The year was 2003. Peter Dukes, the then product manager at Starbucks, led a small group in brainstorming a new drink to add to the coffee house’s fall espresso menu. They filled the research and development space (a.k.a. the “liquid lab”) with fall decor and pumpkin pie to get their creative juices flowing before landing on the latte recipe that would change how we define autumn forever. And thus, the pumpkin spice latte was born.
A little more than 20 years later, the pumpkin spice latte (PSL) has cemented itself in the zeitgeist as the unofficial official drink of the fall season. Though it can be a divisive drink, we know to make the mental switch from daydreaming about tropical vacays to frolicking among the fall foliage whenever we see those red cups appear.
But if you’re looking to indulge with the classic latte sans all the sugar and daily spend of $7, we’ve got a few simple options for you. Read on below.
What Is Pumpkin Spice?
Contrary to its name, pumpkin spice doesn’t actually contain pumpkin. The spice itself, which predates the latte that made it a household name, is a combination of different spices, usually cinnamon, ginger, nutmeg, cloves, and allspice. It’s added to a variety of dishes and drinks for added flavor.
Where the O.G. latte is concerned, it is actually quite simple to make. According to the Starbucks website, its pumpkin spice latte is made of the following ingredients: 1 capsule of espresso, 1 cup of whole milk, 3 tablespoons of homemade pumpkin spice syrup, ½ cup of whipped cream, and a pinch of pumpkin spice for a nice garnish. You’ll want to heat and froth your milk while brewing your espresso. Then place the syrup into the mug before mixing in the espresso and stirring it all together.
Starbucks’s homemade pumpkin spice syrup, consists of 1 ½ cup of granulated sugar, 1 ½ cup of water, 6 cinnamon sticks, 1 teaspoon of ground cloves, 1 teaspoon of ground ginger, 2 teaspoons of nutmeg, and 4 tablespoons of pumpkin purée. Simply mix the sugar and water in a saucepan and bring it to a simmer. When the sugar has dissolved, you’ll add your cinnamon, cloves, ginger, nutmeg, and pumpkin purée before letting it simmer for about 20 minutes. Then remove from heat and strain before pouring it into your latte.
The Health Benefits
Yes, there are a few health benefits to drinking a pumpkin spice latte. The spice itself is rich in antioxidant and anti-inflammatory properties. Samantha Dieras, DCN, RD, director of Nutrition Services at Mount Sinai Hospital, says that cinnamon and ginger may reduce blood sugar and high cholesterol. Ginger, as well as nutmeg, can also help with indigestion, bloating, gas, and nausea. Cloves, she says, can support your immune system while allspice aids your metabolism.