by Marissa Miller

Creamy Salted Peanut Butter Trader Joes supplies some of the best <a href="https://www.womenshealthmag.com/food/a19970613/best-nut-butter/" id="db191b92-9241-3166-acb0-0c9f04a10b62"> nut butters </a> at the most reasonable prices, says Taub-Dix. She slathers almond, cashew, and peanut butters generously over whole-grain bread, crackers or apples, since she says they provide hunger-squashing protein and healthy fat without requiring refrigeration. Per <a href="https://www.traderjoes.com/fearless-flyer/article/4930" id="90cb7b26-fedf-3fff-acfd-0cdb898c1f24"> serving </a> : 190 calories, 16 g fat (2 g saturated fat), 7 g carbs, 1 g sugar, 140 mg sodium, 2 g fiber, 7 g protein Trader Joe's

Organic Buffalo-Style Hummus If Buffalo wings are your jam, you'll be straight-up obsessed with this low-cal spicy hummus. Per <a href="https://www.traderjoes.com/digin/post/organic-buffalo-style-hummus" id="35931fe3-1f43-39eb-aa7b-bc84bc37c739"> serving </a> : 50 calories, 1.5 g fat (0 g saturated fat), 6 g carbs, 1 g sugar, 160 mg sodium, 2 g fiber, 2 g protein Trader Joe's

Crunchy Red Dragon Fruit Chips Beet chips just got a pretty sweet upgrade. This fruity take on burgundy-hued chips is made with nothing but dragon fruit itself. Yum! Per <a href="https://www.traderjoes.com/digin/post/crunchy-red-dragon-fruit-chips" id="c3720ee9-0f6d-38d3-a4c8-23f32896ef73"> serving </a> : 120 calories, 1.5 g fat (0 g saturated fat), 24 g carbs, 15 g sugar, 0 mg sodium, 2 g fiber, 2 g protein Trader Joe's

Organic Spicy Avocado Hummus For all those times you cant decide between guac and hummus. Per <a href="https://www.traderjoes.com/digin/post/organic-spicy-avocado-hummus" id="42eaae4a-e20e-3651-a1e7-ed9cc1682e88"> serving </a> : 60 calories, 4 g fat (0.5 g saturated fat), 5 g carbs, 1 g sugar, 115 mg sodium, 2 g fiber, 2 g protein Trader Joe's

Organic Creamy Cashew Cultured Yogurt Alternative No-dairy? No problem. Youll want to devour this <a href="https://www.womenshealthmag.com/food/g27397171/best-dairy-free-yogurt/" id="bf720028-52a4-3068-a6d1-2c27d5e78987"> dairy-free yogurt </a> , which comes in vanilla bean and strawberry flavors, all topped off with a hint of coconut cream and lemon. Per <a href="https://www.traderjoes.com/digin/post/organic-creamy-cashew-cultured-yogurt-alternative" id="c0eac467-3eb1-319c-a958-34b9f640dc5b"> serving </a> : 140 calories, 6 g fat (1 g saturated fat), 20 g carbs, 12 g sugar, 10 mg sodium, 0 g fiber, 3 g protein Trader Joe's

Smoked Salmon Trio Running to your fave deli for a massive bagel and lox is great for lazy Sunday mornings, but sometimes you just need a bite to hold you over. This omega-3 packed snack should do the trick. Per <a href="https://www.traderjoes.com/digin/post/smoked-salmon-trio" id="dce6ebaa-0302-3ef0-a3ef-6e5673b102b9"> serving </a> : 80 calories, 3.5 g fat (0.5 g saturated fat), 0 g carbs, 0 g sugar, 610 mg sodium, 0 g fiber, 11 g protein Trader Joe's

Tortilla Chips Seasoned With Brussels Sprouts Only Trader Joes could pull of Brussels sprouts chips. Per <a href="https://www.traderjoes.com/digin/post/tortilla-chips-seasoned-with-brussels-sprouts" id="d7c73c07-5d88-3188-a7a1-0ba1f4b3f507"> serving </a> : 130 calories, 8 g fat (1 g saturated fat), 16 g carbs, 0 g sugar, 65 mg sodium, 0 g fiber, 2 g protein Trader Joe's

