The seeds scooped from a pumpkin, also known as pepitas, offer plenty of protein and magnesium, and 1/4 cup delivers a third of your daily requirement of immunity-protecting zinc. They are sold with or without their white shells.
For a tasty snack, rinse pepitas well, making sure to remove any pulp from the pumpkin. Let them dry overnight. Spread the seeds onto a baking sheet sprayed lightly with olive oil, and sprinkle with salt, pepper, garlic, paprika, or other seasonings. Cook for one hour at 250 degrees (125 calories for 1 ounce, or about 85 seeds).