Latest news with #Pistachios
Yahoo
3 days ago
- Health
- Yahoo
The Benefits of Pistachios—and the Best Ways To Eat Them, According to Nutritionists
Key Points Pistachios are a delicious and easy way to boost your health with protein, fiber, and key nutrients. They support heart, eye, and brain health with antioxidants, potassium, and other important vitamins and minerals. Their mix of protein, fiber, and healthy fats helps keep you full longer and may support healthy weight may be small, but their culinary appeal is huge. With a vibrant green color and an irresistible nutty, earthy aroma, they are a beloved choice for show-stopping desserts and baked goods. They're especially popular in Middle Eastern cuisines, where they're used in everything from cookies to kabobs. But pistachios aren't just an indulgence, they're also nutritional powerhouses that carry outsized health benefits. We asked two nutrition experts to share why pistachios deserve a starring role in your daily routine, and how they stack up against other Our Expert Lauren Gleason, MS, MPH, RDN, renal nutrition expert and founder of Kidney Foodie Rebecca Thomas, RD, LDN, owner of Food Freedom Nutrition GroupRelated: How to Store Nuts to Keep Them From Spoiling The Nutrition of Pistachios Dietitian Lauren Gleason, MS, MPH, RDN, says pistachios are one of the healthiest nuts around (technically, they're a seed, but most often considered a nut). For starters, they have an impressive amount of protein for such a tiny food. At 6 grams of protein per serving, they're bested only by peanuts (7 grams) and on par with almonds. And when it comes to fiber, they're also pretty spectacular. They deliver 3 grams of fiber per serving, which is three times as much fiber as you'll find in cashews, making them a smart choice for satiety and digestive health. "Pistachios boast one of the best nutrient profiles among nuts: high in plant protein, rich in monounsaturated fats, and loaded with fiber, all in a lower-calorie package," Gleason notes. Here are some of the greatest health benefits you'll reap from enjoying these aromatic, green-hued One serving of pistachios equals 1 ounce, or about 49 pieces (you can think of it as one small handful). It contains around 160 calories, 6 grams of protein, 3 grams of fiber, and 13 grams of fat. Additionally, they're a great source of several key nutrients, like manganese, phosphorus, copper, vitamin B6, and thiamine. (Source: USDA)The Health Benefits Of Pistachios Potassium for Heart Health If there's one nutrient that makes pistachios shine, it's potassium. "Pistachios have almost 60 percent more potassium than peanuts and more than twice as much as walnuts," says Gleason. Since most Americans fall short of the recommended potassium intake, adding pistachios to your diet is a simple way to help close the gap. Gleason notes that higher potassium intake is linked to a lower risk of hypertension and cardiovascular disease, which makes pistachios a heart-healthy treat. Antioxidants for Healthy Aging Pistachios are one of the top 50 most antioxidant-rich foods consumed in the United States, thanks to their high levels of phenolic compounds. These antioxidants help combat oxidative stress, support healthy aging, and may lower the risk of chronic diseases. "Pistachios maintain their antioxidant power even after roasting, unlike some other nuts, making them a flavorful and functional snack right out of the shell," says Gleason. Antioxidants for Eye Health Pistachios also stand out for their eye-protective properties. "They are rich in lutein and zeaxanthin, antioxidants that play a major role in eye health as we age," says dietitian Rebecca Thomas, RD, LDN. These antioxidants help guard against harmful blue light and oxidative stress, reducing the risk of age-related macular degeneration (AMD) and cataracts. But that's not all, says Thomas. Pistachios also provide vitamin E and zinc, both of which are vital for maintaining retinal health and supporting night vision. The Perfect Nutrient Combo for Weight Management With their combination of protein, fiber, and healthy fats, pistachios make a satisfying snack that helps curb cravings and supports weight management. Plus, you get more nuts per serving. A 1-ounce portion is about 49 pistachios, which is more than you'd get with most other nuts for the same calorie count. How to Eat Pistachios To Maximize Their Health Benefits Nuts are almost always best in their raw form. However, pistachios are just as good when roasted because they don't lose their antioxidant power and other health benefits as some other nuts do. If you're opting for roasted, however, keep in mind these are usually salted, so you'll want to be cautious about your sodium intake. "The ideal