Today's Tip: The Infamous Pumpkin Spiced Latte from Starbucks

Fall is coming (even though the temps are still pretty toasty in many places) and one way we can know that for sure is the return of Starbucks' Pumpkin Spiced Latte.  Now when I go to Starbucks my order is pretty basic - just a plain coffee with a little steamed milk is my regular.  But I know there are many people who are excited to see that the Pumpkin Spiced Latte is back so I wanted to blog on the most "reasonable" way to order this coffee treat.

First, ask for nonfat milk :).  Second, order a Tall size and last (sorry everyone) ask for no whip (wipped cream adds 60 calories).  This particular order equals about 200 calories and gives you 11 grams of protein along with 40% of your calcium need.  Now even if you order this the "lighter way", you still intake 37 grams of sugar.  So...let's not all go out and get a Pumpkin Spice Latte every day...can we opt for once a week?

But let me guess...you want one more than once a week.  So here's a swap offered by HungryGirl.com.  Although it uses powdered creamer that is artifically sweetened, it certainly offers a lower calorie and sugar version than your once-a-week treat at Starbucks.

Ingredients:1 tbsp. sugar-free French vanilla powdered creamer (like CoffeeMate)
1 packet Truvia
2 tsp. instant coffee granules
1/4 tsp. pumpkin pie spice, or more for topping
2 tbsp. canned pure pumpkin (Libby's is the best)
1/2 cup light vanilla soy, almond or skim milk
1/4 cup Fat Free Reddi-whip

Directions:
Place powdered creamer, sweetener, coffee granules, and pumpkin pie spice in a large microwave-safe mug or glass. Add 3/4 cup very hot water and stir until creamer and coffee granules have dissolved.

Add canned pumpkin and stir until blended. Add soymilk and mix well. Microwave for 30 - 45 seconds, until hot. Give it a stir, and top with Reddi-wip. Sprinkle with additional pumpkin pie spice, if you like, and enjoy!

MAKES 1 SERVING

This version has around 100 calories, 4-6 grams protein and only 6-10 grams of sugar (depending on which milk you choose).  And play around with the ingredients...you might find you'd rather add a little pure vanilla extract & a little more Truvia instead of the sugar-free creamer. Or you might prefer a pumpkin-flavored brewed coffee for additional flavor instead of the instant.

We'll do this again when Starbucks brings back their December Christmas treats :).