The Obligatory Pumpkin Spice Post

 

It’s that time of year again, when the thoughts of a Northern Hemisphere dweller turn to All Things Pumpkin Spice. We can blame Starbucks, the instigator of this pervasive trend, but let’s face it, the flavor profile is a winner for just about any other type of consumable.

 

If you find yourself hankering for a Pumpkin Spice Latte, but don’t want to pay out the big dollars or metabolize the massive hit of carbs, here is my basic recipe. It is easy to customize, and after sampling from over half a dozen coffee shops around town, I have to say that the best PSL is the one I make myself. Here are some helpful hints:

-Don't skimp on the vanilla.

-Don't overdo the pumpkin puree.

-The dusting of pumpkin pie spice on top is critical; having the scent right under your nose really magnifies the flavor of the beverage.

-When making any kind of specialty coffee treat at home, if it seems like it's missing something, a pinch of salt is magical for uniting and elevating the flavors. Use just a tiny bit and it won't taste salty. 

 

I have included the source of my ingredients for informational purposes only. I don’t have any kind of affiliate relationships; I am merely an enthusiast.

Apart from the coffee (and you can be as fancy or as cheap as your taste buds will allow), the cost per serving is minimal. Most of the ingredients are less than a penny per serving. Based on the amounts that I use, the pumpkin puree is $.07, almond milk $.14, and NuNaturals syrup is $.16.

Pumpkin Spice Latte

6 oz brewed, strong coffee OR 2 shots of espresso OR equivalent amount of prepared Dandy Blend

3-6 oz milk of choice (more or less, depending on how milky you like it. I use either Aldi unsweetened almond milk or unsweetened Milkadamia)

2 TBSP pumpkin puree (Aldi)

1 tsp NuNaturals pumpkin spice syrup (Vitacost)

1 1/2 tsp vanilla extract (I’ve been using Gold Medal brand imitation vanilla. My apologies to the purists out there)

1 dropper Olivenation caramel flavor (optional)

3-5 drops liquid smoke (optional)  

Pinch of salt

Pumpkin pie spice (I use Aldi Stonemill)

 

Combine all ingredients except for the final one.  Top with a light dusting of pumpkin pie spice. Serve hot or cold.

And When Life Gives You Zucchini...Make A Smoothie!!

Another bumper crop of zucchini has led to inspiration: Cooked, pureed and frozen zucchini as the base of a smoothie that ends up tasting like cake batter. Ohhhhh yeah. I could pretty much live on this stuff! AND it uses a lot of zucchini; when you have 6 baseball bat-sized squash in the fridge, a recipe calling for 1/2 cup just ain't going to cut it.

Because the smoothie is a Work In Progress, this isn't going to be so much a recipe as a springboard for inspiration. I am still playing with what quantity of zucchini makes for the ideal flavor and texture (and won't overwork your blender), so I will update as I get close to the perfect answer.

UPDATE: It looks like just over a pound is a good amount for a smoothie (1.25, 1.33, somewhere in there). Any more will challenge your blender (and possibly your innards). This cooks down to about 12 ounces by weight; fresh zucchini loses about 40%  of its original weight via evaporation. If you choose a higher amount, make sure to thaw the cubes for at least 10-15 minutes. I've been cooking up 4-5 pounds at a time, then freezing it in silicon ice cube trays, each of which makes 9 cubes of 1 fluid oz. each. 9 cubes seems to be an ideal quantity for a smoothie.

The basic recipe tastes like the batter for zucchini bread, and the chocolate one tastes like a Chocolate Zucchini Spice Cake batter.

The Olive Nation caramel flavor is a topic deserving of its own blog post, but for now I'll just say that while you could probably get away with not using it, it seems to be an essential element to recreating that cake batter flavor. It is well worth the price, but if you don't want to buy it, maybe just use a little extra vanilla extract. I have basically been signing my recent paychecks over to https://www.olivenation.com/
and I am not sorry! I receive no compensation from them; I am merely obsessed.

NOTE: As with most zucchini-forward recipes, this one will clean you out pretty good. Plan the next day's bathroom proximity accordingly.

