How to Make Your Own Pumpkin Seeds

You scraped, cleaned out and carved to create a jack-o-lantern masterpiece, if you do say so yourself. Don’t waste those insides—roast the pumpkin seeds and toss plain ones over your salad to add a little crunch, or give them a little spice and munch as a healthy snack. On the Nutrisystem program, two tablespoons of these tasty treats counts as one PowerFuel. Here’s how to prep the seeds, courtesy of the Food Network Kitchen:

1. Preheat the oven to 300 degrees F.

2. Separate the seeds from the stringy pulp and rinse them in a colander under cold water; then shake dry.

3. Spread the seeds in a single layer on a baking sheet that’s been coated in zero-calorie cooking spray and roast for about 30 minutes, so they dry out completely.

4. Toss the seeds with a little olive oil and seasoning to pump up the flavor; return to oven and roast about 20 more minutes, until crisp and golden. Want some spice ideas? Try one of these: pepper and a dash of salt; garlic powder; Cajun seasoning; cinnamon and a natural sweetener like stevia; smoked paprika (then mix with slivered almonds after roasting); low-sodium grated Parmesan and dried oregano.

Can’t get enough pumpkin this season? Try this delicious Pumpkin Spice Mug Cake or this tasty Pumpkin Parfait.