Pumpkin Spice Coffee Without the Junk

Pumpkin Spice Cofee (2)

Though apples and pumpkins are not quite at their peak yet, pumpkin-flavored coffee has been available for weeks. The problem is the popular coffee chain versions are loaded with highly processed ingredients like high fructose corn syrup, potassium sorbate (a preservative), artificial flavors and often contain milk or cream -which is problematic for those avoiding dairy and don’t realize this.

A medium Dunkin Donuts pumpkin iced coffee, with no added milk, cream or sugar, is 170 calories. That is a lot of calories to consume in one beverage.  Especially since we know that liquids are generally less satiating then solids (1, 2, 3).

So, what do you do when you LOVE pumpkin flavored coffee and want to enjoy this fall treat? Make your own.  It’s easy. I’ve made it all three ways listed below with excellent results though my current favorite is the cold press method.

First, purchase a pumpkin spice mix or make your own. I recommend making your own because pumpkin spice tends to be expensive.

Pumpkin Spice:

4 teaspoons cinnamon
2 teaspoons ginger
1 teaspoon allspice
1 teaspoon nutmeg
Drip or French Press Method

Ingredients:

1/4 cup ground coffee

2 teaspoons pumpkin spice

4 cups of water

1/2 cup almond milk

Directions:

Simply add your coffee grinds and spice to your drip coffee maker or french press, add water and brew. Mix in some almond milk and enjoy. Makes 2 servings.

Aeropress Method (this is my favorite way to make a single cup of coffee because it is quick and brings out more of the flavors in the cofee)

Ingredients:

2 heaping tablespoons of ground coffee

1 teaspoon pumpkin spice

8-12 ounces of water

1/4 cup almond milk

Directions:

Add coffee grinds and spice to the aeropress. Pour steaming hot water over the grinds, stir for 10 seconds and press. Add almond milk and enjoy. Makes 1 serving

Cold Press Method (for iced coffee)

Ingredients:

1/4 cup ground coffee

2 teaspoons pumpkin spice

4 cups of water

1/2 cup almond milk

ice

Directions:

You can easily double, triple or more this recipe to make a large pitcher. Just add the coffee grinds and spice to a pitcher or container, stir so that all of the dry ingredients are coated with water, and let sit overnight (10-12 hours is ideal). Pour over a filter into another pitcher, cover and keep in your fridge all week. When you are ready for a cup, simply pour and add ice and almond milk as desired.

Note: I used to make it the above way but recently purchased this reusable filter bag and it works great:
Reusable Cold Brew Coffee Filter Premium Organic Cotton Nut Milk Bag 9.5″ x 6″ – 2 Pack

 

References:

  1. Haber G, Heaton K, Murphy D. Depletion and disruption of dietary fiber.Lancet 1997; 2: 679–82.
  2. Hulshof T, De Graaf C, Weststrate JA. The effects of preloads varying in physical state and fat content on satiety and energy intake. Appetite 1993;21: 273–86.
  3. Raben A, Tagliabue A, Christensen NJ, Madsen J, Holst JJ, Astrup A. Resistant starch: the effect on postprandial glycemia, hormonal response, and satiety. Am J Clin Nutr 1994; 60: 544–51.

 

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