Ingredients:

• 1 (16-ounce) can pumpkin purée
• 1 (3-ounce) package vanilla or lemon pudding
• 1 cup milk
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• dash ground nutmeg

Directions:

1. Combine all ingredients together and chill.
2. Add bananas, nuts, or coconut flakes if desired.

Yield:

4 servings (1 cup each)

Nutrition Tip

Pumpkins are a fantastic source of beta-carotene and the lesser known alpha-carotene, both antioxidant-based phytonutrients. Carotenoids produce the vibrant orange color pumpkins are so well known for, and regularly consuming these beautiful vegetables, may help reduce the risk of certain cancers.

To cook fresh pumpkin, pick the ones called "pie pumpkins" or "sweet pumpkins." These are smaller, sweeter, and less stringy than the typical jack-o-lantern pumpkins.

When carving the pumpkin, don't throw out those seeds: they contain fiber, iron, magnesium, phosphorous, and zinc. To roast the seeds, wash and dry them, sprinkle with seasoning and a little olive oil, then bake at 375 F for 45 minutes, stirring occasionally.