- Commercial pumpkin spice lattes (PSLs) are sugary and high in calories; drinking them regularly could lead to health risks.
- Homemade PSLs made with organic coffee, non-fat milk powder and coconut palm sugar are a healthy alternative because they contain nutrients like calcium, protein and vitamin D, and no added sugar and saturated fat.
- Organic coffee beans, which are grown without harsh chemicals, are rich in antioxidants and other beneficial compounds.
- Organic milk is produced without synthetic hormones and antibiotics, contain high levels of beneficial antioxidants, and can support bone health and overall well-being.
- Coconut palm sugar, a natural sweetener derived from coconut palm tree sap, also offers nutrients like iron, potassium and zinc.
Nothing signals fall like a warm cup of pumpkin spice latte. But consumers who love their seasonal lattes would do well to monitor their sugar intake, especially individuals with health conditions and those who are trying to maintain a healthy weight.
If you love pumpkin spice lattes and are looking for a healthy alternative to commercial ones, ditch store-bought lattes and make your own at home using healthy ingredients like organic coffee, organic non-fat milk powder and organic coconut palm sugar. (h/t to EatingWell.com)
How to make pumpkin spice lattes healthy
Pumpkin spice latte (PSL) is a popular seasonal beverage made with espresso, steamed milk, a flavorful combination of traditional autumn spices (such as cinnamon, clove and nutmeg) and pumpkin-flavored syrup.
A delicious and comforting drink, PSL’s nutrient profile may differ depending on its size, ingredients and preparation.
The following information is based on a standard medium-sized PSL from Dunkin’ made with whole milk:
- Calories – 420
- Carbohydrates – 59 g
- Total sugar – 55 g
- Added sugar – 36 g
- Total fat – 14 g
- Saturated fat – 8 g
- Protein – 8 g
- Dietary fiber – 0 g
- Calcium –434 mg
- Sodium – 220 mg
- Cholesterol –45 mg
- Iron – 0 mg
- Vitamin A – 0 IU
While a cup of PSL can provide some nutrients, store-bought PSLs contain a lot of added sugar and saturated fat, making them bad for your health, especially if you drink them regularly.
Fortunately, you can make this late autumn treat healthy by replacing standard ingredients with organic coffee, organic non-fat milk powder and organic coconut palm sugar.
Organic coffee: The energizing ally
Organic coffee beans are a powerhouse of natural energy, with caffeine as their primary stimulant. Unlike conventional coffee, organic coffee beans are grown without harsh chemicals, ensuring a cleaner, purer product.
This purity means that when you drink organic coffee, you are ingesting not only caffeine but also a host of beneficial antioxidants that can support optimal health.
Caffeine’s effect on the central nervous system is well-documented, and organic coffee can provide a significant energy boost without the side effects often associated with synthetic stimulants. One small study even found that consuming caffeine increased time to exhaustion during a cycling exercise by 12 percent and significantly reduced subjective fatigue levels. (Related: Easy, healthy, tasty: Energizing smoothie recipes with high nutritional value.)
Organic milk: An excellent source of nutrients
Making organic milk a part of your regular diet can help support good health. Unlike conventional milk, which may contain residues from synthetic hormones and antibiotics, organic milk is produced by cows that are not given these harmful chemicals, making it a cleaner, more natural product.
Milk is an excellent source of essential nutrients, such as calcium, protein and vitamins. Just one cup of organic cow’s milk contains over 20 percent of the Recommended Daily Allowance (RDA) for several essential vitamins and minerals.
Organic milk, in particular, has been shown to contain higher amounts of antioxidants, such as vitamin E and beta-carotene, than conventional milk. These antioxidants help fight oxidative stress and support optimal overall well-being.
Additionally, milk’s rich nutrient composition can support bone health. The combination of calcium, phosphorus, potassium, protein and vitamins D and K2 in organic milk makes it an ideal choice for maintaining strong, healthy bones.
Coconut Palm Sugar: A healthy sugar alternative
Coconut palm sugar is a natural sweetener derived from the sap of the coconut palm tree.
Unlike refined sugar, coconut palm sugar retains some of the nutrients originally found in coconuts, such as iron, potassium, zinc and a trace amount of vitamin C.
Coconut palm sugar also has a lower glycemic index — a measure of how quickly a certain food can raise blood sugar levels — than table sugar. Coconut palm sugar’s glycemic index is only 54 while table sugar’s is 60.
