The first sign of autumn, and I reach for my go-to PSL pumpkin spice latte recipe that is better than Starbucks. If you're craving a cozy, café-style drink that's both indulgent and supportive of your health, this pumpkin spice latte is the ultimate fall favorite. Made with real pumpkin, warming spices, and creamy coconut milk, it's more than just a seasonal sip but it's a gut-loving, hormone-friendly ritual in a mug.
📋 Recipe Snapshot
Quick Recipe Facts
⏱️ Ready In: 10 minutes.
👩🍳 Skill Level: Easy.
🎃 Flavor: Creamy, warmly spiced, and naturally sweet.
🌿 Diet: Vegan, dairy free, and naturally gluten free.
🍂 Best For: Cozy fall mornings, afternoon pick-me-ups, brunches, and seasonal gatherings.
🥤 Make Ahead: Refrigerate for up to 2 days and reheat gently or serve over ice.
🌀 Harmony Moment: A comforting café-style ritual made with real pumpkin and warming spices. Perfect for slowing down and savoring autumn.
Jump to:
- Quick Recipe Facts
- 🧡 Pumpkin Spice Latte - Gut Healthy Fall Drink
- Why You'll Love This Gut Healthy Pumpkin Spice Latte Recipe?
- 🍂 Pumpkin Spice Latte Season is Here 🍂
- 🥣 Ingredients For a Healthier Homemade Pumpkin Spice Latte
- Have A Specific Food Allergy?
- 👩🍳 Directions For Pumpkin Spice Latte Recipe
- ⁉️ Why This PSL Is Gut & Skin Healthy?
- 🎃 Pumpkin Nutrition & Health Benefits
- 🌀 Harmony Notes
- 👩🍳 How to Make Pumpkin Spice Latte at Home
- ☕ Got Acidic Coffee? Try This Eggshell Trick
- 🧡 Learn How to Make a Starbucks Dupe for Pumpkin Pie Spiced Latte
- 📖 Recipe Card
- 📖 Recipe Card
- Pro Cooking Tip
- 💙 Substitutions
- Need to substitute an ingredient?
- 🥚 Healthy Food Swaps Guide
- 🍴 Variations
- 🍽️ Serving Suggestions
- ❄️ Storage
- 🥘 Meal Prep Tips
- 🍳 Equipment
- My Favorite Coffee Maker!
- 🤔 FAQ - Common Questions
- Didn't find the answer you're looking for?
- Get The Eat Your Nutrition Recipe Book
- 😀 Enjoy This Starbucks Spiced Pumpkin Latte Recipe
- 📲 Save & Share
- ❤️ You Might Also Love These
- 🍁 Fall Recipes
- 💬 Comments
🧡 Pumpkin Spice Latte - Gut Healthy Fall Drink
This latte is delicious on its own, but you can also pair it with a nourishing breakfast, enjoy it as an afternoon pick-me-up, or serve it as a festive beverage for your next fall gathering.
Let's explore why this creamy pumpkin spice latte deserves a spot in your seasonal rhythm of nourishment. It's everything The Harmony Method™ celebrates. Simple, warm, digestion-friendly, and beautifully balanced to support your gut, hormones, and mood.
Every sip brings joy and comfort. Spiced, creamy, rich in real-food flavor, and brimming with nutrients that fuel both energy and balance.
Why You'll Love This Gut Healthy Pumpkin Spice Latte Recipe?
- Healthier Alternative to Starbucks - Packed with nourishing ingredients, this version skips refined sugars while delivering full fall flavor.
- Vegan & Dairy‑Free - Creamy coconut milk and pure pumpkin make this recipe accessible to diverse diets.
- Rich in Nutrients - Pumpkin puree brings fiber and essential vitamins to your cozy cup.
- Quick and Cozy - Perfect for chilly mornings, this latte comes together in under 10 minutes.
Turn your typical cafe drink order into a healthier version.
🍂 Pumpkin Spice Latte Season is Here 🍂
Once autumn arrives, with golden leaves swirling and a crisp fall breeze in the air, it's officially pumpkin spice latte season. This PSL (healthy pumpkin spice latte) was inspired by my other cozy latte recipes on this site and pairs beautifully with my gluten-free pumpkin bread recipe or these indulgent yet wholesome chocolate pumpkin pie spice truffles.
