Raw pumpkin seeds, those castoffs from your jack-o-lantern, are one of the most nutritious and flavorful seeds. They contain calcium, which can help protect bones, omega-3 and -6 fatty acids, which can balance cholesterol levels and lessen inflammation, and vitamin K, great for promoting normal blood clotting (which helps when you cut yourself). Pumpkin seeds are also a good source of zinc, shown to support prostate health, and magnesium, top-notch nerve and muscle relaxer.

While raw pumpkin seeds are available year around, they are freshest during the fall. You can purchase them in prepackaged containers or from bulk bins. When choosing seeds from bulk bins make sure the store has a good product turnover rate to ensure freshness. Store your raw seeds in an airtight container in the refrigerator. They maintain peak freshness for about one to two months.

Raw pumpkin seeds have a subtly sweet and nutty taste, but for an extra flavor boost try roasting them. High temperatures can destroy their essential fatty acids, so it’s best to roast at a low temperature to help preserve the healthy oils. After your Halloween carving, wipe off the seeds with a paper towel and let them dry out overnight. Then place them in a single layer on a cookie sheet and roast at 160 to 170 degrees for 15 to 20 minutes. For the raw option, since raw fooders avoid anything cooked over 105 degrees, you can instead soak the seeds overnight and then place them in a dehydrator.

While great by themselves as healthy snacks, raw or roasted pumpkin seeds are also a flavorful addition to sautéed vegetables, mixed greens and even hot or cold cereals.