Pumpkin seeds

Separate them from the pulp, rinse away the stringy bits and dry them very thoroughly; damp seeds steam rather than crisp. Toss with a little oil and salt, then roast in a single layer at 160 °C for about 15–20 minutes, stirring once.

Yes, whole pumpkin seeds can be eaten with their shells, though the fibrous shell is tougher to chew than the green kernels sold without shells. For a softer snack, remove the shells after roasting or buy shelled kernels.

Keep them in an airtight container in a cool, dark cupboard, away from heat and sunlight. If you buy a large quantity or live somewhere warm, refrigerate or freeze them to help their oils stay fresh.

Scatter them over porridge, yoghurt, salads or roasted vegetables, or stir them into bread dough and granola. They are also a classic topping for pumpkin soup; toast them first for a crisper bite.

Sunflower seeds are the closest easy swap in salads, baking and granola, with a similar crunch; sesame seeds work well as a smaller, more aromatic topping. For pesto, use sunflower seeds or walnuts instead.

They provide more protein per 100 g: 24 g compared with 19.8 g in sunflower seeds. Pumpkin seeds are also a source of magnesium, zinc and iron, while sunflower seeds stand out for vitamin E.

They are a source of magnesium, zinc, iron, copper and phosphorus. A handful is a convenient topping, but seeds are concentrated, so a small sprinkle can add plenty of crunch.

Dry them well before roasting and spread them out rather than piling them up. Roast at 160 °C, checking after 15 minutes; they continue to crisp as they cool, so take them out when lightly golden.