Organic Tropical Fruit Blend Trader Joe's sells some of the best frozen fruits and veggies, says Taub-Dix. Many people dont realize the value of frozen food and that in some cases they could even be a better value and more nutrient dense than their fresh counterparts. Use this frozen blend to enjoy your favorite fruits off-season blended in a <a href="https://www.womenshealthmag.com/food/g27348773/vegan-smoothies/" id="0c7640e6-787d-33b7-a076-300436309ea1"> smoothie </a> . Per <a href="https://www.traderjoes.com/fearless-flyer/article/4794" id="321e9e1c-d1e9-3bd6-a63e-808251dfd079"> serving </a> : 90 calories, 0 g fat (0 g saturated fat), 22 g carbs, 15 g sugar, 0 mg sodium, 3 g fiber, 1 g protein Trader Joe's

Vegan Ranch Dip A delicious blend of herbs transforms coconut cream into a savory dip, sauce, marinade, or condiment thats ideal for chips, veggies, sandwiches, and more. Bonus: It's <a href="https://www.womenshealthmag.com/food/a28251626/how-to-go-vegan/" id="744782c9-fcdd-3ac4-a0b0-9fa5a5072cb4"> vegan </a> -friendly. Per <a href="https://www.traderjoes.com/digin/post/vegan-ranch-dip" id="e3684313-4e92-3d22-a2c8-94a098e84faa"> serving </a> : 100 calories, 11 g fat (4 g saturated fat), 1 g carbs, 0 g sugar, 115 mg sodium, 0 g fiber, 0 g protein Trader Joe's

Chocolate Hummus A dash of cocoa and cane sugar in your hummus is actually pretty game-changing. Eat it like you would peanut butter; that is, slathered on fruit or bread, or devoured by the spoonful. Per <a href="https://www.traderjoes.com/digin/post/chocolate-hummus" id="fa252903-d313-388e-a1fa-236a21a2f13c"> serving </a> : 50 calories, 1.5 g fat (4 g saturated fat), 9 g carbs, 5 g sugar, 90 mg sodium, 1 g fiber, 2 g protein Trader Joe's

Chili &amp; Lime Flavored Rolled Corn Tortilla Chips Fact: Folded chips taste better than regular chips. I dare you to argue differently. Per <a href="https://www.traderjoes.com/digin/post/chili-lime-flavored-rolled-corn-tortilla-chips" id="13db6e79-ec4b-3c14-ae46-f453a307c71f"> serving </a> : 150 calories, 8 g fat (0.5 g saturated fat), 17 g carbs, 0 g sugar, 260 mg sodium, 2 g fiber, 2 g protein Trader Joe's

Birthday Cake Popcorn Tuck into a few handfuls of air-popped popcorn that tastes like a little slice of frosting-coated of heaven. Per <a href="https://www.traderjoes.com/digin/post/birthday-cake-popcorn" id="36589302-e1dd-32d6-a9ad-f8f0dd279f56"> serving </a> : 140 calories, 4.5 g fat (3 g saturated fat), 24 g carbs, 17 g sugar, 95 mg sodium, 0 g fiber, 0 g protein Trader Joe's

Organic Dutch Gouda Cheese If its gouda enough for Trader Joes fans, it definitely belongs on my next sandwich/salad/morning toast. Per <a href="https://www.traderjoes.com/digin/post/organic-dutch-gouda-cheese" id="8e4faeb3-ba02-3d78-a437-56be9f664aab"> serving </a> : 110 calories, 9 g fat (6 g saturated fat), 0 g carbs, 0 g sugar, 180 mg sodium, 0 g fiber, 7 g protein Trader Joe's

