Pumpkin spice latte recipe

What is pumpkin spice?

The pumpkin spice latte has become one of the quintessential symbols of autumn. Along with crisp red leaves, cosy jumpers, and spiky horse chestnut pods, seeing people clutching their Starbucks or Dunkin pumpkin spice latte is a real sign of the season. But what exactly is pumpkin spice? And how did it become so popular?

We think of the pumpkin spice latte as a relatively modern drink. And while that’s true, the actual spice mix itself has been around for decades. What’s really interesting about pumpkin spice though, is that it doesn’t actually contain pumpkin!

The ingredients used to make pumpkin spice mix are not set in stone. It’s a flexible blend of several warm and aromatic spices like cinnamon, nutmeg, cloves, ginger, and allspice. When making your own pumpkin spice latte, the exact ingredients you use, and how much of each, is up to you.

People have been consuming these spices for thousands of years. What’s more, you can find recipes calling for some version of pumpkin pie spice that date back centuries. However, it wasn’t until the 1930s that companies started offering pre-blended pumpkin pie spice mixes. Then in 2003, Starbucks released its first pumpkin spice latte, which kicked off the world’s obsession with the beverage. Finally, in 2022, ‘pumpkin spice’ entered the Merriam-Webster dictionary – sealing its position as a cultural icon.

Although pumpkin spice doesn’t contain actual pumpkin, we’ve opted to include pumpkin puree in this pumpkin spice latte recipe. This brings both color and flavor to the drink, as well as some extra health benefits. Let’s look at those now.

The health benefits of pumpkin

Pumpkins are highly nutritious, and bursting with key vitamins and minerals that support our wellbeing. For instance, the squash is rich in vitamins A and C, both of which help to boost the immune system. Vitamin A assists in fighting infections, while vitamin C increases white blood cell production and enhances wound healing.(1) That makes a pumpkin spice latte perfect for warding off winter colds!

These vitamins, along with the vitamin E in pumpkin, are also important for improving the health of your skin. As an example, Vitamin C is necessary for producing collagen.(2) This is a protein that boosts your skin’s elasticity and hydration. Plus, vitamins C and E are both antioxidants. That means they defend our cells against oxidative stress, reducing the risk of chronic diseases and signs of ageing.

Interestingly, pumpkin may be especially beneficial for the health of your eyes. This is because it’s rich in lutein and zeaxanthin, two carotenoids that accumulate in the retina. Research shows they can protect our eyes from harmful blue light, plus reduce the risk of conditions such as cataracts.(3) This is bolstered by the fact that pumpkins are high in vitamin A, which is crucial for healthy vision.

Adding pumpkin puree to your pumpkin spice latte could also be great for your heart. One reason for this is that the squash is a fabulous source of potassium. Evidence suggests this mineral works to lower blood pressure and decrease the risk of suffering a stroke.(4)

Finally, pumpkins are high in fiber. This helps to nourish the good bacteria in your gut, reduce blood sugar spikes, and support healthy weight management. That’s a lot of persuasive reasons to treat yourself to a homemade pumpkin spice latte!

Espresso: good for more than just energy

Obviously, pumpkin puree is not the only ingredient in a pumpkin spice latte. The coffee itself is another key aspect of the drink. And luckily, it’s also bursting with potential health benefits.

Most famously, because it contains caffeine, coffee helps to boost energy and fight fatigue. It does so by altering the levels of certain neurotransmitters in the brain. This means coffee may also work to improve athletic performance. In addition, it can make you feel more alert and enhance your cognitive functions.

Speaking of cognition, evidence indicates that coffee consumption reduces the risk of conditions like Alzheimer’s and Parkinson’s too.(5) However, further research is necessary to clarify this.

Interestingly, studies additionally link drinking coffee with a lower risk of depression.(6) So the combination of espresso and comfort-inducing spices in a pumpkin spice latte could be the perfect pick-me-up on dark winter days!

And depression isn’t the only condition coffee might help with. Evidence shows it could also lessen the chances of developing type 2 diabetes.(7) This may be because it protects beta cells in the pancreas, which are responsible for producing insulin. Insulin, in turn, is key for regulating blood sugar levels.

Perhaps the most exciting potential benefit of coffee, however, is that it could increase longevity. Studies have found that drinking coffee daily is associated with a lower risk of death regardless of other factors like age and weight.(8) Once again though, further research is necessary to clarify these findings.

One caveat to all these benefits is that some people need to limit their intake of caffeine. This includes those who are pregnant, breastfeeding, or have certain existing health conditions.

Our pumpkin spice latte recipe: the ultimate autumn treat

Now that we’ve covered some reasons why they’re good for you, let’s discuss how to make a pumpkin spice latte. Crafting your own might be a bit more effort, but it’ll almost certainly be healthier than the pumpkin spice latte Dunkin and other coffee shops sell!

To begin, pour 300ml of oat milk into a saucepan and add two or three tablespoons of pumpkin puree. As always, feel free to use another plant-based milk if you prefer. Next, sprinkle in a teaspoon of wild chaga mushroom powder. More on this extra-special ingredient later! Pop in a stick of cinnamon, then add half a teaspoon of your chosen pumpkin spice mix. Alternatively, you can personalize your pumpkin spice latte recipe by making your own blend of flavors.

