09/01/2026
It's Fall y'all! (almost) What better way to start off September than with a warm spicy drink.
🥜 Walnuts are one of the richest whole-food sources of ALA (alpha-linolenic acid), a plant-based omega-3 fatty acid. One serving of this latte provides about 1.6 g of ALA, which supports heart health, nerve health, and brain health. Regularly including ALA-rich foods is associated with cardiovascular benefits and reduced inflammation.
✨ The warming spices like cinnamon, ginger, cardamom, cloves, and nutmeg don't just taste incredible... they're loaded with polyphenols and other plant compounds that have been studied for their antioxidant and anti-inflammatory properties.
☕ Coffee nerd tip: If you're watching your LDL cholesterol, consider filtering your espresso through a paper filter before adding it to the latte. Paper filters remove much of the naturally occurring diterpenes (cafestol and kahweol) which can raise LDL cholesterol in some people when consumed regularly. You still get the coffee, just with fewer of the cholesterol-raising compounds.
🥛 One thing you'll notice about this recipe: there are no emulsifiers. That's intentional.
Many commercial plant milks contain emulsifiers and stabilizers (like gums or lecithins) to keep the fat and water mixed together and create that perfectly creamy texture. Some emulsifiers are being studied for their potential effects on the gut microbiome and intestinal barrier, although the evidence in humans is still evolving. Since this recipe skips them, your latte will naturally separate. Just give it a good stir or use a milk frother before sipping and if you're nursing it over the next hour, keep mixing it as you go. That's the trade-off for a simpler ingredient list.
This is one of my favorite reminders that nutrition is so much more than calories or macros.
One of the best parts of working with a dietitian? You're working with someone who genuinely loves learning about food. We spend our careers diving into the research, questioning nutrition myths, and translating the science into meals that are actually delicious and sustainable.
Now tell me... are you team 🎃 spice, 🍎 c***r, ☕ chai tea? 👇
