At this time of year it’s hard to go anywhere without getting hit in the face with a pumpkin (figuratively speaking, of course). Every October, grocery store parking lots overflow with these big orange globes of the squash family, and if you live near farm country, you might even see endless fields of orange on the side of the road.Most of us equate pumpkins with spooky Halloween faces or spicy pies and lattes, but our pumpkin love really shouldn’t end there. There are many ways to enjoy pumpkin and many reasons to do so when you consider its nutritional content. Just one cup delivers twice your daily recommended intake of vitamin A, which is essential for healthy vision. Pumpkin is also a low-calorie source of fiber for those of you looking to fill up while slimming down. On top of that, pumpkins get their bright orange color from beta-carotene, an antioxidant with disease-fighting superpowers.

And stop right there before you throw out the slimy seeds during your pumpkin-carving party! Pumpkin seeds are packed with magnesium, zinc, omega-3s and fiber.

Here are some suggestions for getting more of this wonderful squash and its nutritious seeds into your diet this season:

• Try The Greatest Pumpkin Smoothie of All Time
• Make pumpkin pancakes
• Use pumpkin puree to add an orange kick and extra nutrition to your favorite hummus recipe
• Scoop the seeds out of your Jack O’Lantern, rinse off the orange goo, toss them with some coconut oil with the seasonings of your choice and roast at 400° F until lightly browned
• Do like Emeril does and make pumpkin gnocchi
• Buy raw pumpkin seeds in bulk and sprinkle them on your next salad to add interesting texture and flavor 

Many pumpkin recipes call for pumpkin puree or canned pumpkin, but when it’s in season, why not use fresh pumpkin? The Pioneer Woman has an excellent step-by-step on how to make homemade pumpkin puree.

Happy carving!