Healthy Pumpkin Spice Latte

Fall is beginning to waft into the air, even here in the Southern city of Birmingham, Alabama. Along with this new season comes the return of the Pumpkin Spice Latte at most every coffee shop. The good news about the return of this popular drink is that they are creamy and delicious. The bad news is that they average around 50 grams of sugar and cost four to five dollars at any given location.

Did you know that you can make a nutritious and affordable version of this drink at home that will also provide your body with good-for-you nutrients? No espresso machine or changing out of your pajamas required.

The beneficial nutrients of this recipe are highlighted below:

1. Calcium: Milk and cinnamon are both sources of this important mineral in our diet. Calcium plays several roles in our bodies, including but not limited to:

-Maintaining optimal body weight by regulating thyroid hormones

-Improving bone health (our bones are made of calcium!)

-Nerve functioning

-Muscle contraction

-Maintaining heart health by helping the heart to beat properly

-Regulation of blood pressure

-Prevention of some cancers[1]

2. Antioxidants: In addition to boosting flavor, many studies show that cinnamon has antioxidant capabilities. Antioxidants in cinnamon play a role in:

-Oxidative stress (reduces the amount of harmful free radicals within the body)

-Prevention of cancer by reducing free radicals

-Improved insulin levels in those with diabetes[2]

3. Trace Minerals: Although pure maple syrup is still a calorie-dense sweetener and should be used in moderation, it undergoes less processing than white sugar, leaving more nutrients available to be absorbed by the body. It also has a lower glycemic index than white sugar, meaning that it will affect your blood sugar slightly less. Some minerals available in maple syrup include:

-Manganese

-Iron

-Copper

-Calcium

-Potassium

-Zinc[3]

4. Fiber: According to the USDA, cinnamon contains 4.1 grams of fiber per tablespoon, making it an excellent source of this under consumed nutrient[4]. Fiber is known to improve:

-Gut health by promoting healthy bacteria growth

-Regulation of blood sugar levels

-Healthy bowel movements

-Weight control[5]

So, the next time a craving strikes, make your own Pumpkin Spice Latte at home for more quality nutrition, less sugar, and a whole lot less money!

5 from 1 vote

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Healthy Pumpkin Spice Latte

Servings 2 servings

Author Savannah Potts

Ingredients

• 1 cup 1% or 2% milk
• 1 cinnamon stick
• 1 cup hot brewed coffee
• 2 teaspoons pure maple syrup
• 1 teaspoon pumpkin pie spice
• 1/8 teaspoon ground cinnamon

Instructions

1. Heat milk and cinnamon stick over medium-low heat in a saucepan until bubbles begin to form around the edges. Remove cinnamon stick from milk.

2. Combine hot milk, coffee, maple syrup, pumpkin pie spice, and ground cinnamon in a blender. Cover, and blend until frothy. 

3. Pour evenly into two mugs, and enjoy immediately. 

Check out my other pumpkin recipes!

-By Savannah Potts, Culinary Intern