A healthier take on the pumpkin spice craze

Do I think it's silly that every girl (+ the guys who won't admit it) obsess over all things pumpkin this time of year? Yes. Will I still partake in the seasonal nonsense? Also yes. If you can't beat 'em, join 'em - you can have your PSL and drink it, too. ️

Here are some things to keep in mind this fall to keep indulgences in check:

  • Order a low-fat latte (non-fat or almond/coconut milk), add 1 pump pumpkin spice, ask for pumpkin spice sprinkles on top and skip the whip. That cuts the originally 340 calorie drink in HALF (literally). PS: the actual pumpkin spice sauce has dairy, so the alternative milk doesn't make it completely dairy-free, if that's something you're cautious of.
  • For an even lighter coffee, order an Americano (espresso + water) with some steamed cream or coconut milk (the steaming makes the milk taste sweeter), and add 1 pump pumpkin spice. Boom! 
  • Snag some pumpkin spice K-Cups for your Keurig.
  • The store bought pastries are hefty: running 380-500 calories (+ lots of sugar) per muffin or scone. Make baked goods yourself with healthy tricks like utilizing apple sauce, Greek yogurt, egg whites and/or protein powder. Test one, and give the rest away. I found a handful of ideas (complete with nutrition facts) on Cookie and Kate and on Amy's Healthy Baking.
  • Treat pumpkin pie like Thanksgiving food, not "because Costco has them already" food. You're in control of your choices, not the supermarket.
  • Pick up some pumpkin spice tea on Amazon for all the warm-your-heart-deliciousness and none of the calories (seriously zero, it's just tea).
  • To make a macro-friendly pumpkin spice hot chocolate, steam 8oz of chocolate almond milk (or heat in the microwave), add 1/2oz pumpkin pie sauce and top with cinnamon, nutmeg and if you're feeling super festive, finish with a dollop of whip (15 cals per 2 tbsp). This version: 132 calories. An 8oz pumpkin spice hot chocolate at Starbucks: 438 calories. Whoa!

Lastly, below is a shake recipe I love to make this time of year. By utilizing real pumpkin and no added sugar, it satisfies the craving without the added empty calories. And, sneaking protein in throughout the day is always a plus! This blended treat has good sources of protein and carbs, and is low in fat -- perfect for a post-workout meal.

Recipe: Pumpkin Protein Shake

Ingredients

  • 1 cup unsweetened almond milk
  • 1/2 cup pumpkin puree
  • 1 teaspoon honey or agave
  • 1 scoop protein powder (chocolate or vanilla)
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1/2 banana
  • Ice cubes (about 6)

Directions

Throw it all in a blender and mix until ingredients look smooth. Top with nutmeg and cinnamon. 

Macros

32g carb, 6g fat, 27g protein (290 calories) for one shake.

Modifications/Suggestions

  • For extra protein, add 1/3 cup Greek yogurt, 2 tablespoons of collagen protein, or 2 tablespoons of powdered peanut butter.
  • For extra fat, add a tablespoon of almond butter or MCT oil.
  • For extra sweetness, add 1 tablespoon cocoa nibs, a pinch of stevia or a few drop of liquid stevia.

Enjoy, 'tis the season!

Resources:

Starbucks Nutrition Facts