What costs five
bucks, tastes like fall and has a whopping 380 calories per
officially pumpkin spice latte season, but too many of those
Starbucks PSLs can hit not just the pocketbook, but your
calorie count, too.
clinical dietitian at Parkland Health and Hospital System,
showed us an alternative, healthier pumpkin spice latte
that’s quick and easy to make at home.
ingredients it takes to make this one is so much less
expensive, it has way less calories and way less sugar,”
For example, a
grande pumpkin spice latte at Starbucks, costing $5, has 380
calories, 14 grams of fat and 52 grams of carbohydrates with
50 grams of sugar.
Our DIY PSL of
the same size: Only 178 calories, 3 grams of fat and 15 grams
of carbohydrates with 13 grams of sugar.
worry about that “health food” taste: This homemade latte
is flavorful and fragrant. It has a natural pumpkin taste
without the thick, sugary flavors of the mass-marketed
pumpkin spice everything has health benefits beyond trendy
treats. Pumpkin is a natural source of vitamin A, vitamin C
and potassium. When making your pumpkin dishes, Doherty said
to buy pure pumpkin puree, not canned pumpkin pie filling with
pie filling has lots of additives like sugar and salt,”
Doherty said. “The only ingredient that should be there is
PUMPKIN SPICE LATTE
espresso (or 4-6 ounces strong coffee)
pumpkin puree (NOT pumpkin pie filling)
pumpkin pie spice
real maple syrup
1 cup non- or
low-fat milk (or almond milk)
pumpkin, spice, vanilla extract and maple syrup until smooth.
Froth the milk.
If you don’t have a milk frother, warm it in the microwave
and blend until frothed.
coffee mixture into a serving mug. Top with milk, reserving
foam with a spoon. Add the foam on top and dust with a
sprinkle of pumpkin pie spice.
1 frozen banana
2-3 ice cubes
1/4 cup canned
1/4 cup vanilla
1 cup low- or
non-fat milk (or almond milk)
1 scoop vanilla
whey protein powder
ingredients in a blender and blend until smooth.
PUMPKIN SKILLET LASAGNA
1 large can (29
ounces) pure pumpkin puree
3/4 cup ricotta
1/3 cup sliced
6 herbed turkey
1 cup shredded
In a bowl, mix
pumpkin, egg, ricotta and sage.
Spread 1 cup in
a large, ovenproof skillet.
noodles, meatballs and pumpkin mixture. Repeat twice.
Add 1 cup
water, cover and simmer over medium for 10 minutes.
Bake at 425
degrees Fahrenheit, uncovered, until noodles are cooked, about