Want even more fall-inspired, nutrient-dense recipes to keep your seasonal rhythm going? You might also love:
- ☕ My cozy Starbucks gingerbread latte recipe, a holiday classic made healthier.
- 🍄 This warming chai spiced mushroom latte recipe, perfect for grounding your energy and supporting gut health.
- 🍲 Or my cozy chicken pot pie soup recipe, perfect for chilly nights.
Because true nourishment should feel joyful, intuitive, and rhythmically aligned with your body's seasonal needs; never restrictive. Fall is the season to lean into warmth, balance, and comfort with foods that love you back.
🥣 Ingredients For a Healthier Homemade Pumpkin Spice Latte
To make a PSL, pumpkin spice latte right at home, you don't need many ingredients. This Starbucks spiced pumpkin latte recipe will become your new healthy latte recipe.
- Pumpkin Puree - Make sure you buy pumpkin puree and NOT pumpkin pie mix in a can. The two are not the same. Pumpkin puree is simply pumpkin puree, without any sweeteners or spices added.
- Strong Brewed Coffee or Espresso- This is best brewed a bit stronger than a typical cup of coffee or espresso coffee. A bolder brew ensures the spices shine.
- Pumpkin Pie Spice Blend - A combination of ground cinnamon, nutmeg, ginger, and cloves. You can use prepared store bought or try the homemade recipe on the recipe card.
- Maple Syrup - You can control the level of sweetness with more or less maple syrup. If you prefer honey or stevia, adjust to your likeness.
- Coconut Milk - This is the base for the pumpkin spiced latte recipe. It will add that element of creaminess and remain a vegan-friendly drink.
- Vanilla Extract - Just a dash will work. I use 1 teaspoon for 4 servings and it works well.
- Unsweetened Almond Milk - The combination of almond milk and coconut milk makes the perfect consistency. If you prefer to use all coconut milk, the end result will be thicker in consistency.
See the recipe card for quantities.
Have A Specific Food Allergy?
Click the buttons below to ask AI how to alter it for your diet!
👩🍳 Directions For Pumpkin Spice Latte Recipe
A cozy, gut-nourishing drink that supports digestion, hormone balance, and seasonal rhythms; all while delivering that joyful, spiced-sweet flavor we crave every autumn.
Step 1: Create the Pumpkin Base
In a small saucepan, whisk together pumpkin puree, coconut milk, maple syrup, pumpkin pie spice, and a splash of vanilla. Warm gently over medium heat until creamy and fragrant.
Step 2: Brew the Coffee
Prepare a strong cup of brewed coffee or espresso. The bold flavor pairs beautifully with the spiced pumpkin mixture.
Step 3: Bring It Together
Pour the hot coffee into your favorite mug, then slowly stir in the warm pumpkin mixture. For a café-style touch, froth the milk before combining.
Step 4: Add the Finishing Touch
Top with a sprinkle of pumpkin pie spice, a dollop of coconut whipped cream, or even a cinnamon stick for that picture-perfect fall latte moment.
⁉️ Why This PSL Is Gut & Skin Healthy?
- Prebiotic & Fiber Support - I use ingredients (like pumpkin and certain spices) that contain fiber and prebiotics, which help feed the "good" bacteria in your gut and support digestive health.
- Anti-Inflammatory & Antioxidant Effects - Spices like cinnamon, ginger, and nutmeg are rich in antioxidants and have anti-inflammatory properties, which can soothe gut irritation and support skin health by reducing oxidative stress.
- Lower Glycemic Impact / Less Refined Sugar - I limit refined sugar and use more natural sweeteners, which helps avoid big blood sugar spikes that can trigger gut imbalances and skin breakouts.
- Gut-Friendly milk / Milk Alternatives - You have the option to use non-dairy milk or gut-tolerant options (like oat milk, almond milk, etc.) which some people find easier on the digestive system and less irritating to the skin.
🎃 Pumpkin Nutrition & Health Benefits
Pumpkin is a nutrient powerhouse. It's high in fiber, potassium, vitamin C, and beta-carotene. Pumpkin is a great way to get your daily dose of beta-carotene and vitamin C!
