Pudding makes an easy treat to satisfy a sweet tooth but skip the instant mixes. You can reduce the added preservatives and artificial flavors by making it at home. This version is perfect for fall with vitamin-A-rich pumpkin and spices. It uses skim milk and no eggs to reduce saturated fat, cholesterol, and calories.

Yield: 6 servings

Preparation time: 5 minutes

Cooking time: 15 minutes

Ingredients

• 3 cups skim milk
• ¾ cup raw sugar
• 1/3 cup pumpkin puree
• 3 tbsp cornstarch
• ¼ tsp salt
• 1 tsp pumpkin pie spice
• ½ tsp pure vanilla extract

Optional toppings: chopped pecans, chopped walnuts, whipped cream

Directions

1. In a medium bowl, whisk together the sugar and milk for about 30 seconds. Add the pumpkin and whisk until smooth. Sprinkle in the cornstarch and salt, and whisk until there are no lumps.
2. Pour the liquid into a medium saucepan and turn the heat to medium-high. Continue to whisk until the pudding begins to bubble and thicken. Once it is thick enough to coat the back of a spoon (about 15 minutes), remove from the heat and stir in the pumpkin pie spice and vanilla.
3. Pour the pudding into serving dishes. Place a small square of plastic wrap over the surface of the pudding to prevent skin from forming. The pudding can be eaten warm or chilled. It will thicken as it cools.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.