Fall-Proof Your Diet: Pumpkin Spice Latte & Apple Crisp Recipe

Note: this entry is from last Fall but the desire for Pumpkin Spice Lattes never goes out of style!

Shorter days mean less energy and the mood-boosting chemical seratonin. Cooler days mean cravings for warm crisps and coffees. This combination can send the best laid diet plans off the rails and re-routed to sugar-rich temptations. On the NBC 10! show this morning, I shared two strategies to keep your weight and health goals on track.

The recipes from the segment are below.

Pumpkin-Spice Latte
One serving
Time: 5 minutes

This recipe was inspired by Michelle at Gluten-Free Fix. I’m not much of a latte person because of how sensitive to sugar and caffeine I’ve become. But with her DIY inspiration, I realized these once-in-awhile treats could be enjoyed without feeling like a train hit me two hours later and I wanted any chocolate in sight at 3 p.m. I’ve used coconut sugar which has a glycemic index of 35 compared to a 100 for regular sugar. The higher the index, the more likely you are to overeat, have cravings later and be crabby.


  • 8 ounces of coffee or chai tea bag (consider pumpkin tea mixes for caffeine-free and creative customization)
  • 1 Tablespoon canned pumpkin puree
  • 1 Tablespoon of coconut sugar
  • 1/2 cup of almond milk* (I like my drinks more creamy)
  • 1/8 teaspoon of pumpkin pie spice
  • 1 tsp vanilla

        1. Brew coffee or tea
2. Combine 8 ounces of coffee or tea with pumpkin puree, coconut sugar and vanilla in a blender.
3. Pour into your favorite mug
4. Froth almond milk (I bought my frother at Kitchen Kapers in Philadelphia) for 10 seconds
5. Sprinkle pumpkin pie spice

*Get the almond milk brand with the most fat

My version has 8 grams of sugar compared to a Starbuck’s Pumpkin Spice Latte (grande) with 49 grams of sugar!

Apple Crisp
6 servings
Prep time: 15 minutes
Cook time: 45 minutes


  • 2 cups blanched almond flour
  • 1 teaspoon celtic sea salt
  • 1 teaspoon cinnamon
  • ⅓ cup ghee
  • ¼ cup coconut sugar
  • 1 tablespoon vanilla extract
  • 4 medium apples, peeled, sliced then chopped in half width-wise


  1. In a large bowl, combine almond flour, coconut sugar, salt, and cinnamon.
  2. In a smaller bowl, combine melted ghee and vanilla
  3. Stir wet ingredients into dry
  4. Place apples in a 8 x 8 dish
  5. Crumble topping over the apples
  6. Cover and bake at 350° for 35 minutes on low rack
  7. When apples get soft, remove cover and bake 10 more minutes to brown crisp
  8. Serve warm or cold

Adapted from Elana’s Pantry which is the best site for using almond flour.