Healthy Pumpkin Spice Latte | Anti-Inflammatory | Sugar Free | Vegan

One of the biggest bummers of going anti-inflammatory was learning that sugar was TOTALLY out. Especially in the fall when I love me some PSL—

However—hope is not lost!

I’ve got a healthy pumpkin spice latte that won’t jack your blood sugar up (or your waistline) like a Starbucks PSL will.

Just for reference, the Starbucks PSL has FIFTY grams of sugar in it!!

It’s sugar-free, dairy-free, anti-inflammatory, and full of pumpkin spice goodness.

{And just in case you don’t have any pumpkin pie spice, you can grab that recipe HERE.}

Now let’s get started!

healthy pumpkin spice latte

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

Gather your ingredients

First we start with our ingredients, which are:

Pumpkin puree, coffee, erythritol or other granulated natural sugar-free sweetener, vanilla extract, unsweetened non-dairy milk of your choice, and pumpkin pie spice.

healthy pumpkin spice latte

Prepare the 2 parts of your pumpkin spice latte

First, you need to go ahead and start your coffee brewing. This will take a few minutes.

While your coffee is brewing, add that cup of nondairy milk to a small saucepan and turn it to medium heat, then add in your sweetener, and the pumpkin puree.

healthy pumpkin spice latte

And then whisk it really well until it’s all mixed together,and let it get really warm.

Then turn off your heat, add the vanilla extract and pumpkin spice, give it another good whisk…

healthy pumpkin spice latte

And then you’re ready to pour it up!

Pour it up like a barista

Put the coffee in your mug first, then pour the pumpkin milk mixture into the coffee.

healthy pumpkin spice latte

And enjoy your pumpkin spice latte that has mega anti-inflammatory ingredients WITHOUT the crazy amounts of sugar.

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep session where I grabbed random fall produce to make 4+ anti-inflammatory meals for the week with NO meal plan in place!

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Pumpkin Spice Latte | Anti Inflammatory, Keto, Vegan

A healthy pumpkin spice latte that won't skyrocket your bloodsugar!

  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 4 oz coffee (strong)
  • 1 cup non-dairy milk (of your choice, unsweetened)
  • 1 TBSP pumpkin puree
  • 2 tsp erythritol (to taste, or granulated natural sugar-free sweetener of choice)
  • 1 tsp vanilla extract
  • 1/4 tsp pumpkin pie spice

Instructions

  1. Brew coffee while making pumpkin milk mixture.
  2. Place a small saucepan on medium heat. Combine milk, pumpkin puree, and erythritol. Whisk together.
  3. Keep whisking until mixture is warm.
  4. Turn off heat. Add vanilla and pumpkin pie spice.
  5. Pour coffee into a mug, then pour pumpkin milk mixture into it.
  6. Enjoy!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

healthy pumpkin spice latte

Anti Inflammatory Pumkin Cheesecake Smoothie

The Anti-Inflammatory Vegan Pumpkin Cheesecake Smoothie You’ve Been Waiting For

Today we’re making what tastes like dessert but is a balanced meal with a fall-inspired yummy twist: Pumpkin Cheesecake Smoothies

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

So, there’s nothing better than that break in heat from the summer and smelling fall in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie.

This fall-inspired, anti inflammatory Pumpkin Cheesecake Smoothie owes its anti-inflammatory balanced macro goodness to pumpkin and banana and a surprise ingredient that gives it that creamy cheesecake mouthfeel that keeps us coming back for more. 😋

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

And here’s how you make it…

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Prep Your Ingredients

Although many smoothies are just ‘dump and blend’, this one needs two ingredients pre-frozen: a banana and the pumpkin puree.

We keep bananas that were about to go bad in a baggie in the freezer so I always have them on hand for smoothies (or ice cream). But the pumpkin puree is a different story.

For this smoothie I measured out the pumpkin puree and placed it on a silmat and put it in the freezer. (This should freeze for about 30 minutes to an hour.)

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Dump and Blend

Once those 2 ingredients are frozen you’re free to dump them all in a high-powered blender (my choice is the Ninja), including our secret ingredient that we use instead of cream cheese: Silken tofu.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂

Now, if you’ve never eaten or used tofu before, settle down. I used to avoid it like the plague because of all the bad press soy has gotten over the years. The truth is that it’s full of vegan (complete) protein, fiber, and healthy fat.

The reason some soy isn’t considered healthy is because if it’s NOT organic, it’s laden with chemicals, and the soy oil is extremely oxidized.

So choose organic and you’re good to go!

Also, if you can’t find silken (which is a much softer version), you can still use medium or firm, you may just have to add a few TBSP of water and blend longer for it to get super smooth.

