Thanksgiving dessert doesn't have to mean tons of fat, calories, and guilt.

Experts say pumpkins are rich in antioxidants such as Leutin, Xanthin, and carotenes, as well as vitamins, minerals and fiber. Pumpkin is loaded with vitamin A, C, and E, and is recommended by dietitians to help with weight loss, and to control cholesterol.

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Iowa State University Extension recommends its Guiltless Pumpkin Pie - it's just  120 calories a slice, and made with no crust so it is also suitable for those on a gluten-free diet.

Here's the recipe:

  • 2 large eggs
  • 1/2 cup granulated sugar
  • 1 1/2 teaspoons pumpkin pie spice, or 3/4 teaspoon each of ground cinnamon and ground nutmeg
  • 1/4 teaspoon salt
  • 1 15-ounce can of pumpkin
  • 1 5-ounce can fat free evaporated milk
  • Optional: Low-fat whipped topping and ground cinnamon.

Preheat oven to 350 degrees F.

Lightly grease or spray a 9-inch pie plate; set aside.

Place eggs in large bowl, beat with a fork or whisk. Add sugar, pumpkin pie spice and salt. Stir until well mixed. Stir in pumpkin and evaporated milk.

Pour into prepared pie plate.

Bake for 40 to 45 minutes - or until center is set.

Remove from oven and cool on wire rack. Serve immediately or refrigerate until serving time.

- George McIntyre
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