Before throwing out the meat and seeds of a carved Halloween pumpkin chew on this: Pumpkin is an excellent source of vitamins A and C and potassium, and the seeds are high in fiber, vitamin B12 and polyunsaturated fatty acids, one of the so-called good fats.

"The flesh of pumpkin and the seeds are abundant in many essential nutrients," says Lona Sandon, a registered dietitian at UT Southwestern Medical Center. "Pumpkins are low in fat, calories and are loaded with vitamins."

If you are planning to use fresh pumpkin for baking, Sandon says, choose smaller, blemish- and bruise-free pumpkins. Smaller pumpkins have softer and tastier meat. To maintain freshness, pumpkins should be stored in a cool, dry place until ready to use.

And don't forget to oven roast the pumpkin seeds. They are ideal as snacks or as a salad topping.

Check out our Purely Pumpkin Recipe Collection!