Seeds are an incredibly important of our diets—they're the main source of human calories and protein, and also provide cooking oils, beverages and spices. Seeds include grains, legumes and certain types of nuts, and vary widely in size and shape. We especially like to use pumpkin seeds, chia seeds and sunflower seeds when we're cooking because they're super versatile and are an easy way to add nutrients and protein. Seeds can be turned into creamy vinaigrettes, crunchy brittle and homemade granola bars. Whether you prefer flax seeds or cumin seeds, F&W's guide has a recipe for every occasion.

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Xeni Atapakua (Three-Seed Pipián with Sorrel)
Atapakua is a Purhépecha term that refers to whole range of stew-like dishes thickened with masa. In this atapakua from Imelda Campos Sebastián (also known as doña Mela) of Michoacan, Mexico, sorrel adds bright acidity to a masa-thickened sauce made of a blend of seeds and vegetables. Greens like mature arugula, mustard greens, or Swiss chard can stand in for sorrel in this dish but will lack its punchy flavor. (If substituting heartier Swiss chard or mustard greens for sorrel, remove the stems before using). Doña Mela doesn't serve this dish with lemon, but if sorrel is unavailable, squeeze in a few drops of lemon juice before serving. Yerba buena, similar to orange mint, has a citrusy, minty flavor with notes of pine; look for it or orange mint at Mexican grocery stores or at plant nurseries.
Sesame-Soy Roasted Pumpkin Seeds
Rating: Unrated 1
These savory, Asian-inspired sesame-soy pumpkin seeds are a great snack or salad topping for Chinese chicken salads.
Sunflower-Seed Brittle
Rating: Unrated 736
Fromager Tia Keenan of New York City's Casellula Cheese & Wine Café pairs her crunchy sunflower-seed brittle with 5 Spoke Creamery Tumbleweed cheese (available from or other semi-firm cow's milk cheese, like sharp cheddar.Plus: F&W's Cheese Guide
Mayan Pumpkin-Seed Dip
Rating: Unrated 5694
This supereasy, thick pumpkin seed spread from the Yucatan, called sikil pak, might just be the new guacamole—it seems to be on Mexican menus all over the US. This orange zest-scented version comes from Bandalero in Washington, DC, owned by Top Chef finalist Mike Isabella. Slideshow: Amazing Party Dips 
Chia-Seed Pudding
Rating: Unrated 3767
As chia seeds soak in almond milk, they create a tapioca-like pudding.Irresistible Pudding Recipes
Baked Flax Seed Granola
Rating: Unrated 1
Store-bought granola is always expensive, and never as fresh as granola you can easily make at home.