The Basic Recipe

1-2 pounds (unpeeled, unless the peel is exceptionally tough) zucchini, cut into chunks; the smaller the chunks, the quicker it cooks
1 TBSP coconut oil
8-10 ounces milk of choice
1 scoop stevia sweetened vanilla protein powder of choice*
1 tsp vanilla extract
40 drops Olive Nation caramel extract  
1/2-1 oz peeled, fresh ginger, cut into chunks+
1/16-1/8 tsp cayenne pepper+
1 tsp. pumpkin pie spice

On medium heat, melt coconut oil in a saucepan that is big enough to hold your desired quantity of zucchini and allows you to stir it/toss it around. Add zucchini and cook, covered, stirring/tossing occasionally so it doesn't scorch. At a certain point, it will give off liquid, making it less likely to scorch. Cook until soft and somewhat translucent, about 15-30 minutes. Remove cover and allow some of the liquid to cook down. The amount of time depends on how concentrated you want it, and how much you want your kitchen to steam up. I often cook it an additional 30 minutes, keeping an eye on it and stirring occasionally.

Allow to cool a bit. With an immersion blender, thoroughly puree the zucchini.  Cool completely, then freeze (preferably) in silicon ice cube trays or in a ziploc freezer bag.

When zucchini is frozen, and you are ready to make your smoothie, remove from freezer and allow to thaw for about 10 minutes.

Add milk to blender. Add remaining ingredients. Covered, give it a quick whirl to combine. Add half of the zucchini cubes and blend on high for about 30 seconds. Add remaining cubes and blend until smooth. Consume, and praise the heavens.

Variations

Chocolate

Add 4 TBSP cocoa powder with the protein powder, and if you have some sort of liquid chai spice add a squirt of that, or a pinch of cardamom.
Aim for the higher end of the ginger and cayenne range

Orange Creamsicle
To the milk, protein powder and zucchini cubes, add only 1 1/2 tsp vanilla extract and 10 drops orange essential oil (none of the other flavorings or spices). This is also good with 20-40 drops of mango extract.

Your own variations:

Add anything that would taste good in a pumpkin pie shake (banana, Olive Nation banana extract, coffee flavor or instant espresso powder, etc.) or in zucchini bread (blueberries or Olive Nation blueberry extract, whatever you can come up with!). I've been adding fenugreek powder for a maple flavor, and 10-20 drops of Liquid Smoke, which adds an additional depth that you can't quite place. I was going for a zucchini-blueberry-pancakes-cooked-on-a-griddle-next-to-bacon flavor :)


  *If you only have unflavored and/or unsweetened protein powder, add extra vanilla and stevia to taste

+ I like mine on the zesty side. This range works well with plant protein, but if you are using whey or hydro-beef based protein (both of which have a more refined flavor, less like cake batter and more like ice cream), it might be too much.


  

The 7 Habits of Highly Seasoned Turkey Burgers

 I am fortunate to have an inexpensive source of free-range, sustainably raised turkey, so about 90% of my protein intake involves ground turkey. I eat turkey burgers literally every single day, sometimes twice a day. I never get tired of them, because over the years, I have created lots of seasoning combinations, in addition to the ready-made ones that I buy at Penzey's or Aldi.

Because I'm cooking for one, all recipes are for 4 oz. of ground turkey, though they can easily be double, tripled, etc. depending on how many people are eating. Unless otherwise noted, each recipe has 1/8 tsp. of salt and ¼ tsp freshly ground black pepper. All herbs and spices are dried, except for parsley and cilantro. Onion or garlic are always dried (except in the case of chives or scallions), either powder or minced. Minced onion (aka onion flakes) will not only add flavor, but will also soak up some moisture, resulting in a firmer burger with an pleasant “crust”.

You can also improvise by starting with a base of 1/8 tsp salt, 1/8- 1/4 tsp black pepper and ¼ tsp. onion powder, and add 1/4-1/2 tsp of any single dried herb or spice. You can’t really go too wrong!

I cook the burgers on medium heat with 2 tsp. oil, covered, for 2 minutes on each side, then turning off the heat to let it "coast" for another 2 minutes. 

