Tomorrow is Halloween and you’re probably carving at least one pumpkin for this spooky day whether you like it or not. This time around don’t throw out the meat and seeds!

Pumpkin is an excellent source of vitamins A and C and potassium, and the seeds are high in fiber, vitamin B12 and polyunsaturated fatty acids, one of the so-called good fats. The flesh of pumpkin and the seeds are abundant in many essential nutrients. Pumpkins are low in fat, calories and are loaded with vitamins.

If you are planning to use fresh pumpkin for baking try to choose smaller pumpkins, they tend to have softer and tastier meat. To maintain freshness, pumpkins should be stored in a cool, dry place until ready to use.

Have your pumpkin perform double-duty. Here’s one healthy recipe to get you going:

Pumpkin Pancakes

1/2 cup regular, uncooked oats
1 cup buttermilk
2 eggs
1 tablespoon vegetable oil
1/2 cup pureed pumpkin
1/3 cup low-fat or skim milk
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon cinnamon
1/2 cup whole wheat flour
1/3 cup all-purpose flour
2 tablespoons wheat germ
1 tablespoon sugar

Combine oats and buttermilk and let stand for 15 minutes to soften. Mix eggs, oil, pumpkin and milk and blend well. Combine dry ingredients and mix with the egg mixture. Add oats and buttermilk and blend until batter is fairly smooth. Add extra milk if batter is too thick. Bake on lightly greased griddle. Makes: 4 servings.