As the days get a little shorter and the air becomes slightly cooler, you need to comfort the soul with healthy and delicious breakfasts. That doesn’t mean you should enjoy eggs, bacon, and toast every morning. As hearty as that breakfast sounds, it is far from the best idea if your goal is to watch your weight, optimize digestion, and stay full until the next meal. 

Both chia pudding and overnight oats are perfect solutions for busy mornings. Not only are they rich in flavors and nutrients, but they are also highly convenient. Prep your overnight oats or chia pudding at night, place in the fridge, and pull the jar out in the morning. If you want to get a little fancy, feel free to add some fresh toppings to your oats or pudding in the morning. That’s entirely up to you, though. 

What we can say for certain is that overnight oats and chia pudding can eliminate breakfast prep time from your morning to-do list! The recipes in this article are not your average chia pudding and overnight oat recipes. We’ve put a fall spin on each of them, infusing the cozy essence of autumn. Please enjoy them!

Overnight Chai Steel Cut Oats

Breakfast on-the-go is a mere five minutes away now that you have this chai-spiced overnight oat recipe. Get your chai on without visiting the coffee shop!

Click here to make the recipe. 

Pumpkin Spice Chia Pudding

Start your mornings off with a holiday-inspired pumpkin spice chia pudding that’s ready to pull out of the fridge and enjoy immediately.

Click here to make the recipe. 

Maple Apple Overnight Oats

Dive into a breakfast that tastes like dessert! Fill up on fiber, protein, healthy fats, and other nutrients with these maple apple overnight oats.

Click here to make the recipe. 

Pumpkin Chia Pudding

Pumpkin chia pudding is a simple fall treat that is both easy to make and incredibly healthy. No cooking required! Mix it up and refrigerate!

Click here to make the recipe. 

Banana Bread Overnight Oats

Although banana bread isn’t signature to fall, it is a classic treat that you see around this season. Enjoy the flavor of banana bread without worrying about the unhealthy carbs.

Click here to make the recipe. 

Healthy Pumpkin Pie Chia Pudding

What if you could eat dessert for breakfast? Well, you can with this awesome pumpkin chia pudding! Get seasonal and try this tasty recipe.

Click here to make the recipe. 

Maple, Fig, And Tahini Overnight Oats

Want to wake up and have breakfast made and ready to go? This overnight oat recipe is easy to make and ready for you in these cold mornings.

Click here to make the recipe.

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With 2024 just around the corner, plans are coming together to create one final memory of 2023. You don’t have to give 2023 a grand farewell because going out on the town isn’t for everyone. In fact, it can be quite irritating and tricky to coordinate, especially if your plans involve a lot of people. Not to mention, creating a plan that pleases everyone is always a difficult feat. 

You can end 2023 on a happy note without attending a large party or special event. Some people like to see comedy shows or concerts, while others enjoy staying home. If you fall into the latter category then this article is for you. Here are some unique ways to welcome 2024!

Midnight Yoga Session

Are you a fitness geek? Is your goal to add more fitness into your life in 2024? Pledge to make 2024 a fruitful year for your health by starting it with a midnight yoga session. Consider coordinating this plan with a few friends, or bust a solo mission, but a group can provide more support and encouragement. Take your mats out to a garden area and begin your session when the clock strikes midnight. Alternatively, end your session with corpse pose to ring in the new year. Yoga helps to relieve stress and restore balance to prepare you for a good night’s rest.

Outdoor Movie Night

Make New Year’s Eve memorable by organizing an outdoor movie night. Transform your backyard, or the backyard of a friend’s house, into a cozy cinema setting. Set up a projector, hang some fairy lights or string lights, and get out some comfortable chairs and cozy blankets. Consider making a large batch of a warming beverage, such as hot cider, hot chocolate, or even a large batch of chai tea. Poll a few movie options between your group and see which one prevails. There’s nothing like a little slice of nostalgia to ring in 2024. 

