Spiced Cherry Syrup

If your morning isn’t complete without a cozy latte moment, or a quick coffee shop run, then you’re in good company. It's like a sacred little ritual. But depending on how you indulge, you may or may not be messing with your hormones. Caffeinated, sugary lattes are such an energizing treat, but they can also be the cause of your constant mid-day crashes, poor sleep and cycle discomfort. But I'm not here to tell you to give up your fave lattes, I'm here to put you on to this Spiced Cherry Syrup. 

After seeing all of the new cherry coffee recipes for the Spring season, it had me thinking: what if I could recreate that same cozy vibe at home with ingredients that actually support my energy instead of draining it? What I ended up with is this Spiced Cherry Syrup. It's warm, fruity, and lightly sweet thanks to monk fruit, with just enough spice to make every sip feel like something special.

 

WHY BLOOD SUGAR BALANCE MATTERS.

Your first meal of the day sets the tone for how your body will manage energy, mood, and hunger for the rest of the day. When you flood your system with sugar or refined carbs in the morning, your blood sugar quickly spikes, and your body responds by pumping out insulin to bring those levels back down. That spike-and-crash pattern doesn’t just mess with your energy. It kicks your cortisol (your stress hormone) into high gear, increases inflammation, and disrupts the delicate dance between estrogen and progesterone.

When blood sugar is mismanaged, especially early in the day, it can make your body feel like it’s under constant pressure. You might feel shaky, irritable, or anxious. You crave more sugar to fix the crash, and the cycle repeats which puts your hormones on a rollercoaster. Over time, this pattern can lead to more intense PMS symptoms, irregular cycles, and fatigue that coffee alone can’t touch.

 

WHAT'S INSIDE THIS SPICED CHERRY SYRUP (& WHAT'S NOT).

I hate to break it to you but most traditional syrups are loaded with refined sugar, preservatives, and artificial flavors—all of which can send your blood sugar soaring first thing in the morning. That spike might feel like a burst of energy, but it’s often followed by a hard crash that leaves you foggy, tired, and craving more sugar.

This syrup is different. There's no weird thickeners or artficial flavors. It’s made with fresh cherries, monk fruit sweetener, and a blend of warming spices—all chosen not just for flavor, but for their ability to support your blood sugar and hormone health.

Here's what makes it work:

• Tart Cherries – these are the foundation of the recipe. They're flavorful, rich in antioxidants and have been shown to reduce inflammation. They also support natural melatonin production, which can help regulate your sleep-wake cycle and menstrual health.
• Monk Fruit Sweetener - this is a natural alternative to refined sugar that doesn’t spike your blood sugar. Studies show that monk fruit extract is safe for blood sugar management and may even support antioxidant activity. You can also use coconut sugar. 
• Cinnamon, Clove, and Cardamom – these warming spices aren’t just cozy, they’ve been linked to improved insulin sensitivity, lower blood glucose levels, and digestive support. 

 

HOW TO USE SPICED CHERRY SYRUP.

Don’t box this syrup into “coffee shop only” territory. I mean, it's delicious in lattes (like this yummy Iced Matcha Latte w/ Cherry Cold Foam) and even in chai tea with a splash of oatmilk (a play on Starbuck's Cherry Chai Latte). But this syrup is flexible and fun to play with:

• Mix with sparkling water, lime juice, and crushed ice for a refreshing mocktail
• Drizzle over pancakes, yogurt, or oatmeal for a burst of flavor
• Add to baked goods like muffins or quick breads for a subtle spiced sweetness

Once you make it, I promise you’ll start dreaming up your own combos. 

What’s the first thing you’d try this syrup in? A latte, mocktail, or something totally unexpected? I’d love to hear how you’re using it in the comments!