Pumpkin this, Pumpkin that…Healthier Sweet Options
It’s pumpkin spice season with Halloween around the corner. You may be thinking fall colors, leaves changing, crisp air, and/or ‘sweets’. Arguably, it’s the onslaught of sugar consumption for the remainder of the year. Don’t get me wrong, I love pumpkin, but not surprisingly, the pumpkin-spiced food and beverage products are generally laden with sugar. A Starbucks grande pumpkin spiced latté, for example, contains 50 grams of sugar; that’s 12 ½ teaspoons of sugar in one beverage! Or, go for Dunkin’ Donuts Pumpkin Swirl Frozen Coffee and you’ll consume 99 grams of sugar, nearly 25 teaspoons of sugar – that’s not a typo, unfortunately. How much sugar should we be aiming for? The American Heart Association recommends no more than 24 grams or 6 teaspoons daily for women and for men to limit to 36 grams or 9 teaspoons daily. You could, of course, opt to have less added sugars or even none whatsoever.
So, what are some possible less sinful ‘sweet’ options? You may opt for something simple, like apple with almond butter, or dress it up, and add cinnamon and cacao nibs or 100% dark chocolate (such as Trader Joe’s Completely Cacao Chips). Still, I’m often asked, what else? Below are a few options that I hope have you enjoying some fall flavors without an exorbitant amount of added sugar – satisfying a bit of indulgence and feeling healthy.
Pumpkin Pie Spice Mix
Yes, you can purchase pumpkin pie spice or simply mix a few ingredients together. If you’re seeking a homemade pumpkin pie spice mix, give this one a try.
Ingredients:
2 tablespoons ground cinnamon
1 tablespoon ground ginger
1 teaspoon nutmeg
1 teaspoon allspice
¾ teaspoon ground cloves
Instructions:
Mix ingredients together and store in a glass jar.
Pumpkin Spiced Energy Bites
Recipe makes 36-40 balls.
Ingredients:
¾ cup rolled oats
½ cup toasted pecan halves
1 cup pumpkin puree
1/3 cup pure maple syrup
2 tablespoons chia seeds
2 tablespoons ground flaxseeds
2 tablespoons hemp hearts
2 teaspoons ground cinnamon
1 tablespoon pumpkin pie spice
1 teaspoon pure vanilla extract
1/8 teaspoon sea salt
Instructions:
Combine all ingredients in a food processor and pulse until sticky.
With a spoon, scoop the mixture then roll into 1” balls.
Store in refrigerator or freezer.
Vegan Pumpkin Ice Cream
- Recipe adapted from the Clean Eating Kitchen
Ingredients:
1 13.5 ounce can coconut milk [if you’re anti-coconut, another option would be to soak raw cashews overnight and blend the cashews until smooth]
1 teaspoon vanilla extract
1 ¼ teaspoon pumpkin pie spice
¼ teaspoon sea salt
¼ cup 100% maple syrup OR ½ teaspoon 100% monk fruit powder
1 cup pumpkin puree, fresh or canned
Instructions:
Blend the ingredients and process until smooth.
Chill in the freezer until frozen.
Pumpkin Spiced Latte with Real Pumpkin
Ingredients:
1 1/4 cups dairy-free milk
3/4 cup coffee
3 tablespoons pumpkin puree
1 teaspoon pumpkin pie spice
1 teaspoon vanilla extract
pinch of sea salt
100% pure monk fruit to taste (I added 5 drops)
Instructions:
In a small pot on the stove, add the non-dairy milk, spices, vanilla, and pumpkin.
Whisk the mixture together and heat over a low simmer until combined and warm for about 2-3 minutes.
Add the freshly brewed coffee, whisk together.
If using a milk frother, add ½ cup of coffee to each glass, pour in half the pumpkin mixture, and froth for about 30 seconds.
Add desired amount of sweetness with the monk fruit extract.
Top your lattes with a dash of pumpkin pie spice or cinnamon, if desired.
Coconut-Apricot Truffles
Recipe makes 36 balls.
Ingredients:
1 ½ cups whole unsalted almonds
2 cups dried apricots
2 teaspoons cinnamon
2 teaspoons almond extract
½ cup shredded coconut
Instructions:
In a food processor with the knife blade thoroughly combine the first four ingredients until the mixture forms a dough-like ball.
Using your hands, firmly roll into 1-inch balls. Roll in coconut.
Hope you all are transitioning into the Fall season with ease!
In Health,
Natalie