Pumpkin is loaded with so many health benefits. This antioxidant-rich vegetable contains vitamin C, which can boost your immune system, which is perfect during those colder months.
Pumpkin and Skin Health
Pumpkin can promote healthy skin health due to its vitamin A content. If you want clear, radiant skin, add in pumpkin to your meals.
Furthermore, consuming pumpkin can promote healthy skin due to its vitamin A content. If you want clear and radiant skin, incorporating pumpkin into your meals is a wise choice.
Beta carotene, a powerful antioxidant found in pumpkin, helps protect our skin against the damaging effects of free radicals, which can lead to premature aging and skin deterioration.
This nutrient can also assist in reducing excessive sebum production, benefiting those who struggle with acne issues. Pumpkin is also rich in vitamins C and E, known for their antioxidant properties and ability to aid in collagen production, which is essential for maintaining skin elasticity.
Pumpkin and Gut Health
Let's not forget our digestive health too. In addition to its skin benefits, pumpkin is an excellent source of fiber, making it a great food for promoting digestive health.
Pumpkin is loaded with fiber, a mixture of both soluble and insoluble fiber. This helps bulk up your stools and keep things moving properly, so your digestive system works optimally.
Fiber helps regulate bowel movements and prevent constipation. It can also contribute to weight loss by providing a feeling of fullness and controlling cravings.
In summary, incorporating pumpkin into your diet can offer a range of health benefits. From improving skin appearance to promoting a healthy digestion, this colorful and nutritious food is a welcome addition to any well-rounded eating plan. Make sure to make the most of this delicious and healthy vegetable!
Heart Health and Pumpkin
Potassium present in pumpkin also helps protect your heart health. Besides, pumpkin is an excellent source of fiber, which promotes digestion and helps maintain stable blood sugar levels. Its rich content of vitamin A promotes healthy skin and good vision.
Not only that, but it is also low in calories and rich in antioxidants, making it an ideal choice for those looking to maintain a healthy weight and protect their body from damage caused by free radicals.
So, enjoy the delicious pumpkin and take advantage of all the health benefits that this superfood provides.
Pumpkin is extremely versatile in the kitchen and can be enjoyed in many forms: roasted, boiled, mashed, in soups, in desserts, and more.
Additionally, you can utilize pumpkin seeds, which are an excellent source of protein, healthy fats, magnesium, and zinc.
🌀 Harmony Notes
This version honors the cozy indulgence of fall with real pumpkin, warming spices, and the natural sweetness of maple.
- Why it works within the season's rhythm - At heart, The Harmony Method™ celebrates gentle indulgence that nourishes; not depletes. The natural sugars of maple syrup give that café-cozy feel, without falling into restrictive molds.
- Body-and-soul nourishment in every sip - The warming spices gently calm digestion, while real pumpkin offers fiber and micronutrients. This combination soothes the gut and supports hormonal balance.
- Intentional sweetness, not excess - Savor the day and the moment with sweetness that feels joyful, mindful, and perfectly aligned with your body's rhythm; not in contrast to it.
The Harmony Method™ Pillars Supported 🌿
Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Moments
This pumpkin spice latte is a cozy example of functional nourishment with intention thus bringing warmth, balance, and comfort. Each sip supports digestion, stabilizes mood through mindful sweetness, and celebrates seasonal flavor as part of your body's deeper rhythm.
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👩🍳 How to Make Pumpkin Spice Latte at Home
Here's how to make this easy, healthy version of a pumpkin spice latte right at home, with quality ingredients that you can trust. You know exactly what is going into your coffee mug without extra chemicals, sugars, or preservatives.
In a medium sized saucepan, combine all the ingredients and simmer for 5 minutes.
Whisk the mixture every 30 seconds to ensure well combined.
If you want the pumpkin spice latte extra frothy, after simmering for 5 minutes, transfer to a blender for 30 seconds or use an immersion blender right inside the saucepan.
Divide the mixture among four mugs, or save the rest for an iced pumpkin pie spice latte.
