Almonds

Mildly sweet, nutty and earthy. When raw, they have a subtle floral note and a hard snap. When roasted, they develop a deep toasted aroma and a more brittle, crunchy texture.

Vitamin E to protect your cells, magnesium to release energy and keep your muscles working, and a decent hit of fibre and protein. Almonds are a good all-rounder.

Buy whole almonds with the skins on for the most flavour and nutrition. If buying flaked or slivered, ensure the bag is airtight as the increased surface area makes them go rancid faster. Avoid 'roasted' almonds that are coated in poor quality vegetable oils; buy them raw and roast them yourself.

Store almonds in a cool, dark place in an airtight container. Their high fat content means they can pick up smells from other foods or turn rancid if exposed to heat and oxygen for too long. For long-term storage, keep them in the fridge or freezer.

Almonds are workhorses. Blitz them into a crumb for coating fish, toss them into salads for a crunch, or blend them with water for a creamy dairy alternative. They are the backbone of many sweets, from marzipan to macarons, but work equally well in savoury dishes like romesco sauce or North African tagines.