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Coffee to Fall For: Guilt-Free "Oh-M-Ghee" Coffee Recipe

The only thing better than coffee is fall-flavored coffee. While Pumpkin Spice and Chai Tea Lattes are undeniably delicious, I wanted to come up with a healthier version that I could drink - guilt-free - every day without breaking the bank at my local coffee shop. After experimenting with warming and soothing fall spices like cinnamon, cardamom, pumpkin, and ginger, I finally came up with a concoction so good that it will quite literally make you say,“Oh-M-Ghee”.

Listed below are some of the featured ingredients along with a few science-backed health benefits.


Once thought to be more of a vice, studies are finding that coffee alone is chock full of health-protecting benefits. Scientists reviewed over 100 studies looking at the potential health benefits of coffee and found that coffee drinkers may have a reduced risk for developing chronic diseases like type 2 diabetes, cardiovascular disease, Parkinson’s disease, and even cancer.


The active compound of turmeric is curcumin, which has been shown to be a potent antioxidant and powerful anti-inflammatory helping to stave off a variety of chronic diseases.


This spice is known for its antioxidant properties as well as its ability to helpcontrol blood pressure.

Black Pepper

One of the most interesting and important properties of black pepper is its ability to enhance absorption of other compounds in the digestive system. One of the major reasons it’s included in this recipe is because it helps boost the body’s ability to absorb curcumin, which is otherwisepoorly absorbed.


Contrary to popular belief, incorporating a little fat into your diet is not a bad thing. Consuming fat actually helps to slow down digestion, giving your digestive system a little extra time to absorb nutrients – especially fat-soluble vitamins A, D, E and K. One study even found that people who ate salads with full-fat salad dressing absorbed more nutrients than those who ate fat-free salad dressing. As with everything, the key is this: everything in moderation!

Oh-M-Ghee Coffee Recipe

Makes 1 serving


  • 1 Cup of Coffee or 2 Shots of Espresso (add ¾ - 1 cup of hot water if using espresso)
  • 2 tsp Vanilla Bean Ghee or Regular Ghee (if using unflavored ghee, I recommend adding in 2 tsp of Madagascar Vanilla Bean Extract)
  • 1 tsp honey (optional)
  • ¼ tsp Ground Cardamom
  • ¼ tsp Ground Cinnamon
  • ¼ tsp Turmeric
  • 1/8 tsp Freshly Ground Black Pepper (can add more for a little more spice!)
  • Vitamix, or blender of your choice


    Add all ingredients to a blender. Blend on high for 10-15 seconds, pour into a large mug and enjoy. Sprinkle a little cinnamon and cardamom on top for a little extra spice <3



    Kara Montgomery, neurotoxicology researcher, product development specialist

    Kara believes the small choices of what we expose ourselves to on a day-to-day basis have a profound impact on our overall health. As a published neurotoxicology researcher, Kara has studied the link between pesticides and Parkinson’s disease, participating in studies that have garnered around $1 million in NIH funding. With this knowledge, Kara takes a critical eye to the products and habits all of us engage with on a regular basis. She holds a BS in Neuroscience from King University.

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