The Essence of Fall

It’s a shame that pumpkin is only popular for two months out of the year. This low-calorie vegetable is rich in potassium and loaded with beta-carotene (a powerful antioxidant), and its natural sweetness brings flavor to baked goods without any added guilt.

Pumpkin Cranberry Muffins:

2 cups all-purpose flour

3/4 cup sugar

1 tsp baking soda

1/4 tsp salt

1 tsp cinnamon

1/2 tsp ginger

1/4 tsp nutmeg

1 cup pumpkin puree

1 large egg, lightly beaten

1/4 cup canola oil

1 cup nonfat milk

1 cup fresh cranberries, chopped

Preheat oven to 350 degrees. Coat a muffin pan with nonstick cooking spray. In a large bowl, combine flour, sugar, baking soda, salt, cinnamon, ginger and nutmeg. Combine pumpkin, beaten egg, oil and milk in a medium bowl. Make a well in dry ingredients; add pumpkin mixture and stir until just combined. Fold in chopped cranberries. Fill muffin cups and bake for 22-25 minutes. Makes 12 muffins
Per Muffin: Calories 193, Calories from Fat 48, Total Fat 5.2g (sat 0.4g), Cholesterol 18mg, Sodium 171mg, Carbohydrate 32.6, Fiber 1.7g, Protein 3.6g