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 pudding is packed with antioxidants and vitamins and is a delicious seasonal treat. It is also high in fiber, potassium, and zinc; three more nutrients that Americans have a hard time getting enough of.

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