What low fat, low sodium fall food is only 40 calories and contains an impressive 5 grams of fiber and 300 percent daily value of Vitamin A per ½ cup serving? None other than pumpkin!

In addition to its remarkable nutrition is pumpkin’s versatility in the kitchen and delicious and comforting flavor that pleases any picky eater. Canned 100 percent pure pumpkin is an excellent alternative to preparing fresh pumpkin and provides the added benefits of easy storage, no mess, and preservation of nutrients.

In the kitchen, pumpkin can be used as a fat replacer in many baked goods such as brownies, a thicker for sauces, soups, casseroles, and chili, and as a moistener in products such as cornbread and pancakes. For these uses, pumpkin typically adds little to no flavor.

To add a warm taste of fall into your foods, simply add a spoonful of pumpkin and cinnamon into low fat vanilla yogurt, smoothies, applesauce, oatmeal, or light cream cheese. Sliced fresh apples pair wonderfully with pumpkin-flavored yogurt or pumpkin cream cheese for a dip. Yum!

For more “pumpkinspiration,” visit verybestbaking.com/libbys.

For information on nutrition services through Centegra Health System, contact Jen Frey at 815-788-2274 or email registered dietitian Meg Burnham at MBurnham@healthbridgefitness.com.