PUMPKIN PIE MILK SHAKE

1 cup fat-free vanilla frozen yogurt
1/2 cup reduced fat (2 percent) milk
1/2 cup canned pumpkin
1 Tbsp. maple syrup
1 tsp. pumpkin pie spice*
Pinch of salt
Unsweetened cocoa powder, or ground cinnamon, for garnish

Place the frozen yogurt, milk, pumpkin, maple syrup, pumpkin pie spice and salt in a blender and whirl to combine.

Pour the shake into a glass and garnish with a sprinkling of cocoa powder or cinnamon. Serve immediately.

*In place of pumpkin pie spice, combine 1/2 teaspoon ground cinnamon, 1/4 teaspoon each ground allspice, cloves and ginger, plus 1/8 teaspoon ground nutmeg.

Makes 2 servings

Per serving: 173 calories, 2 g. total fat (1 g. saturated fat), 34 g. carbohydrate, 8 g. protein, 2 g. dietary fiber, 239 mg. sodium.

From: Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life
Source: the American Institute for Cancer Research