Pumpkin seeds are loaded with nutrition, too.  Also called pepitas, these seeds provide approximately 180 calories per ¼ cup and are a great source of iron, zinc, magnesium, manganese, and monounsaturated fat.   

Pumpkin seeds make a great snack and also can be added to vegetable dishes or sprinkled over salads.

Cutting and roasting your own seeds is pretty simple and fun.  Here's how to do it:

• Cut into your pumpkin and pull the seeds out -- separating the seeds from the flesh.
• Preheat oven to 300 degrees Fahrenheit.
• Rinse seeds with water and dry with a paper towel.
• Spray a baking sheet with cooking spray (like Pam) OR toss seeds with canola or olive oil -- approximately 2 ½ tablespoons of oil per 1 cup of seeds.
• Spread the seeds on baking sheet in a single layer. 
• If using cooking spray, lightly spray the top layer.
• Coat seeds lightly with optional salt (or salt substitute).
• Place the sheet in the oven and cook for 30-40 minutes, turning or stirring the seeds during baking.  (Be sure to keep an eye on the seeds so they don't burn. Seeds should be golden brown and slightly crisp.)
•  Cool before eating and enjoy!