Blend all your ingredients until super smooth (scraping the insides of the blender if needed).

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Then pour it up and enjoy!

pumpkin cheesecake smoothie anti inflammatory vegan gluten free
pumpkin cheesecake smoothie anti inflammatory vegan gluten free
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Pumpkin Cheesecake Smoothie

The Anti-Inflammatory Vegan Cheesecake Smoothie You've Been Waiting For

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 8 oz tofu (silken)
  • 1 banana (frozen, small)
  • 1/2 cup pureed pumpkin (frozen for 30 min – 1 hour beforehand)
  • 1/4 cup unsweetened almond milk (or other non-dairy alternative)
  • 2 TBSP lemon juice (about 1/2 a lemon, juiced)
  • 1 tsp cinnamon

Instructions

  1. Freeze pureed pumpkin beforehand for 30 min – 1 hour.
  2. Add all ingredients to a high powered blender.
  3. Blend until super smooth. Pour into a glass and enjoy!

Notes

Fat: 11

Carbs: 43

Fiber: 11

Protein: 22

Nutrition

  • Calories: 323

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep session where I grabbed random fall produce to make 4+ anti-inflammatory meals for the week with NO meal plan in place! >>>CLICK HERE<<<

Make sure you COMMENT BELOW on how you like it any substitutions you may have made!

*And don’t forget to PIN it or SHARE! 💖

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

THE Fall Pumpkin Spice Superfood Smoothie

Your New Go-To Fall Anti-Inflammatory Smoothie

There’s nothing better than that break in heat from the summer and smelling fall 🍂 in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie— And if you love pumpkin spice as much as I do, you’re gonna love this!

pumpkin spice superfood smoothie anti inflammatory

So this fall-inspired, Anti Inflammatory Pumpkin Spice Smoothie (that is a mouthful!)—is packed with anti-inflammatory goodness like pumpkin, avocado, spinach, and ginger, and I have a feeling it’s gonna become your GO TO smoothie for fall from now on.

Now, as much as I’d like this to be a gorgeous pumpkin color, as with all smoothies that have greens added…it’s green. But this absolutely doesn’t detract from it’s yumminess–pinky promise.

And here’s how you make it:

Step 1: Gather your ingredients

This smoothie is made with pumpkin, banana, avocado, spinach, ginger, pumpkin pie spice, ginger, nondairy milk, egg white powder, and keto maple syrup.

pumpkin spice superfood smoothie anti inflammatory

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

Step 2: Put them all in the blender

Honestly this is why smoothies are so darn easy. You just put them all in the blender at once.

pumpkin spice superfood smoothie anti inflammatory

The one caveat for this smoothie (I’d suggest) is to hold off on the egg white powder until everything else is nice and smooth, because it can make it thicker.)

A high-powered blender is always recommended, like this Ninja, or if you want to spend more, the Vitamix is a favorite for a higher price tag.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂

Step 3: Assess thickness

If your smoothie is having a hard time blending, you may need to add a little more liquid to it. If it gets too thick it can’t run back down to the bottom where the blades are doing their thang.

pumpkin spice superfood smoothie anti inflammatory

Step 4: Assess sweetness

I always like to do a little taste-test and just make sure the sweetness is where I like it. If it needs more, I add a tiny bit at a time. If there’s no sweetener in the recipe, I add a natural zero calorie sweetener like liquid stevia, monk fruit, or erythritol.

Step 5: Pour it up + enjoy!

In all honesty, sometimes smoothies make way more than I can handle in one sitting. So if it’s a bit too much, just store it in the fridge for up to a day.

pumpkin spice superfood smoothie anti inflammatory

Love fall anti-inflammatory recipes? Check out my Fall Freestyle Meal Prep Session where I prep for a whole week’s worth of meals by choosing random fall produce, and do it in about an hour! CLICK HERE to read!

And here’s the printable recipe:

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The Pumpkin-Spice Superfood Smoothie: Your New GO TO Fall Smoothie

An anti-inflammatory smoothie made with fall superfoods.

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Breakfast, Snack

Ingredients

Units Scale
  • 1/2 cup pumpkin puree
  • 1/2 banana (frozen)
  • 1/2 avocado
  • 2 cups baby spinach (fresh)
  • 1 tsp pumpkin pie spice
  • 1/4 piece ginger (fresh, grated)
  • 1/2 cup non-dairy milk (unsweetened)
  • 1/4 cup keto maple syrup (I used Lakanto brand)
  • 2 TBSP egg white powder (or plant-based plain protein powder)

Instructions

  1. Place all ingredients into a high-powered blender.
  2. Blend until smooth.
  3. If too thick, add a few TBSP of water at a time, or 4-5 ice cubes.
  4. Taste test to determine if sweet enough.
  5. Pour into a large glass and enjoy!

