By Dr. Janet Brill
Pumpkin — don’t toss this nutrition gold mine away after having carved your Halloween jack-o’-lantern! The deep orange color is a dead giveaway that this squash cousin is filled with beta-carotene — a powerful antioxidant pro-vitamin that prevents heart disease and reduce cholesterol.
Pumpkin is also high in fiber, potassium, and zinc; three more nutrients that Americans have a hard time getting enough of.
Holiday series: Light pumpkin pudding
Packed with vitamins, this seasonal treat is fabulous!
Yield: 4 servings (serving size: 2/3 cup)
- 1 cup canned pumpkin
- 1 package sugar-free instant vanilla pudding mix
- 1 teaspoon pumpkin pie spice
- 1 ¼ cups fat-free milk
Mix all ingredients together and place in individual bowls. Chill until set. Serve with nonfat whipped topping.
Nutritional Information per Serving:
- Calories: 77
- Fat: 0 g
- Cholesterol: 2 mg
- Sodium: 380 mg
- Carbohydrate: 15 g
- Dietary Fiber: 2 g
- Protein: 4 g