Who doesn’t love Fall, with the fresh crisp air and the changing colours of the trees. And of course we can’t forget all of the pumpkin related drinks and pastries being marketed everywhere. Hence this month’s blog, three recipes that are a healthier version of the originals; yet still taste great.

Pumpkin Spiced Latte

The calories in these lattes at your average coffee shop range from 300-500 kcal; which if you’re trying to lose weight or just watch what you’re eating, is far too high. That’s basically equivalent to a meal’s worth of calories.  Here’s an alternative to get the same delicious taste without the sugar, fat, and guilt.


  • 1 cup of made coffee (Nespresso, Keurig, etc)
  • 2 Tbsp Da Vinci calorie free/sugar free pumpkin pie syrup
  • 1-2 packets of sweetener; Stevia / Sweet n Low / Splenda
  • 1/2 cup almond milk
  • dash of ground cinnamon and ground nutmeg (optional: use pumpkin allspice instead of the cinnamon and nutmeg)
  • optional: 2 Tbsp Ultra low fat Cool Whip 

In order of the ingredients above; after making the coffee, add the syrup and any sweeteners you may use (stevia, Sweet n Low, etc). Froth the milk for 30 seconds of if you don’t have a frother, first warm the milk in a pot on the stove top (or in a measuring cup in the microwave), then transfer the measured amount into a shaker cup (or blender) and shake it hard for a good 60 seconds. Pour into the coffee, then sprinkle your spices. Optional: use Ultra low fat Cool whip to scoop overtop. Voila; a healthy version of the traditional Pumpkin Spiced latte. Enjoy!

Pumpkin Protein Pancakes

They always say to start your day with a good breakfast. Not only does it set your metabolism for the day, but it also lessens your caloric intake for the rest of your meals. Here’s a hearty breakfast that you can have anytime of year if you’re a fan of pumpkin like I am 🙂


30 gr or 1/2 cup instant or rolled oatmeal, dry

2 Sweet n Low packets (or whichever sweetener you use)

½ tsp of each: cinnamon, baking powder, and baking soda, and vanilla extract

8 (1 cup) egg whites, whisk for 30 seconds before adding to the mixture

1/2 cup canned pumpkin

non calorie cooking spray

optional: 1-2 Tbsp Da Vinci calorie free/sugar free pancake syrup

In a bowl, add the first five (dry) ingredients and stir with a spatula. Then add the extract, egg whites, and canned pumpkin and blend on high for 30 seconds until the mixture is frothy and airy.

Spray the non-calorie cooking spray in a large round pan and put on high heat. Ensure the mixture has been blended just prior to pouring it into the pan and that the pan is hot (3-4 minutes after stove is turned on). Cover with a lid and let cook for 5-7 minutes or when the pancake begins to rise. Remove the lid and let cook for another 2-3 minutes; when the edges lift. Once flipped over, cook for another 3-4 minutes. Enjoy just like that or add syrup over top.

Total Calories

287 calories; Protein – 34 g, Carbohydrates – 31 g; 7 fibre, 5 g sugar, Fat – 3 g

Crustless and Easy Made Pumpkin Pie

This is a versatile recipe because you can either have it as a dessert or eat it as a meal when you’re craving something sweet.  Here’s what you need:


4 (1/2 cup) egg whites

796 ml can pure pumpkin puree
1 tsp of each of: pumpkin pie spice, ground nutmeg, ground ginger, and ground cinnamon
6 packets of Sweet n Low or any other calorie free sweetener you use

1 tsp/5 ml pure vanilla extract
1 cup/250 ml dry-curd cottage cheese (blend it until the texture is smooth; roughly 1 1/2 minutes)
2 scoops vanilla whey protein powder

Preparation time: 15 minutes

In a small bowl or blend, first blend the cottage cheese until its smooth and there are no longer any clumps. In a large bowl add all of the ingredients in order from the top and blend for 2 minutes or until the mixture is consistent and smooth in texture. Pour in a round 8” x 8” pan and bake in the oven at 350 ̊F (175 ̊C) for 50-55 minutes or until a toothpick (when inserted down the center) comes out clean.

Total Calories (Per serving, makes 4)

164 calories; Protein – 26 g, Carbohydrates – 19 g; 6 fibre, 8 g sugar, Fat – 2 g

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