Where to get organic ingredients for your pumpkin spice latte
The Health Ranger Store is here to help you source clean, organic ingredients for your daily needs and your survival stockpile.
That’s why we’re proud to introduce clean, lab-verified and healthy options for your pumpkin spice latte, such as Health Ranger Select 100% Organic Hand-Roasted Whole Bean Coffee (El Guapo Blend), Groovy Bee® Organic Non-Fat Milk Powder and Health Ranger Select Organic Coconut Palm Sugar.
Health Ranger coffees are freshly roasted and comprise an exceptional range of blends. They are all imported directly from small farmer cooperatives across the planet and are certified organic and Fair Trade.
Health Ranger Select 100 % Organic Hand-Roasted Whole Bean Coffee (El Guapo Blend) uses semi-washed coffee as a base to give each shot of coffee a creamy, sweet-and-savory flavor. It is then rounded out with a rotating roaster of brighter coffees that add unique complexity to the taste. It is fruity, sweet and intense.
Organic non-fat milk powder is an excellent alternative to store-bought milk because it has a much longer shelf life and better portability. This tasty and healthy milk powder retains its original nutrient content since the fat removal process doesn’t take away the beneficial nutrients in whole milk. This convenient milk powder needs no refrigeration and can easily be reconstituted with water any time.
Versatile, shelf-stable and highly nutritious, Groovy Bee® Organic Non-Fat Milk Powder is sourced from premium healthy cows that are ethically raised without the use of GMOs, bovine growth hormones, antibiotics or synthetic substances. This ensures that they provide only the best milk with optimal nutritional content.
Our high-quality lab-verified milk powder can easily increase your daily intake of calcium, potassium, protein and other nutrients in any situation. Simply add water to make a convenient healthy beverage or incorporate it into your pumpkin spice latte for a nutritional upgrade.
Health Ranger Select Organic Coconut Palm Sugar is a naturally delicious and nutritious sweetener extracted from the bark and fruits of tropical coconut palms. Because of its delicately sweet flavor, coconut palm sugar is a popular substitute for brown sugar.
It is low on the glycemic index and high in nutrient density, making it a healthy sweetener for smoothies, shakes, spreads, cereals, energy bars and desserts of all kinds. It is also great for homemade pumpkin spice lattes.
Pumpkin spice latte recipe
Once you have your organic ingredients, try this recipe for a delicious homemade pumpkin spice latte.
Ingredients for the pumpkin spice latte:
- 2 Tablespoons organic pumpkin puree
- 2 Teaspoons HRS Organic Coconut Palm Sugar
Ingredients for the milk latte:
- 1 cup water
- 1/4 cup GB Organic Non-Fat Milk Powder
Ingredients for pumpkin pie spice:
- 1/4 Teaspoon ground cinnamon
- A pinch of ground ginger
- A pinch of ground nutmeg
- A pinch of ground cloves
Ingredients for the espresso shot:
- 2 Tablespoons of any HRS 100% Organic Hand-Roasted Whole Bean Coffee
- 4 oz water
Directions:
- Prepare the espresso shot with HRS coffee beans.
- Prepare the milk by combining water and skim milk powder. Mix until smooth.
- In a mug, mix the coffee, pumpkin puree and spices until well combined.
- Pour in the milk and froth. Garnish with spices before serving.
Visit NaturalNewsRecipes.com for more healthy recipes to try during the holidays. You can also visit Health Ranger Store and Brighteon Store for more clean food supplies for your prepping needs.
Click on this link to learn more about the amazing survival uses of Organic Coffee Beans.
Watch this clip about why you should have Organic Non-Fat Milk Powder in your survival food stockpile.
This video is from the Health Ranger Store channel on Brighteon.com.
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Quinoa, mushrooms and more: Superfoods for energy and vitality that you need in your survival stockpile.
Survival foods: 5 simple, easy-to-make recipes for foods that can sustain you in emergencies.
Sources include:
EatingWell.com
Healthline.com 1
Healthline.com 2
Health.ClevelandClinic.org
HealthRangerStore.com 1
HealthRangerStore.com 2
HealthRangerStore.com 3
HealthRangerStore.com 4
HealthRangerStore.com 5
Brighteon.com
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