Just Launched — The Nourish Fall Menu
During my health journey, I’ve discovered how rewarding it is to turn my favorite comfort foods into healthier, goal-supportive versions. Take the Starbucks pumpkin spice latte, for example—did you know a single serving contains a staggering 50 grams of sugar if you don’t make any customizations? Compare that to our homemade version, which has just 9 grams of sugar. That difference can make a huge impact on how you start your day, helping you avoid unnecessary sugar crashes and inflammation which will ultimately change how you feel and other decisions you make over the course of the day. My goal is to show that you don’t have to sacrifice flavor or enjoyment to prioritize your health and well-being—you can have both! We make it easy.
When we built our fall menu, we wanted to offer you both the things that we’re culturally conditioned to crave (like that Starbucks PSL) while also supporting the mind, body, and soul through the summer to autumn transition. Our bodies are doing so much, at all times in all seasons, but at these transitional points in the year, there are extra lifestyle and energetic factors that require added support. We’ll dive into this more deeply in an upcoming post, but to start, for example:
As kids are back in school and assembling in groups again, they’re exchanging bacterias and viruses, making immune support a great idea for the whole family.
Additionally, the shorter days mean loss of sunlight and the transition to a bit more serious energy may mean we crave some emotional and mood boosting agents — many of the items included have mood-enhancing and energy increasing qualities.
As summer plants wrap up the season and fall plants bloom, dust and different allergens flood the air. As such, anti-allergy and anti-inflammatory ingredients are chosen.
INTENTIONALLY CURATED FALL SPECIALS
Coconut Cream Powder Packed with healthy fats that keep you energized and is a natural immune booster. Plus, it adds a rich, creamy texture to your drinks.
Pumpkin Loaded with vitamin A to keep your eyes and immune system strong, and it’s got antioxidants that help protect your body from everyday stress.
Coconut sugar Gives you a sweet touch without the sugar crash. It has a low glycemic index and even comes with a hint of nutrients like zinc and iron.
MCT Oil A turbo boost for your brain and body. It gives you quick, clean energy without the jitters and can even support fat-burning
Lions mane A mushroom that helps keep your mind sharp, reduces brain fog, and supports your nervous system — for better focus and brainpower!
Reishi Like a big calming hug for your body. It helps you unwind, manage stress, and even boosts your immune system. Plus, it’s known to promote better sleep
Chaga Packed with antioxidants that keep your immune system strong and inflammation in check. It’s basically nature’s way of helping you glow from the inside out.
Ceylon Cinnamon Helps balance blood sugar and is loaded with antioxidants. It’s sweet, warm, and super good for your heart. Pro-tip: this is the cinnamon you want to be consuming regularly as it has lower levels of coumarin, found in cassia cinnamon, which can be harmful to the liver and kidneys when consumed in large amounts over time.
Cardamom Supports healthy digestion and can help lower blood pressure, all while adding a delicious pop of flavor to your drink.
Ginger Spicy and warming, great for digestion and fighting off inflammation. It’s also perfect for calming nausea and easing muscle soreness after a workout!
Nutmeg Cozy, comforting flavor to your drink and supports digestion. It’s also known to help you relax and may improve sleep.
Vanilla Rich in antioxidants and may even have a calming effect. It brings out the sweetness in everything without being overpowering.
Clove Tiny but mighty, and packed with antioxidants. They’re also great for supporting dental health and adding a warm, spicy kick to your favorite drinks.
Dates Nature’s candy! Full of fiber, they keep your digestion happy and provide an energy boost.
Collagen Beauty secret in a cup! It helps keep your skin glowing, supports strong nails and hair, and even keeps your joints and bones happy.
Protein Powder Perfect for refueling, helping to build and repair muscles while keeping you full.
Maca Natural energy while helping balance your mood. It’s also known for supporting hormone health and giving your overall wellness a little extra boost.
Almond Butter Creamy, nutty, and full of healthy fats and protein to fuel your day. It’s also heart-healthy and keeps you feeling full and satisfied.
Sea Moss Full of essential minerals, it supports your thyroid, immune system, and overall health
Nut Milks And especially those made clean (without additives) are a light and creamy dairy-free option that’s easy on digestion.
Apple Cider — no added sugar, apples are sweet enough! This cozy, autumnal flavor is full of antioxidants that help keep your heart healthy. Plus, it’s great for digestion and leaves your skin glowing!
Banana Full of potassium, which supports your heart and muscles. They’re also a natural energy booster, so they’ll keep you going all day.
