Prep Tip: Choose pumpkins that are firm, heavy for their size, and have dull skins (not shiny). Store uncut pumpkin in a dry, dark, cool place. They can keep up to three months. To crumble graham crackers easily and with less mess, hold the sleeve of crackers upright, open a hole in the seam at the top to let the air out, and over a bowl, slowly push down on the crackers in the sleeve until they are all crushed, then add to the pumpkin mixture.

Change it Up: Bake, boil, roast, sauté, or microwave winter squash. Use it in stews, soups, salads, dips, breads, and even pies.

Nutrition Tip: A 1/2 cup of cooked  pumpkin provides an excellent source of vitamin A, a good source of vitamin C, and a good source of fiber. Fiber helps you feel full, helps keep your blood sugar level normal, can help lower your cholesterol, and helps to avoid constipation. It is found only in plant foods.


  • 2 (15-ounce) cans 100% pure pumpkin or 4 cups cooked and mashed fresh pumpkin
  • 2 tablespoons pumpkin pie spice
  • 1 sleeve low-fat graham crackers, crumbled
  • 1 tablespoon honey or yogurt


1. Place the pumpkin into a large bowl.

2. Thoroughly stir in pumpkin pie spice* and honey** or yogurt.

3. Crumble all graham crackers into the pumpkin mixture and stir until well blended. Mixture will be chunky.

4. Serve immediately.

*To make your own pumpkin pie spice, mix 4 teaspoons ground cinnamon, 2 teaspoons ground ginger, 1 teaspoon ground cloves, and 1/2 teaspoon ground nutmeg, stir and store in a glass container.

**Avoid giving honey to children under the age of one. Low-fat vanilla yogurt may be used in place of honey.