pumpkin spice

Good Sips: Pumpkin Spice Coffee Creamer by emily penn

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The coffee creamers in stores are pretty sad - even the supposed “healthy” brands. They almost always have some form of undesirable sugar or thickener or preservative or SOMETHING. This is so easy to make yourself, it’s a no-brainer. And it is SO good. I’ve been known to take straight sips from the jar. No judgement, okay?

Pumpkin Spice Coffee Creamer

Make approximately 2 cups

1 can full fat coconut milk
1 tbsp MCT oil (or other neutral tasting oil, no vegetable oil please)
3-5 dates, pitted and soaked in warm water
1 tsp pumpkin spice
1 tsp vanilla extract
dash of salt


1.    Place all ingredients in a high speed blender and blend on high for 30 seconds.
2. Taste a little bit. Add 1 or 2 more dates if you prefer a sweeter creamer
3. Add to all your favorite hot bevvies!

* Don’t skip the oil - it helps emulsify the coconut milk so that it doesn’t separate and get hard in the fridge.
* Different brands of coconut milk will have different consistencies. I’ve found Whole Foods 365 brand to have the perfect consistency. Trader Joe’s was too thick. You can use whatever milk you’d like, but it might not be as creamy as the coconut.
* My favorite MCT oil

Good Food: Pumpkin Pie Smoothie Bowl by emily penn

A totally veggie based smoothie bowl that tastes like pumpkin pie!? Yes, please!

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Pumpkin Pie Smoothie Bowl

Serves 1

3/4 cup pumpkin puree
1 cup steamed then frozen cauliflower
1 scoop vanilla protein powder
1 heaping tsp pumpkin spice
1-2 tbsp of flax, chia or hemp seeds (optional)
1/2 - 1 cup liquid


1.    Place all ingredients in a high speed blender and blend until smooth.
2.    Pour into your favorite bowl and adorn with your favorite toppings - I like using grain-free granola, pumpkin seeds, cacao nibs and bee pollen.
3.    Enjoy! I hope you feel full, happy & ready to take on your day! 

* If you don’t have / don’t want to use vanilla protein powder, add 1/2 - 1 whole banana (fresh or frozen) for sweetness, plus a splash of vanilla extract.