Apple Loaded with fiber for gut health and antioxidants that help protect your heart and skin. An apple a day really does the trick
Golden Sun Milk Crafted to nourish both body and mind, Golden Sun Milk powder includes invigorating plant-based ingredients that boost energy levels while supporting digestion and reducing inflammation. Drawing inspiration from an ancient Ayurvedic wellness practice, it features turmeric as a central component, known for helping to combat fatigue and ease joint discomfort.
Maple Syrup Maybe one of nature’s sweetest offerings, giving you a rich, sweet flavor along with antioxidants and trace minerals like zinc.
Granola Crunchy and satisfying, packed with fiber to support digestion and give you lasting energy. Plus, it’s full of nutrients from whole grains, nuts, and seeds.
Pumpkin Seeds Loaded with magnesium, zinc, and healthy fats that support your heart and immune system. Bonus: they help you sleep better, too!
Bee Pollen A powerhouse of vitamins, minerals, and antioxidants. It boosts your energy, supports your immune system, and fights inflammation
Many of the above are also available in our retail section if you’re feeling adventurous and would like to recreate your own versions of these drinks at home.
CHOOSING DIFFERENTLY
Just as important as what’s included is what’s not chosen. So many of the ingredients that other fall drinks utilize to achieve the tastes and textures that make these drinks so enticing can be quite harmful to the body.
Whether you are looking to simply optimize your health or are actively working through health challenges, adding on the following can add extra stress on the system and exacerbate symptoms — or flare up the very things that you are hoping to alleviate with your other healthy lifestyle choices. Of course Nourish encourages treating yourself to delicious things and even indulging in things that feel off-limits from time to time may be beneficial for you in terms of feeling like nothing is truly ever a hard no, but we love to also give you options to enjoy things that are equally delicious and supportive of your wellness — a win win!
Sugar (Cane Sugar, Syrups)
Found in: Frappuccinos, flavored lattes, macchiatos, and seasonal drinks.
Health Considerations: Too much sugar can lead to weight gain, and over time, it may increase the risk of type 2 diabetes, heart issues, and tooth decay. Many popular Starbucks drinks contain more sugar than the recommended daily limit—25g for women and 37.5g for men, according to the American Heart Association.
High-Fructose Corn Syrup
Found in: Some syrups and sauces used in beverages.
Health Considerations: Linked to issues like weight gain, fatty liver, and insulin resistance, it's something to be mindful of in larger amounts.
Artificial Flavors and Sweeteners (e.g., Sucralose, Aspartame)
Found in: Some sugar-free syrups and "light" drinks.
Health Considerations: While low in calories, artificial sweeteners may affect gut health and have been linked to increased cravings. There's ongoing research on long-term effects, so moderation is key.
“Natural” Flavors
This is a term that can be a bit misleading. While it sounds wholesome, it actually refers to any flavoring derived from a natural source—such as plants or animals—but it can be heavily processed and combined with non-natural chemicals for preservation or enhancement. In fact, under the "natural flavor" label, a wide range of ingredients can be included, and some may not be as pure or natural as they seem. This broad definition allows for additives that aren't necessarily as simple or healthful as the name suggests. We simply don’t know what that means, which isn’t great, especially if you are in a state of health that requires special care.
Preservatives (e.g., Potassium Sorbate)
Found in: Bottled drinks and syrups.
Health Considerations: Generally safe in small amounts, but some people may be sensitive to preservatives over time, which could cause mild reactions.
Trans Fats (Partially Hydrogenated Oils)
Found in: Some pastries and prepackaged snacks.
Health Considerations: Trans fats have been associated with increased risks of heart disease and diabetes, which is why many countries are starting to phase them out.
Whipped Cream
Found in: Topped on Frappuccinos and other sweet drinks.
Health Considerations: While indulgent, and absolutely encouraged at times, whipped cream is high in saturated fat and calories, so it's best enjoyed occasionally to keep cholesterol levels in check.
Heavy Cream and Whole Milk
Found in: Lattes, macchiatos, and other milk-based drinks.
Health Considerations: These richer dairy options contain more saturated fats, which may raise cholesterol over time when consumed frequently.
Caramel Coloring
Found in: Some caramel-flavored drinks and syrups.
Health Considerations: Certain types of caramel coloring, like 4-MEI, have raised concerns about potential risks when consumed in large quantities, so it's something to be aware of if you're a fan of caramel-flavored treats.
MIND BODY SOUL CHECK-IN
Do you find yourself constantly resisting the changes that you know you need to make? What are they? Why do you think that’s true for you? Is it out of convenience? Habit?
Ask yourself who you want to be and how you want to feel? Do these habits align with the vision you have? We’re here to support you — mind, body, and soul.