Pumpkin Spice Done Healthy

By: Corry Matthews, M.S.

It’s that time of year – the air is cooler, the leaves are turning colors and we are looking for something warm and full of goodness to sink our teeth into. This is also the time of year for #pumpkinspice everything. The problem – most of the items we turn to are loaded with sugar, fat and lots of calories. However, with a few simple tricks, you can keep all your pumpkin goodness and still avoid the holiday weight gain. After all, you need to save some calories for all the other decadent holiday goodies.

Pumpkin Spice Latte

Yes – you can make this healthier and keep all its amazing goodness.

Ordering out: Ask for the half the regular pumpkin sauce, choose skim/almond or coconut milk, skip the whipped cream and ask for just nutmeg on the top – no pumpkin spice topping. This will reduce your sugar total AND overall calories.

Making at home: Add pure pumpkin puree (not the pie kind), your coffee or shots and stir. Froth your favorite unsweetened nut milk / coconut milk and pour over the coffee. Sprinkle the top with Pumpkin Pie Spice – my favorite is McCormick’s, it has no added sugar in it. If this isn’t sweet enough for you, add liquid Stevia or Monk Fruit to the coffee and pumpkin puree mix.

Pumpkin Pancakes

These are super easy to make.

· 3/4 c. unsweetened almond milk (or coconut milk)

· 2 c. almond flour (or alternative gluten free paleo mix)

· 1/2 c. pumpkin puree

· 1 1/2 tsp oil of choice

· 1 1/2 tsp baking soda

· 2 tsp pumpkin pie spice mix

· 1 tsp vanilla

Cook as you would your normal pancakes. Serve with a little real maple syrup.

Sweet Potato (the alternative swap)

Maybe you want all the taste of #pumpkinspice and a way to keep it as healthy as possible. My secret weapon is the sweet potato. Steam your sweet potato – this brings out all of its sweetness. While still warm, mash, and then sprinkle with pumpkin pie spice mix. That’s it! You’ve got the perfect holiday side dish with no added sugar, no gluten, no dairy and vegan! But, if you have a little more in the calorie/fat budget, add a tiny bit of organic butter for a guilt free delight.

Still looking for a decadent sweet treat…check out our Pumpkin Cream Cheese Muffins on the Strength & Grace Website (https://strengthandgracefitness.com/pumpkin-cream-cheese/). Warning – these are so good, you might eat all of them.

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