With Halloween and Thanksgiving just around the corner, the fruits and veggies available in your supermarket’s produce department will change. There’s no need to lament the loss of summer’s fruit & veggies choices. There are many healthy and delicious options in stores during the fall. Pumpkin is a great choice. Pumpkin is packed full of nutrition. One-half cup of canned pumpkin has just 40 calories and is a good source of several nutrients, including dietary fiber and potassium.

Its hallmark orange color means it is an excellent source of vitamin A, essential for many bodily functions. Orange fruits and vegetables not only promote good eyesight, they have antioxidant properties too. Vitamin A can help protect against certain types of cancer and cardiovascular disease and may even promote healthy skin.

Pumpkin is a versatile ingredient that can be used in either sweet or savory dishes.  You can even use canned and fresh pumpkin cooked and pureed  interchangeably in recipes. Studies have shown that the nutritional content of canned fruits and vegetables is similar to or better than fresh produce. If you are going to use canned pumpkin, though, remember to look for 100 percent canned pumpkin. It’s easy to mistakenly buy pumpkin pie filling, which has other ingredients added.

Besides puree, pumpkin seeds can be roasted in the oven for a tasty snack filled with protein, fiber, B vitamins, and minerals. When roasting seeds, add only as much oil as is necessary to keep them from sticking to the pan or use nonstick spray. Pumpkin seeds contain fat, and adding extra oil or butter can make them very high in calories.  It’s really important to watch portion sizes with nuts and seeds. Stick to a ¬ cup of shelled seeds and pair with a piece of fruit for a balanced snack.

Don’t waste the seeds after cooking your pie or making jack-o-lanterns. Instead, roast and salt the seeds for a delicious and nutritious snack. Let the children slosh through the fibers in pursuit of the slippery seeds.  It is so much fun.

Roasted Pumpkin Seeds

1 quart water

2 Tablespoons salt

2 cups pumpkin seeds

1 Tablespoon vegetable oil or melted, unsalted butter

Preheat oven to 250øF.

Pick through seeds and remove any cut seeds. Remove as much of the stringy fibers as      possible.

Bring the water and salt to a boil. Add the seeds and boil for 10 minutes. Drain, spread on      kitchen towel or paper towel and pat dry.

Place the seeds in a bowl and toss with oil or melted butter.

Spread evenly on a large cookie sheet or roasting pan.

Place pan in a preheated oven and roast the seeds for 30 to 40 minutes. Stir about every 10      minutes, until crisp and golden brown.

Cool the seeds, then shell and eat or pack in air-tight containers or zip closure bags and      refrigerate until ready to eat.

Yield 2 cups