Starry Night Picnic

If the weather permits (and this also applies to the above suggestion), welcome 2024 with a starry night picnic. Pack some delicious snacks, some warm drinks, and cozy blankets and jackets. You can plan this picnic in several unique ways. Head to a nearby park and watch the fireworks, remain in your backyard, head to the top of your building, or make a weekend out of it and visit a national park. If you choose the last option, the night will be quiet and stars should be in full view. Bask in the serenity of the peaceful night and gaze up at the stars with the one(s) you love. Spending the night solo isn’t a bad move either!

Time Capsule Tradition

Organize some friends, family, or even some neighbors to celebrate a time capsule tradition for New Year’s Eve. Encourage people to contribute letters or mementos and bury your time capsule at a designated spot. It’s up to you when you choose to open the time capsule next. Perhaps you dig it up in a year, five years, or 20 years! Opening your time capsule often creates a beautiful and sentimental tradition of celebrating the passage of time. 

Virtual Countdown Party

The beautiful thing about technology is that it can easily connect you to other people, relatives, and friends spread out around the globe. Host a virtual countdown party in the era of global connectivity! Due to the pandemic, your virtual connectivity game should be strong! Create games, share your resolutions, and countdown to the beginning of 2024 together.

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Ahhhhh, the pumpkin spice latte (PSL) is the classic drink of the fall season. It hits coffee shop menus well before the official start of fall and tends to stay until the holidays are over. People love it, despite the high sugar and calorie content. It is an indulgent seasonal beverage, but dietitians aren’t necessarily the biggest fans of it. They are, however, a fan of an underrated drink that is available year round. The best part? It still provides that heartwarming fall goodness!

What Is Chai Tea?

Chai tea has roots in Indian cuisine and is a cultural staple. Referred to as masala chai, chai tea is a black tea mixed with various spices, including cloves, black pepper, cardamom, cinnamon, and black pepper. The tea always comes with milk and masala, and is never referred to as plain black tea. You can enjoy chai tea in the morning with breakfast, but it is a common afternoon drink as well. 

The traditional preparation is with loose-leaf black tea, water milk, grated fresh ginger, fresh mint leaves, and spices. The recipe may change depending on where you are in India. Chai tea offers a rich flavor that is both sweet and aromatic from all the spices. Because it contains all of those wonderful spices, chai tea has some impressive health benefits. That is exactly why dietitians encourage you to drink it during the fall. Continue reading to learn about the benefits of chai tea. 

It Helps Relieve Nausea

Ginger, cinnamon, and black pepper all work to aid the digestive process. According to studies, eating ginger can help relieve gas, bloating, and constipation because it reduces fermentation in the gut. Additionally, cardamom and cloves exhibit potent antiviral, antibacterial, and antifungal activity. Drinking chai tea regularly may help improve both digestion and immune function. Just make sure you don’t overload your chai tea with sugar. 

It May Help Maintain Oral Health

Historically, many cultures used cloves to maintain optimal oral health. It is a sweet-tasting spice that is incorporated into many types of herbal mouthwashes and rinses. Herbal mouth rinses that contain tea tree, basil, and clove oils were very beneficial in preventing bacteria that cause plaque and gingivitis, according to a 2014 study. 

It May Benefit Heart Health

Cinnamon packs a serious nutritional punch, and is especially beneficial for the heart! Not only has it been associated with reducing total and bad cholesterol, but it may also reduce blood pressure and support the heart. More research is still necessary to determine the exact association of cinnamon and heart health, though. A 2013 study found that taking a cinnamon supplement was associated with lower systolic and diastolic blood pressure in people with type 2 diabetes. A 2021 study found that cinnamon was able lower systolic blood pressure, but only a moderate amount. It also helped to improve participants’ cholesterol levels. 

It Promotes Healthy Blood Sugar Levels

Many of the spices, especially cinnamon, in chai tea may help to lower blood sugar levels. A 2011 review found that whole cinnamon and cinnamon extract significantly lowered fasting blood glucose in people with type 2 diabetes and prediabetes. Another small study monitored people with type 2 diabetes who took cinnamon supplements as a part of their treatment. After three months, their A1C levels and fasting blood glucose levels were much lower than they were at the beginning of the study, especially compared to the placebo group. Other studies suggest that cardamom can help regulate blood sugar and reduce inflammation. It may even reduce A1C, triglyceride, and insulin levels in people with type 2 diabetes.

