Nutrition Facts and Tips

Health Benefits of Pistachios, Nutrition, Uses, Recipes

Pistachios are the seeds of the pistachio tree (Pistacia vera), originally from western Asia. While they are often called nuts, botanically they are seeds. They’re usually green or yellow in color and with a rich and slightly sweet taste. Pistachios appear to have been used as a food as early as 7,000 B.C. Pistachios were brought to the United States in the mid-19th century. Commercial production in America began in the 1970s.

You can buy pistachios unshelled or shelled, roasted, or salted. They’re available in most supermarkets, farmers markets and organically grown pistachios and widely available.

Pistachio Health Benefits

Pistachios contain healthy fats and are a good source of fiber, potassium, protein, fiber, and antioxidants. They have lower calories than many other nuts. Pistachios are a particularly rich source of potassium and fiber. By way of comparison, a 2 oz serving of peeled Pistachios has more fiber than a cup of cooked broccoli, and more potassium than a large banana.

Pistachios also have high levels of unsaturated fatty acids, potassium and other minerals. Eating Pistachios can help keep your blood sugar, blood pressure, and cholesterol in check.

Pistachio Nutrition Summary

A 1 oz serving of pistachios, which is about 49 kernels, has:

• 160 calories
• 5.7 grams of protein
• 7.7 grams of carbs
• 12.8 grams of fat
• 3 grams of fiber

Pistachios are also cholesterol-free and a great source of vitamins and minerals, including:

• Manganese
• Vitamin B6
• Phosphorous
• Copper

Pistachio Nutrition Details

How to Prepare and Eat Pistachios

Pistachios will stay fresh (shelled or in shell) for months when stored in the refrigerator or for up to 3 years in the freezer. But they generally do not last long because people love them and they are so versatile and easy to use.

You can enjoy them raw as a snack, on their own. You can also add them to:

• Pesto
• Salads
• Yogurt
• Granola
• Biscotti
• Nut butter
• Turkish delight
• Ice cream or gelato
• Baklava (a sweet pastry)

Nut Comparison Chart

The table below provides a comparison of the nutrition for several varieties of nuts

Pistachios have moderate calories and fat levels compared with other nuts. See the table below. They have relatively more protein and fiber than other nuts

Best Healthy Pistachio Recipes

Pistachio and Walnut Baklava Recipe

Ingredients

• 2 tablespoons raw sugar
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg
• 1/4 cup(100 g) sesame seeds
• 1 cup (100 g) walnuts, finely chopped
• 1 cup (140 g) pistachios, finely chopped
• 180 g (10 sheets) frozen filo pastry, thawed
• 1/2 teaspoon ground cinnamon, plus extra for dusting
• 1/4 cup(60 ml) extra-virgin olive oil, for brushing, plus extra for greasing

For the Syrup

• 4 cloves
• zest 1 lemon
• 1 cinnamon stick
• 2 tablespoons honey
• 1 cup (220 g) raw sugar
• 1 tablespoon lemon juice
• 1 1/2 cups (375 ml) water

Method

Preheat your oven to 180 degrees C (300 degrees F). Grease a 20 x 30 cm (8 x 12 inches) lamington tin (or similar) with olive oil or melted butter. Mix the pistachios, sesame seeds, spices, walnuts and sugar together in a bowl. Spread the thawed filo sheets out on a damp tea towel. This is needed to prevent the filo sheets from drying out while you prepare the dish. Brush one filo sheet lightly with the oil, then place another filo sheet on top, and brush that one lightly with oil as well.

Transfer about one-quarter of the seed and pistachio mixture on top of the oiled filo sheets. Then, tightly roll up the filo sheet pair, beginning from the short side to make a long cigar-like shape. Repeat these steps until you have four baklava pastry rolls. Place each roll, well spaced onto the prepared baking pan. Brush them with olive oil and then slice each roll into four equal pieces. Bake in the pre-heated oven for 30 minutes until golden brown in color. Drizzle a sprinkling of water over the pastry several times while baking to prevent it from cracking or curling while baking.

Next, make the syrup by bringing the sugar, water, cinnamon stick, cloves, lemon zest and juice to the boil in a small saucepan. Reduce the heat and simmer for about 5-7 minutes. Add the honey and simmer for an additional 5 minutes, or until the syrup starts to thicken a little. Once the baklava is cooked, pour the syrup all over the hot baklava while it is in the baking pan. Allow to stand for 15 minutes to allow the syrup to into the baklava. Serve the baklava cold or hot, dusted with a little extra cinnamon.

Pistachio Pancakes Recipe with Clotted Cream (Katmer)

Ingredients

• 2 tablespoons ghee
• 1 tablespoon sugar
• 2 heaped tablespoons ground pistachios
• 2 tablespoons thick (double) cream, or kaymak
• 2 sheets of chilled filo pastry, about 40 x 27 cm (16 x 10 inches) each

Method

Remove the filo sheets from the fridge and set them aside for 60-75 minutes to warm up to room temperature. Place one filo sheet onto a large work surface and spread out flat. Then, overlap with another filo sheet, to create a 40 x 40 cm (16 x 16 inches) square of filo. Brush along the edge where the sheets overlap, and press them together. Leaving a strip of about 10 cm (4 in) around the edges of the filo square, place 9 dollops of cream onto the filo to make a square about 20 cm (8 inches) wide. Sprinkle the sugar and pistachios over the cream. Then, bring the four edges of the pastry together to make a square parcel about 20 cm (8 inches) wide.

Next, pour about 1 tablespoon of ghee into a heavy frying pan or Dutch oven and swirl to coat the base of the pan. Let the ghee warm over moderate heat for about 10-15 seconds. Carefully place the filo parcel into the pan, with the wrap-side down. Fry for about 2-5 minutes, or until golden brown in color. Using two large knives or two spatulas, flip the pancake over and cook for 1 minute more on the other side. Cut the katmer into 8 squares and serve warm or hot.

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