☕ Got Acidic Coffee? Try This Eggshell Trick
Crushed eggshells, rich in calcium carbonate, help neutralize coffee's acidity for a smoother, less bitter brew. Simply add a few rinsed, crushed shells (cleaned with vinegar to remove bacteria) to your grounds before brewing. As the hot water flows through, the calcium carbonate balances the pH which leaves you with a richer, gentler cup of coffee.
This is a simple and natural technique to enjoy a smoother and more pleasant cup of coffee. Give it a try and savor an even more delicious coffee experience!
🧡 Learn How to Make a Starbucks Dupe for Pumpkin Pie Spiced Latte
Learn how easy it is to make a dupe of your favorite recipe, a pumpkin pie spiced latte without all the excess sugars.
🎃 Pumpkin Spice Latte 2 Ways
Because seasonal rituals should be nourishing, joyful, and flexible, here are two cozy ways to sip your PSL, all aligned with The Harmony Method™. Choose from the classic & cozy pumpkin spice latte or the lower sugar pumpkin spice latte recipe.
📖 Recipe Card
Classic Cozy Starbucks Pumpkin Spice Latte Recipe
Ingredients
- ¾ cup coconut milk (Full Fat)
- ¾ cup milk of choice (Unsweetened almond milk is a great option)
- 2 cups espresso coffee, brewed
- 1 teaspoon vanilla extract
- 3 ½ tablespoons pumpkin, puree
- 2 tablespoons maple syrup (or honey/agave if preferred)
- 1 teaspoon pumpkin pie spice (Homemade Recipe Follows)
Homemade Pumpkin Pie Spice Blend:
- ¼ teaspoon cinnamon, ground
- ¼ teaspoon nutmeg, ground
- ¼ teaspoon ginger, ground
- ¼ teaspoon cloves, ground
Instructions
- Create the Pumpkin BaseIn a small saucepan, whisk together pumpkin puree, coconut milk, almond milk, maple syrup, pumpkin pie spice, and a splash of vanilla. Warm gently over medium heat until creamy and fragrant.
- Brew the CoffeePrepare a strong cup of brewed coffee or espresso. The bold flavor pairs beautifully with the spiced pumpkin mixture.
- Bring It TogetherPour the hot coffee into your favorite mug, then slowly stir in the warm pumpkin mixture. For a café-style touch, froth the milk before combining.
- Add the Finishing TouchTop with a sprinkle of pumpkin pie spice, a dollop of coconut whipped cream, or even a cinnamon stick for that picture-perfect fall latte moment.
Video
Laura's Recipe Tips
🌿 The Harmony Method™ Pillars Supported 🌿
Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping
Nutrition
The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.
©EatYourNutrition. Content & photos are copyright protected. I love when you share this recipe with others, but please make sure you give credit to this site. Copying, pasting, & posting entire recipes onto social media is prohibited.
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✨ Lightened Low Sugar Pumpkin Spice Latte
A low sugar pumpkin spice latte version that keeps the cozy flavor but is easier on blood sugar balance.
📖 Recipe Card
Low Sugar Pumpkin Spice Latte Recipe
Ingredients
- ¾ cup coconut milk (Full Fat)
- ¾ cup milk of choice (Unsweetened almond milk is a great option)
- 2 cups espresso coffee, brewed
- 1 teaspoon vanilla extract
- ½ cup pumpkin, puree
- 2 drops stevia (or monk fruite)
- 1 teaspoon pumpkin pie spice (Homemade Recipe Follows)
Homemade Pumpkin Pie Spice Blend:
- ¼ teaspoon cinnamon, ground
- ¼ teaspoon nutmeg, ground
- ¼ teaspoon ginger, ground
- ¼ teaspoon cloves, ground
Instructions
- Create the Pumpkin BaseIn a small saucepan, whisk together pumpkin puree, coconut milk, almond milk, stevia, pumpkin pie spice, and a splash of vanilla. Warm gently over medium heat until creamy and fragrant.
- Brew the CoffeePrepare a strong cup of brewed coffee or espresso. The bold flavor pairs beautifully with the spiced pumpkin mixture.
- Bring It TogetherPour the hot coffee into your favorite mug, then slowly stir in the warm pumpkin mixture. For a café-style touch, froth the milk before combining.
