As the air turns crisp and leaves begin to fall, there’s something undeniably comforting about the warm, earthy, and nostalgic aroma of autumn spices. So much so, we deem this time of year as pumpkin spice season! But beyond their cozy flavor, many of the spices we associate with fall like cinnamon, clove, nutmeg, ginger, and chili pepper, offer a surprising array of health benefits. And it doesn’t stop there: herbs like sage, rosemary, thyme, and powerhouse ingredients like curcumin bring anti-inflammatory, immune-boosting, and antioxidant-rich properties that help to support wellness through the colder months (1,2).
At Clean Juice, we are big fans of heartwarming fall spices and flavors. That’s why we couldn’t miss the chance to create the coziest limited time fall items yet! Introducing the Apple Cider One, the Caramel Apple One, and the Apple Ginger Fire one – a juice, smoothie, and wellness shot trio here to spice up your fall!
- Apple Cider One: Apple, Lemon, Pumpkin Spice
- Caramel Apple One: Apple, Banana, Almond Milk, Greek Yogurt, Chia Seeds, Vanilla, Maple, Dates, Date Smear
- Apple Ginger Fire One: Lemon, Ginger, Apple, Cinnamon, Cayenne
Many may be surprised to find out that the pumpkin spice blend itself, is one of the most anti-inflammatory spice combinations out there. Spices such as cinnamon, clove, nutmeg, and ginger are undercover superheroes when it comes to their health benefits. When combined together, they become a team of superheroes!
Cinnamon isn’t just a famous fall flavor… just ½ to 1 teaspoon is packed with powerful health benefits (1). This aromatic spice is rich in antioxidants and known for its anti-inflammatory properties, which can help protect the body from oxidative stress. Cinnamon may help to regulate blood sugar levels by improving insulin sensitivity, and has also been linked to improving heart health by lowering cholesterol and triglyceride levels (1). Plus, its naturally sweet flavor makes it a great way to enhance smoothies, juices, or snacks without added sugar. Cinnamon can also be used in savory foods! It can be a delicious addition to roasted vegetables like carrots or sweet potatoes, and added to soups, stews, sauces, and proteins such as spiced or braised meats. Whether sprinkled on apples or blended into your favorite fall drink, cinnamon brings both flavor and function to the table.
Cloves are small but mighty when it comes to both flavor and health benefits. Known for their boldness and warmth, cloves are rich in antioxidants, particularly eugenol, a compound with powerful anti-inflammatory and antibacterial properties. Traditionally used in herbal remedies, cloves have been shown to help support immune health, aid digestion, and even help reduce oxidative stress in the body (1,2). Their intense, spicy-sweet flavor pairs beautifully with fall-inspired dishes and drinks. Just ¼ to ½ teaspoon of ground cloves per day can go a long way in bringing both wellness and warmth to your seasonal favorites.
Nutmeg has a long history of medicinal use and health-supporting benefits. Rich in antioxidants, nutmeg can help combat inflammation and oxidative stress in the body, helping to support everything from brain health to digestion. It has been traditionally used to ease nausea, promote sleep, and even enhance mood, thanks to compounds like myristicin and safrole, which may have mild calming effects when consumed in small amounts (1,2). As with most potent spices, a little goes a long way. Nutmeg is best enjoyed in moderation, just ⅛ to ¼ teaspoon daily is needed to harness its benefits without overdoing it. With its grounding aroma and surprising versatility, nutmeg is a perfect seasonal addition to your fall wellness routine.
Ginger is one of the most beloved and zesty spices, known for its powerful health benefits. For centuries in traditional medicine, ginger has been used for its potential to ease nausea, reduce inflammation, and support digestion. Its active compound, gingerol, has antioxidant and anti-inflammatory properties that may help to relieve joint pain, soothe sore muscles, and even support immune health. Whether steeped in tea, blended into smoothies, or added to savory dishes, ginger brings a spicy kick that wakes up the senses while nourishing the body. It’s especially comforting during the cooler months, offering warmth from the inside out. A little fresh or ground ginger, about 1 to 2 grams, each day can go a long way in supporting your overall wellness.
