Visit your local farmers Pumpkin Patch

Select a large-ish Pumpkin to carved your jack-o-lantern. While at the Pumpkin patch select a few smaller ones for making winter holiday season pie’s and soup.
Save your pumpkin seed to be roasted for a delicious snack.

Taste of Home website has a lot of useful information on Roasting Pumpkin Seed is easy and fun for the entire family and they are nutritious.

Pumpkin seeds are packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc. Pumpkin seeds have been associated with several health benefits. These include heart health, prostate health and it has been suggested they also provide some protection against certain cancers.

One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.
Fiber: 1.7 grams
Carbs: 5 grams
Protein: 7 grams
Fat: 13 grams (6 of which are omega-6s)
Vitamin K: 18% of the RDI
Phosphorus: 33% of the RDI
Manganese: 42% of the RDI
Magnesium: 37% of the RDI
Iron: 23% of the RDI
Zinc: 14% of the RDI
Copper: 19% of the RDI

They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar. This is especially important for people with diabetes, who may struggle to control their blood sugar levels.

Health line website said:
One cup of cooked pumpkin (245 grams) contains:
Calories: 49
Fat: 0.2 grams
Protein: 2 grams
Carbs: 12 grams
Fiber: 3 grams
Vitamin A: 245% of the Reference Daily Intake (RDI)
Vitamin C: 19% of the RDI
Potassium: 16% of the RDI
Copper: 11% of the RDI
Manganese: 11% of the RDI
Vitamin B2: 11% of the RDI
Vitamin E: 10% of the RDI
Iron: 8% of the RDI
Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells.

Webmd website say’s Pumpkin is rich in fiber, which slows digestion. “Pumpkin keeps you feeling fuller longer. There’s seven grams of fiber in a cup of canned pumpkin. That’s more than what you’d get in two slices of whole-grain bread.

A single cup of pumpkin contains over 200 percent of most people’s recommended daily intake of vitamin A, making it an outstanding option for optical health.
Pumpkin also contains lutein and zeaxanthin, two antioxidants that are thought to help prevent cataracts and may even slow the development of macular degeneration.

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