Italian

½ -3/4 tsp. Italian herb seasoning, preferably one that includes garlic, fennel and sage. If it doesn’t have them, add ¼ tsp fennel, 1/8 tsp garlic powder and a pinch of rubbed sage

1/8 tsp crushed red pepper

Moroccan

½ tsp ground coriander

½ tsp ground cumin

½ tsp paprika

¼ tsp turmeric

1/8 tsp onion

1/8 tsp cinnamon

1 Tbsp finely chopped fresh parsley

1 Tbsp finely chopped fresh cilantro

1 Tbsp toasted pine nuts (optional)

3 chopped olives (optional)

1 tsp. finely chopped lemon zest (optional)

Breakfast Sausage

1 tsp. rubbed sage (packed)

¼ tsp marjoram

¼ tsp thyme

1/8 tsp (scant) crushed red pepper flakes

¼ tsp salt

¼ tsp black pepper

¼ tsp ground fenugreek

1/8 tsp nutmeg

Pinch of ground cloves

1/16 tsp ground ginger

6 drops Stevita brand stevia juice (or equivalent of other brand of stevia)

OR 1 tsp Aldi poultry seasoning, adding the amounts listed above of the spices not in the Aldi blend

Kibbe

¼ tsp onion

1 Tbsp chopped fresh parsley

¼ tsp paprika

¼ tsp ground cumin

1/8 tsp allspice

1 Tbsp toasted nuts: pine nuts, chopped almonds or walnuts (optional)

Stuffing

1 tsp Bell’s poultry seasoning

¼ tsp onion

1/16 tsp celery seed

Gyro

¼ tsp onion

1/8 tsp garlic

1/8 tsp oregano

¼ tsp cumin

1/8 tsp marjoram

1/8 tsp rosemary

1/8 tsp thyme

1/8 tsp nutmeg (scant)

¼ tsp black pepper

¼ tsp salt

2 tsp. chopped parsley, packed

Simplified Gyro

¼ tsp. onion

¼ tsp cumin

1 tsp oregano

½ tsp. grated lemon zest (optional)

Garden Herb

1 Tbsp chopped parsley

1 Tbsp fresh chopped tarragon

3 chives, chopped

A pinch of garlic powder

1 Tbsp toasted pine nuts (optional)

Top with Dijon mustard (optional)

Chili

¼ tsp onion

½ tsp chili powder

¼ tsp ground cumin

1/8 tsp. oregano

Ethiopian

¼- ½ tsp berbere (1/2 tsp. has a bit of a kick) Do NOT use the kind from Penzey’s! Shega Foods in Minneapolis makes the best one

Bratwurst

¼ tsp salt

¼ tsp pepper

5 drops Stevita brand stevia juice (or equivalent amount of other brand of stevia)

1/8 tsp nutmeg

1/16 tsp ground coriander

1/16 tsp onion

1/16 tsp garlic

1/16 tsp (scant) celery seed

Pinch marjoram

¼ tsp ground ginger

Hot Dog

½ tsp. Mitchell Street seasoning (from Penzey’s)

No additional salt or pepper

Top with yellow mustard (optional)

Caribbean

¼ tsp thyme

1/8 tsp crushed red pepper flakes OR 1 jalapeno pepper, seeded and finely minced

¼ tsp onion

1/8 tsp garlic

¼ tsp turmeric

¼ tsp ground cumin

1/8 tsp allspice

Georgian Khmeli- Suneli

½ tsp Khmeli- Suneli blend*

½ tsp onion

*1 Tbsp ground coriander seeds

2 tsp crumbled dried fenugreek leaves (OK without them)   

½ tsp ground fenugreek

1/8 tsp ground cloves

1 tsp dried marigold petals (OK without them)

½ tsp dried mint

½ tsp paprika

1/8 tsp ground cinnamon

¼ tsp ground black pepper

1 tsp dried savory

¾ tsp dried basil

Georgian Svaneti

½ tsp Svaneti seasoning*

½ tsp onion

*this is my modified, salt-free version

½ tsp Penzey’s roasted garlic powder

1 ½ tsp ground coriander seeds

2 tsp ground caraway

½ tsp ground black pepper

½ tsp ground fenugreek

few pinches of cayenne

Simple Cumin

¼ tsp onion

¼ tsp ground cumin

Zatar

1½- 2 Tbsp zatar (blend of thyme, sumac, sesame seeds and other herbs, found at Middle Eastern markets)

¼ tsp cumin

¼ tsp onion

¼ tsp. chopped fresh rosemary (optional)

