Recipe: How to pumpkin spice without derailing your fitness goals

I do not have enough fingers and toes on which to count the number of times the term "Pumpkin Spice" has come up in conversation with clients this fall. Lattes, cookies, cake and fudge spiked with artificial pumpkin spice flavoring, cheap soybean oil and loads of sugar are ridiculously tempting this time of year, but they're cinnamon-y landmines if you're trying to eat more healthfully. For example, the ubiquitous Grande (16 oz) Starbucks Pumpkin Spice Latte, even with non-fat milk and no whip, contains a whopping 49 grams of sugar—that’s 98% of your daily allotment of added sugar in a 2,000 calorie diet (based on a the American Heart Association recommendation of max of 10% of calories from added sugar).

Is it possible to enjoy the autumn joy that is pumpkin spice without consuming a day's worth of sugar? And could you even--dare I say it--find a way to make pumpkin spice a healthy choice? I say YES! and the proof is below...

pumpkindip.jpg

Pumpkin Spice Dip

Makes 1 serving but is easily multiplied

  • Make the Pumpkin Spice by shaking up these spices in a small jar (you could also use a commercial mix, but why would you?!):
    • 2 teaspoons ground cinnamon
    • 1 teaspoon ground ginger
    • 1/4 teaspoon ground nutmeg
    • Pinch of cloves
    • Pinch of allspice
  • Make the yogurt dip by blending these ingredients with a whisk or spoon:
    • 2 Tablespoons of unsweetened non-dairy yogurt (I used Anita’s Plain Coconut Milk Yogurt Alternative, or you could use Kite Hill Plain Unsweetened Almond Yogurt Alternative) OR an excellent quality Greek or Icelandic plain yogurt
    • 1/2 cup of canned pumpkin (make sure it's plain pureed pumpkin, not canned pumpkin pie filling)
    • Prepared pumpkin pie spice to your liking: Start with about a teaspoon and add more to your taste
  • Add a topping if you choose:
    • Drizzle a teaspoon of natural peanut or almond butter
    • Sprinkle a Tablespoon or two of muesli (I used Michele’s Toasted Muesli--made locally in Baltimore!)
    • Add a Tablespoon of raw seeds or nuts
  • Slice up some apples or pears and enjoy as a tasty dip, or eat it with a spoon for breakfast or a snack.