you enjoy this first taste of fall because many more pumpkin spice recipes will follow suit. Be on the lookout for all things pumpkin spice and everything nice.

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We are back with yet another energy ball recipe, only this time it is for vegans because it has oats. The oats not only act as a binding agent, just like the dates, but they also help to fill you up. They are naturally rich in protein, fiber, healthy fats, iron, zinc, and other vitamins and minerals. Oats are one of the best sources of beta-glucans, a soluble fiber that may help lower cholesterol, especially bad LDL cholesterol. That soluble fiber also slows digestion, increases feelings of fullness, and may increase bile acid production. It may also help to reduce blood sugar and insulin after a carb-heavy meal.

This recipe is just another way to show you that snacking can be healthy. You just have to use the right ingredients that provide valuable nutrition and sustenance. The problem with many store bought snacks, such as chips, cookies, or other packaged goods, is that they do not fill you up. You can eat an entire bag of chips and still feel hungry, but that is also because they contain ingredients that keep you coming back for more. These raspberry energy balls are completely sugar- and gluten-free, making them a great snack to power you up between meals.

From this recipe, you should get about 20 balls, but it depends how big you make them. Ideally, roll them into about the size of a tablespoon or smaller. When you place them on a plate or baking sheet lined with parchment paper, make sure to space them out in order to prevent them from sticking together. After freezing them for about 30 minutes, remove them and roll in the desiccated coconut before placing them back in the freezer to harden. Enjoy when ready!

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Kim LOVES pistachios but is a bit hesitant when Chef Antoine brings in his raw vegan pistachio fudge energy balls.

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Golden milk, or turmeric milk, has been a part of Indian culture for centuries. Not only is the drink bright gold, which stems from the turmeric, but it also offers a rich, smooth flavor and several health benefits. In present day, golden milk has made its way onto trendy coffee shop menus. It is usually listed as turmeric latte, which infuses coffee into the classic beverage. That said, there are many places that serve the traditional recipe of turmeric, animal- or plant-based milk, and other spices and sweeteners.

And now that soothing drink has been transformed into energy balls. Isn’t that incredible?! These are especially great to enjoy if you love to snack. One thing we can say is that these are much healthier to snack on than a bag of chips or box of crackers. They are nutritionally balanced, offering both macro and micronutrients. You get the carbohydrates from the fruit and protein and healthy fats from the nuts and nut butter. The micronutrients come from the turmeric, desiccated coconut, and dates. The combination of macros and micros can help you remain full between meals and keep you from experiencing a sugar rush and crash.

If you are not the biggest turmeric fan, this is a great entry point. It can be a little bitter and very strong, which is why you may not be a turmeric latte lover. The dates and dried mangos provide sufficient sweetness to balance turmeric’s naturally bitter flavor. Plus, the cashews and cashew butter add a pleasant nuttiness that not only enhances the flavor of the energy balls, but also gives them a chewy and creamy texture.

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Some energy balls are just more delicious and nutritious than other recipes, and this is one of those recipes. It combines the natural sweetness of dried apricots and Medjool dates with the rich, creamy texture of Brazil nuts. You make these bite-sized treats by blending the ingredients into a sticky paste. This takes some time and you’ll have to scrape down the sides of the processor to ensure everything is fully incorporated. Using your hands, roll that sticky mixture into bite-size balls, making them perfect for on-the-go snacking. They are also great little pick-me-up snacks to boost your energy levels during long days.

The apricots provide a natural source of antioxidants, including vitamins A and C, and dietary fiber, which increases feelings of fullness, helps stabilize blood sugar, and supports digestion. Brazil nuts are known for their high selenium content, an essential mineral that benefits thyroid function and exhibits antioxidant potential. Together, all of these ingredients create a nutritious and delectable snack that helps you sustain energy keep you full between meals. Whether you are an athlete, busy professional, or anyone seeking a wholesome treat, these energy balls are for you!

These energy balls are also versatile and customizable. If you want to enhance their flavor with raw vegan additions like cinnamon powder, ground nutmeg, or a sprinkle of chia seeds, then go for it. The prep work is minimal because all you need to do is pulse in the food processor and roll. Freeze them immediately after rolling to accelerate the hardening time. The quicker they firm up, the sooner you get to eat them!

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These coconut lime energy bites are the perfect bite-size treats packed with nutrition and flavor. Some may argue that these energy bites, which are almost like little protein bars, are actually desserts in disguise. Made with creamy raw cashews, sweet Medjool dates, desiccated coconut, and fresh lime zest, these energy bites have a well-balanced flavor. There isn’t an ingredient that is more powerful than another one.

