Pumpkin is not just for pies or carved jack o lanterns. It is a delicious and nutrient packed ingredient that deserves a place in your everyday meals. This fall favorite is loaded with vitamins A, C, and E, rich in antioxidants, and a great source of fiber. If you are watching your waistline or simply trying to eat healthier, pumpkin is one of the best foods to add to your diet.

And do not toss those pumpkin seeds. When roasted, they make a crunchy and satisfying snack that is full of protein, fiber, iron, zinc, and healthy fats. Below you will find two fall favorites, a cozy soup recipe and simple instructions for toasting pumpkin seeds at home.

Turkey Sausage, Kale and Pumpkin Soup

Ingredients

• 1 lb sweet Italian turkey sausage
• 1/2 cup chopped onion
• 3 cups chopped pumpkin or butternut squash (fresh or frozen)
• 4 cups chopped kale (fresh or frozen)
• 4 cups low-sodium chicken broth
• 4 cups water

Instructions:

1. Cook sausage in a medium sized saucepan. Add onions and saute until translucent. Pour the broth and water into the saucepan and bring to a boil – reduce heat.
2. Add the kale and pumpkin and simmer until the pumpkin is soft, about 20 minutes
3. Serve hot, garnished with grated parmesan and crushed red pepper flakes.

Nutrition Information
Calories: 118 Carbohydrates: 7g Protein: 11g Fiber: 1g Sodium: 558mg

Toasted Pumpkin Seeds

Nutrition (per 1 ounce serving)
5g protein | 5g fiber | 5g fat (1g saturated, 4g unsaturated)

As you carve your spooky Halloween pumpkins, do not throw away the seeds. Toasted pumpkin seeds are a simple and nutritious snack that you can make in under an hour.

Nutrition (per 1 ounce serving)
5g protein | 5g fiber | 5g fat (1g saturated, 4g unsaturated)

How to Toast Pumpkin Seeds

Rinse seeds to remove pulp and strings.

Spread them on a baking sheet coated with nonstick spray or drizzle lightly with olive oil.

Bake at 325°F for about 30 minutes, stirring occasionally, until golden and crisp.

Season with your favorite flavor such as garlic powder, Cajun seasoning, or sea salt.