I am missing my fatty stuff. I'm trying actual BFL nutrition for a while for a change, I've been LC HIGH fat for a long time and intend to be for life, this is just a temporary shake up. The milk question was to see if milk was considered "bad" like white flour, or "ok" like wild rice or something.

Latte:

2 shots espresso (or more depending on how you like it)
8-10oz milk
1/4 cup pure canned pumpkin (4 or 5g carbs)
half to a full tsp pumpkin pie spice
splenda/stevia to taste
optional* 3-4 tbs pure plain whey protein. (24-32 g protein)

Make the espresso
heat and froth the milk/cream whatever you want to use
mix pumpkin with pie spice and sweetner
pour in espresso and mix
pour in milk and enjoy!

You could prob do this with a strong cup of coffee and a very generous portion of whipped cream. I used to make my "capuccinos" with just espresso and a ton of whipped cream, unsweetened or w/vanilla and splenda.

This tastes really gourmet, I feel so indulgent and it's quick to make. With the whey protein it's like a whole meal.

take care,
Meg