How to make the fall favorite pumpkin spice latte - and save calories

(WJBK) - This weekend, we say good-bye to summer and hello to ... pumpkins!

Not just the ones we'll be carving for Halloween, of course, but also the pumpkin that many people eat. Not only is it an inexpensive food, but the health benefits really are there, too, so it's a great idea to join the fall craze and add it into your soups, oatmeal, smoothies, etc. 

Mashed pumpkin has only about 50 calories per cup and about 3g of fiber. It's a food that will keep you feeling fuller, longer.

Another fun fact: you'll find more potassium in pumpkin that in a banana. That helps restore your body's balance of electrolytes. 

Pumpkin also has that beta-carotene, and helps to boost your immune system. Beta-carotene is also very good for your vision.

No doubt you've already seen the pumpkin spice lattes grace the menus of your favorite coffee shop. FOX 2's Deena Centofanti has a recipe so you can make one for yourself at home that's going to save you some calories and save you some sugar. 

Take a saucepan and put in a tablespoon or two of canned pumpkin, to taste. Put in a little bit of vanilla and some milk (you can use almond milk, too, if you'd prefer). Then put in your coffee - the main ingredient -- and add in some pumpkin spice, too. 

You can put this in the blender, too, to make it a little more frothy. If not, you're all set to pour it right in your mug or cup. Then you can add in a little bit of sweetener, too, if you prefer, and top off with a little bit of whipped cream. 

Best part? This homemade recipe is only about 69 calories and has less than 10 grams of sugar.