Notes

Per serving:

Fat- 9g

Carbs-40g

Fiber-7g

Protein-12g

Nutrition

  • Calories: 267

Keywords: anti-inflammatory, Gluten-Free, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

PIN it or SHARE! 💖

pumpkin spice superfood smoothie anti inflammatory

Turmeric Milk | Golden Milk | Turmeric Latte

turmeric milk golden milk turmeric latte

One of the belles of the ball when it comes to anti-inflammatory beverages (and coffee alternatives) is definitely turmeric milk (or golden milk or turmeric latte–depending on your choice of names).

One thing I’ve noticed, however, is that even though most recipes have the intent of helping to lower inflammation, they still have sugar in them. Usually maple syrup.

That’s why I recreated the recipe as a sugar-free version that’s just as yummy, with just as much inflammation-busting power, but without the added sugar.

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Turmeric Milk | Golden Milk | Turmeric Latte

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: Drinks

Ingredients

Units Scale
  • 2 cups coconut milk (unsweetened (or other non-dairy milk of choice))
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/8 tsp black pepper
  • 12 TBSP keto maple syrup (or granulated monk fruit or stevia)
  • 1/4 tsp vanilla extract

Instructions

  1. Combine all ingredients in a small pot and bring to a simmer over medium heat.
  2. Simmer up to 10 minutes while stirring occasionally.
  3. Pour into 2 mugs and enjoy!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free, Vegan

Did you make this recipe?

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turmeric milk golden milk turmeric latte

Lavender Lullaby Mocktail

By far one of the coolest things to trend in the last couple years is the love of mocktails–hence special months like Sober October and Dry January–so that we can enjoy special treats without the guilt like this sleep-inducing Lavender Lullaby Mocktail.

Don’t be intimidated by the lavender… this is just one of many new types of drinks and mixers more crafty than our Boonesfarm predecessors. 😁

The lavender in this craft lavender mocktail isn’t overwhelming; but it is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

**One thing I will caution: Not all lavender sodas are sugar-free, EVEN if they say ‘dry’!! Check the label to ensure you’re getting sugar-free to keep your mocktail anti-inflammatory, low-carb, and keto!

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Lavender Lullaby Mocktail

The lavender in this craft lavender mocktail isn't overwhelming but is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Scale
  • 1 bottle dry lavender soda (*Make sure it's 'diet' or 'sugar-free'!)
  • 23 basil leaves (muddled)
  • 1 TBSP lemon juice (fresh is best)
  • 2 drops liquid stevia (or use 12 tsp erythritol (Swerve brand is great))

Instructions

  1. Fill glass with ice. Fill a highball glass with ice.
  2. Muddle basil. Place muddled basil in glass.
  3. Pour lemon juice + sweetener. Pour in lemon juice and drops of stevia (or other sweetener).
  4. Fill with lavender soda. Fill the glass with lavendar soda.
  5. Garnish + enjoy! Garnish with basil if you need more fragrance. Enjoy!

Keywords: Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free, Vegan

Did you make this recipe?

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Cucumber Cherry Lime Mocktail

What a better way to celebrate summer than to use in-season ingredients that have the bonus of giving us better sleep — like this Cucumber Cherry Lime Mocktail!

Although this craft mocktail contains cherry juice, which is essentially straight fructose, the cucumber’s fiber will help blunt the blood-sugar spike. Also, tart cherry juice has mega phyto-nutrients and antioxidants!

{If you’re diabetic or pre-diabetic, please be smart about consuming drinks with fruit juice. This is technically sugar free, but that only means ‘added sugars’. The fruit juice still contains fructose!}

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Cucumber Cherry Lime Mocktail

  • Prep Time: 7 minutes
  • Total Time: 7 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1/3 cup cucumber (peeled and chunked)
  • 1/8 cup tart cherry juice (Montmorency cherry juice)
  • 1/8 cup lime juice (fresh is best)
  • 4 oz seltzer water (plain, unflavored)

Instructions

  1. In high-powered blender cup, place cucumber chunks, cherry juice, and lime juice.
  2. Pulse 20-30 seconds until completely smooth.
  3. Pour into glass over ice cubes.
  4. Fill with seltzer water and serve.

Keywords: Dairy-Free, Gluten-Free, Vegan

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Cherry Sour Mule Mocktail

An amazing way to celebrate cooler weather and earlier nighttime hours is to combine tart cherry (for its sleep-inducing properties) with a Moscow mule to make this delectable Cherry Sour Mule Mocktail.