The cashews provide healthy fats and protein, while dates add natural sweetness and fiber. To maintain a mild connection to coconut within the actual bites, you incorporate some of the desiccated coconut into the blending process. Once you finish forming the bites and place them in the freezer to set for a bit, you can roll them in the remaining desiccated coconut. If you are not the biggest fan of coconut, you can omit that final step. The desiccated coconut, however, enhances the tropical taste and provides additional healthy fats. Although the lime juice and zest may seem like odd additions to these bites, they actually energize the palate with a light citrusy kick. Consider the following benefits when you think about making them:

• Rich in healthy fats: Cashews and coconut contribute monounsaturated fats, which work to support heart health.
• Natural energy boost: The combination of dates and healthy fats helps provide sustained energy, so you can stay full between meals.
• Antioxidant properties: Lime zest is rich in vitamin C and antioxidants, both of which work to optimize immune function.
• Low in added sugars: Made with natural ingredients, these bites are a wholesome alternative to processed snacks.

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The energy ball recipes are going to keep on coming, people! They are wonderfully nutritious and incredibly filling, helping you avoid unnecessary snacking between meals. Energy balls are also calorically-dense, so while they fill you up, you have to mindful of how many you consume. Eating too many will raise your caloric intake dramatically if you are not careful. Fortunately for you, these goji berry balls are filled with nutrient-dense ingredients that offer total body support.

Goji berries, or wolf berries, are small reddish-orange berries that exhibit a slightly tart and sweet flavor. For centuries, Traditional Chinese Medicine (TCM) has incorporated goji berries into healing practices because of the potential health benefits. Goji berries are naturally rich in a variety of vitamins, minerals, antioxidants, and other bioactive compounds. They may aid blood sugar regulation, cognitive function, immune function, eye health, and help sustain energy levels. Researchers attribute these benefits to antioxidants such as vitamin C, zeaxanthin, and beta-carotene.

Much like raisins or cranberries, goji berries are predominantly used in their dried form. They can be added to granola, trail mix, smoothies, salad dressings, cereal, salads, and more. You can sprinkle them on top of smoothie bowls, chia puddings, or oatmeal. You can also incorporate them into energy balls, which we did for this recipe. They add a lovely sweetly tart flavor that pairs beautifully with the nutty cashews, sweet dates, and bitter cacao nibs. You’ll absolutely love them!

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Please allow us to introduce you to your new favorite snack: chai-spiced energy bites. These little flavorful bites are perfect to enjoy before a workout or between lunch and dinner to help you power through the afternoon slump. They are like a warm hug for your soul in snack form. The warming flavor of cinnamon, zesty ginger, and hint of cardamom come together to create a snack reminiscent of a chai tea latte. Made with crunchy cashews, Medjool dates, and a little bit of optional ground flaxseed, these energy bites are not only delicious, but also incredibly healthy for you.

Why are they known as energy bites? Do they take the place of energy drinks or caffeinated beverages? No, but they do provide a slow release of energy thanks to natural sugars, fiber, and healthy fats. After you enjoy one or two of them, you will remain full without experiencing a crash. Plus, the fiber from dates and flaxseed keeps your digestive system functioning optimally, while the omega-3s in flaxseed support brain and heart health. Let’s not forget about the spices, either. Cinnamon and ginger exhibit powerful anti-inflammatory properties, which help you fight off those pesky colds and keep your immune system in check. Please indulge in these little powerhouse snacks because they are every bit as sassy as they are tasty.

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We wish that we could create a delicious donut for all of our raw vegan cleansers to enjoy, but we don’t possess the talent, unfortunately. Instead, we created these cinnamon bliss balls, which help satisfy your sweet tooth while providing you with with healthy fats, fiber, protein, and more. They are not fried like donuts, nor are they baked. All you need is a food processor and the ingredients, plus a little freezer time to allow the balls to solidify.

We are not here to give you a lecture about these bliss balls; rather, we are here to tell you that YOU NEED TO MAKE THEM. Why is that the case? Well, they are just too delicious not to enjoy, especially during your cleanse. When you are cleansing, it is vital to have snacks that fill you up, as you do not want to constantly eat between your major meals. The fiber and healthy fats help you feel full for longer, but be careful to not eat too many of them at once. Due to the almonds, desiccated coconut, and dates, they are calorically dense. If you eat five of them, you’ll be consuming just over 600 calories!

To make these bliss balls, you will need a food processor, not a blender. There is no liquid in this recipe, except the maple syrup, so a blender would not be able to sufficiently blend the ingredients together. A food processor can handle the job! Once the ingredients form a dough-like consistency, you can stop processing and get ready to roll the bliss balls. Make sure to wet your hands with water to prevent the blended mixture from sticking to your hands. Place the balls on a baking sheet lined with parchment paper, freeze until solid, and then enjoy.

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