Nov 11

Pumped Up Frapp

Yes, I realize it is getting cold… 


…but it’s hot after I come in from running!

A couple of weeks ago I posted about Peet’s coffee (and how to help a hangover).  I’m still enjoying the samples they sent and used it in this coffee treat.  I brewed mine strong and added a bit of cinnamon.  Then turned it into a frappuccino frozen coffee beverage.

Most recently, I enjoyed it in a Pumpkin Frappuccino.


People clamor to a certain coffee chain every fall for their Pumpkin Latte, but have you seen the nutrition info on those drinks?  The sugar content (38g in a tall… that equals 9.5 teaspoons!!!) is so high that you would be better off drinking a Coca-Cola (28 g in a 8.5 oz).

Source: blasphemousandoffensive.wordpress.com


My pumpkin frapp?  Sugar free, my friends.


The holiday season means an increase in sugary baked goodies.  This pumpkin frapp is one way to save yourself some unnecessary sugar so you can have another cookie.

Not a coffee drinker?  Still tempted by treats?  Here are a few other ways to help.


Keep Your Sweet Tooth in Check:

  • Eat regular meals with healthy amounts of protein and “good” fat.  This will keep you full longer so you’re less tempted to snack on treats.
  • Bring your own baked goods (BYOBG) to parties.  Use sugar alternatives in your treats (Stevia, Xylitol, bananas, pumpkin, dates, etc), or simply offer to bring a vegetable dish to ensure there is something healthy to nosh on.
  • Brush your teeth or pop a piece of gum when you are done.  That refreshing minty taste signals to your body the meal has ended.
  • Drink LOTS of water.  It makes you feel full and helps flush the junk out when you do indulge (you know we all will at least once).
  • Don’t deprive yourself.  It will drive you crazy and can lead to over-eating.  Have tastes of “worthy” food items.  For me, worthy = homemade chocolate cake.  I’ll have  a slice of that and pass on the grocery store cookies my lazy co-workers bring to the potluck.


Remember: the more sugar you eat, the more you crave it.  Try not to sugar-up in the morning and it will be easier to turn it down throughout the day.

Try these Pumpkin Zucchini Muffins for breakfast – only 5 g of sugar and they pair well with a certain frapp. :)



“Pumped Up” Pumpkin Frappuccino

  • 1/4 C pumpkin puree
  • 1/2 C coffee (chilled)
  • 1/4 C unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder
  • 1 handful spinach (optional)
  • 1/2 tsp vanilla extract
  • 1/4-1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/8 tsp nutmeg
  • 4-5 drop vanilla stevia (or sweetener of choice)
  • Shake of salt
  • Ice + water, to taste


Put all ingredients in a blender and mix until smooth.  Top with cinnamon and nutmeg… maybe a little whip if you have it.  



This weekend I’m going on my last (and first) long run before the Thanksgiving Half.  #nervous

What are you up to this weekend?  Anyone running races?

How do you keep holiday (over) eating in check?  I’d love to hear your ideas! 



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  1. Lee

    I made homemade frappuchinos this week too!

  2. Claire @ Live and Love to Eat

    It’s too cold for Frappuccinos for my taste, but I “splurge” at Starbucks with a brewed coffee with one pump of the pumpkin flavor – only 30ish calories instead of the alarming total in latte.

    Happy weekend! <3

    1. Laura

      Good idea adding just one pump of the pump!

  3. Allie

    AH.. I totally am STILL drinking iced coffee even though it is snowing right now in Pittsburgh hahaha. Good times! But really.. i’m sweating when I come back from a run… makes me in the mood for pumpkin frap’s! It sounds delicious :)

  4. Rachel @ My Naturally Frugal Family

    Yours is so much more nutritious as I am quite certain spinach is never an ingredient at Starbucks.
    Plus who doesn’t want save some green by making their own beverages :)

    Happy Friday Laura!

    1. Laura

      Ha – I’m going to start a campaign for Starbuck to start offering spinach as an add-in.

      1. Tanveer

        Please do!! I love this recipe.

        1. Laura

          This is awesome! Making a laundry list of suggestions now. Thanks!!!

          Hope you are doing well!

  5. Lisa ♥ Healthful Sense

    I still have yet to make a pumpkin latte… u just inspired me to make one though!! Perfect on this chilly cloudy morning =)

  6. Hayley @ Oat Couture

    Thats so true about not eating sugar in the mornings. Sometimes I do, shameful I know! Then I always have a terrible day of eats. Sooo not worth it! This post reeeeeaally makes me miss drinking coffee as well btw… Would kill for a big mug of hot coffee right now but I don’t think I would ever sleep again! In fact maybe thats just what my study routine is missing! :)

  7. Parsley Sage

    Sugar free GENIUS! That looks incredible :)

    I love the accusing straw that’s pointed at the camera too

    1. Laura

      I love that you called it an accusing straw. Lovely description. :)

  8. veronica gantley

    What a great idea! The pumpkin puree made it creamy? Sorry, i will skip the spinach. I am so glad it was optional. This way I dont have to derail my diet. Thanks for sharing

    1. Laura

      The puree does make it creamy. If you want it even creamier, add half a banana. As far as the spinach… I PROMISE you can’t taste it. :)

  9. Amalia

    This looks awesome, your pictures really do it justice! And 9 1/2 teaspoons of sugar?? You’re kidding me! That’s insane…I’m never drinking one of those! Thanks for the sugar free deliciousness :)

    1. Laura

      Scary, right?!

  10. Christin@purplebirdblog

    I’m definitely a sucker for the Starbucks pumpkin spice latte, but I always ask for less syrup pumps than normal. This looks incredible!! :)

  11. Grubarazzi (@Grubarazzi)

    Ohhh, hiding a little spinach in your frapp. good idea. :)

  12. Ruth Reynoso-Sance

    Great tips!! I will definitely need them this season!

  13. Cupcake Kat

    wow that’s a lot of sugar for one drink! I didn’t event think it was that sweet last time I had it. Next time I’ll ask for less syrup or just make my own

  14. Caroline

    Yum, this sounds delicious! Adding spinach is always such a great idea, because the flavor is masked by the other ingredients.

    1. Laura

      Agreed! No one believes me when I tell them you can’t taste it.

  15. STUFT Mama

    Loving the tips to avoid consuming too much sugar.
    My Magic Bullet cup are not as photogenic as yours. :)
    The boys and I are racign a hlaf marathon Sunday!!! Yikes!!!!!! :) Last race with that darn double stroller!

  16. Tina @ Faith Fitness Fun

    I will do a couple of the Starbucks drinks but otherwise I don’t want all the extra sugar. Definitely prefer to find other ways to get in things I enjoy. This sounds perfect.

  17. Sarena (The Non-Dairy Queen)

    Smart suggestions on curbing the impulse to over indulge during the tasty season! Food is definitely an addiction, so be careful when you start. I agree on taking things to parties that are safer to eat or at least so you know there are healthier choices to balance things out. This frap sounds perfect! YUM!

  18. Hotly Spiced

    Here in Sydney we’re just coming in to the frappe season. Your recipe sounds great.

    1. Laura

      Ohhhh… good point! I need to take my frapp to Australia.

  19. RavieNomNoms


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