Adding seeds and nuts to foods increases the protein and fiber content of the foods and may also supply beneficial omega-3 and/or omega-6 fatty acids.

Toasting seeds and nuts brings out their flavor. Nuts and seeds contain enough of their own oils that it is unnecessary to add oil when toasting them. It is important, however, to watch them closely, as they burn easily. The time they take to toast will depend on whether they have been kept at room temperature or have been stored in the refrigerator or freezer.

• To toast seeds and nuts in the oven or toaster oven, set oven temperature to 350°, spread the nuts or seeds in a single layer in a shallow pan, and bake for 5–10 minutes or until they turn golden brown.
• To toast them on top of the stove, put nuts or seeds in a skillet without oil and cook them over medium heat until they begin to turn golden brown, stirring or turning them frequently to keep them from burning. In the warm months, I prefer this method as it keeps me from heating the kitchen with the oven.
• It is also possible to toast seeds and nuts in the microwave oven, though I have found this the least satisfactory of the three methods since the nuts do not brown well. Spread nuts or seeds in a single layer on a microwave-safe plate and cook on high for 1 minute. If necessary, continue to cook on high for 30 seconds at a time until nuts are fragrant.