When you buy a pumpkin to carve into a jack-o-lantern this month, get one to eat, too! This low-calorie orange squash gets its colour from beta-carotene, a phytonutrient our body converts into vitamin A, which is good for eyesight.

When shopping for a pumpkin, find one with firm, smooth skin and make sure there are no bruises or cracks. Once you slice into your squash, store the remainder in the fridge with plastic wrap and try to use it within five days.

Don’t forget to use the seeds, which are full of iron. Roast them in the oven with some olive oil and salt until golden brown for a crunchy snack. Or sprinkle them on our Curried Pumpkin Walnut Soup or Spiced Pumpkin Tea Bread.