Comfort in a Cup - 3 Healthy Fall Beverages
Shanthi Appelo, MS, RD
| 2 min read
As the leaves turn and the air becomes crisp, many Americans find comfort in seasonal beverages. While these drinks can be a treat, they often come with excess ingredients that can negatively affect your health if consumed frequently. In fact, an average 16 oz. pumpkin spice latte contains 390 calories, 9 grams of saturated fat and a whopping 50 grams of sugar, overwhelmingly exceeding the American Heart Association’s daily recommendation for sugar. When visiting coffee shops this fall, consider these health tips:
- Opt for smaller sizes. Choose a smaller size to reduce calorie intake, which allows you to still enjoy the flavor.
- Choose skim or low-fat plant-based milk. This can significantly cut down on saturated fat.
- Request fewer pumps of syrup. Many drinks are overly sweetened. Ask for half the usual amount or specify one or two pumps of the sweetener.
- Skip the whipped cream. This can save you extra calories and saturated fat.
- Add spice instead of sugar. Consider adding cinnamon or nutmeg for flavor without the added sugars.
Coffee house drinks can also affect your wallet. According to Drive Research, as many as 27% of Americans buy coffee from a shop a few times a week. The rise of specialty beverages in the fall, particularly with flavors like pumpkin spice, leads to increased sales and price hikes during this season. Otherwise known as the “pumpkin spice tax”, pumpkin-flavored products cost 7.4% more than their non-pumpkin alternatives, according to Lending Tree.
Here are three delicious and healthier fall drink recipes you can make at home to save money and boost health value:
Unlike many pumpkin beverage recipes or coffeehouse go-tos, this one uses pumpkin puree rather than syrup – offering up real pumpkin flavor with more nutrients. Pumpkin puree is mixed with pumpkin pie spice, milk and sweetener to form a delicious mixture to pour over your morning cup of Joe.
This cozy fall drink features the creamy, nutty and earthy flavor of pistachio. The pistachio syrup is incorporated with the espresso shot, to allow the flavors to melt together. By adding the pistachio syrup to the espresso rather than the milk, it helps prevent the milk from burning and provides a smoother taste.
A chai latte is a spiced beverage that combines warm, creamy milk with a robust blend of black tea and aromatic spices that provides a balance of sweetness and warmth. Simply steep tea bags in oat milk heated in a pot and add spices.
