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Fall Food Series

The moment you have been waiting all year for! The PSL! And yes, this one is MOD/bod approved 🍂☕️🍂

Since pumpkin is naturally starchy, can you truly make it MOD/bod friendly? While it contains more carbs per serving than many vegetables, our MOD/bod fall pumpkin recipes use such a small amount that you can easily fit it into your macros. In larger servings, pumpkin is the perfect starch for carb refeed days as you get into your maintenance plan. Steam your own pumpkin or get a high-quality canned version without BPA for best results.

Pumpkin tastes amazing sweet or savory — no matter how you prep it, you’ll want to make these pumpkin recipes all season long.

Ah, the Pumpkin Spice Latte – the harbinger of fall. For many, this is the drink that makes an entire season. But even as an occasional fall treat, there’s a couple of issues with the traditional PSL.


The traditional Pumpkin Spice Latte can contain up to 64 grams of sugar (in a 20 oz. cup)! That’s about 12 teaspoons. No wonder these things are so addictive. But sugar is not part of a healthy diet. While balance is necessary and shame is a no-no (hey, we all indulge sometimes), you can replace the sugar in your diet with alternatives that support healthy hormones and battle unwanted weight gain.


Pumpkin and its orange, yellow, and red plant brothers are packed with nutrients that feed your brain and support your vision. These rich colors translate to high beta-carotene content, a potent antioxidant and a precursor for the essential fat-soluble vitamin A. Just one cup of cooked pumpkin contains more than 200% of your recommended daily intake of vitamin A, which is crucial for keeping your eyes young and your bones, skin, and other connective tissue strong. Pumpkin also contains decent levels of lutein and zeaxanthin, antioxidants that support eye and brain health.

drumroll please..,


Makes: 4-6 cups

NOTE: The Pumpkin Spice Latte is a warm, delicious treat we like to bust out during colder months; but it’s not ideal for everyday. For your best performance all day long, stick with your Active.


3-4 cups plain brewed coffee

1 ¼ cup full fat, unsweetened coconut milk

3 Tbsp. MCT oil

2 Tbsp. organic pumpkin purée

1 Tbsp. grass-fed unsalted butter or ghee

2 tsp. pumpkin pie spice

1 tsp. vanilla

1-2 tsp. xylitol or stevia (to taste)

optional: 2 tbsp. raw whipped cream or whipped coconut cream on top


Prepare a pumpkin spice base for your latte. Using a stand mixer, whisk, or hand mixer, cream together the pumpkin puree, mct , butter, pumpkin pie spice, vanilla, and xylitol. The fats should be well-incorporated into the pumpkin, and the mixture should look a lot like pumpkin pie filling. (You can also double this recipe or make it ahead of time, and store it in the refrigerator for up to 5 days. Stir before using.)In a small saucepan on low heat, add coconut milk and warm gently.In a high-speed blender, add pumpkin spice base, brewed coffee, and warmed coconut milk. Blend on high for 30 seconds, or until creamy and frothy. If you don’t have a blender, combine all the components in a saucepan and blend with a whisk or stick blender — it will still taste amazing but not be so frothy.Pour into mugs and serve with raw whipped cream or whipped coconut cream, if desired.

It’s important to feel like you can have a treat now and then without spiraling into a blood sugar mayhem. Stick to this recipe and the healthy fats will give you energy for hours and the mini dose of pumpkin adds some nutrients to your morning.


Calories: 197Total Fat: 18gProtein: 1.9gSugars: 1.7g Carbs: 4.2g