It Helps Boost Energy Levels

Chai is a black tea, which contains caffeine. In fact, one cup of chai tea has about 25 to 30 milligrams of caffeine. In comparison, a cup of coffee can contains anywhere from 100 to 120 milligrams of caffeine. Chai tea contains way less caffeine than coffee, making it a great option for those who are sensitive to caffeine’s effects. That said, you still get a little caffeine hit! Plus, the spices in chai tea come with a series of antioxidant compounds that can help combat inflammation.

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With this recipe, comfort is guaranteed within five minutes because it only takes five minutes to make. Although you cannot enjoy this recipe while cleansing, you can have it once you finish your cleanse. Not only does it burst with autumn flavors, but it also is much healthier than most other pumpkin spice creations. How do we know this? Well, to put it in perspective, the average pumpkin spice latte from Starbucks contains about 12 teaspoons of sugar.

Pumpkin pie spice is a popular spice blend in North America, and it has taken the world by storm. This spice blend contains cinnamon, ginger powder, ground cloves, ground nutmeg, ground allspice, and occasionally some black pepper. All of these spices boast incredibly health benefits and flavor, which really brings this tea to life. The pumpkin pie flavor is very forward in this variation of a classic chai tea, which contains similar spices.

We know what you’re going to ask so we have the answer ready. The reason you cannot drink this tea during a Dherbs cleanse is because it uses black tea. As you know, you cannot consume caffeinated beverages during the cleanse. For this recipe, you also don’t have to make your own almond milk. You can can use a store bought variety, but make sure that there are no added sweeteners. You can also use oat milk if you prefer.

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The changing of leaves and chillier weather can mean one thing and one thing only: Pumpkin spice lattes are back! PSLs, as the pros call them, are highly sought after during the fall season. Does it get any better than drinking an aromatic PSL while apple picking on a 70-degree weather day in October? Some may argue against that, but many people agree that that scenario is paradise. 

According to a 2019 survey from Green Mountain Coffee roasters, 35% of respondents said they would name their child “Pumpkin Spice” if it meant having the beverage for life. If that doesn’t indicate a collective obsession with PSLs, we don’t know what does. In addition to Starbucks, many coffee shops and chain restaurants have incorporated it into their fall menu. While that may be a positive for the PSL enthusiast, health experts are concerned about the toll this drink takes on the health of the general public. 

What Is In A Pumpkin Spice Latte?

The concept of consuming pumpkin, coffee, and spices is not unheard of. In fact, there are many benefits associated with pumpkins, fall spices, and coffee. Unfortunately, consuming these ingredients separately and consuming them in the form of a PSL is not the same thing. It’s kind of like saying that an apple pie is just as healthy as eating a handful of apples. One is a dessert and the other is a fiber-rich and filling snack. 

Let’s use a 16-ounce PSL from Starbucks as an example. The version with 2% milk and whipped cream has 380 calories, 14 grams of fat, eight grams of saturated fat and contains 50 grams of sugar. Just so everyone is aware, that is about 12 teaspoons of sugar. That not only exceeds the sugar in an average can of soda, but it also exceeds the American Heart Association’s recommendation that women should consume no more than 25 grams of sugar per day. Compare that to a cup of regular black coffee, which has no sugar and no more than 25-50 calories. Sorry to say this, but the PSL, much like the apple pie, is a dessert.

The Calories Don’t Fill You Up

Some data suggests that the calories from a PSL do not promote as much satiety as eating a meal with the same calorie count. Health experts say that people don’t register the calories they drink. In the case of calorically heavy beverages like PSLs, you may experience more intense cravings or hunger later. Not only does regular consumption of the drink lead to weight gain, but so does the unhealthy eating that comes later. Plus, the intense sugar rush you get from a PSL does unhealthy things to your brain. In the worst case scenario, you develop a food addiction. Case in point: there is no benefit you can get out of sugar in your diet. Excess sugar in your diet can lead to low energy, insomnia, cancer, and heart disease. Moderation is key!

Is There A Healthier Way To Enjoy A PSL?

