I have seen no shortage of pumpkin spice latte recipes the last couple of months, but I have yet to see an AIP-complaint one. What is AIP? If you are new to my page, AIP stands for Autoimmune Protocol. It’s a version of the paleo diet that eliminates several items that are damaging to the gut in certain people. I went completely grain free earlier this year, did the super strict elimination diet and have since added various items back in and discovered what I can and cannot have. I have successfully added back into my diet small amounts of nuts, seeds, and eggs, and even a little dairy here or there, but all of those I have to be very careful of. Too much and I am left with an upset tummy and terrible eczema flares.
So, I follow what you could call a modified AIP. One of the things I absolutely cannot tolerate are nightshades. What is a nightshade? It is a term for certain fruits, vegetables and seeds with a certain make up that can cause harmful gut irritation in some individuals, particularly those with autoimmune issues. Some common nightshades include bell peppers, tomatoes, eggplant, and spices like cumin, cayenne, fennel, fenugreek, and spices in a pumpkin spice latte like nutmeg. For me exposure to nightshades – even just a little – makes the eczema flare like crazy and my skin feel like it’s on fire. Not fun.
So, back to the latte. There’s the fact it’s seasoned with nightshade spices, but I only learned about nightshades a couple of months ago. It’s been a few years since I ordered a pumpkin spice latte from that you-know-who coffee chain giant. Why? It was fall and I used to wait all year long for the pumpkin spice latte, but I heard it had gluten in it. I asked in the store and was met with a blank stare. That’s happened more than once and I sure wish they would train their baristas better; they’d get a whole lot more of my business if they did. I did a little research of my own and was shocked.
Number one, there is no pumpkin in it. Not any real pumpkin anyway. That is ARTIFICIAL flavor. And that bright orange color? Well, if the flavor isn’t real where do you think the color comes from? Yeah, it’s not real either. Many of the chains use milk from GMO-grain fed cows. They contain copious amounts of refined sugar, not to mention preservatives. Some of these ingredients are actually banned in other countries! Appetizing, isn’t it? Sorry if I just ruined them for you; I was bummed too but I’m glad I found out. I don’t want any of that junk in my body.
I am not shouting from the rooftops for you to never order one of these again or judging you if you do, but knowledge is power. Now you know and can decide for yourself. I will have a dairy- or refined sugar-containing treat every once in a while but this no-no list is personally a little long for me. And it is SO EASY to make your own – and I can make it dairy- and nightshade-free! Yay, bring on fall and the pumpkin spice lattes again!
One more note about the AIP variation. Try it with dandelion tea. If you are full AIP and cannot tolerate coffee try Roasted Dandelion Root tea. It is so good and has a rich and deep, almost coffee-like flavor. Once you add all the other latte ingredients it’s hard to tell the difference. I personally do not notice much of a difference in my body whether I drink coffee or not so I have left it in my diet. I simply enjoy it and I have had to eliminate so much from my diet I have simply cut back and I limit myself. It’s a treat, and this latte is quite a treat. Believe me. On to the good stuff!
Pumpkin Spice Latte (Dairy Free with AIP Option, Refined Sugar Free)
1 cup milk (for AIP use coconut milk but any dairy-free milk will do – or even cow’s milk if you tolerate dairy! – almond milk is good too if you can handle nuts, lending a bit of a nutty flavor)
1-1/2 Tablespoons pumpkin purée, fresh or canned
½ Tablespoon maple syrup (I like the hint of maple from the syrup but honey works and coconut sugar is also good)
¼ teaspoon ground ginger
½ teaspoon ground cinnamon
Pinch of ground cloves
1-2 shots of espresso OR ½-1 cup strongly-brewed coffee or Dandelion Root tea
1. In a small saucepan combine the milk with your sweetener of choice and the pumpkin and warm over medium heat. Stir in spices.
2. Add the hot espresso, coffee, or tea to your cup (I say 1-2 shots or ½-1 cup because I like to taste the coffee in a latte so I add extra).
3. Optional, steam the milk mixture. If you have an espresso machine use the milk steamer; if not, simply whisk the hot milk mixture to froth it; an immersion blender with the whisk attachment works great or you can put the milk in a jar and vigorously shake it (just use an oven mitt or wrap it in a towel first!) This is just optional but it only takes a second and gives you that nice coffee house froth on top. It’s just fun.
4. If desired, sprinkle a little extra cinnamon on top and then enjoy! Beat that you-know-who giant coffee chain!
This is also good iced. The first couple of times I made it was when it was too hot for a hot latte in the afternoon (I like my coffee black and not sweet at all in the morning). Fall comes late to Southern California, where I am. Simply whisk the milk and spices together and add to chilled coffee or espresso. You can blend it also. It’s super yummy! Enjoy!