Fall is here. Store shelves and drinking cups are all being filled with that delicious familiar flavor: Yes, pumpkin season is here.


For those of us who look forward to fall for the delightful tastes it brings, it’s unfortunate to learn that many of those drinks and eats that have that pumpkin flavor carry a ton of calories. For example, that Starbucks® Venti Pumpkin Spice Latte comes in at a whopping 470 calories with 10 grams of saturated fats.


So how do you get that pumpkin taste without all the pumpkin guilt?


Here are a few ideas.


Pumpkin Chia Almond Butter


You’ll need:

  • 2 cups unsalted almonds
  • 1 tablespoon chia seeds
  • 2/3rds cup canned pumpkin
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1 teaspoon maple syrup
  • Pinch of sea salt
  • 10 drops of stevia


Place the almonds in a large food processor and process for 10-15 minutes until fine. Add all remaining ingredients and process for another 5 minutes. Refrigerate for at least one hour and then serve.


Low Calorie Pumpkin Spice Latte


You’ll need:

  • of brewed coffee
  • ½ teaspoon vanilla
  • 3 tablespoons pumpkin puree
  • 1 teaspoon pumpkin pie spice
  • ½ cup unsweetened almond milk
  • 2-3 drops of stevia
  • Pinch of cinnamon


Combine almond milk and pumpkin puree in a cup and microwave for 30 seconds. Add spices, vanilla, sweetener and mix thoroughly (use a blender for the ultimate mix). Pour the mixture over coffee and enjoy guilt-free.


Vegan Pumpkin Custard


You’ll need:


  • 1 and ½ cups pumpkin puree
  • 28 oz. coconut milk
  • 2 and ½ teaspoons vanilla extract
  • ¼ cup agave
  • 2 teaspoons agar
  • 2 teaspoons pumpkin pie spice
  • 2 tablespoons brown sugar
  • Dash of salt


Combine all ingredients in a saucepan and whisk thoroughly. On a stovetop, bring the mixture to a boil and then reduce heat to simmer for 15 minutes. Divide among 8 ramekins and refrigerate for at least two hours before serving.


Pumpkin Pancakes


You’ll need:

  • 1/4 cup ground chia seeds (or flax meal)
  • 1 tablespoon sugar
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon nutmeg
  • 2 teaspoons baking powder
  • 1 cup 2 percent milk
  • 1 cup whole wheat flour
  • 6 tablespoons canned pumpkin purée
  • 2 tablespoons canola oil
  • 1 egg


Combine dry ingredients. Combine wet ingredients in a separate bowl and then combine all ingredients and whisk thoroughly. Oil a skillet over medium heat and then pour a quarter cup of the mixture for each pancake. Cook for 2-4 minutes per side and serve with maple yogurt. Perfect for a meal before or after a workout at our gyms in Camden County.