Beat pumpkin and eggs in a large heavy saucepan. Combine cornstarch, brown sugar, cinnamon, ginger, nutmeg and cardamom in a medium bowl and stir into the pumpkin mixture. Add milk and juice. Cook over medium heat, whisking continuously—be sure to get the corners where lumps can hide—until the pudding is very thick, about 10 minutes. Reduce the heat and give the pudding a few quick whisks to remove any lumps. Divide among 8 ramekins or place in a serving bowl. Cover with plastic wrap and refrigerate until chilled, about 2 hours.
Makes 8 servings.

Per serving: 133 calories; 2 g fat (1 g sat, 1 g mono); 54 mg cholesterol; 26 g carbohydrate; 4 g protein; 2 g fiber; 58 mg sodium.
Nutrition bonus: Vitamin A (150% daily value), Vitamin C (20% dv).
2 Carbohydrate Servings
Exchanges: 2 other carbohydrate

To steam pumpkin: Cut pumpkin in half. Remove seeds and fibers. Place cut-side down in a steamer basket, cover and cook over boiling water until a knife easily cuts through the flesh, 15 to 20 minutes. Unlike with other squash, the skin will not soften during cooking so test for doneness on the underside. Once cool, the skin will harden and separate from the flesh, making it easy to remove by hand. Transfer the flesh to a food processor and puree until smooth. To microwave pumpkin: Cut 1 to 3 pounds peeled pumpkin into 1-inch chunks. Arrange in a single layer in a microwave-safe dish large enough to hold them. Cover tightly and cook until tender, stirring halfway through cooking, about 6 minutes. Transfer to a food processor and puree until smooth.

2/3 cup whole-wheat pastry flour
2/3 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground allspice
1/4 teaspoon freshly grated nutmeg
3/4 cup canned plain pumpkin puree (See Ingredient notes)
3/4 cup packed light brown sugar or 1/3 cup Splenda Sugar Blend for Baking (see Ingredient notes)
2 large eggs
1/4 cup canola oil
1/4 cup dark molasses
1 cup raisins

1. Preheat oven to 350° F. Coat 3 baking sheets with cooking spray.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.
3. Whisk pumpkin, brown sugar (or Splenda), eggs, oil and molasses in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.
4. Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

Per cookie: 68 calories; 2 g fat (0 g sat, 1 g mono); 12 mg cholesterol; 12 g carbohydrate; 1 g protein; 1 g fiber; 67 mg sodium. Nutrition bonus: Vitamin A (15% daily value). 1 Carbohydrate Serving Exchanges 1 other carbohydrate Per cookie with Splenda 1/2 Carbohydrate Serving 62 calories, 10 g carbohydrate

Ingredient notes: As you might suspect from its orange color, pumpkin puree is an excellent source of beta carotene. Substituting with Splenda: In the EatingWell Test Kitchen, sucralose is the only alternative sweetener we test with when we feel the option is appropriate. For nonbaking recipes, we use Splenda Granular (boxed, not in a packet). For baking, we use Splenda Sugar Blend for Baking, a mix of sugar and sucralose. It can be substituted in recipes (1/2 cup of the blend for each 1 cup of sugar) to reduce sugar calories by half while maintaining some of the baking properties of sugar. If you make a similar blend with half sugar and half Splenda Granular, substitute this homemade mixture cup for cup. When choosing any low- or no-calorie sweetener, be sure to check the label to make sure it is suitable for your intended use.

To make ahead: Store in an airtight container, with wax paper between the layers, for up to 2 days or freeze for longer storage.