When carving this year’s Halloween jack-o’-lantern, save the seeds. Fresh-from-the-gourd pumpkin seeds are white and unhulled, making them a little tougher but still delicious. Natural foods stores sell hulled, dusky-green pumpkin seeds, called pepitas, both raw and roasted. Refrigerate and use within a month or two. Pumpkin seeds provide magnesium and manganese, as well as protein and zinc.

Sprinkle pumpkin seeds atop green salads or steamed vegetables; stir into rice pilaf or risotto. Or grind the seeds in a food processor; mix with olive oil and sherry vinegar for a healthy salad dressing, or stir into dips and hummus to boost good fats.