Check out these nutritious and yummy treats. Don't forget to e-mail them to your friends to try!

Pumpkin Yogurt Cheesecake Shake

You can have your pumpkin pie and eat it, too with this delicious shake that packs plenty of nutrition without a lot of calories!

1 14-ounce can pumpkin, chilled
3 ounces reduced-fat cream cheese
1 6-ounce container low-fat vanilla yogurt
2 cups low-fat milk
1/4 cup brown sugar
1/2 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
6 teaspoons graham cracker crumbs, optional

Parent and Child: Wash hands.

Child: Place pumpkin, cream cheese and yogurt in a blender.

Child: Add milk, brown sugar, vanilla, cinnamon and nutmeg.

Parent and Child: Blend until smooth.

Parent: Pour into glasses.

Child: Top each serving with a teaspoon of graham cracker crumbs, if desired.

Makes 6 servings

Prep Time: 10 minutes

150 Calories
23 g Carbohydrates
6 g Protein
3.5 g Total Fat
2.5 g Saturated Fat
10 mg Cholesterol
135 mg Sodium
200 mg Calcium (20% Daily Value)
2 g Dietary Fiber

Source: 3-A-Day™ of Dairy, www.3aday.org

Try these other 3-A-Day™ of Dairy fall recipes:
Apple Yogurt Smoothie
Pumpkin Pancakes
Apple Brown Betty Smoothie