As you carve frightening or charming faces in your jack-o-lanterns this Halloween, be sure to keep the seeds for a nutritious snack. Pumpkin seeds are truly one of the greatest rewards to this fall activity. 

Saving the seeds is easy. Once cutting out the stem of the pumpkin, the fun part begins! Reach inside the pumpkin to remove the "guts." Separate the pulp from the seeds and put the seeds into a colander. This is a great activity for kids who love slime! Rinse the seeds, moving them around with your hands, to remove all the pulp. Pat dry with a paper towel. Some recipes call for seeds to be boiled before roasted, which allows the seeds to cook more evenly. Whichever way you do it, before roasting, toss the seeds with a bit of oil and have fun choosing your seasonings. Try cinnamon and sugar, pumpkin spice seasoning, or reduced sodium taco seasoning. After roasting, let the seeds cool and store in an air-tight container. 

Pumpkin seeds, depending on the cultivar, are high in protein, fiber and unsaturated fats. Enjoy them in a trail mix or granola or as a crunch on top of soups, salads or desserts.