February 26 is National Pistachio Day!
Celebrate the day by introducing your family to this nutritious little nut. Thanks to their high nutritional value and long storage life, pistachios were a key travel food among early explorers and traders, and an ingredient in the first trail mix!
Nutrition Facts
Pistachios are a good source of protein and fiber and an excellent source of healthy fats. And of all the nuts, pistachios have the highest amount of antioxidants, and even rank higher than green tea.
- Pistachios contain a higher amount of protein in comparison with other nuts, containing 6 grams of protein per 1 ounce, which can help you feel full and satisfied.
- They are a good source of fiber, providing 3 grams per serving. That’s more than many types of whole fruit.
- With a fat content of 13 grams per once, they are the lowest compared to the other nuts.
- Although we need healthy fats in our diet, remember to consume in moderation.
- They are high in monounsaturated fatty acids and polyunsaturated fatty acids, helping to lower “bad” LDL cholesterol and increase “good” HDL cholesterol.
- Pistachios contain a lower calorie content compared to other nuts, containing only 160 calories per one ounce serving.
Easy Ways to Add Pistachios to Your Diet
- Measure 1 ounce of nuts into individual bags or containers for quick snacks.
- 45 to 47 pistachios equals a one ounce serving
- Sprinkle pistachios on your cereal, yogurt, fruit, vegetables, salads, or pasta dishes.
- Add pistachios to the batter when making muffins, pancakes, cookies, cakes, breads, and brownies.
Purchasing and Storing Pistachios
- You may buy them with the shell on or already shelled. Sometimes buying nuts in their shells can help with portion control since it takes time to shell them.
- Pistachios are available both salted and unsalted. If you’re needing to limit your sodium, select them unsalted.
- Closed shelled pistachios are immature and may taste bitter.
- Shelf life can be up to 24 months, when stored between 65-70 degrees Fahrenheit. To keep crunchy and great tasting, store them in an airtight container.
How to Open a Pistachio Nut
When you encounter the pistachio nut that is just barely open or difficult to pry apart with your fingers, the first instinct might be to pry it open or crunch it with your teeth. But resist those urges and use this handy trick!
Step 1: Grab a discarded ‘pistachio nut shell half’, and stick the top of the small end into the partially-opened pistachio.
Step 2: With the shell top inserted into the crack, twist the shell half like you would turn a screwdriver. As you twist, the shell will separate as if by magic. Victory! You have beaten the pistachio at its own game, and now can enjoy the prize.
Additional Information
- Recipes using pistachios from American Pistachios
- Nutrition information from the Pistachio Health Institute
- CSU Extension information on including pistachios in a healthy diet
This article by Anne Zander is a great reminder of the benefits of eating nuts. Sometimes all we hear about are the health benefits of almonds and walnuts, but other nuts such as the pistachio nut are very nutritious as well. Variety is a key concept in maintaining optimum health! Thanks Anne