Stir everything together and simmer over a medium heat for a few minutes. At this point, your mixture should turn a gorgeous autumnal yellow. Fish out the stick of cinnamon and pour in two shots of espresso. You might like to opt for caffeine-free coffee if you want to enjoy your pumpkin spice latte in the evening.

Next, add one or two tablespoons of coconut syrup. You can adjust the amount depending on how sweet you want your drink to be. Top this off with half a teaspoon of vanilla extract and stir well. Let the mixture infuse for a couple of minutes. Afterwards, strain it into a glass or mug to ensure you get a silky-smooth pumpkin spice latte.

Feeling extra indulgent? Try garnishing your pumpkin spice latte with a dollop or two of vegan whipped cream! Lastly, sprinkle on a dash of cinnamon powder and you’re ready to serve. The drink is best enjoyed while it’s still warm.

Chaga mushrooms: the diamond of the forest

Mushrooms are probably not an ingredient you’d expect to see in a pumpkin spice latte recipe. But trust us, there are plenty of good reasons to include chaga powder in this drink! We’ve got a whole article on the benefits of chaga, but here are some of the highlights.

One of chaga’s most notable advantages is that it could support your immune system. Studies suggest the fungus can stimulate white blood cells, helping us to fight off infections.(9) This is thanks to the potent beta-glucans, sterols and triterpenes it contains, like trametenolic acid, lanosterol, and inotodiol.

What’s more, chaga might be able to reduce inflammation. This is important because, while short-term inflammation can be beneficial, if it becomes chronic, it may damage healthy cells. Experts have linked chronic inflammation to numerous harmful conditions, including obesity, arthritis, asthma, heart disease, and cancer.

Chaga also functions as an adaptogen. That means it can help the mind and body to handle stress of all kinds more effectively. Similar to chronic inflammation, chronic stress contributes to a number of health conditions, making this another key benefit.

In addition, chaga may support the health of your heart. Studies have found that it can improve cholesterol levels, decreasing ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol.(10) This helps to lessen the risk of heart disease. Moreover, chaga could also be useful in managing type 2 diabetes thanks to its ability to lower blood sugar levels.(11)

One reason for both these benefits is that chaga is a powerful antioxidant. However, further research on humans is necessary to confirm the results.

Doesn’t sound quite so strange to include chaga in a pumpkin spice latte recipe now, right?

Introducing our wild chaga powder

To enjoy the above-mentioned chaga benefits in your pumpkin spice latte, it’s vital to choose a high-quality product. We create our organic wild chaga mushroom powder using fungus that grows on birch trees in the forests of Finland. Our growers wild-harvest it in small batches, then carefully dry the mushrooms to avoid any microbial contamination.

We grind the dry chaga into a fine powder, which we package for you in environmentally friendly amber glass jars. Please reuse or recycle these once they’re empty! And before then, store your functional fungi powder in a dark place at room temperature to keep it fresh.

We take pride in offering only the finest medicinal mushrooms. That’s why we have our chaga tested by independent and accredited quality checkers. What’s more, we don’t add any starch or other filler ingredients – what you receive is 100% pure chaga powder.

How to use chaga powder

Chaga mushroom is a wonderful addition to this pumpkin spice latte recipe. However, there are plenty of other ways to include this fab fungus in your diet. The most effective method is to add a teaspoon to 250ml of hot water and steep or simmer it for about 30 minutes. This helps to draw out the mushroom’s nutrients. You can then use the steeped chaga to make tea, coffee, or hot chocolate.

It’s possible to take chaga up to twice a day, for 6-8 weeks. We recommend then having a break of 1-8 weeks before starting the next cycle. This is to make sure you don’t develop a tolerance for the mushroom or over-stimulate your immune system.

Please note that you shouldn’t consume any medicinal mushrooms if you are pregnant or breastfeeding. Likewise, we don’t advise giving them to children. This is because there hasn’t yet been enough research into their safety for these groups. And if you have an existing medical condition or are on any medication, consult a doctor before using functional fungi. This will help you avoid any unwanted side effects or interactions.

Top serving tips for this pumpkin spice latte recipe

As we mentioned above, it’s important to strain this pumpkin spice latte before serving. This is because not all of the chaga powder will dissolve in the milk. Straining it makes sure the drink is velvety smooth right down to the last sip.

One of the great things about this recipe is the amount of freedom you’ve got to customize it. Pumpkin spice isn’t a set blend. So play about with the spices you use and how much of them you put in. This will enable you to personalize the drink for different people or different times of the day. Similarly, you’re able to swap the coconut syrup for agave nectar or maple syrup if you prefer. And of course, you can leave off the whipped cream if you want a slightly healthier beverage. A dusting of cinnamon and cacao powder works just as well!

A steaming hot beverage is wonderfully comforting on cold days. However, you also have the option to make an iced pumpkin spice latte. Simply follow the recipe above and then pour the drink into a glass piled high with ice cubes. Delicious!

This pumpkin spice latte is perfect for snuggling on the sofa as the temperature drops and the leaves change color. Does it get any more autumnal than that?