A fun part of making coffee at home is experimenting with different ingredients and recipes. Small changes like the type of milk and sweeteners you use can not only change how the drink tastes and feels but is also a great way to personalize your drinks. I chose many of my ingredients based on research I've done, and I’d like to share some of this with you.
Sweeteners: Why I Use Allulose and Monk Fruit
I mostly sweeten my drinks with a blend of allulose and monk fruit. Allulose is a rare sugar that tastes and behaves similar to regular sugar, however it does caramelize and therefore burn before regular sugar. It is also about 70% as sweet as sugar, which is why it is often paired with monk fruit.
Monk fruit is hundreds of times sweeter than sugar, so when blended correctly with allulose, it can create a great 1:1 sugar alternative. For most people, it doesn't have a strong aftertaste, and it works well due to its sugar-like properties.
This sweetener blend does not spike blood sugar like regular sugar. It also does not seem to have the same down sides that sugar alcohols like erythritol have on your health.
Allulose has also been shown to be a natural stimulator of GLP-1 secretion. Consuming the rare sugar temporarily releases satiety hormones, helping manage appetite and stabilize blood sugar.
With all the benefits allulose has, there are still limits. Some people can get stomach discomfort if they consume allulose, or too much of it. This is essentially due to it drawing water into your intestines, as well as fermentation. For this reason it's best to start low and see how your body reacts. Most people can tolerate .9 grams per kilogram of bodyweight per day, or about .4 grams per kilogram per serving without any issues.
Milk Choices: Dairy and Non-Dairy
Most of the drinks I make incorporate milk, so it’s important for me to chose milks I want to drink regularly.
Sometimes I like to use a dairy free milk. Almond milk has lots of oxalates, increasing the risk of kidney stones. Oat milk is full of roundup and spikes your blood sugar because it is starch water. Coconut milk tends to be my go to. I love using Califia Farms Organic Coconut Milk because it only has four ingredients. It is made with water, coconut cream, coconut water, and baking soda, and it tastes great. It has no gums, fillers, or emulsifiers. This milk still steams well, just a bit differently.
When I do use dairy, I switch between a few options.
Sometimes I go with A2 whole milk, and other times I’ll use 2% A2, or lactose free protein milk. A2 milk contains the A2 beta-casein protein. This is generally more easily digested compared to A1 milk. Many people who are sensitive to dairy actually do much better with A2 milk, so it’s a solid option to try out. It has the same flavor and texture as A1 milk.
Whole milk of course is the richest and highest in calorie. Protein milk is probably the worst taste and texture but barely and not far behind 2%. It’s a great way to get a bit more protein in.
Sugar Free Caramel Sauce Recipe
More often than not, I simply sweeten my drinks with a small spoon full of my allulose blend, however sometimes its nice to mix things up with a caramel flavored drink. I prefer this caramel sauce to other caramel syrups due its ingredients, and because it’s thick and doesn't water down the drinks.
Ingredients:
- 1 cup allulose monk fruit blend
- ¼ cup water
- 1 cup heavy cream (warmed)
- 1 teaspoon vanilla extract
- 1/2 teaspoon sea salt (or to taste)
Instructions:
Start by combining the allulose blend and water in a pan over medium heat stirring until dissolved. Once boiling, stir occasionally until it reaches an amber color.
Before adding the cream, warm it up too. Once the sugar looks properly caramelized, slowly stir in the cream. Do so gradually because it will bubble up. Stir until smooth and combined, and continue stirring occasionally until it looks like the perfect caramel color.
Take it off the heat and mix in the vanilla and sea salt. Then you can pour it into your container and let it cool.
It will thicken with time and in the refrigerator. It can be stored for about a week in the refrigerator. When adding it to drinks I usually put a scoop right into my espresso cup and stir while the espresso is still warm. Sometimes I add a tablespoon of butter right before adding the cream for more richness and buttery taste.
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