The super nut you probably don’t think about
Nuts are great sources of unsaturated fatty acids, fibre and protein, along with many vitamins (vitamins E and B6, niacin or folic acid).We constantly read about almonds and walnuts but there’s one nut that’s a real hidden superstar, pistachios.
They have a lower fat (mostly PUFA and MUFA aka the best fats), lower energy content and higher levels of fibre (both soluble and insoluble). Pistachios have the highest levels of vitamin K, anti inflammatory γ-tocopherol, phytosterols, carotenoids, minerals like copper, iron and magnesium, vitamin B₆ and thiamin. In addition, pistachios are the only nut that contains significant amounts of lutein and zeaxanthin which are key in eye health.
“lutein and zeaxanthin make up the main pigments found in the yellow spot of the human retina which protect the eye from damage by blue light (your phone and computer screen!) and scavenge harmful reactive oxygen species. They have also been linked with reduced risk of age-related macular degeneration and cataracts.”
Polyphenols (plant compounds which have a proposed protective effect against common health issues and effects of ageing), xanthophylls (several yellow to orange carotenoid pigments that occur naturally in foods) and tocopherols (the name of eight different forms of vitamin E which act as antioxidants) from pistachios are rapidly accessible in the stomach which maximises their absorption in the upper small intestine which is really important when it comes to getting the most health benefits from them.
Pistachios high antioxidant and anti-inflammatory potential comes with plenty of scientific evidence to back up the health effects of these delicious nuts as well as a whopping 20g or protein per 100g and 10g of fibre per 100g. How can we incorporate more pistachios into our meals? We can simply snack on them but I wanted to incorporate them into a pesto.
Pistachio Pesto Recipe
Ingredients:
Fistful of basil
Extra virgin olive oil
Fistful of pistachios
Lemon juice and zest
Grating of parmesan
Salt
Method
Simply smash the basil, parmesan and pistachios together with the zest and juice of half a lemon. Add olive oil until the pesto reaches the consistency you like. (if you want to serve with pasta, make the pesto a little runnier so it can coat the pasta properly). Season with salt to taste and add more lemon juice if needed. I served my pesto with chargrilled courgettes, tomatoes and feta for a delicious summer salad but works well with chicken and pasta. Can be stored in an airtight container for up to a week.