While we may think more about curcumin and chili pepper in fall due to their front seat in some of our favorite fall menu items like soups, stews and, of course, chili, at Clean juice, we keep these spices on our menu all year long for their potent health benefits and versatility. Curcumin is the bright yellow compound found in turmeric celebrated for its powerful anti-inflammatory and antioxidant properties. It’s been extensively studied for its ability to help support joint health, reduce inflammation, and even boost brain function. However, curcumin is not as easily absorbed on its own, so it’s best enjoyed with a pinch of black pepper or some healthy fat to maximize its benefits (1,2). To experience the positive effects, try adding 1/2 to 1 teaspoon of turmeric powder to your meals or drinks (1,2). Chili peppers, on the other hand, bring heat and metabolism-boosting benefits thanks to the active compound capsaicin. Capsaicin may help increase circulation, reduce pain, and promote fat burning. Incorporating just a small amount, like a pinch of chili powder or a few slices of fresh chili, into your diet can provide these perks without overwhelming your taste buds (1,2). Both turmeric and chili pepper can be creatively blended into smoothies and juices, adding a spicy, warming kick while boosting your health. At Clean Juice, try adding turmeric powder and a dash of black pepper to tropical fruit smoothies for an anti-inflammatory boost, or blend cayenne pepper into citrus juices, veggie blends, or even hot chocolate at home for a metabolism lift and unique flavor twist.
Rosemary, sage, and thyme are not on our Clean Juice menu, however, they are delicious herbs that come alive in the fall! These aromatic herbs not only elevate the flavor of meals but also pack impressive health benefits thanks to their rich profiles of antioxidants, anti-inflammatory compounds, and essential oils (1,2). Rosemary is known for its ability to enhance memory and concentration, thanks to compounds like carnosic acid that protect brain cells from damage. It also supports digestion and has antimicrobial properties. A daily intake of about 1 to 2 teaspoons of fresh rosemary or 1/2 teaspoon of dried rosemary can offer these benefits without overwhelming the palate (1,2). Sage, celebrated for its calming effects, may help improve cognitive function and ease symptoms of anxiety and inflammation. It’s also been used traditionally for soothing sore throats and digestive issues. About 1 to 2 teaspoons of fresh sage or 1/2 teaspoon dried daily is a good target to tap into its wellness effects (1,2). Thyme, with its high levels of thymol, is a powerful antimicrobial and immune booster, often used to fight respiratory infections and support overall immune health. Around 1 teaspoon of fresh thyme or 1/2 teaspoon dried thyme per day can help harness its benefits (1,2). These herbs can be enjoyed fresh in salads, teas, or smoothies, or dried and added to soups, stews, roasted veggies, and marinades. Incorporating them regularly not only adds a fragrant boost to your cooking but can contribute to daily intake of natural compounds that may help to promote longevity and vitality (1,2).
Lastly, we can’t celebrate our new Fall menu at Clean Juice without giving credit where credit is due: Apples! Apples are the quintessential fall fruit. Crisp, refreshing, and packed with health benefits that make them a perfect addition to your seasonal diet. Rich in dietary fiber, particularly soluble fiber called pectin, apples may help support healthy digestion, help regulate blood sugar, and help promote heart health by lowering cholesterol levels (3). They’re also abundant in antioxidants like quercetin and vitamin C, which boost the immune system just as the cooler months approach (3). Fall is prime apple season, making it easier to enjoy fresh, locally harvested varieties at their peak flavor and nutrient content. Incorporating at least one medium apple into your daily fall routine, whether sliced for a snack, blended into smoothies, or baked with the warming spices above – connects you to the rhythm of the fall season while nourishing your body with natural goodness.
As the fall settles in, there’s no better way to embrace the season than by savoring the warming spices and wholesome ingredients that are not only delicious, but support health and wellness. From cinnamon and clove to ginger and rosemary, these seasonal heroes bring powerful antioxidants, anti-inflammatory benefits, and comforting warmth to every sip (1,2). At Clean Juice, we’ve captured this essence perfectly in our limited-time Apple Cider One and Caramel Apple One, crafted to spice up your fall with every refreshing blend. So why not treat yourself to a delicious journey through autumn’s best flavors while nourishing your body? Celebrate the season with us, sip by sip, and let the magic of fall spices elevate your wellness routine.
Sources
- Jiang TA. Health Benefits of Culinary Herbs and Spices. J AOAC Int. 2019 Mar 1;102(2):395-411. doi: 10.5740/jaoacint.18-0418. Epub 2019 Jan 16. PMID: 30651162.
- Vázquez-Fresno R, Rosana ARR, Sajed T, Onookome-Okome T, Wishart NA, Wishart DS. Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies – A Systematic Review. Genes Nutr. 2019 May 22;14:18. doi: 10.1186/s12263-019-0636-8. PMID: 31143299; PMCID: PMC6532192.
- Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004 May 12;3:5. doi: 10.1186/1475-2891-3-5. PMID: 15140261; PMCID: PMC442131.