Caramel Apple Flavored Granola If you cant make it to the county fair, the autumnal flavors of caramel and apple in your morning <a href="https://www.womenshealthmag.com/food/g20088681/best-packaged-granolas/" id="8498c60e-3fc3-3f17-a933-669f39e53057"> granola </a> make a pretty awesome alternative. Per <a href="https://www.traderjoes.com/digin/post/caramel-apple-flavored-granola" id="1347b28b-5550-3b48-a8cd-e0d0005e07fe"> serving </a> : 250 calories, 8 g fat (1 g saturated fat), 39 g carbs, 13 g sugar, 125 mg sodium, 4 g fiber, 6 g protein Trader Joe's

Light Ice Cream The addition of milk protein concentrate makes this creamy snack or dessert perfect for a sweet treat, especially post-workout. Per <a href="https://www.traderjoes.com/digin/post/light-ice-cream" id="4966b87c-09d3-3c30-ad29-f4291fa975ab"> serving </a> : 120 calories, 4 g fat (4 g saturated fat), 18 g carbs, 10 g sugar, 170 mg sodium, 4 g fiber, 8 g protein Trader Joe's

Valrhona Le Noir Amer 71% Cacao Dark Chocolate Bittersweet For Taub-Dix, this brand stands out as having that perfect creamy mouthfeel along with a mouthful of bittersweet bliss. While <a href="https://www.womenshealthmag.com/health/g19925426/benefits-of-chocolate/" id="575f81d6-fc4d-3c4c-a5a6-1d72feb76db8"> dark chocolate </a> has been shown to boost circulation and promote heart health, she turns to Valrhona for pure enjoyment. Per <a href="https://www.amazon.com/Valrhona-Noir-Cacao-Bittersweet-Chocolate/dp/B00DHTF71I" id="5d4ac860-d683-39ea-a5cd-558c15056645"> serving </a> : 240 calories, 17 g fat (10 g saturated fat), 19 g carbs, 12 g sugar, 0 mg sodium, 6 g fiber, 3 g protein Amazon

Bomba Peanut Snack Crunchy puffs that taste just like peanut butter? Umm..sign me up! Per serving: 160 calories 160, 10 g fat (2.5 g saturated), 0 g trans fat, 115 mg sodium, 14 g carbs, 2 g fiber, &amp;gt; 1 g sugar, 5 g protein Trader Joe's

Corn, Pea, Bean and Quinoa Crisps With four healthy ingredients in each crispy bite, these sugar-free crackers pack loads of flavor and nutrients. Per <a href="https://www.traderjoes.com/digin/post/corn-pea-bean-quinoa-crisps" id="1044ef37-fb9e-3a64-acab-8822656d4829"> serving </a> : 120 calories, 4.5 g fat (0 g saturated fat), 17 g carbs, 0 g sugar, 150 mg sodium, 2 g fiber, 3 g protein Trader Joe's

Jackfruit Cakes <a href="https://www.womenshealthmag.com/food/g27700886/jackfruit-recipes/" id="d5b2dec9-97a6-3dfb-aae5-8fde3d92391d"> Jackfruit </a> is all the rage now for its versatile texture and neutral taste. These seafood-free crab cakes make the perfect hearty snack or main dish. Per <a href="https://www.traderjoes.com/digin/post/jackfruit-cakes" id="489ca884-84c9-3653-a943-fe040dc496ca"> serving </a> : 150 calories, 6 g fat (1.5 g saturated fat), 21 g carbs, 1 g sugar, 470 mg sodium, 6 g fiber, 2 g protein Trader Joe's

Freeze-Dried Red Seedless Grape Slices If youre not a huge raisin fan and keep finding that your fresh grapes go bad before you get a chance to eat them, these shelf-stable snacks are a perfectly delish compromise. Per <a href="https://www.traderjoes.com/digin/post/freeze-dried-grapes" id="71a8be41-ef49-38bf-a6e6-996b8eb7187a"> serving </a> : 120 calories, 0 g fat (0 g saturated fat), 31 g carbs, 26 g sugar, 0 mg sodium, 2 g fiber, 1 g protein Trader Joe's

