Seeds Category

West Africans grind these melon seeds into a meal, which they use to thicken and flavor stews.

Look for these in African markets.

This is a good source of valuable omega-3 fatty acids.

Hemp seeds are a terrific source of protein and other nutrients. Hemp devotees claim that the seeds are as versatile as soybeans, and that they can be made into oil, milk, tofu, and many other goods. Look for the seeds (shelled of their hard green husks) in health foods stores.

Jackfruits are immense and some contain hundreds of nutritious seeds, which resemble chestnuts. Before eating the seeds, boil them for about five minutes, then roast them.

Look for fresh and dried lotus seeds in Asian markets.

You can buy these seeds either whole or ground at African markets. Nigerians grind them and use them to thicken stews, to which they add a distinctive flavor and a slimy texture.

Pumpkin seeds are terrific snacks. Unlike sunflower seeds, they're usually eaten whole, though hulled pumpkin seeds, called pepitas, are commonly used in Mexican dishes. To roast fresh pumpkin seeds, wash them and blot them dry, then toss them with salt and melted butter or margarine and bake on a cookie sheet in a 325° oven for about 15 minutes. To dry fresh seeds, wash and blot them dry as before, but bake them in a warm (150°) oven for 1 to 2 hours.

The category "seeds" includes not just the familiar sunflower and pumpkin seeds, but also legumes, nuts, and grains, as well as many spices.

The seeds of various squashes, like pumpkin and acorn squash, make terrific snacks. To prepare, wash the seeds, then blot them dry, and mix them with salt and butter. Spread the seeds on a baking tray and bake them in a preheated 325° oven for about 15 minutes.

Sunflower seeds are nutritious snacks. They're often sold in their shells, which you're supposed to crack open in your teeth and spit out after you've eaten the kernel within. Shelled sunflower seeds are also available for the more fastidious, and for cooks who want to add the seeds to breads, salads, casseroles, and trail mixes.

Look for these in African markets.

These are much larger than the black watermelon seeds that we're familiar with. They're usually cracked open and eaten like sunflower seeds. Look for them in Middle Eastern markets.