Ingredients · Nuts & seeds

Pumpkin seeds

One of the best plant sources of magnesium, around 150mg in a 25g handful, with 2.2mg of iron thrown in.

Nutrition per portion

Keep it well: An airtight jar out of the light keeps them good for a few months.

Reach for it when the week brings:

Put it to work

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Oats soaked overnight in soya milk with flax, grated apple and chopped apricots.

10 min 15g protein

Savoury oat biscuits with cheddar and three seeds; the cheese-course answer to biscuit-tin drift.

35 min 4g protein

The evidence-based bedtime snack: rye toast, peanut butter, banana and cinnamon.

8 min 9g protein

The study snack: two kiwis over yogurt with pumpkin seeds and a little honey.

5 min 12g protein

A barely-sweet granola heavy on pumpkin seeds, buckwheat and almonds.

40 min 8g protein

A no-cook bowl of mixed grains, hot-smoked salmon, avocado and quick-pickled red onion.

15 min 28g protein