The Power of the Pistachio!

Let’s get to know the small green nut that is a plant based powerhouse. Pistachios are a member of the cashew family, native to the Middle East 1. Did you know that botanically, pistachios are considered fleshy tree fruit, or drupes, that contain shell-covered seeds? 2. In culinary terms, though, they are considered nuts. 

Pistachios are an excellent source of healthy fats, fiber, protein, and antioxidants. The fats found in pistachios are predominantly monounsaturated fatty acids and polyunsaturated fatty acids, the heart healthy fats that  help to lower “bad” LDL cholesterol and increase “good” HDL cholesterol. Good news for people thinking about heart health, a recent study found that pistachio consumption significantly decreased triglycerides, LDL cholesterol, and total cholesterol 3.

A similar study found that people who increased their intake of pistachios experienced a significant decrease in their blood pressure. Even better news! 4.

Pistachios are the sleeper nut! Did you know they are a complete source and contain all essential amino acids 4. Check out  my favorite plant based proteins to read more.

One ounce of pistachios provide 6 grams of protein, in addition to 25% of the daily value for Vitamin B6 and 15% of the daily value for thiamine and phosphorus 5. All important in supporting whole body health. 

Cooking with Pistachios

Pistachios are an excellent hand to mouth snack that can also be incorporated into many recipes. Here are a few of my favorite recipes that include pistachios:

• Pistachio Butter Cups

Yield: Makes 6 pistachio cups

Ingredients

1 cup pistachio butter (recipe below)

3 cups melted semi-sweet chocolate chips

Directions 

1. Prepare a cupcake tin with 6 liners.
2. Spread 2 tbsp of the melted chocolate to the bottom of each cupcake liner.
3. Add 1 tbsp pistachio butter on top of the chocolate. 
4. Cover the pistachio butter with 1 tbsp of chocolate. 
5. Place in the fridge for 45 min to set. 

For the Pistachio Butter

Makes 1 1/3 cup pistachio butter

Ingredients

2 (6-ounce) bags Wonderful Pistachios No Shells Chili Roasted 

Directions

Add pistachios to a high-speed blender and blend until completely smooth, about 8 to 10 minutes.

NOTE: If you do not like spicy, use Wonderful Pistachios No Shells Honey Roasted

• Fonio Breakfast Porridge

Yield: Serves 4

Porridge

1 ¼  cups unsweetened oat milk

1 cup fonio  

1 tsp vanilla extract

1 tsp cinnamon

1 tsp nutmeg

Toppings

1 cup Wonderful Pistachios No Shells Lightly Salted

1 cup pomegranate arils

1 Wonderful Halos mandarin peeled and sectioned 

Directions

1. Bring oat milk to a boil, add fonio, cinnamon, vanilla extract, and nutmeg. Cook for 5 minutes.
2. Remove from heat and cover. Allow the pot to sit covered for 10 minutes.
3. Serve topped with pistachios, pomegranate arils, and mandarin sections.

• Crunchy Fresh Greens

Yield: Serves 4

For the salad

1 head red leaf lettuce, washed and chopped into ribbons

1 head romaine lettuce, washed and chopped into ribbons

1 bunch chives, roughly chopped

1 pear chopped into bite-sized pieces

1 cup Wonderful Pistachios No Shells Roasted & Salted

For the dressing

1/2 cup olive oil

¼ cup POM Wonderful 100% Pomegranate Juice

¾ cup apple cider vinegar 

¼ cup white balsamic vinegar

1 tsp dijon mustard

½ lemon, juiced 

Directions

1. To make the dressing, combine oil, vinegar, and mustard in a small glass jar – cover and shake. Set aside ½ cup for the salad; extra dressing can be stored covered in the fridge. 

1. Place all salad ingredients into a large bowl.
2. Pour ½ cup of dressing over the salad and gently toss.
3. Enjoy! 

Storing Pistachios

Pistachios can be stored in airtight containers and resealable bags and placed in the pantry; both unshelled and shelled pistachios stored this way can last for up to three months 6.

For longer storage, unshelled pistachios can be stored in airtight containers and placed in the refrigerator for six months up to a year 6. Shelled pistachios can be subject to condensation, with water collecting in the shells, and should not be stored in the freezer 6. 

Now that you know all about pistachios and how they support heart health, add them to your grocery order next week and give the recipes a try!

References

1. http://www.foodreference.com/html/a-pistachios-208a.html 
2. https://foodprint.org/real-food/pistachios/ 
3. https://pubmed.ncbi.nlm.nih.gov/31773150/
4. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/abs/effects-of-pistachios-on-anthropometric-indices-inflammatory-markers-endothelial-function-and-blood-pressure-in-adults-a-systematic-review-and-metaanalysis-of-randomised-controlled-trials/6451124FEA257E9A76295B6697FAFE6E 
5. https://americanpistachios.org/complete-protein 
6. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients