Pumpkin is a known super food that is loaded with beta-carotene and other nutrients that boosts your health. We think of homemade pumpkin pie, but there are many other delicious ways to get pumpkin in your diet during the holidays and year round.

1 cup all-purpose flour

1/2 cup whole wheat flour

1/2 cup sugar

1/2 cup packed brown sugar

1 1/4 teaspoons pumpkin-pie spice

1 teaspoon baking soda

1/4 teaspoon baking powder

1/4 teaspoon salt

1 cup canned pumpkin

1/2 cup low-fat or fat-free buttermilk

1/2 cup egg white or egg substitute

1/4 cup canola oil

1/4 cup applesauce

Non-stick cooking spray

Preheat oven to 375°.

Combine flours, sugar, brown sugar, pumpkin pie spice, baking soda and powder and salt in a large bowl. Stir to mix. Combine pumpkin and the remaining four ingredients in a medium bowl. Stir with a whisk. Add pumpkin mixture to flour mixture, stirring just until moist. Spray muffin tin with non-stick cooking spray. Spoon batter into 16 muffin cups.

Bake at 375° for 20 minutes or until muffins spring back when touched lightly in center. Cool muffins in pans 5 minutes on a wire rack; remove from pans. Cool completely on a wire rack.

Nutritional Information: (per muffin): CALORIES: 145; FAT 4 g; PROTEIN 3 g; CARBOHYDRATE 24 g