Hi, I'm Jennifer, and this is my
blog. Here you'll find tasty recipes
made with whole foods & natural ingredients.
Thanks for stopping by!
More about me.


Entries in Maple Syrup (10)

Pumpkin Pie Spice Latte (vegan)

Meet one of my favourite fall drinks.

Vegan Pumpkin Pie Spice Latte | ediblesoundbites.com #vegan #fall #thanksgiving

I can't even tell you how easy it is to make your own pumpkin spice latte at home. Wait a sec...why don't I show you how?!

It's time to pop open a can of pumpkin and put some coffee/espresso on.

Vegan Pumpkin Pie Spice Latte | ediblesoundbites.com #vegan #fall #thanksgiving

First grab a pot and warm some milk. Stir in your pumpkin puree, spices, and maple syrup to taste (or maple butter <-- This stuff is pure gold!). Give it a quick whiz in your blender to make it nice and foamy. Now pour your coffee or espresso into your favourite mug and add the sweetened pumpkin milk. And voila, you'll have yourself a wicked pumpkin spice latte in no time. Don't forget to add a touch of coconut whipped cream and a few shakes of cinnamon and nutmeg. If you'd like to make your own coconut milk whipped cream, check out this post.

Vegan Pumpkin Pie Spice Latte | ediblesoundbites.com #vegan #fall #thanksgiving

Now you can skip the line at Starbucks and save a few bucks. What I love the most about this pumpkin spice latte is that it's made using real pumpkin, fresh spices, and pure maple syrup, making it the perfect clean eating treat. And it's just as good as the one's you buy at the coffee shop. Can you believe that in just one Tall 12oz pumpkin spice latte from Starbucks there is 38 grams of sugar? Neither can I. And that's just the smallest size! Making this latte at home will cut way back on all that sugar without skimping on the taste.

I can get behind that, can you?

Vegan Pumpkin Pie Spice Latte | ediblesoundbites.com #vegan #fall #thanksgiving

Totally nutritious and free of refined sugar.

Bonus points for making this latte vegan.

Vegan Pumpkin Pie Spice Latte | ediblesoundbites.com #vegan #fall #thanksgiving

You'll be feeling cozy in no time.

Happy Fall!!!

Pumpkin Spice Latte
Vegan Pumpkin Pie Spice Latte | ediblesoundbites.com #vegan #fall #thanksgiving

by Jennifer Trennum

Prep Time: 5-10 minutes

Keywords: blender how-to beverage vegan vegetarian gluten-free grain-free maple syrup pumpkin coffee latte fall

Ingredients (Serves 1)

  • 1-2 shots espresso, or 2-4oz (1/4 cup) strongly brewed coffee
  • 1 cup/ 8oz unsweetened almond milk, or milk of choice
  • 1 heaping tablespoon pumpkin puree
  • 2 tsp pure maple syrup, or maple butter (or to taste)
  • 1/2 teaspoon pumpkin pie spice, plus more for garnish
  • coconut whipped cream


While coffee is brewing, place milk in a small pot over medium heat. Whisk frequently until it starts to simmer then reduce heat to med-low, add in pumpkin, maple syrup, and pumpkin pie spice and whisk.

Pour hot milk/pumpkin mixture into blender and blend until frothy. Pour the coffee into a large mug and then pour in the sweetened pumpkin milk. Finish with coconut whipped cream and a sprinkle of pumpkin pie spice if desired.
* Note

You may substitute almond milk with any milk you'd like.
Nutritional Analysis

Nutrients per 1 serving, without coconut whipped cream: 122 calories, Total Fat: 3g, Cholesterol: 0mg, Sodium: 160mg, Carbohydrates: 23g, Fiber: 8g, Sugar: 13g, Protein: 4g, Potassium: 72 mg, Vit A: 443 % DV, Vit B-12: 50% DV, Vit D: 45% DV, Calcium: 34.6 % DV

Powered by Recipage


No-Bake Peanut Butter Energy Bars

No-Bake Peanut Butter Energy Bars | via ediblesoundbites.com

So I'm really quite excited! I recently teamed up with the Canadian company North Coast Naturals to develop some tasty new recipes using their products. I've been working very hard testing out my first recipe for these energy bars and I just couldn't wait to finally share them with you!

No-Bake Peanut Butter Energy Bars | via ediblesoundbites.com

No-Bake Peanut Butter Energy Bars | via ediblesoundbites.com

No-Bake Peanut Butter Energy Bars | via ediblesoundbites.com

For my first recipe trial I wanted to make an energy+protein bar that I could feel good about eating and would help fuel me through my workouts.

Enter the No-Bake Peanut Butter Energy Bar.

I used North Coast Natural's vanilla 100% Iso-Protein Powder to give them a good hit of protein and nutrition. I love that this protein powder is all natural and has no preservatives, artificial sweeteners, colours or flavours. It's naturally sweetend with low-glycemic stevia and blends well in smoothies - no chalky taste at all. It really does taste great! Trust me, I wouldn't candy-coat the truth. I love how it tasted in these bars too. Next time I'm thinking of trying the chocolate Iso-Protein in these bars. Chocolate and peanut butter were made to go together!

No-Bake Peanut Butter Energy Bars | via ediblesoundbites.com

Now there's 2 kinds of protein/energy bars that I like. First there's the cakey kind. And then secondly, there's the chewy kind. These are a bit of a mix between the two. They're soft and chewy, but still have some crumbliness going on. Perfection in bar form if I do say so myself.

No-Bake Peanut Butter Energy Bars | via ediblesoundbites.com

I've been trying these as pre-workout snacks before going to the gym to lift weights. They're satiating and have just the right amount of carbs and protein. The best part is you know exactly what went into them. You get about 300 calories, 15 grams of protein, and 28 grams of clean carbohydrates. Plus they're delicious! They also make a perfect on-the-run to-go breakfast.

No-Bake Peanut Butter Energy Bars | via ediblesoundbites.com

Happy lifting, friends!

No-Bake Peanut Butter Energy Bars Gluten Free, Vegetarian, Vegan option | Yields 12 bars

Print or email this recipe


  • 1 1/2 cups natural peanut butter
  • 1/2 cup maple syrup, or agave, coconut nectar, honey
  • 2 tbsp coconut butter
  • 1 1/2 cups gluten-free rolled oats
  • 2 scoops vanilla protein powder (I used North Coast Naturals Vanilla Iso-Protein)
  • 1/2 cup raisins, or other dried fruit
  • 1/4 cup roasted pepitas
  • 1/2 cup slivered almonds


  1. Place oats, protein powder, raisins, pepitas and slivered almonds in a large bowl; mix to combine.
  2. Warm peanut butter and maple syrup in a small saucepan over low heat, stirring, until smooth. Pour over oat mixture and mix well to combine.
  3. Press into an 8x8-inch-square pan lined with parchment paper so the bars will lift out easily. Press the mixture down until evenly flattended. Let cool in the fridge for at least 1 hour to harden.
  4. Cut into 12 bars. Keep refrigerated.


  • North Coast Naturals Iso-Protein is not vegan.
  • To make this nut-free try using sunflower seed butter or tahini and replace the slivered almonds with extra toasted pepitas.

Nutritional Information:

Serving Size: 1 bar Calories: 337 Fat: 19g Saturated Fat: 2g Cholesterol: 0mg Sodium: 14mg Carbohydrates: 28g Sugar: 14g Fiber: 5g Protein: 15g