Halloween is known for many things, but nothing may be more of a synonymous with the holiday than a pumpkin. Pumpkins are low in calories, fat and sodium while also being very high in fiber. Along with those benefits, pumpkins also are great sources for vitamins such as A and B, as well as potassium, iron and even protein! So, this year, instead of throwing out those scraps and ‘gunk’ when carving your own pumpkins, try out some of these ‘tricks’ to help you cook up some pumpkin-y ‘treats’!

Pumpkin seeds are an often-overlooked part of the pumpkin, but they have a ton of uses and can help liven up many dishes or taste great on their own:

• Roast the seeds! Pumpkin seeds are a great snacking choice during the fall! Simply remove the seeds from your pumpkin, clean them, toss them with some oil or butter and roast them in the oven at 300 degrees for about 45 minutes until they’re golden brown. Be sure to stir them up occasionally to avoid burning them. Spice things up a bit and coat them with whatever spices you’d like such as: paprika, cinnamon sugar, chili powder, or salt. 1 cup of seeds (about 64 g) has about 285 calories, 12 g of fat, fiber and protein, as well as 588 mg of potassium. Talk about a well-rounded snack!

• Plain seeds not your thing? Get creative! Like other seeds and nuts, pumpkin seeds can be used as an alternative ingredient to some traditional recipes like a pesto! Simply substitute your traditional pine nut (or whatever other nut you typically use) with your roasted pumpkin seeds and enjoy with your favorite pasta dish or even on your favorite piece of steak. You can even use them in some dishes you would never expect, like as a topping for cornbread or in a dish with wild rice and other veggies.

• Indulge your sweet tooth! We all know that the best part of Halloween is the candy. But did you know you can turn your raw pumpkin seeds into tasty treats? Try making a brittle, these delicious looking breakfast cookies, or these (vegan) caramels!

Pumpkin “guts” may seem slimy and useless but try out these simple tricks to get the most of this part of the pumpkin!

• Believe it or not, but you can use those stringy bits of the pumpkin in a few different ways. One of the best ways is to turn it into a stock, which are especially useful for soups. Toss the guts into a pot with water, simmer it and then strain it for your next soup or stew!

• Make some juice! Like making a stock, to make some pumpkin juice is as easy as placing the pumpkin guts into a bowl and pour boiling water over it. Once the fibers are softened, take a fork and mash the mixture down before straining it. Use the juice in a smoothie, have it as a drink on its own or use it a substitute for sauces.

Pumpkin “flesh” is by far the most used part of any pumpkin. Pumpkin puree is a staple in many fall recipes and making your own is very simple. Not only is it easy to make at home, but a single cup of pumpkin puree (245 g) contains only 49 calories, 12 g carbs, 3 g fiber, 2 g protein and 245% your daily intake of Vitamin A.

1. Take a pumpkin and split it in half while being sure to scoop out the ‘guts’ and seeds.

2. Season the inside flesh of the pumpkin with a pinch of salt and lay them flat on a parchment-lined baking sheet.

3. Cook at 400 degrees for 30-45 minutes. You’ll know when your pumpkin is done when you can easily insert and remove a knife without much resistance.

4. Once cooked, simply let it cool for an hour and then scoop the flesh into a food processor and blend for 3 to 4 minutes, until smooth.

5. Once done, your puree is ready to be used in everything from a hummus, pumpkin bars, your own pumpkin spice late, crepes and of course your own pumpkin pie.