Pine nut

Put them in a dry frying pan over a medium-low heat and stir or shake the pan for about 2–3 minutes, until lightly golden and fragrant. Tip them onto a plate straight away; they keep cooking in the hot pan.

Their high oil content means they can turn rancid. Keep them in an airtight container in the fridge, or freeze them for longer storage; you can use them straight from the freezer.

They are a classic ingredient in pesto alla genovese, blended with basil, garlic, Parmesan and olive oil. Sprinkle toasted pine nuts over salads, pasta, roasted vegetables or Middle Eastern rice dishes for a buttery crunch.

Try walnuts, almonds or sunflower seeds; toast them first for a deeper flavour. The result will not taste exactly like pine-nut pesto, but the other ingredients and method stay the same.

They are edible seeds from pine cones, not botanical nuts. The seed is tucked between the cone scales and may be sold shelled or still in its hard shell.

Yes. They are ready to eat as sold, and toasting is optional; raw pine nuts work well in pesto and can be scattered over dishes just before serving.

Peanuts have more: 25.2 g per 100 g, compared with 14 g in pine nuts.