This quick and easy take on the classic fall treat — the pumpkin spice latte — tastes great and leaves out the caloric syrups and artificial ingredients in a traditional coffee shop latte.
Nutritional highlights: Pumpkin puree gives you a punch of vitamin A and fiber, while the milk provides 30 percent of your daily calcium and 25 percent of your daily vitamin D needs.
1 cup milk (nonfat or 1 percent, preferred)
2 tablespoons canned, 100 percent pure pumpkin puree
2 teaspoons sugar (to reduce carbs, use a sugar substitute)
1/4 teaspoon pumpkin pie spice blend
1/4 teaspoon vanilla
1/2 cup coffee (strength of your choice)
In saucepan, whisk milk, pumpkin and sugar over medium heat until hot and slightly foamy (do not boil). Remove from heat. Whisk in pumpkin pie spice, vanilla and coffee. Pour into mug and enjoy! (Because this recipe calls for real pumpkin, the pulp will settle to the bottom of mug. If desired, use mesh strainer or sieve when pouring.)
Makes one 12-ounce latte.
130 calories, 9 grams protein, 22.5 grams carbohydrate (only 8 grams added sugar = 2 teaspoon; almost 1 gram fiber), 0 grams fat (if using nonfat milk).
Compared to coffee shop (12-ounce) Pumpkin Spice Latte (made with 2 percent milk, and including whipped cream): 300 calories, 11 grams protein, 40 grams carbohydrate (38 grams sugar = almost 10 teaspoons; 0 fiber), 11 grams fat (7 grams saturated fat).
If you don’t have pumpkin pie spice blend at home, make your own by combining 1 tablespoon ground cinnamon, 2 teaspoons ground ginger and 1/2 teaspoon ground nutmeg. This equals about 2 tablespoons pumpkin pie spice blend.
Refrigerate extra pumpkin puree in airtight container for use in smoothies, soups and chili.
Recipe adapted by Ursula Ridens from Betty Crocker website.