We know that we may have ruined the PSL for everyone, but there are ways to make it healthier. When you order your PSL, ask the barista for half the amount of pumpkin spice sauce. You’ll get the signature pumpkin flavor you crave while lowering your sugar intake. Additionally, cut out more fat, calories, and sugar by opting out of the whipped cream topping. You also have the option to choose a variety of non-dairy milk options. Using coconut milk or almond milk in place of whole milk or 2% milk can be healthier. Just keep in mind that certain non-dairy milk alternatives can contain excess sugar. 

Should you really want to have a healthier PSL, we recommend drinking some chai tea because it has many of the same spices in a PSL. Include a splash of half and half for a creamy alternative and add some raw honey for a dash of sweetness. Just remember that a chai tea from a coffee shop may contain sugary syrups! If you make your own chai tea at home, not only do you save money, but your beverage can be much healthier. So embrace the fall season and start sipping PSLs in a healthier way. Also, as a final note, if you enjoy a regular PSL on a very rare occasion, you should be fine. It’s the daily consumption that causes long-term health problems.

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Some people say that the pumpkin craze has gotten out of hand. Everyone has an opinion; ours just so happens to be that we love pumpkin. Yes, it’s a squash, but it’s sweet, rich in fiber, and offers a lot of beta-carotene. You don’t necessarily have to use fresh pumpkin, though, as it can give the smoothie a very fibrous, grainy texture. That’s why this smoothie calls for pumpkin puree, which gives the smoothie a luscious texture.

The pumpkin and chai flavor combo maybe one of the best in the business. You can easily make chai seasoning with a few spices that you may already have in the spice cabinet. These are the spices that may not always get the love they deserve, but you have them just for this recipe. You’ll need cinnamon, cardamom, and ginger powder. If you want to add a dash of nutmeg or allspice, that will only enhance the chai flavor.

Although mixing pumpkin puree with the chai spices would be great on its own, you need a few more ingredients to bring the smoothie home. The banana adds sweetness and a creamy base, while the pecans give it the nuttiness that you crave. One could argue that blending the pecans into this smoothie makes it seem like you’re enjoying pumpkin pie filling and the crust. Lastly, you need some alcohol-free vanilla extract, a date, some ice cubes, and unsweetened almond milk for optimum creaminess.

Important Note: Do not buy pumpkin pie filling in the can. You want to buy 100% pure pumpkin puree, which does not contain added sweeteners, flavors, or excess fats. The pumpkin puree is pure pumpkin goodness, and it has a diverse nutritional profile too!

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Is it wrong to develop an addiction to ice cream? It may pose a problem if you’re watching romantic comedies and eating a pint every night. No judgments here, but shoveling that much dairy into your body every day isn’t doing any favors for your health. It’s healthier and more affordable to start making your own ice cream. Plus, an ice cream maker is so easy to use and takes up very little space in the cabinets.

Chai is a creamy, spiced tea that comes from India, but it has become incredibly popular in the United States. The tea typically contains four primary groups: black tea, spices, sweetener, and milk (this recipe calls for dairy-free coconut milk). The spices vary from recipe to recipe, but the staples include cardamom, cinnamon, black pepper, cloves, and ginger. When you add all of those ingredients to the ice cream maker, what results is an incredibly rich combination of flavors. Each spoonful of this ice cream is better than the next, so don’t eat it all in one night! Savor the sweetness and enjoy this recipe!

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Chai spice is a combination of different seasonings, which help improve digestion, boost heart health, and aid with weight loss. This recipe is great if you need to improve gut health, but it can simply be enjoyed for the sake of enjoyment. Sip on this tasty beverage and see how you like it.

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Once you make this tea, you will never want to go a coffee shop and order a chai tea because that tea will never compare to the rich spice blend of your homemade chai. Most chai blends use flavorings instead of real spices, which comprise this masala chai mix. Let us know how you like it!

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Some spices are often neglected. You may have cardamom or nutmeg in you spice cabinet and find a recipe for them. Well, dig deep into the spice cabinet for this recipe because you are going to create your own chai-spiced overnight oats. It’s like a chai tea latte in breakfast form!

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