Updated: Jan 28
It doesn't get much better than this. A healthy milkshake, pre-workout drink and Halloween treat all in one without having to spend any time cooking! Coffee improves workouts but coffee with healthy fats and autumnal spices makes the amino acids present in coffee absorb better and gives your body vitamins and minerals to prevent dehydration during training without an overdose of caffeine and sugar found in most other pre-workout drinks and supplements. Pumpkin contains vitamin C which can help pre-workout collagen peptide intake supply connective tissues for high intensity exercise (the entire recipe is void of amino acids from animal protein sources which would prevent the collagen from being absorbed). More and more people are becoming vegan or at least motivated to reduce their meat intake but the problem they face is finding healthy, convenient and affordable supermarket products. This double recipe is cheap if you divide the total cost by the amount of portions you will have. It also contains far more nutrients than almost all gluten-free, lactose-free, vegan products which are typically laden with refined sugars, preservatives and toxic ingredients. Furthermore, instead of giving children sweets which contain harmful ingredients, why not make enough tarts to hand out or even just to treat your own children and you may be surprised how well they are received (just make sure you ask if they have any allergies!). The tarts and latte go really well together but the tarts do contain more sugar so you risk burning less fat during training if you have more than 1 or 2. In addition, the tarts can reduce recovery time from tough workouts and help build muscle if you have 1 or 2 the morning after.
Want to stay up to date with out latest articles and recipes?
Related Post: Recipe: Low Sugar Coconut Cheesecake
If you struggle to find pumpkin puree/tinned pumpkin then you can order them online or cook the pumpkin flesh from inside your carved pumpkin(s) before using it in the recipe. Other ice creams can replace the vanilla & nutmeg (Coyo also have a raw cacao tub). For a 25% cheaper latte, reduce the ice cream. Finally for anyone who wants a protein kick then you can add scoops of whey protein to the milkshake or the tart filling but it will obviously not be vegan unless you opt for a plant-based protein powder.
Latte Servings: 3 (1-2 servings per portion)
Tart Servings: 7 (1-3 servings per portion)
Recipe Cost: £15!
Prep time: 10 mins
Cooking time: 0 mins
Total time: 40 minutes (tart crusts in fridge for 30 mins)
300g Baking Buddy tinned pumpkin (450g)
250g Coyo vanilla & nutmeg ice cream
100ml Loveraw almond caffe latte
3 tbsp coconut cream
3 tsp ground allspice
2 tsp each of ground ginger, cinnamon and nutmeg
1 tsp each of ground cloves and cardamom
½ tsp vanilla extract
175g chopped hazelnuts (approximate)
50g dessicated coconut
7 or 8 large pitted dates
3 tbsp coconut oil (liquid)
1 tsp each of ground cloves and cardamom
1/3 tsp each of ground ginger, allspice and nutmeg
A pinch of ground black pepper
250g Baking Buddy tinned pumpkin (425g)
50g cashew nuts
30g coconut sugar
3/4 tsp vanilla extract
1 tsp ground cinnamon
½ tsp ground ginger
A pinch of sea salt
Latte Nutritional Information (per serving):
Calories = 240
Protein = 3g
Fat = 14g of which 12g are saturates
Carbohydrate = 25g of which 15g are sugars
Fibre = 2.5g
Tart Nutritional Information (per serving):
Calories = 425
Protein = 7.5g
Fat = 30g of which 12g are saturates
Carbohydrate = 32.5g of which 22.5g are sugars
Fibre = 7.5g
1. Mix all tart crust ingredients in a medium-sized mixing bowl using your hands until they begin to stick together. Use a handheld blender to blend and press the ingredients so they combine as much as possible (it will still remain a little crumbly). Fill ¾ of each cupcake section of a baking tin with the mixture. Press to tightly fill each section before carefully pressing from the middle downwards then outwards and upwards using your index finger and thumb to make a crust.
2. Grind the cashew nuts using a mortar & pestle then blend all tart filling ingredients. Spoon the filling into the crusts then place in the fridge for at least 30 mins. When ready, use a thin knife to gently separate the outer parts of the crust from the cupcake tin before scooping each treat out to eat with the latte.
3. Blend all latte ingredients (except for coconut cream) until smooth then add to a glass until it is ¾ full. Blend the coconut cream until smooth then add to the glass in a spiral-like fashion. Sprinkle a tiny amount of each spice on top of the coconut cream topping and add 1 or 2 cinnamon sticks for Instagram photos :). Mix with a spoon and drink. Add a tbsp of maple syrup, more coffee or spices for personal preference. Place in the fridge for at least 6 hours for a mousse-like texture.
4. Consume within 3 days.
Related post: Evolved Food: Pumpkin
Related post: Low Sugar Dark Chocolate Protein Cake
ABOUT THE AUTHOR
Co-founder of 'The Evolved Way', and experienced personal trainer, Samson practices what he preaches. His own healthy lifestyle, which informs this site, is based on understanding the right way to eat and exercise, not excluding of course going out and enjoying life knowing you can still feel and look good.