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  • Heidi



Pumpkin is heart healthy, rich in beta carotene and

great for your immune system!

-2 cups of your favorite milk

-2 tbsp pumpkin puree

-honey, maple syrup, or your sweeter of choice

-1 tbsp vanilla-1/2 tsp pumpkin pie spice (see below)

-1/2 cup hot strong coffee

Heat milk, pumpkin and sweetener over medium heat.

Remove from heat. Add in vanilla, spice, and coffee.

Pour into your favorite mug and enjoy!

Pumpkin Pie Spice:

-2 tbsp cinnamon

-2 tsp ginger

-1 tsp cloves

-1 tsp allspice

-1/2 tsp nutmeg


Benefits from the spices in this tasty drink are: better digestion,

immune system support, brain function, anti-inflammatory,

and loads of antioxidants. This is just to name a few!

-40 black peppercorns

-10 cardamom pods

-10 cloves

-2 cinnamon sticks

-1 star anise

-2 slices ginger

-2 whole vanilla beans

-5 cups water

-5 black tea bags (optional)

-1/4 cup honey or maple syrup

Roast first five ingredients over very low heat in a large

saucepan for 1 - 2 minutes or until fragrant.

Remove and let cool.

Using a mortar and pestle or coffee grinder, grind spices

until coarse.

Combine water, all spices, and black tea in your saucepan.

Bring to a gentle simmer for 20 minutes.

Remove from heat and let sit for 10 minutes so spices can


Strain with a fine meshed sieve into another saucepan.

Add sweetener to the mixture and simmer for another

7 minutes or until the mixture has thickened.

Syrup can be stored in a mason jar in the fridge for up to

two weeks.

To Make Chai Latte:

Combine 1 part syrup to 2 parts milk. Heat slowly in saucepan

and enjoy!


Ashwagandha is an adaptogen which helps your body deal

with stress. Try this tasty, sleepy drink before you say goodnight.

-1 cup milk of choice

-1 tsp ashwagandha powder

-2 tsp cinnamon

-1/2 tsp cardamom

-maple syrup or honey to sweeten

Use a small saucepan and heat the above ingredients slowly.

Pour into your favorite mug and enjoy this soothing moon milk before bed.

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