Better Pumpkin Spice Latte

Fall is my favorite season! I love the cooler air and the “pumpkin spice” everything that we see this time of year. The problem is, some of the pumpkin spice drinks you find out there are loaded with sugar that is not better for your health.

Did you know a Starbucks Pumpkin Spice Latte contains 50 grams of sugar in just 16 ounces? That’s the equivalent of 12 teaspoons and the recommended daily limit is 6 teaspoons!!

Could there be a way to enjoy the flavors of that delicious pumpkin drink without causing a blood sugar episode and promoting inflammation in your body?

You knew I’d say yes- there is a better way. With this DIY Pumpkin Spice Latte, you get the benefit of spices like ginger which promotes a healthy inflammatory response and cinnamon which helps you maintain normal blood sugar levels. It’s sweetened with real maple syrup which is a healthier choice than refined sugar.

DIY Pumpkin Spice Latte (makes 2 cups)

What You Need:

2 cup unsweetened coconut milk (or almond milk)

4 Tbsp canned pumpkin (plain pumpkin, NOT the pie filling)

2 Tbsp Grade A or B maple syrup

1 teaspoon ground cinnamon (or 1 cinnamon stick)

1 teaspoon vanilla extract

1inch piece of fresh ginger, peeled and cut in half

2 whole cloves

1/4 teaspoon ground nutmeg

2 shots of espresso, or strong coffee

What to Do:

1. Add all ingredients except the espresso to a small saucepan and bring to a simmer. Do not boil. Simmer for about 15 minutes for flavors to blend together.

2. Remove from heat and strain into a second saucepan. Discard the solids (ginger, cinnamon stick)

3. Simmer again and use a frother or whisk to froth the milk (this may take a couple of minutes). Alternatively, add the mixture to a blender and carefully blend, making sure to vent the lid to allow the heat to escape.

4. Add your espresso shot or coffee to a mug and spoon the frothy pumpkin mixture on top. Sprinkle with nutmeg.

MODIFICATIONS FOR CF (aka “MODS”)

Trying to gain weight? Top with a dollop of whipped cream and consider using canned full fat coconut milk (mix in a bit of water if it’s too thick)

Trying to lose weight? This drink is perfect for you as is.

Blood sugar issues? Consider replacing maple syrup with a few drops of stevia if you are avoiding all added sugar

Digestive challenges? Ginger will help soothe digestion and reduce inflammation in your digestive tract. If you need more fiber, stir in a teaspoon of ground chia seeds to help move things along.