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As the cool autumn air starts to creep in and leaves turn brilliant shades of orange and gold, a familiar flavor begins to take center stage: pumpkin spice. If you’ve ever attempted to grab a pumpkin spice latte from your local coffee shop, you know just how delicious (and addictive) these seasonal drinks can be. Having spent a couple of years working at a coffee shop, I can absolutely attest to the fact that the excitement around pumpkin spice lattes is real. Each year, we’d serve an overwhelming number of these drinks from late August through November. But while these lattes are a delightful seasonal treat, they often come with a hefty price tag and an alarming amount of sugar.

The Allure of Pumpkin Spice

Pumpkin spice embodies the essence of fall. The warm, cozy flavors evoke memories of family gatherings, holidays, and the comforting smell of spices wafting through the kitchen. But beneath that comforting exterior lies a truth that many coffee drinkers may not want to hear: many pumpkin spice lattes are laden with refined sugars and high-calorie ingredients. The standard store-bought version often includes processed syrups and creams that can pack on the calories faster than you realize. Thankfully, there’s a solution—a way to enjoy the rich flavors without the guilt.

Why Make Your Own Pumpkin Spice Latte?

1. Healthier Ingredients: When you make your own pumpkin spice syrup, you can control exactly what goes into it. Commercial versions often contain artificial flavors, preservatives, and an excessive amount of sugar.
2. Cost-Effective: Regularly indulging in a pumpkin spice latte from a café can quickly add up. By making it at home, you’ll save money while still enjoying your favorite fall beverage.
3. Customization: Want to increase the spice level? Add a touch more pumpkin? You can customize your latte to fit your unique preferences every time you make it!

Ingredients for Healthy Pumpkin Spice Syrup

To create a healthier version of the pumpkin spice latte, we’ll start by making our own pumpkin spice syrup. Here’s what you’ll need:

• 1 cup water: For the base of the syrup.
• 1 cup pure maple syrup: Opt for pure maple syrup rather than the artificially flavored pancake syrup. It has a richer flavor, is lower on the glycemic index, and contains beneficial minerals.
• 3 tablespoons pumpkin puree: Use real pumpkin puree (not pumpkin pie filling) to get all the benefits and flavor of pumpkin.
• 1/2 thumb of fresh ginger: Fresh ginger adds a zesty kick and has anti-inflammatory properties.
• 2 cinnamon sticks: A staple spice during the fall season, cinnamon can help stabilize blood sugar levels.
• 1 teaspoon whole cloves: Cloves are not only aromatic but have antioxidant properties.
• ½ teaspoon ground nutmeg: Nutmeg lends a warm flavor and can aid in digestion.

Steps to Make Your Pumpkin Spice Syrup

1. Combine Ingredients: In a medium saucepan, combine the water, maple syrup, pumpkin puree, fresh ginger, cinnamon sticks, whole cloves, and nutmeg.
2. Bring to a Boil: Stir occasionally as you bring the mixture to a boil over medium-high heat. The cinnamon and ginger will start to fragrant the air.
3. Simmer: Once boiling, reduce the heat to a simmer and let the mixture cook for about 10 minutes. This allows the flavors to meld beautifully.
4. Strain: Remove the syrup from the heat and let it sit for another 10 minutes. Strain the mixture through a fine mesh strainer to remove the solids, leaving you with a luscious syrup.
5. Store: Store your syrup in an airtight container in the refrigerator. It should last for about two weeks.

How to Assemble Your Pumpkin Spice Latte

Now that you’ve created your delicious pumpkin spice syrup, it’s time to assemble your latte!

Ingredients for the Latte

• Brewed Coffee or Espresso: Start with your favorite coffee, whether it’s brewed drip coffee, a French press, or espresso.
• Milk of Choice: You can use dairy milk, almond milk, oat milk, coconut milk, or any alternative that suits your dietary preferences.
• Ice or Hot Water: Depending on if you want an iced or hot pumpkin spice latte.
• Optional Garnishes: Cinnamon or pumpkin pie spice for that delicious finishing touch.

Method

1. Prepare Your Coffee: Brew your coffee or espresso as you normally would. Aim for 1-2 shots of espresso or about 1 cup of brewed coffee.
2. Add Syrup: Pour in 2-3 tablespoons of your homemade pumpkin spice syrup, adjusting to your taste.
3. Mix with Milk: Heat your milk (or chill it for an iced version) and froth if desired. Pour the milk over your coffee mixture, stirring gently to combine.
4. Garnish: Top your latte with a sprinkle of cinnamon or pumpkin pie spice.
5. Enjoy: Take a moment to savor the aroma before diving in!

Additional Tips for the Perfect Pumpkin Spice Latte

• Experiment with Flavors: You can add a splash of vanilla extract for extra flavor or experiment with different spices such as allspice or cardamom.
• Consider Sweeteners: If you prefer a sweeter latte, you could explore other natural sweeteners like honey or agave nectar.
• Go Dairy-Free: If you’re lactose intolerant or prefer a dairy-free option, the combination of almond milk and your syrup is absolutely delicious.

Beyond the Pumpkin Spice Latte

While pumpkin spice lattes are a fall favorite, the versatile pumpkin spice syrup can be used in various recipes. Here are a few ways you can use it:

• Pumpkin Spice Oatmeal: Drizzle some syrup into your morning oatmeal for added flavor and sweetness.
• Pumpkin Spice Smoothies: Blend it into smoothies for a nutritious breakfast treat.
• Pumpkin Spice Pancakes: Add syrup to your pancake batter or use it as a topping.

Nutritional Benefits of Pumpkin

Pumpkin is not only rich in flavor, but it also packs a nutritional punch. Here are just a few benefits:

• Low in Calories: Pumpkin is low in calories yet high in fiber, making it good for digestion and feeling full.
• Rich in Vitamins: It’s a great source of vitamins A, C, and E, all of which are essential for skin health and boosting your immune system.
• Full of Antioxidants: The bright orange hue is due to beta-carotene, an antioxidant that can help fight free radicals in the body.

Conclusion: Enjoying Fall in a Healthier Way

With your homemade pumpkin spice latte, you can enjoy the flavors of fall in a much healthier way. By making this at home, you gain control over the ingredients and can tailor your drink to your preferences. Plus, it’s a great way to save money while still indulging in the seasonal delight that is pumpkin spice.

For those who want to explore even more delicious fall recipes, be sure to check out the Fill Your Plate website for additional seasonal inspiration!

By Heide Kennedy, Arizona Farm Bureau Communications Intern