Homemade pumpkin latte cuts calories, fat, sugar

It’s not just for pies. Recipes abound for using canned pumpkin puree in all kinds of ways, some more wholesome than others.

This blog’s previous post touted a coffee cake, moistened and offering some vitamins and fiber, thanks to canned pumpkin puree. Remember to reach for the “pure pumpkin,” not pie filling as indicated on the can’s label.

Why use canned? It’s not just a question of convenience. Almost invariably, the texture is superior to what even professional cooks can achieve from a fresh pumpkin.

But once you’ve opened a can, many recipes don’t use the entire portion. So spreading the pumpkin love around your day’s meals is strategy that’s not just cost-conscious, but calorie-conscious if you’re of the ilk who enjoys “pumpkin-spice” beverages.

Starbucks’ grande pumpkin-spice latte costs $5 and packs 380 calories, 14 grams of fat, 52 grams of carbohydrates and 50 grams of sugar. By contrast, this DIY latte that requires only a blender has 178 calories, 3 grams of fat, 15 grams of carbohydrates and 13 grams of sugar. And it’s still flavorful and fragrant without the thick, sugary taste of commercial counterparts.

Tribune News Service photo

Healthy DIY Pumpkin Spice Latte

2 ounces espresso (or 4 to 6 ounces strong coffee)

2 tablespoons pumpkin puree (NOT pumpkin-pie filling)

1/4 teaspoon pumpkin-pie spice

1/8 teaspoon vanilla extract

1 tablespoon real maple syrup

1 cup non- or low-fat milk (or almond milk)

In a blender jar, blend the coffee, pumpkin, spice, vanilla extract and maple syrup until smooth.

Froth the milk. If you don’t have a milk frother, warm it in microwave and blend until frothed.

Pour pumpkin coffee mixture into a serving mug. Top with milk, reserving foam with a spoon. Add foam on top and dust with a sprinkle of pumpkin-pie spice.

Recipe adapted by Tribune News Service from livestrong.com.

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