Turmeric Ginger Coconut Beverage There are so many superfoods in one sip of this golden milk latte, made with turmeric and gingernot to mention it tastes delicious, too. Per <a href="https://www.traderjoes.com/digin/post/turmeric-ginger-coconut-beverage" id="62fc5051-152b-35ff-aba0-e87f0cc56f97"> serving </a> : 80 calories, 5 g fat (5 g saturated fat), 8 g carbs, 6 g sugar, 90 mg sodium, 0 g fiber, 1 g protein Trader Joe's

Mac and Cheese Bites These mac and cheese bites make for the perfect party app or afternoon snack. Per <a href="https://www.traderjoes.com/digin/post/mac-and-cheese-bites" id="9aee1267-7ba8-3db0-aedc-6d2e18a2a595"> serving </a> : 190 calories, 10 g fat (4 g saturated fat), 19 g carbs, 6 g sugar, 280 mg sodium, 2 g fiber, 7 g protein Trader Joe's

Strawberry Greek Frozen Yogurt Parfait Bars For a slightly healthier take on an ice cream bar, these frozen treats will hit the spot. Per <a href="https://www.traderjoes.com/digin/post/strawberry-greek-frozen-yogurt-parfait-bars" id="39524959-dd0c-322b-a4b3-3beec351b48b"> serving </a> : 100 calories, 2 g fat (1 g saturated fat), 18 g carbs, 14 g sugar, 35 mg sodium, 1 g fiber, 3 g protein Trader Joe's

Dark Chocolate Sunflower Seed Butter Cups Chocolate plus any type of nut butter is the ideal snack in my book. Per <a href="https://www.traderjoes.com/digin/post/dark-chocolate-sunflower-seed-butter-cups" id="111a8f43-abd5-384e-a69c-90a0cd2bafe1"> serving </a> : 230 calories, 18 g fat (7 g saturated fat), 16 g carbs, 11 g sugar, 95 mg sodium, 3 g fiber, 4 g protein Trader Joe's

Mozzarella Rolloni Why wait for a special occasion to snack on charcuterie? These pre-rolled meat and cheese bites will help you feel fancy on even the most ordinary of days. Per <a href="https://www.traderjoes.com/digin/post/mozzarella-rolloni" id="55578dfc-213a-35a4-ac7a-29170044b461"> serving </a> : 270 calories, 20 g fat (5 g saturated fat), 2 g carbs, 0 g sugar, 940 mg sodium, 1 g fiber, 21 g protein Trader Joe's

Organic Turkey Bone Broth While plain broth doesnt seem like much of a snack, it definitely packs in protein and nutrients. Flavored with apple cider vinegar, onions, carrots, and more, this turkey bone broth is the ideal pick-me-up to warm you from the inside out. Per <a href="https://www.traderjoes.com/digin/post/organic-turkey-bone-broth" id="b0cd2a6f-2122-3cc2-a3f4-83ac73526b98"> serving </a> : 60 calories, 0 g fat (0 g saturated fat), 1 g carbs, 1 g sugar, 170 mg sodium, 0 g fiber, 9 g protein Trader Joe's

This article is part of Women's Health 2019 Snacks Week. <a href="https://www.womenshealthmag.com/healthy-snacks/" id="b1e59800-2520-3eb9-a758-0df973b13d49"> Click here for more! </a> .

27 Trader Joe’s Snacks That Are Absolutely Worth The Hype

But while it's one thing to order a PSL at Starbucks, it's a whole other ballgame to actually cook with a REAL pumpkin. Like...is pumpkin even healthy? What parts are actually edible? What do you even do with pumpkin seeds?

<h1> First off: Pumpkin is pretty nutritious. </h1>

Pumpkin nutrition and cooking with pumpkins

Generally, you can't really go wrong with eating more pumpkin (unless, you know, it's in the form of pumpkin pie...).

