Top 3 Recipes for Healthy Lattés

How Much Sugar Is In Your Favourite Fall Lattés?

It’s latte season! As soon as it was officially fall, I was into the pumpkin spice lattes, chai tea lattes and salted caramel lattes. The catch is, I make my own version of these delicious bevy’s. Why you ask? It really comes down to sugar and other ingredients that don’t belong in lattes.

Did you know that the average person consumes about 150 pounds of sugar PER YEAR. Pretty scary, right?

Sugar seriously adds up, quickly. Check out the amount of sugar in your fave fall lattes that popular café’s serve.

Pumpkin spice latte: 52 grams of sugar

Chai tea latte: 45 grams of sugar

Salted caramel mocha: 68 grams of sugar

That’s a lot of sugar! That’s not natural sugars you would find in fruits and veggies, that’s added sugar like refined white sugar.

Consuming copious amounts of sugar can lead to a host of health concerns such as:

• Hormone imbalances
• Mood changes – depression and anxiety
• Fatigue
• Acne
• Heart disease
• Diabetes
• Blood sugar imbalances
• Alzheimer’s
• And much more

The more preventive measures we take now, the more we set ourselves up for a successful health journey as we age. There are ways we can implement changes, right now!

So, I’ve whipped up 3 healthier versions of those said lattes above.

I love this chai from Lake & Oak Co. because it has chaga, the king of medicinal mushrooms! It has anti-inflammatory and anti-bacterial properties, perfect for this time of year.

• 1 cup of Lake + Oak Co. Coconut Chaga Chai Tea
• 1 tbsp. coconut creamer (I used Anima Mundi Coconut Creamer)
• 1 tbsp. coconut butter
• ¼ - ½ cup full fat coconut milk
• Sweetener of choice, to taste (maple syrup, honey, Lakanto, monk fruit)
• Splash of pure vanilla extract
• Cinnamon

1. Follow instructions on tea package.
2. Once your tea has steeped, pour into blender with coconut creamer, coconut butter, vanilla and sweetener, if using. Blend until frothy.
3. If you have a frother, froth the coconut milk and then pour on top. If you don’t, warm the coconut milk and then add it into the blender with the other ingredients.
4. Pour into your favourite mug and then top with cinnamon.

• 1 cup brewed coffee
• 1-2 tbsp. pumpkin pureé
• 1 tsp. cashew butter
• Primal Palate Pumpkin Pie Spice 
• Maple Syrup*
• 1 tbsp. Laird Pumpkin Spice Creamer
• Splash of pure vanilla extract
• ½ cup almond milk

1. Add brewed coffee, pumpkin puree, cashew butter, pumpkin pie spice creamer and vanilla to blender and blend until smooth.
2. If you have a frother, froth the coconut milk and then pour on top. If you don’t, warm the coconut milk and then add it into the blender with the other ingredients.
3. Add to your favourite mug and add frothed almond milk, if desired.
4. Top with Primal Palate Pumpkin Pie Spice

*If you want to be super fancy, grab two small plates – on one plate, pour some maple syrup and on the other, pumpkin pie spice. Dip the rim of your mug into the maple syrup and then into the pumpkin spice to have a delicious rimmed mug while you’re sipping on your latte!

• 1 cup brewed coffee
• ½ cup almond milk
• 1 tbsp. Sweet and Salty Coconut Butter by Eating Evolved
• 1 scoop Salted Caramel Perfect Keto Grass-Fed Keto Collagen (with MCT)
• Splash of pure vanilla extract
• Shaved dark chocolate for garnish (optional)

1. Add brewed coffee, coconut butter, vanilla and keto collagen to blender and blend until smooth.
2. If you have a frother, froth the almond milk and then pour on top. If you don’t, warm the almond milk and then add it into the blender with the other ingredients.
3. Top with shaved dark chocolate like Eating Evolved Salted Caramel chocolate bar!

There you have it! Three new latte recipes to add to your morning roster.

Enjoy!

You can usually find me in the kitchen whipping up a delicious smoothie, matcha latte, creating a new recipe, blogging and engaging with my online community.

At the end of the day, my main goal is to make a positive impact on people’s lives by encouraging and supporting them to make healthy choices to lead the healthiest life possible!

You can find Tina at her website www.tinagravalos.com, or follow her on Instagram, Facebook and Pinterest.