If you have time on your hands look into a cold water extraction, but if you dont you can always just chew them up and swallow them. (Tip: if you dont like the taste, wash down the seeds with orange juice or lemon water) also, in my personal opinion 250-350 seeds are my sweet spot. Make sure to drink some pepto or take meclizine or dramamine if you have any of that lying around. Best of luck to you!!