Here's what you get in one cup of raw pumpkin, according to the <a href="https://ndb.nal.usda.gov/ndb/foods/show/11422?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=pumpkin&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=" id="a907d085-bbec-3722-afa2-2973b88ec884"> USDA </a> :

<ul><li> Calories: 30 </li><li> Fat: 0.12 g </li><li> Carbohydrates: 8 g </li><li> Sodium: 1 mg </li><li> Sugar: 3 g </li><li> Fiber: 1 g </li><li> Protein: 1 g </li></ul>

Other perks of pumpkin: It's packed with 197 percent of your recommended daily intake (RDI) of vitamin A and 17 percent of your RDI of vitamin C.

And here's what you get in a one-ounce serving of roasted, unsalted pumpkin seeds, per the <a href="https://ndb.nal.usda.gov/ndb/foods/show/12016?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default&amp;order=asc&amp;qlookup=pepita&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=" id="f84d1949-0738-362c-a281-34146ee8f933"> USDA </a> :

<ul><li> Calories: 163 </li><li> Fat: 14 g (2 g sat fat) </li><li> Carbohydrates: 4 g </li><li> Sodium: 12 mg </li><li> Sugar: 0.4 g </li><li> Fiber: 2 g </li><li> Protein: 8 g </li></ul>

You also score 19 percent of your RDI of zinc and magnesium and 10 percent of your copper RDI.

<h1> Yep, that means pumpkin offers a bunch of health benefits. </h1>

Given its impressive nutritional stats, it's no surprise that pumpkin supports your health in a number of ways. It's pretty much an anything-but-basic, fall-festive superfood.

1. Pumpkin seeds support post-workout recovery.

Whether youre topping them on a salad or stirring them into yogurt, pumpkin seeds are great to incorporate after a workout. Pumpkin seeds provide zinc and protein, two nutrients important for recovery," says Bannan, who recommends eating them within 45 minutes of working out as a part of a well-balanced snack or meal.

2. Pumpkin can help protect the liver.

The <a href="https://www.medicalnewstoday.com/articles/305075.php" id="3829df9f-25ab-3c1e-ac9d-d36f394e73fe"> liver has over 500 functions </a> , including breaking down fat, protein and carbohydrates, removing harmful compounds from the bloodstream, and storing essential vitamins and nutrients.

According to Bannan, eating a diet of fruits, vegetables, and antioxidant-rich foods (like pumpkin!) can help support proper liver function. (Pumpkin's primary antioxidants: vitamin C and beta-carotene, which the body converts into vitamin A.)

<h1> 3. Pumpkin supports health blood pressure. </h1>

Ever get so stressed you feel like your blood could burst out of your veins? No? Just me? Anyway, theres a pumpkin for that.

Pumpkin contains fiber, potassium, and vitamin C, and is also naturally low in sodiumall of which support healthy blood pressure, says Bannan.

Bonus: Keeping your <a href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868" id="e267a29a-4c24-3165-ae62-4d461740fee8"> blood pressure low </a> is a great way to reduce your risk of developing coronary heart disease.

<h1> 4. Pumpkin promotes healthy cholesterol. </h1>

Pumpkin contains two types of fiber: soluble and insoluble fiber.

According to Bannan, soluble fiber essentially acts like a sponge, mopping up harmful LDL cholesterol. (Research shows that the accumulation of too much 'bad' cholesterol on artery walls can decrease blood flow and <a href="https://www.heart.org/en/health-topics/cholesterol/about-cholesterol" id="62f39903-60d8-3441-a763-dcb3aa825280"> increase your risk of heart disease </a> .)

<h1> 5. Pumpkin can keep you regular. </h1>

The other type of fiber in pumpkin, insoluble fiber, supports healthy digestion and can keep your trips to the bathroom regular, says Bannan.

Plus, the magnesium found in pumpkin seeds? Another <a href="https://www.womenshealthmag.com/food/g19967379/signs-youre-not-getting-zinc/" id="85c24836-ecf7-3366-a477-7c399020ee85"> digestion </a> -booster.