- Add the Finishing TouchTop with a sprinkle of pumpkin pie spice, a dollop of coconut whipped cream, or even a cinnamon stick for that picture-perfect fall latte moment.
Video
Laura's Recipe Tips
🌿 The Harmony Method™ Pillars Supported 🌿
Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping
Nutrition
The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.
©EatYourNutrition. Content & photos are copyright protected. I love when you share this recipe with others, but please make sure you give credit to this site. Copying, pasting, & posting entire recipes onto social media is prohibited.
Share on FacebookSend This To My Inbox
Save this recipe or article for later. Enter your email to receive the link, plus weekly recipes and practical nutrition tips from Eat Your Nutrition®.
LEAVE A RATING AND COMMENT
Please leave a rating and comment letting us know how you like this recipe.
Pro Cooking Tip
If you want the pumpkin spice latte extra frothy, after simmering for 5 minutes, transfer to a blender for 30 seconds or use an immersion blender right inside the saucepan.
💙 Substitutions
Making pumpkin spice latte is a personal preference in terms of sweetness and dietary needs. Check out some easy substitutions and variations to customize this gut-friendly PSL recipe to your liking.
- Maple Syrup - Instead of maple syrup, swap it for honey or limit sugars, even more by trying stevia drops.
- Pumpkin - Instead of pumpkin, either fresh or canned, try butternut squash. They two have a similar taste profile, and this helps vary your nutritional needs weekly. Plus, it's a bonus if you have leftover butternut squash from last night's dinner.
Need to substitute an ingredient?
Ask ChatGPT suggestions on how to substitute the particular ingredient.
🥚 Healthy Food Swaps Guide
Check out my free Healthy Food Swaps Guide for how to swap out different foods if you suffer from food allergies, sensitivities, intolerances, or simply an aversion.
🍴 Variations
Here are a few variations on my healthier version of a pumpkin spiced latte recipe.
- High Protein - Add a scoop of your favorite vanilla protein powder or collagen powder. Pumpkin spice protein powder would be perfect too.
- Lower-Sugar Version - Instead of maple syrup, add a few drops of liquid stevia or monk fruit extract if you still want a sweeter taste without added sugar. Optionally, use unsweetened coconut milk instead of sweetened varieties to avoid hidden sugars.
- Toppings - Add your favorite store bought or homemade whipped cream. Add an extra dash of pumpkin spice blend or simply ground cinnamon.
🍽️ Serving Suggestions
Here are a few cozy, nourishing ways to enjoy this healthy pumpkin spice latte recipe.
- ☕ Morning Ritual - Sip alongside a balanced breakfast for a grounding, gut-friendly start to your day.
🍪 With a Fall Treat - Pair with gluten-free pumpkin bread, chocolate pumpkin pie spice truffles, or your favorite seasonal cookie.
🍂 Afternoon Pick-Me-Up - Enjoy as a mid-day energy boost instead of a sugary coffee shop drink.
❄️ Iced Variation - Pour over ice and top with frothed milk for a refreshing twist on the classic PSL.
🥤 Meal Prep Friendly - Store the pumpkin base in the fridge for up to 4 days; simply reheat and add fresh coffee when ready.
❄️ Storage
- Storing - Refrigerate leftover latte base for up to 1 week.
- Reheating - Gently warm on the stovetop or microwave to preserve flavor and texture.
🥘 Meal Prep Tips
This pumpkin spice latte is perfect for rhythm-based meal prep. With real pumpkin, warming spices, and gut-friendly coconut milk, it delivers comfort, seasonal nourishment, and steady energy while supporting digestion, blood sugar balance, and hormonal harmony. Prep once, and you'll have a cozy fall latte ready to enjoy all week.
- Make Ahead - Prepare the pumpkin spice base (pumpkin puree, milk, maple syrup, and spices) in advance. Store in a sealed jar in the fridge. When ready, simply reheat and add fresh coffee or espresso.
- Portion and Store - Divide the latte base into mason jars or airtight containers for quick grab-and-go morning rituals. Keeps well in the fridge for up to 4 days.
