Pumpkin Spice 3 Ways – PS. You’re Welcome!

Love it or hate it – Pumpkin Spice Season is HERE. Personally I’m living for all things pumpkin spice, but if you aren’t quite as on board as I am, I’ve got some good reasons (and recipes) for you to give the pumpkin spice bandwagon a try!

First, Pumpkin is a Superfood.

That’s right!

Pumpkin is incredibly high in nutritional value, packing tons of vitamins and minerals. Becasuse of its many health benefits, pumpkin can be considered a superfood.

So What are the Health Benefits of Pumpkin?

While a lot of the United States thinks of pumpkin as a vegetable, pumpkins are actually scientifically a fruit, because they contain seeds. The bonus is that pumpkins have more nutritionally similarities to vegetables than fruits (and they’re GREAT for you!)

But beyond the delicious taste, pumpkin is highly nutritious and can have many health benefits.

For example, one single cup of cooked pumpkin (245 grams) contains ALL of the following (2):

  • Calories: 49
  • Fat: 0.2 grams
  • Protein: 2 grams
  • Carbs: 12 grams
  • Fiber: 3 grams
  • Vitamin A: 245% of the Reference Daily Intake (RDI)
  • Vitamin C: 19% of the RDI
  • Potassium: 16% of the RDI
  • Copper: 11% of the RDI
  • Manganese: 11% of the RDI
  • Vitamin B2: 11% of the RDI
  • Vitamin E: 10% of the RDI
  • Iron: 8% of the RDI
  • Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

What’s more, pumpkin might actually even help you shed some pounds!

Pumpkin is incredibly low in calories despite being packed with nutrients. In fact, pumpkin clocks in at just under 50 calories per cup about 94% of that is water, which means you can consume more of it than any other carb source – like rice and potatoes – but still take in fewer calories. Plus, pumpkin is a great source of fiber, which can help you feel fuller, longer.

That’s just in ONE SINGLE CUP! Not convinced? Wait until we add the benefits of the “spice” part of “pumpkin spice.”

Pumpkin Spice Mix Benefits:

Pumpkin spice mix consists of Ginger, Allspice, Cinnamon and Nutmeg, all powerhouse additions to your diet in their own right. Together, they make up a delicious squad of spicy goodness.

  • Ginger: High in antioxidants, which helps prevent cell damage, Ginger can also help with nausea and inflammation.
  • Allspice: This spice is also high in anti-inflammatory properties, and can help relieve gas, bloating, and even constipation.
  • Cinnamon: A superfood powerhouse, cinnamon may help lower blood sugar levels, reduce cholesterol, inflammation, and supports digestion.
  • Nutmeg: Nutmeg is wonderful for the ability to help with pain relief and indigestion, but can also boost brain functioning and helps to detoxify the body.

All right, now that I have you convinced you NEED to add some pumpkin spice goodness to your life, here are three different easy pumpkin recipes (you’re welcome!)

Superfood pumpkin bars

These pumpkin bars are perfect for a quick snack, and packed with filling nutrition + flavor.

Superfood Pumpkin Bars

Superfood Pumpkin Bars
 Keywordpumkin, pumkin bars
 Prep Time1 hour
 Servings16 Bars


  • Food Processor


  • 2 cups dates pitted
  • 2/3 cup pumpkin seeds
  • 1/2 cup chopped toasted almonds
  • 1/2 cup chopped toasted pecans
  • 1/2 cup pumpkin puree
  • 1 tbsp pumpkin pie spice
  • 1 cup shredded coconut
  • 1/3 cup chia seeds
  • 1/4 cup hemp seeds
  • 1/2 tbsp melted coconut oil


  • Line an 8 or 9-inch square baking pan with parchment paper.
  • In a food processor (or really good blender), combine the dates, pumpkin seeds, almonds, pecans, pumpkin purée, and your pumpkin pie spice; pulse until everything is coarsely ground together. Add in coconut oil, chia seeds, hemp hearts, and coconut oil; pulse until combined. You may need to scrape down the sides of the bowl as needed to make sure every last bit is combined.
  • Pour your mixture into the prepared pan, and press down firmly. Cover with plastic wrap and refrigerate for at least 1 to let everything harden. Cut into 16 individual bars.

Dairy-free Pumpkin Spice Latte

A good #PSL is basically a must-have for fall. But you can have your pumpkin spice latte without any of the artificial sweeteners and dairy usually found at Starbucks. This easy recipe lets you get all the flavor of your favorite fall beverage, without the bad stuff!

Dairy-free Pumpkin Spice Latte

Dairy-free Pumpkin Spice Latte
 Keyworddairy free latte, dairy free pumpkin spice latte, pumpkin spice latte
 Prep Time10 minutes
 Servings1 serving


  • 1 cup almond milk
  • 1 tbsp pumpkin puree
  • 4 drops honey
  • 1/8 tsp ground cinnamon
  • 1/16 tsp ground nutmeg
  • 1/16 tsp ground ginger
  • 3/4 cup extra strong black coffee


  • Combine your almond milk and pumpkin puree in a small pot. Heat your mixture over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. Add in the honey, cinnamon, nutmeg, and ginger. Keep whisking your mixture until your latte becomes frothy.
  • Add your strong coffee to a large mug, and pour the almond milk + pumpkin mixture on top. Enjoy!

Pro tip: Check out our article about how Coffee supports your memory and promotes brain health!

Pumpkin Spice Superfood Smoothie

Where would we be without a pumpkin spice smoothie? This recipe will have you sipping pumpkin spice vibes through a straw in no time!

Pumpkin Spice Superfood Smoothie

Pumpkin Spice Superfood Smoothie
 Keywordpumpkin smoothie, pumpkin spice smoothie, pumpkin superfood smoothie
 Prep Time10 minutes
 Servings1 serving


  • Blender


  • 1 cup almond milk (or dairy free milk of choice)
  • 1/2 cup pumpkin puree
  • 1 cup frozen banana
  • 1/4 cup frozen cauliflower
  • 1 1/2 tsp pumpkin pie spice
  • 1 tsp hemp seeds
  • 2 tsp ground flax seeds
  • 2 tbsp vegan vanilla protein powder Optional


  • Add all your smoothie ingredients into a blender and blend until smooth. Pour into 2 8-oz cups or 1 bowl. Go wild with your toppings!

I hope I’ve managed to convince you to try pumpkin spice (if you’re not already a fan!)

What’s your favorite way to get your pumpkin spice on? Leave your comments below! Be sure to come follow Blendtopia on Facebook to stay connected, and follow us on Pinterest to get even more ideas for maintaining our mental, physical, and emotional wellness.