<h1> 6. Pumpkin can help you maintain a healthy weight. </h1>

Another perk of pumpkin's high fiber content: It promotes satiety (the feeling of fullness), which can help minimize cravings, and lead you to take in fewer calories, Bannan says.

Also, like many plant-based foods, pumpkin has a high water volume, which helps you feel full and satiated, as well.

<h1> 7. Pumpkin helps you avoid the blood sugar rollercoaster. </h1>

The perks of pumpkin's fiber just keep on coming! Since pumpkin is a good source of fiber, igt can help to manage blood sugar levels, says Bannan. Not only is that a plus for energy levels and weight management, but for warding off diabetes risk long-term, too.

To reap pumpkins blood sugar-balancing properties, avoid pairing it with high amounts of sugar (like in, ahem, pumpkin pie), which can negate its beneficial effects.

<h1> 8. Pumpkin boosts the ol' immune system. </h1>

Though it's no substitute for washing your hands, pumpkin can do your immune system some serious good because of the high levels of vitamins A and C (both antioxidants) and zinc it contains. Including foods high in these nutrients can help to boost immunity, Bannan says.

<h1> 9. Pumpkin helps you age healthfully. </h1>

In addition to helping your body fight off the common cold, the antioxidants in pumpkin also help your body ward off all sorts of damage done by free radicals. As a result, you have a better chance of <a href="https://foh.psc.gov/NYCU/antioxidents.asp" id="3d72790b-c4b6-3b71-aab6-a665e34c066a"> avoiding chronic disease and cancer </a> and of aging gracefully, says Bannan.

<h1> Pumpkins that you'd carve for Halloween aren't always the best for eating, though. </h1>

Though all pumpkins might look the same upon first glance at the pumpkin patch, there are some key things to look out for.

Farmers and grocers will label pumpkins as sugar or pie when theyre the smaller, sweeter varieties that are better for cooking," says Justine Kelly, executive chef and co-founder of Sun Basket meal delivery service. "Some specific names you might find are Baby Pam, Autumn Gold, New England Pie Pumpkin, Cinderella, and Fairy Tale.

In general, Kelly says you should knock on the outside of the pumpkin before putting into your cart (or wheelbarrow, or whatever). "If it sounds hollow, use it for making Jack-o-Lanterns, and if its dense, turn it into your favorite pumpkin dish. (Dense and heavy for its size means more, better-tasting flesh.)

Whatever pumpkin you choose, make sure it's firm and bright-colored, without any soft spots (which indicate it's overripe and might go bad before you can use it).

PSA: Pumpkins are pretty hearty, so you can <a href="http://www.fruitsandveggiesmorematters.org/pumpkin" id="174011d5-739e-3e2b-a1ff-1ebc8f01594b"> store </a> them in a cool, dry, dark place for up to a month before using them.

<h1> Cooking with pumpkin is way less intimidating than it looks (I promise!)... </h1>

Anyone who has carved a pumpkin knows that cutting through that flesh can be a major pain. Soften the rind for easier cutting by popping it in the microwave for about three minutes, or into a 350-degree oven for 30 minutes, Kelly says.

As for cooking pumpkin, the sky's the limit: Treat it like you would any winter squash," " Kelly says. "Roast it, steam it, or cut it into chunks and add it to soups, stews, and curries."

Just keep in mind that you'll ultimately only be eating the flesh and the seeds. Toss the rind and stem.

If your recipe calls for canned pumpkin, you can DIY your own pumpkin puree if you don't want to buy the pre-canned stuff. Here's what to do:

<ul><li> Roast wedges of sliced and seeded pumpkin in a 375-degree oven until tender (about 45 minutes). </li><li> Scrape the flesh out from the rind. </li><li> Mash the pumpkin flesh with a spoon or puree in a food processor. </li></ul>

Use your homemade puree in pies, pumpkin muffins, pumpkin bread (this recipe from <a href="https://smittenkitchen.com/2016/10/pumpkin-bread/" id="33c4828e-71cb-331e-a849-3fa9820613f1"> Smitten Kitchen </a> is insanely delicious), or even <a href="https://www.prevention.com/food-nutrition/recipes/a20523004/pasta-with-pumpkin-and-parmesan/" id="1caaef34-026c-3ca1-a3ef-05ff8e4a5c02"> pumpkin pasta </a> .

