With Halloween fast approaching, pumpkins are at their annual peak of popularity, and it's no wonder: these gourds are probably the most versatile vegetable in North America.

Symbolic of the autumn season, pumpkins are used as crop, decoration and carving craft, and they have been a festive flavour in everything from ice cream to lattes. Of course, everyone's favourite pumpkin dish is the iconic pastry: pumpkin pie. Delicious? Undoubtedly. Nutritious? Not so much. Fortunately, when you take away the added fats and sugars from this indulgent dish, you are left with an ingredient that is as healthy as it is orange.

Pumpkins themselves are highly overlooked for their positive nutritional benefits. During the fall season, pumpkins can be grown fresh, stored to last for up to six months or purchased canned year-round. Characteristic of its bright colour, pumpkins are chock-full of vitamins, minerals and the antioxidant beta carotene. They are also very high in fibre and relatively low in carbohydrates. One cup of mashed pumpkin (245 g) contains only about 50 calories, is fat-free and provides over 10 per cent of your daily recommended fibre.

The seeds of pumpkins are another unexpected source of nutrition. Roasted up in the oven, they provide a good source of protein, magnesium and zinc. They are also an excellent source of the amino acids tryptophan and glutamate. Tryptophan is converted into serotonin, which is a beneficial neuro-chemical that has been labelled "nature's sleeping pill." With a little seasoning sprinkled on top, roasted pumpkin seeds become a crunchy and guilt-free snack that will satisfy your tastebuds.

Pumpkins can be used in a wide variety of recipes through baking, boiling, stewing or frying. To make your own pumpkin puree, simply pierce the raw pumpkin a few times with a serrated knife to create holes for steam ventilation. Next, place the whole pumpkin on a baking sheet, and stick it in the oven at 360°F for about an hour or until it is soft enough to slide a knife into with ease. After the pumpkin has cooled, use a spoon or kitchen tongs to remove the seeds and stringy innards. The fleshy part of the pumpkin should now be easy to clean and blend up for your cooking creations!

It's not difficult to see why this vine-growing vegetable has become an autumn staple for generations. Its shape, colour and polished skin give a cheerful appearance to any porch or windowsill. Add a knife, a little skill and a bit of creativity, and you have a grinning jack-o-lantern … and later, a snack!