Recipe Description

pumpkinA high protein, high fiber salad to serve hot or cold.  Perfect for a main meal or as a side to any entree.


• 1 can fat free evaporated milk
• 1 package vanilla instant pudding
• 1 can pure pumpkin (15oz)
• ½ teaspoon cinnamon
• ¼ teaspoon nutmeg


• Blend the fat free milk with instant pudding until thick
• Fold in the pumpkin and spices
• Eat with sliced apples or plain low fat cookies like
graham crackers, vanilla wafers, or animal crackers

Makes 2 cups dip:

1 serving = 2 Tablespoons

Per serving: 44 calories; 0gm fat, 10gm Carbohydrate; 1.5gm protein; 1 gm dietary fiber; 107mg sodium