Although this mocktail is technically sugar-free, it does have tart cherry juice in it, which is basically straight fructose. Tart cherry juice does have less sugar than other cherries, so pay attention to the type you’re buying (it will say Montmorency cherry juice).

So if you’re able to have a bit of sugar and need a boost in sleep, this Cherry Sour Mule Mocktail could be the perfect warm-weather after-dinner beverage!

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Cherry Sour Mule Mocktail

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1/3 cup tart cherry juice (Montmorency cherry juice)
  • 1/4 cup lime juice (fresh is best)
  • 1 can diet ginger beer (Zevia Mixers is a great brand)
  • 1 sprig mint (for garnish + aroma)

Instructions

  1. Place large ice cube or ball in a copper mug.
  2. Pour lime juice and cherry juice over ice.
  3. Fill with diet ginger beer.
  4. Garnish with mint + enjoy!

Keywords: Dairy-Free, Gluten-Free, Vegan

Did you make this recipe?

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Tart Cherry Almond Mocktail

If you’re searching for a way to use tart cherry to improve your sleep, look no further than this Tart Cherry Almond Mocktail! The sweet almond and tart cherry mesh together beautifully and give a delicious treat to send you off to dreamland.

Tart cherries have been shown to boost sleep through melatonin content and possibly the high amounts of antioxidants. They also have a lower sugar content than other cherries.

So while keeping your blood sugar down is a concern for supporting better sleep (and is necessary for diabetes and inflammatory conditions), this mocktail may still be a viable option, even with the straight tart cherry juice.

Although alcohol can always be added to mocktails to make a full-on cocktail, I don’t advise doing it with this recipe. The recipe-tester (that would be me) advised that it will turn this delicious treat of a beverage into a large, full glass of cough-syrup flavor. No thank you.

Instead, enjoy this tart cherry mocktail treat alcohol-free after or during dinner to prep you for bedtime!

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Tart Cherry Almond Mocktail

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1/3 cup sugar-free cream soda ((diet or Zevia brand))
  • 1/3 cup tart cherry juice (Montmorency )
  • 1/2 tsp almond extract
  • 1 sprig mint (optional)

Instructions

  1. Place ice in short tumbler. Place ice cube/s in a short tumbler.
  2. Pour ingredients into glass over ice. Pour almond extract first, then tart cherry juice, and top it with the diet cream soda.
  3. Garnish with mint + enjoy! Add a sprig of mint for garnish.

Notes

**I don’t recommend converting this to a full-on cocktail by adding alcohol– it turns the drink into cough-syrup flavor.

Keywords: Dairy-Free, Gluten-Free, Low-Carb, Vegan

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Pineapple Kiwi Mocktail

When it comes to a mocktail that’s fun + fruity but has the added benefit of improving sleep, this Pineapple Kiwi Mocktail is pretty much perfect!

Pineapple contains melatonin, which helps improve sleep, and kiwifruit has been shown in studies to improve sleep as well, making them a perfectly dynamic duo.

What I love about this Pineapple Kiwi Mocktail recipe is that even though we’re using fruit, which contains fructose, we’re not using straight juice. The fruit itself stays in the recipe, which keeps all the fiber. This is important for sleep to help blunt blood-sugar spikes, which can interfere with sleep.

Plus the tropical feel of this mocktail is super fun!

{This is not to say that this mocktail is a good option if you’re diabetic or pre-diabetic and having a hard time controlling your blood sugar. Know your body and go from there. ie-be smart about your mocktail options!}

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Pineapple Kiwi Mocktail

  • Prep Time: 7 minutes
  • Total Time: 7 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1 kiwi fruit (peeled and chunked)
  • 1/4 cup frozen pineapple chunks (or can use canned)
  • 23 drops liquid stevia (to taste)
  • 1 can lemon seltzer water (or sparkling water)
  • 1 sprig fresh mint leaves (optional, for garnish and aroma)

Instructions

  1. Puree fruit and stevia. Put chunks of kiwi and pineapple, and stevia drops in a high-powered blender cup. Add 1/4 cup seltzer water and pulse approx 20-30 seconds until pureed into a smoothie-like texture.
  2. Place ice in glass. Place ice cubes in a large glass.
  3. Pour into glass. Pour fruit mixture into glass.
  4. Top with selzer. Top it off with seltzer water and stir.
  5. Garnish and enjoy! Garnish with mint. Enjoy!

Keywords: Dairy-Free, Gluten-Free, Vegan

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