Holy Land Chicken Spice

1 tsp. Holy Land Chicken Spice

Ras el Hanout

½ tsp Ras el Hanout

¼ tsp onion

¼ tsp salt

Curry Powder

1½- 2 tsp curry powder

¼ tsp onion

Mrs. Dash

¾  tsp Mrs. Dash (or the cheap Aldi equivalent)

¼ tsp salt

Can add ¼ tsp ground cumin to make it taste like something from a Middle-Eastern restaurant

Cabbage Roll

½ tsp Allepo pepper

1/8 tsp. allspice

¼ tsp dried dill weed

¼ tsp onion

Optional: serve with cabbage that has been cooked in onions, smoked paprika, tomato and dill (1 tsp dried). Good with some chopped walnuts tossed in there.

Armenian Kofte

¼ tsp Onion

1/8 tsp Garlic powder

1 Tbsp Fresh mint

1 Tbsp Fresh parsley

1/16 tsp Ground clove

1/16 tsp ground coriander

¼ tsp Ground cumin

Pinch Cinnamon

Pinch Nutmeg

½ tsp Smoked paprika

¼ tsp ground black pepper

1 Tbsp pine nuts (optional)

Penzey’s (for busy days)

½-3/4  tsp of pretty much any Penzey’s spice blend:

Lamb seasoning

Bavarian Seasoning

Mural of Flavor

Balti

Arizona Dreaming

Turkish (good with an additional 1 Tbsp chopped fresh cilantro OR 2 Tbsp. finely chopped bell pepper)

Northwoods

Frozen Pizza seasoning (use ¾ tsp)

Bangkok Blend

Jerk Pork

Simple Fennel Sausage

¼ tsp black pepper

1/8 tsp crushed red pepper

¼ tsp fennel seeds

¼ tsp garlic

Polska Kielbasa

½ tsp Smoked paprika

¼ tsp Dill weed

¼ tsp Garlic

¼ tsp Onion

¼ tsp black pepper

1/16 tsp cardamom

1/16 tsp celery seed

¼ tsp dry mustard

1/8 tsp coriander

2 drops stevia

1/8 heaping tsp allspice

Polska Kielbasa Shortcut

½- ¾ tsp Mrs. Dash

½ tsp. smoked paprika

2 drops Stevita

Herbes de Provence

1 tsp Herbes de Provence

¼ tsp onion

1 tsp sage

pinch red pepper

1/8 tsp garlic

6 drops stevia

Mint Chutney

1 chopped jalapeno or 1/8 tsp crushed red pepper

¼ tsp cumin

1 Tbsp chopped fresh mint

2 Tbsp chopped fresh cilantro

6 chopped chives or 1 chopped scallion or ¼ tsp onion

Pesto

¼ tsp garlic

1 Tbsp shredded fresh basil, packed (or more, to taste)

1 Tbsp pine nuts

School Lunch Maple Sausage

¼ tsp liquid smoke

20 drops stevia

¼ tsp thyme

1/8 tsp red pepper flakes or cayenne

½ tsp ground fenugreek

1 tsp chopped orange zest OR 12 drops orange essential oil

Simple Rosemary

½-¾ tsp chopped fresh rosemary (do not exceed)

¼ tsp onion

1/8 tsp garlic

2 drops stevia

Swedish Meatball

½ tsp minced dried onion

¼ allspice

Faux Lipton Onion Soup Mix

½ tsp dried mushroom powder (Rub with Love brand. Or Eclectic Institute Immune Mushroom POWder)

½ tsp minced dried onion

Turkish Baharat

½ tsp Turkish Baharat seasoning*

¼ tsp onion

* Ingredients:
1 tablespoon ground cinnamon
1 tablespoon ground nutmeg
1 tablespoon ground cumin
1 tablespoon ground coriander
2 tablespoons dried mint, crumbled between your fingers so it’s very fine
2 tablespoons dried oregano, crumbled between your fingers so it’s very fine
1 tablespoon ground black pepper
4 bay leaves, crumbled between your fingers so it’s very fine
1 teaspoon ground fennel
1 teaspoon ground cloves
1 tablespoon ground mustard

Note: The original recipe calls for putting the mint, oregano, and bay leaves in a spice grinder so it’s very, very fine. I didn’t bother; it worked. If I was in a serious cooking mood, I would probably take the time to do it. Totally up to you.