We carve our pumpkins on Halloween day. They are fresh and ready for lighting during trick-or-treating and it's a fun holiday custom. This year, I'm saving the seeds for a delicious gluten-free snack.

Pumpkin seeds have a nutty flavor. They satisfy salty and crunchy cravings and are a good energy-packed snack to munch on while you're on the go. Experiment with flavors for a variety. Try Cajun seasoning on your seeds, or cinnamon and sugar.

Pumpkin seeds are a nutritious snack, packed with minerals and an excellent lean source of protein, as well as beneficial polyunsaturated fats that nuts don't have. The seeds contain iron, magnesium, phosphorus and zinc. For more on pumpkin seed nutrition (without salt), click here.

How to Roast Pumpkin Seeds

1. Scoop seeds and pulp from a medium to large pumpkin and separate into a large colander. Rinse under cold water, picking out additional pulp and strings.

2. Place the pumpkin seeds in a single layer on a baking sheet. Drizzle olive oil and roll seeds around pan with hands to coat. You can also spray with Pam (non baking is gluten-free).

3. Sprinkle with salt or desired spices and bake at 325 F until toasted, about 25 minutes, checking and stirring after 10 minutes.

4. Let cool and store in an air-tight container or large plastic bag.