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Welcome, Fall!
It’s that “Pumpkin Spice Latte” time of year, again. Who doesn’t love a warm mug of autumn cheer?
Be warned, though- The popular pumpkin spice flavor at Starbucks is not vegan. Boo! (Check out this recent article in the Los Angeles Times.)
Here are the ingredients for the pumpkin spice flavoring: sugar, condensed nonfat milk, sweet condensed nonfat milk, annatto (a colorant), natural and artificial flavors, and caramel coloring.
Icky. No, thanks!
I don’t want sugar. I don’t want animal products. I don’t want fake pumpkin. I don’t want fake spices.
To be honest, I also don’t care for Starbucks’ sweetened Vanilla Soy Milk, which contains 13 grams of sugar per cup. I desire unsweetened soy milk made from just filtered water and organic soybeans.
(No, I don’t go to Starbucks for a latte…pumpkin spice or otherwise.)
My palate craves real food. Let’s make a real Pumpkin Spice Latte, made from real pumpkin and real spices.
Pumpkin Spice Latte (NSNG)
PUMPKIN SPICE LATTE
2 shots espresso
2/3 C non dairy milk
3 T canned organic pumpkin
Generous dash cinnamon
Dash nutmeg
Dash ground clove
1/4 t vanilla extract
Optional: granulated or liquid maple syrup, to taste
Sprinkle the spices and put the vanilla extract into your espresso shot glass. Brew the espresso over the flavors and stir.
Combine the non-dairy milk and canned pumpkin. The pumpkin mixes quite easily into the milk without need for a blender.
Combine the spiced espresso with the pumpkin milk. It’s good heated or iced.
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Thanks to my friend Carrie Standish, who provided the inspiration for my version of the pumpkin spice latte. Here is her original creation, made with brewed coffee instead of espresso…
Photo and Recipe Credit: Carrie Standish
#PPNSNG PUMPKIN SPICE LATTE
1 1/2 C brewed coffee
1/4 C full fat coconut milk
2 T pure pumpkin
1/4 t vanilla
1/4 t cinnamon
1/4 t pumpkin pie spice
Optional: 2 drops liquid stevia
Whirl everything in a blender on low speed for about 30 seconds. Enjoy!
Pre-measure the pumpkin and spices into individual containers to make the process even quicker and easier for busy fall mornings.
(#PPNSNG = Plant Powered No Sugar No Grains)
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Now, here’s a similar recipe for Pumpkin Spice Chia Pudding. This is a terrific “on-the-go” breakfast. It takes only a few minutes to make. I recently discovered that chia pudding keeps me satiated for hours!
Here, I brought a jar of homemade pudding with me to eat in my car after lap swimming, before work.
Pumpkin Spice Chia Pudding
PUMPKIN SPICE CHIA PUDDING
1/2 C non dairy milk
3 T canned organic pumpkin
2 T chia seeds
Generous dash cinnamon
Dash nutmeg
Dash ground cloves
1/4 t vanilla extract
Optional: liquid maple syrup, to taste
Combine everything in a pint size wide mouth freezer jar. Stir several times in several minutes, until the mixture starts to thicken. Refrigerate for about an hour, or use an ice pack to keep it cold.
Enjoy!
I’ve been working on this Curry Soup recipe for a while, and I do believe I’ve got it right! It is so very creamy and delicious. (NSNG = No Sugar, No Grains)
It is mildly spicy, so if you need to kick it up a notch, then add some crushed red pepper flakes to your individual soup bowl, or else experiment with adding some Thai chilies to the simmering soup itself. (I’m usually afraid to over-spice the soup so I tend to err on the side of mildness!)
This recipe makes about 9 pints. Have some for dinner and freeze the rest in pint jars!
Here are some notes about a few of the ingredients. Once you get these items, you’ll be able to make this recipe again and again!
Garam Masala is a blend of Indian cooking spices. I get mine from the bulk spice section of my food Co-op. The blend includes cardamom, cinnamon, cloves, cumin, pepper and coriander.
Medium Yellow Curry Powder is a spice blend that I have from the Savory Spice Shop. It contains coriander, turmeric, ginger, fenugreek, anise, cumin, Saigon cinnamon, black pepper, regular yellow mustard, cayenne, mace, and cardamom.
Red Curry Paste (from Thai Kitchen) contains red chili pepper, garlic, lemongrass, galangal (thai ginger), salt, shallot, spices and kaffir lime.
Ginger Juice (from The Ginger People) is a convenient way to flavor soups with ginger. I just don’t like to hassle with fresh ginger. And, I guess I prefer ginger juice to powdered ginger.
Natural Value Coconut Milk, in the BPA-free can, is the brand of coconut milk I buy. It does not contain guar gum like some other brands do.
Curry Soup with Cashews, Toasted Pumpkin Seeds & Unsweetened Coconut Shreds
INGREDIENTS:
1 T coconut oil
4 garlic cloves, minced
1 onion, chopped
1 orange or red pepper, chopped
2 carrots, chopped in discs
2 celery stalks, sliced on the diagonal
1 large sweet potato, peeled and cubed
30 button or crimini mushrooms, sliced
1 zucchini, chopped (*keep separate from the other veggies)
1 t fenugreek seeds
2 t Garam masala spice blend
2 t medium yellow curry powder
4 C water + 2 t veggie broth powder (Vegebase)
3 t ginger juice (The Ginger People)
2 t Red Curry Paste (Thai Kitchen)
15 oz diced fire roasted tomatoes
15 oz tomato sauce
15 oz (cooked) garbanzo or great northern beans, rinsed
13.5 oz coconut milk (without guar gum) (Natural Value)
For Garnish:
Cashews or peanuts
Toasted pumpkin seeds (Bake at 300 degrees for 10 minutes.)
Finely shredded unsweetened coconut
Crushed red pepper flakes
ASSEMBLY:
- Heat the oil and the fenugreek seeds in a large soup pot on medium heat.
- Gradually add the veggies except for the zucchini. (The zucchini will turn to mush if you let it simmer for the whole time. The zucchini will be added to the soup in the last 5-10 minutes of cooking.)
- Add the spices.
- Add the water, broth, ginger juice, and tomato products.
- Simmer, covered, for about an hour, or until the potatoes are cooked.
- In the last 5-10 minutes of cooking, add the zucchini, beans, and coconut milk.
- Portion in wide mouth pint freezer jars. Makes 9 pints.
- Garnish with nuts, seeds and/or unsweetened coconut shreds.
Natural Value Coconut Milk
Toasted Pumpkin Seeds
Freeheel Vegan 