Great Pumpkin Spice ideas for healthy eaters

  • Saturday, September 21, 2019 1:30am
  • Opinion

It’s Pumpkin Spiced everything season. You might enjoy this fun fall flavor, but it’s important to know what you are consuming.

For example, your Pumpkin Spiced Latte probably contains Caramel Coloring. That’s a possible cancer-causing ingredient. There are also excess amounts of sugar, especially if we add whipped cream. A 16 ounce pumpkin spiced latte contains about 50 grams of sugar.

There are healthy alternatives, like with these recipes.

Pumpkin Spiced Latte

1 C of coffee or espresso

½ C of your milk choice

1/3 C Pumpkin Puree

1 Tbsp. honey or stevia

Heat the pumpkin puree in a saucepan and add the stevia or honey. Once warm, combine in a blender the puree, coffee or espresso and milk option. Blend

for a few seconds. Add pumpkin spice.

Pumpkin Spiced Smoothie

½ C of Pumpkin Puree, (not pie filling)

½ C of Plain Greek unflavored yogurt

½ C your milk choice

½ C of ice

Dash of pumpkin spice

Toss all items in your blender. If you would like to sweeten it, add either 1 Tbsp. of honey or some stevia. Blend again and add some pumpkin spice.

If eating pumpkin treats are more your style, there are some great alternatives there too. A traditional slice of pumpkin bread contains over 400

calories. The swaps below are great waist savers

• Cut your sugar: Most recipes call for too much sugar. Try removing 1/5th of what the recipe calls for. Better yet, swap it out with honey or stevia.

• Swap the fat: Plain Greek yogurt is an excellent swap for butter and oil. Try a recipe with half the butter or oil and use yogurt for the other half. Try swapping in healthier oils such as olive or coconut in place of canola or vegetable oil.

• Pack the protein: Add a scoop or two of protein powder into your recipes. Many options come in chocolate and vanilla, which works well with many recipes.

Emily Countryman is a board-certified health coach and owner of Ideal Wellness. Her column runs monthly.

More in Opinion

Public input sought for Arlington’s downtown plan

By Barb Tolbert Arlington enjoys a vibrant downtown business core with a… Continue reading

SnoCo conservatives get out the vote

By Jerry Cornfield jcornfield@heraldnet.com. OLYMPIA — Voters across the state had their… Continue reading

Billy Frank coalition works on salmon recovery

By Lorraine Loomis The Billy Frank Jr. Salmon Coalition is looking forward… Continue reading

Growth not optional when it comes to Marysville

I’ve heard it said that, “Change is inevitable and growth is optional.”… Continue reading

Hits and misses

Hits Salvation Army for bringing a cold-weather shelter back to Marysville. It… Continue reading

At Lakewood cafe, we learned about priorities

Last Wednesday approximately 90 students, parents, staff, community members and administrators came… Continue reading

Election observations

As journalists we get to engage ourselves with politicians during election campaigns… Continue reading

School transportation important in Arlington

The yellow school bus is an American icon. Transportation to and from… Continue reading

Fall a colorful time for home selling, buying

The fall real estate season is the second-most popular time to sell… Continue reading

Great Pumpkin Spice ideas for healthy eaters

It’s Pumpkin Spiced everything season. You might enjoy this fun fall flavor,… Continue reading