The Cincinnati Enquirer

When only Grandma's pumpkin pie or other goodies will do this time of year, it may be worth the indulgence.

But there are ways to get similar tastes without all the added fat and calories. Consider the following substitutions:

• Love the taste of pumpkin pie? Skip the high-fat crust and make easy, elegant baked pumpkin custards instead. Prepare filling as usual, then pour into custard or crËme bršlee cups coated with nonstick cooking spray. Arrange cups in a large pan filled with hot water and bake at 300 degrees 30-40 minutes, until set but still jiggly; refrigerate.

• Substitute salsa or bean dip for sour cream or cheese-based dips. Slice pita breads into triangles, toast to crisp in the oven, and munch those instead of potato or corn chips.

• Skinny up your mashed potatoes while adding more flavor with this Asian twist: Stir in chicken broth for smoothness, then spicy wasabi powder and a scant few drops of sesame oil for layers of great taste.

• Get your hand out of that nut dish. Pretzel nuggets give you the same crunch for fewer calories. Even chocolate covered pretzels beat cashews.

• Serve strong-flavored cheese in small chunks. You'll get much more flavor from blue cheese, for instance, than cheddar, so you can maximize taste with a lesser amount.

• Make plain coffee a confection by adding a splash of sugar-free syrup in flavors such as vanilla, almond or crËme de menthe: They'll add tons of flavor.

• You won't miss the apple pie when you serve this baked apple treat. Core an apple and fill it with a combination of sugar or Splenda, cranberry fruit juice, chopped nuts, raisins or currants and nutmeg. Place on a baking sheet and bake 1 hour at 325-350 degrees or until soft. Cover it for the first 30 minutes to let it steam, then uncover it to let it brown.

•  When baking, substitute fat (oils, lard, shortening) in baked goods with applesauce or pureed prunes.