Healthier Holiday Lattes – Pumpkin Spice & Peppermint Mocha

November 6, 2016
Healthy Holiday Lattes

Do you look forward to the holiday lattes at Starbucks all year long?

People take their holiday lattes seriously – even the holiday cups are highly anticipated each year – last year when Starbucks released a plain red cup – people went crazy!  Now, in 2016 – they went with a green cup, which was meant to symbolize unity – but people are freaking out because there is no red cup (Starbucks says the red is coming).

So many people enjoy indulging during the holidays with the special holiday latte drinks. But just one grande (16 oz.) latte has more than double the added sugar than a woman should get all day (approx. 50 grams of sugar, or 12 teaspoons)! So indulging too often, can mean we are consuming way too much extra sugar…and likely getting a head start on the holiday weight gain.

So I have made over your favorite holiday drink with less sugar & less guilt, and more healthy ingredients. And for the many people who can’t tolerate or are choosing to avoid dairy – the good news is that these holiday creamers are dairy free too!!

The Pumpkin Spice Creamer:

serves approximately 8

Ingredients:

  • 2 cups of unsweetened coconut milk (look for a brand with no carregeenan – like So Delicious)
  • 1/4 cup of full fat organic coconut milk (from a can) – adds creaminess and richness
  • 3-4 Tablespoons of maple syrup or coconut sugar (or you could cut the sugar content in half by swapping out 2 Tablespoons of maple syrup for 3 teaspoons of an alternative natural sweetener like Pyure – an organic, non-GMO stevia blend. Or replace all the maple syrup with 6-8 teaspoons of Pyure)
  • 1/3 of a cup of unsweetened pumpkin puree (not pumpkin pie mix)
  • 1/2 teaspoon of vanilla extract (I prefer the kind without alcohol for this)
  • Either 1 tsp. of pumpkin pie spice  <or>  1 drop each of clove, cinnamon and ginger essential oil* (use only certified therapeutic grade)
  • Dash of Real Salt brand salt (brings out flavors and sweetness)
  • Optional – a dash of cinnamon sugar (made with ceylon cinnamon and organic sugar) to sprinkle on top.

Directions:

Put into a blender or a jar and use a hand blender – combine well. Taste & adjust as needed. Add approximately 1/4 cup to your coffee, optionally sprinkle a little cinnamon sugar on top.  Pour any extra into a glass jar and store in refrigerator for up to 3 days.

The Peppermint Mocha Creamer

serves approximately 8

Ingredients:

  • 2 cups of unsweetened coconut milk (look for a brand with no carregeenan – like So Delicious)
  • 1/4 cup of full fat organic coconut milk (from a can) – adds creaminess and richness
  • 3-4 Tablespoons of maple syrup or coconut sugar (or you could cut the sugar content in half by swapping out 2 Tablespoons of maple syrup for 3 teaspoons of an alternative natural sweetener like Pyure – an organic, non-GMO stevia blend. Or replace all the maple syrup with 6-8 teaspoons of Pyure)
  • 1 Tablespoon of raw cacao powder
  • 1/2 teaspoon of vanilla extract (I prefer the kind without alcohol for this)
  • 1 drop of peppermint essential oil* (use only certified therapeutic grade), you could replace this with a few drops of peppermint extract if you can’t find essential oil.
  • Dash of Real Salt brand salt – brings out the sweetness and flavors

Directions:

Put all ingredients into a blender (or a jar and use a hand blender) – blend to combine well. Taste & adjust as needed. Add approximately 1/4 cup to your coffee.  Optionally, grate a little dark chocolate on top (using a microplaner like this). Pour any extra into a glass jar and store in refrigerator for up to 3 days.

 

If you do decide to pop into Starbucks for a holiday latte, here some some tips to make it healthier:

  • Ask for fewer “pumps” of the syrup – go with 1 pump, or even 1/2 pump – which will lower the sugar content significantly.
  • Skip the sugar free syrups – they have artificial sweeteners – which stimulate your sweet tooth and are linked to diabetes and weight gain.  Add a little stevia if you want instead.
  • Skip the whipped cream, or if you must – ask for just a touch (it has added sugar)
  • Go for whole milk over skim – it will fill you up more, skipe your bloodsugar less, and add more creaminess – so you need less sugar.  Studies show that people who consume whole milk are less likely to develop diabetes, or become overweight than those who consume reduced fat dairy. Don’t believe me? Then read this TIME Magazine article

 

*Interested in learning more about the benefits and uses of Essential Oils?  Contact sara@rebalancelife.com.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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