Pumpkin Spice Latte with Real Squash
Inspired by techniques from Serious Eats.
A café latte made the cosy autumn way: instead of plain steamed milk, real butternut squash is simmered in milk with maple and warm spices, blended to a velvety foam and poured over espresso.
Always check the labels of the products you use.
Method
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EU nutrition claims
- Source of protein: 3.3 g protein per 100 kcal, about 13% of energy (needs ≥ 12%)
- Low salt: 0.24 g salt per 100 ml (limit ≤ 0.3 g)
Per 100 ml of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 155 ml a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Caffeine · Free sugars
- Per serving: about 64 mg caffeine (serving: 1 cup (30 ml espresso)). Source: 30 ml espresso × USDA FDC SR Legacy #171891 (espresso, 212 mg/100 g) (very strong coffee counted like espresso).
- Scaling: making more servings does not change the caffeine in each serving; what counts is how many servings you drink in a day. 1 serving: 64 mg · 2 servings: 128 mg · 3 servings: 192 mg · 4 servings: 256 mg (above EFSA 200 mg at once).
- General guideline: EFSA Scientific Opinion on the safety of caffeine (2015): for healthy adults, up to 200 mg in a single dose and up to 400 mg per day do not raise safety concerns. 1 serving = 16 % of 400 mg. EFSA
9.1 g per serving
18.2 % of the 50 g daily maximum · 36.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- medium heavy saucepan
- tea infuser ball or a small square of muslin and string
- stick blender or jug blender
- espresso machine, moka pot or cafetière
- 4 mugs
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 173 kcal |
| Protein | 5.7 g |
| Carbohydrate | 27.3 g |
| of which sugars | 18.6 g |
| of which free sugars | 9.1 g |
| Fat | 5.2 g |
| of which saturates | 3 g |
| Fibre | 1.8 g |
| Salt | 0.37 g |
Protein per 100 kcal
3.3 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
