Attribute: Small, flat, and oval-shaped with a hard outer shell and a soft inner kernel.

Nutrition benefit: Rich in protein, healthy fats, and minerals such as magnesium and iron. May improve heart health and digestion.

Best eaten as: Roasted and lightly salted as a snack; added to smoothies, salads, or granola bars.

Storage Instruction: Store in an airtight container in a cool, dry place for up to 6 months.