<h1> Great. But what do I do with the pumpkin seeds? </h1>

Don't throw them out! Pumpkin seeds are a great addition to salads, snack mixes, and more. Here's how to roast pumpkin seeds, courtesy of Kelly:

<ul><li> Remove the seeds from your pumpkin, rinse to get rid of any pulp, then pat dry with a paper towel. </li><li> Toss with olive oil, salt, pepper, and your favorite spices. Kelly likes Aleppo pepper and cumin, but garam masala, curry powder, cinnamon, cayenne, or Herbes de Provence are all worthy additions, too. </li><li> Roast at 425 degrees for about 12 minutes, stirring occasionally to make sure they cook evenly and don't burn. </li></ul>

Once you're done, you can easily call it a day and just snack on roasted pumpkin seeds. But there are other things you can do, toolike sprinkle them over salads and tacos.

Kelly also likes to make <a href="https://sunbasket.com/tips/sikil-pak" id="60d44f98-7b9f-3e99-a4c8-dff301fad383"> sikil paak </a> , a Mayan pumpkin seed dip. "The seeds are pureed with onion, tomatoes, hot peppers, and fresh citrus juice. Its a great alternative to guacamole or hummus, and you can dip everything from tortilla chips to jicama sticks in it."

Here are some other delicious roasted pumpkin seed recipes, courtesy of our friends at <a href="https://www.delish.com/cooking/g3019/best-baked-pumpkin-seed-recipes/" id="670554ee-2bec-33c5-a1b8-0cbaaed30399"> Delish </a> .

<h1> So is it less healthy to use canned pumpkin instead of fresh pumpkin? </h1>

I get itcutting up a pumpkin, baking it, then scooping out the flesh and pureeing it sounds like a LOT of work. (It kind of is, tbh.) So honestly, it's totally fine to reach for the canned stuff.

BUT there is a caveat: The canned variety tends to have squash in it rather than being purely pumpkin, so youre getting a more authentic product when you make it at home, Kelly says.

Canned pumpkin may also nutritionally different from straight pumpkin (probably because it often contains other squash). Here's what you'll get per cup of puree, <a href="https://ndb.nal.usda.gov/ndb/foods/show/302035?manu=&amp;fgcd=&amp;ds=&amp;q=Pumpkin,%20canned,%20without%20salt" id="ecdbddc8-1e7f-3ebc-a1df-88b8bb98b138"> according to the USDA </a> :

<ul><li> Calories: 83 </li><li> Fat: 1 g </li><li> Carbohydrates: 20 g </li><li> Sodium: 12 mg </li><li> Sugar: 8 g </li><li> Fiber: 7 g </li><li> Protein: 3 g </li></ul>

When making savory dishes, Id recommend using fresh pumpkin because you usually want to have chunks of pumpkin in the dish, Kelly says.

If you go with the canned stuff, just avoid accidentally picking up a can of pumpkin pie filling, which is pre-seasoned and contains a lot of added sugar. Not what you want if you're making pasta sauce!

9 Dietitian-Backed Health Benefits Of Pumpkin

If I could sum up fall with just three things, it would be: wearing flannel shirts 24/7, forcing my BF to go apple picking, and eating pumpkin in literally everything. (Oh, and also Halloween. So...four things.)

9 Health Benefits Of Pumpkin That'll Make You Embrace Being 'Basic'

The 15 Best Vitamins And Nutrients For Women

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by Marissa Miller

Articles written by the author

27 Trader Joe’s Snacks That Are Absolutely Worth The Hype

9 Health Benefits Of Pumpkin That'll Make You Embrace Being 'Basic'

The 15 Best Vitamins And Nutrients For Women