Seeds, pumpkin and squash seed kernels, dried

Hulled pumpkin seed kernels, often sold as pepitas, are the green, hull-free kernels roasted or eaten raw. Toasted in a dry skillet until they puff and turn golden and start to pop, they take on a nutty, slightly grassy flavor and a satisfying crunch that plain raw kernels lack. They show up as a topping for salads, soups such as Mexican-style squash or corn soups, oatmeal, and granola; get ground into pepita-based sauces like pipian, where they thicken and flavor a chili-and-tomatillo base; blend into pestos in place of pine nuts for a cheaper, similarly rich result; or get eaten by the handful as a snack, sometimes salted or spiced with chili and lime. Their small size and mild crunch also make them an easy stir-in for baked goods like muffins and quick breads.

Choose kernels that look uniformly green without dark or shriveled spots and smell fresh rather than musty, and store them in an airtight container in the refrigerator or freezer, since their oil content makes them prone to turning rancid faster than pantry-stored grains or dried beans. A cup (129 grams) provides 559 calories and 30.2 grams of protein per 100 grams, along with 6 grams of fiber and notably 141% DV magnesium, one of the highest levels of any common food. A small handful stirred into a bowl of oats, a salad, or a stir-fry adds meaningful protein and magnesium without much bulk, which is useful for anyone building a plant-forward meal that still needs a protein boost.