The fall is here! It’s even starting to be a bit chilly here in San Diego! We’re into the month of October, and we love it. We’re huge fans of Halloween and all the holidays it kicks off. Fall foods are some of our favorites as we are getting into the warm, comforting tastes of home.

People around the country are digging into the fall traditions. While carving out a pumpkin, you may just throw away the seeds. However, cooking those seeds instead can be a much more rewarding and yield a tasty treat. At this time of year, you can also buy roasted pumpkin seeds in the supermarket.

Filled with tryptophan — the amino acid in milk that serotonin and eases anxiety — these seeds are mood lifters as well as tasty. We are always interested in food that is going to make us happy and healthy.

An ounce of roasted seeds has 163 calories, 14 grams of fat, 4.2 grams of carbs, 1.8 grams of fiber, and 8.5 grams of protein. The high amounts of fiber and protein make them a great snack; they fill you up and keep you going! The high ratio of fiber to carbs also helps you maintain healthy blood sugar. While the 14 grams of fat might be off-putting, they are “healthy” monounsaturated and polyunsaturated fats.

The seeds are a great source of magnesium, potassium, calcium, antioxidants and more. These components mean that pumpkins seeds can aid bone health, boost the immune system, help blood sugar, promote heart and liver health and aid weight loss and digestion. They can also prevent sleeplessness and improve skin, eye and urinary health. And, if you hate your haircut, this is the snack for you! The seeds are rich in cucurbitin and vitamin C, which help hair growth. Some people swear pumpkin seed oil rubbed into the scalp will promote rapid growth.

They can be eaten in so many ways — raw or cooked. Personally, our team enjoys dry roasted, lightly salted pumpkin seeds in the place of chips. They are crunchy and savory! When you buy prepared seeds from the store, take a look at the label, some have tons of ingredients. They can also be added to salads, soup or as a garnish in pasta-like meals. You can also make pumpkin seed butter (like nut butter) by blending them while raw. Toasted seeds can be ground into a dip. We love Mayan Pumpkin Seed Dip. You can add them to stir-fry dishes and throw them into any recipe you want to have some extra crunch — sweet or savory as long as they are unseasoned.