Pumpkin Spice, Not So Nice
So, THIS just happened… and it was the earliest they’ve done it… EVER! Last week, Starbucks released their infamous pumpkin spice latte.
Which must mean…fall?! Already? In the current crazy times we’re living in where all the days and weeks seem to blend together more and the passage of time has bent - I have to admit I am noticing the slight tinge of cool in the air early mornings and the fact that it’s getting dark earlier. And somehow - this change of season ushers in cravings for ALL THINGS PUMPKIN SPICE for so many of us. Can you relate?
Well, before we dig and decipher Starbucks seasonal sugar bomb, I’ve got to preface this post with a disclaimer: I DON’T believe in ‘good foods’ or ‘bad foods’ or demonizing anything. But I DO 100% believe in honoring your unique body and how you feel energetically after eating. I believe food is information, and nourishment - and when mindfully chosen from a place of love, it allows us to show up full-on for our lives - to be the very best, highest versions of ourselves.
Ok, disclaimer done. Now, some facts to consider if you’re gonna pop into Starbucks for one of these seasonal beverages.
You may be getting way more than you expected - in the form of tons of SUGAR, empty calories, artificial flavors and inflammatory high fructose corn syrup! YIKES!
One grande pumpkin spice latte with 2 percent milk and whipped cream CONTAINS ABOUT 380 CALORIES AND ABOUT 50 GRAMS OF SUGAR plus 14 GRAMS OF FAT! Plus “carrageenan, potassium sorbate and sulfiting agents and ‘pumpkin spice sauce…(wha????)
Yikes! Talk about SCAaaArRY!
Just look at the ingredients listed by Starbucks on what they deem fit to include in their highly-hyped seasonal drink:
Milk, Pumpkin Spice Sauce [Sugar, Condensed Skim Milk, Pumpkin Puree, Contains 2 Or Less Of Fruit And Vegetable Juice For Color, Natural Flavors, Annatto, Salt, Potassium Sorbate, Brewed Espresso, Whipped Cream [Cream (Cream, Mono And Diglycerides, Carrageenan), Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid). Pumpkin Spice Topping [Cinnamon, Ginger, Nutmeg, Clove, Sulfiting Agents)
So, how to enjoy the season and indulge in some pumpkin spice in a healthier way? In general, it’s always best to choose clean, nutrient-dense whole foods and beverages as close to mother nature as possible. Being able to count the number of ingredients on one hand is ideal. More may be fine too - as long as the ingredients are unprocessed, simple and pure.
And, as it turns out, pumpkin is actually a great fall food with impressive health perks including:
more potassium than a banana
more Vitamin A than a cup of kale
a good amount of fiber to help stabilize your blood sugar
a wealth of minerals to support your heart
beta carotene for eye and skin health - beta carotene is said to help protect the skin from the sun’s UV (damaging rays)
vitamin C - great to boost immunity
good amounts of antioxidant vitamins C and E which can help boost immunity.
I’ve gathered a few healthier options to get you started if you are craving some pumpkin spice in your life. Use these as starting points for your own AMAZING SEASONAL CREATION.
Vibrant Pumpkin & Spice Latte (serve warm or iced):
Note the simple, clean ingredients: Almonds, Pumpkin, Cold brew Coffee, Medjool Dates, Cinnamon, Nutmeg, Cloves, Ginger, Sea Salt, and Vanilla Bean.
Add a cup of homemade, almond milk (or substitute with your non-dairy milk of choice - my favorite brand of almond milk is Malk) with a few tablespoons of organic canned pumpkin, coffee (cold brew or hot), and seasonal spices to taste (cinnamon, nutmeg, cloves, ginger, sea salt). You can also add in a medjool date to taste. Whip it all up in your blender, sip, and savor
Pumpkin Turmeric Spiced Smoothie
1 ½ cups of unsweetened almond milk
1 Tbsp coconut or MCT oil
1 Tbsp chia seeds
1½ tsp Ceylon Cinnamon
½ tsp ground cloves
1 tsp turmeric and pinch black pepper
½ cup frozen pumpkin puree
Pumpkin Coconut Yogurt Breakfast Parfait
Mix a tablespoon or 2 of canned pumpkin with organic plain coconut yogurt. Layer in a small bowl and top with a small handful of blueberries and some chia seeds or sliced raw almonds