Mixed seeds

Common ingredients are pumpkin, sunflower, sesame and linseed (also called flaxseed), but the blend varies. Some mixes include just two or three kinds.

Tip them into a dry frying pan over a medium-low heat and stir for 2–3 minutes, until they smell nutty and start to colour. Keep them moving, as the smaller seeds can burn quickly; spread them out to cool.

Scatter them over porridge, yoghurt, salads or soup just before serving for a crunchy finish. You can also knead them into bread dough or sprinkle them over a loaf before baking.

Keep them in an airtight container in a cool, dark, dry cupboard. If your kitchen is warm, or the mix contains ground linseed, keep it in the fridge to help it stay fresh.

Yes. Swap them for chopped nuts in granola, salads or pesto; toast them first for a deeper flavour. They give a smaller, crunchier texture than chopped nuts.

No: you can sprinkle a ready-to-eat mix straight from the packet. Soak it only if a recipe calls for softened seeds; soaking the whole mix can make it gel-like, especially if it contains linseed.

A tablespoon, about 10 g, is a handy sprinkle and provides 54 kcal. Add it just before eating to keep the seeds crunchy.

Mixed seeds have more: they provide 25 g per 100 g, compared with 23.8 g in mixed nuts.

Yes. Some mixes contain sesame, which is a regulated allergen in the UK; other seeds can also trigger allergies. If you have a seed allergy, check the ingredients and allergen information before eating the mix.