Carving a gourd? Turn the seeds into a nutrient-packed treat.

How to roast: First, remove pumpkin threads and membranes, rinse seeds well, and pat dry. Toss 1 cup pumpkin seeds with 2 tablespoons olive oil and spices. Spread on a rimmed baking sheet and toast at 350 degrees, tossing once, until golden brown, about 20 minutes.

Tasty spice combos:

Sweet-hot: 1/4 teaspoon cayenne pepper + 1/4 teaspoon cinnamon + 1/4 cup natural cane sugar + dash of salt

Taste of India: 2 teaspoons curry powder + 1/2 teaspoon sea salt

Warm and zesty: 1 teaspoon ground ginger + 1 teaspoon grated orange zest + 2 tablespoons natural cane sugar + salt

Mamma mia:2 teaspoons Italian seasoning + 3 tablespoons grated Parmesan cheese + salt