- Freshness Tip - Add collagen or froth the milk right before serving for the best texture and nutrient retention. This keeps your latte smooth, creamy, and vibrant.
- Protein Boost - Stir in a scoop of collagen or plant-based protein powder to make it a satiating, hormone-supportive latte that doubles as a nourishing snack.
🍳 Equipment
You don't need fancy tools to make this pumpkin spice latte simply just a few simple kitchen basics will help you whip up this cozy drink with ease.
- Small Saucepan - To warm the pumpkin puree, milk, and spices together.
- Whisk or Milk Frother - For blending ingredients smoothly and creating that café-style froth.
- Measuring Cups & Spoons - To portion pumpkin, maple syrup, and spices accurately.
- Coffee Maker or Espresso Machine - To brew a strong base of coffee or espresso.
- Mugs - For serving your latte in true cozy fall style.
- Mason Jar (Optional) - For prepping and storing extra pumpkin latte base for meal prep.
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🤔 FAQ - Common Questions
These FAQs should help address any common concerns or questions you may have about making this pumpkin spice latte recipe.
Can I Make This Latte Completely Sugar-Free?
Yes! Simply omit the maple syrup and use stevia, monk fruit, or your favorite sugar substitute instead. The pumpkin and spices still give plenty of natural flavor.
Can I Make This Iced?
Absolutely. Let the pumpkin spice base cool, then pour it over ice with chilled coffee or cold brew. Top with frothed milk for a refreshing iced PSL.
Can I Prep This In Advance?
Yes. The pumpkin spice base can be made ahead and stored in the fridge for up to 4 days. Reheat gently and add freshly brewed coffee when ready to serve.
What Kind Of Milk Works Best In a Pumpkin Spice Latte?
Coconut milk gives a creamy, rich texture, but oat, almond, or cashew milk work beautifully too. Use what supports your gut and dietary needs.
What Are The Ingredients In a Traditional Starbucks Pumpkin Spice Latte?
A traditional Starbucks PSL includes espresso, milk, pumpkin spice sauce (with sugar, condensed milk, pumpkin puree), whipped cream, and pumpkin pie spice topping. It's delicious, but high in added sugars and less nutrient-dense than a homemade version.
Can I Make This Latte Recipe Caffeine-Free?
Yes! Swap coffee or espresso for brewed chicory root, roasted dandelion tea, or decaf coffee for a cozy caffeine-free version.
How Long Do Pumpkin Spice Latte Last?
If you make the pumpkin spice latte base ahead, it will last up to 1 week in the refrigerator in a sealed jar. Just reheat gently and add fresh coffee or espresso when ready to serve.
What Does A Pumpkin Spice Latte Have In It?
A classic PSL combines coffee or espresso, milk, pumpkin puree, warm spices (like cinnamon, nutmeg, and cloves), and a sweetener. My Harmony Method™ version uses real pumpkin, coconut milk, maple syrup, and gut-friendly spices for a nourishing twist.
Can I Make This Pumpkin Spice Latte Completely Sugar-Free?
Yes! Omit maple syrup and sweeten with stevia, monk fruit, or your favorite sugar substitute. The pumpkin and spices still bring plenty of natural flavor. Check out my low sugar version above.
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😀 Enjoy This Starbucks Spiced Pumpkin Latte Recipe
So, were you surprised at how easy it was to make a Starbucks pumpkin spice latte at home? It only takes a few ingredients to make a healthier PSL, instead of the sugar laden store bought version.
You can also connect with me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
📲 Save & Share
Loved this Harmony Method™ recipe for pumpkin spice latte? Don't forget to:
🔖 Save it to your Healthy Fall Drinks or Gut-Friendly Coffee Recipes board on Pinterest.
📸 Tag me on Instagram @eatyournutrition with your own cozy twist on this pumpkin spice latte.
📩 Share with a friend who loves coffee shop drinks but wants a healthier, at-home version.
💬 Tried this recipe? Comment below and let me know your favorite way to enjoy this copycat Starbucks pumpkin spice latte.
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❤️ You Might Also Love These
Looking for other healthy latte recipes like this? Try these:
🍁 Fall Recipes
These are my favorite fall inspired dishes:
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