serving size is 1 to 2 ounces per day—but you don't have to eat them all at once. Spread them throughout the day and have them as a snack, sprinkled on yogurt or salads, or blended into sauces or pesto," suggests Gleason. We also recommend using them in baked goods, adding a nutty crunch to pasta, incorporating into a chopped salad, making nut butter for toast, crusting a protein, and topping off a grain bowl. Pistachio milk: It's a tasty dairy alternative, but as the story goes with most nut milks, pistachio milk doesn't deliver the same nutrients as whole pistachios. Pistachio desserts: Gleason warns that desserts made with pistachios are fine as an occasional treat, but that the total added sugars can outweigh the benefits of eating the nuts in the first place. Plus, you're likely not getting a significant amount of pistachios in a dessert, she adds. Read the original article on Martha Stewart
The Guardian
18-06-2025
- Health
- The Guardian
Your essential vitamin B bowl: kale, mango, pistachio and herb salad
In the rush to try the latest wellness trend, it's easy to overlook the everyday power of a well-stocked kitchen. Wholefoods that are rich in fibre, protein, healthy fats, antioxidants and vitamins don't just support long-term health – they can also make a real difference to how you feel, day to day. Sometimes, the most effective self-care starts with what's on your plate. Pistachios are a great example. They offer a unique nutritional profile that includes essential B vitamins, alongside fibre, protein and heart-healthy fats. Paired with the right ingredients, they can form the base of a quick, nutrient-dense dinner – one that supports your wellbeing without compromising on flavour. Prep 15 mins Serves 1 1 large ripe mango, sliced60g shelled pistachios, lightly toasted and chopped1 small red chilli (optional), finely chopped 1 small cucumber, diced1 small red onion, thinly sliced1 handful fresh mint, chopped1 handful fresh coriander, choppedZest of 1 lime 1 small bunch kale (about 100g), stems removed and leaves finely chopped1 tsp olive oil Pinch of salt For the dressingJuice of 11/2 limes 1 tbsp olive oil 1 tsp maple syrup or agave Pinch of salt Cracked black pepper, to taste First, prep the kale. In a bowl, massage the kale with 1 teaspoon of olive oil and a pinch of salt for up to 5 minutes until softened. Alternatively, air fry the kale at 180C (350F) for 1-3 minutes until slightly wilted and warm, keeping an eye on it to avoid crisping. In a separate bowl, combine the mango, cucumber, red onion, chilli (if using), mint, and coriander. In another small bowl, whisk together the dressing ingredients, pour the dressing over the mango mixture and toss gently to coat. To serve, lay the kale as a bed on your serving plate, then pile the mango salad on top. Finish with the toasted pistachios and lime zest sprinkled over the top for crunch and brightness. Learn more about pistachio benefits
Telegraph
02-06-2025
- Health
- Telegraph
Vanilla roast strawberries with mascarpone cream
I must confess that I've been anti-cooked strawberries (except in jam) for years. I thought I would give them a whirl as it's such an easy dish. Don't cook them until they're too soft, though. The length of time you cook them for depends on their size, and remember they will continue to cook in the residual heat once they're out of the oven. Overview Prep time 20 mins Cook time 25 mins Serves 2 Ingredients For the strawberries 400g strawberries, hulled and halved if large 40g caster sugar 1 vanilla bean, split lengthways, seeds scraped out 1 tbsp Grand Marnier or Cognac 2 tbsp lemon juice For the caramelised pistachios 25g pistachios 1 tbsp caster sugar For the mascarpone cream 150ml double cream 125g mascarpone 2 tbsp icing sugar, sifted 1 tsp vanilla extract Method Step Preheat oven to 180C/170C fan/gas mark 4. Step Toss 400g strawberries (hulled and halved if large) into a small roasting tin with 40g caster sugar, 1 vanilla bean and pod (split lengthways, seeds scraped out), 1 tbsp Grand Marnier or Cognac, 2 tbsp lemon juice and 1 tbsp water. Toss to coat, then spread out evenly. Roast until the strawberries are just tender (about 15-20 minutes) but haven't collapsed. There should be plenty of juice. Leave to cool. Step To make the caramelised pistachios, put 25g pistachios in a small frying pan with 1 tbsp caster sugar. Cook over a medium heat, tossing around to coat. You'll be able to smell the caramelisation. Immediately transfer them to a board and roughly chop them so you can see the caramelisation against the green.
Telegraph
26-05-2025
- General
- Telegraph
Rhubarb with star anise, ginger, orange and labneh
Overview Prep time 10 mins Cook time 30 mins Serves 4 -6 Ingredients 700g rhubarb (get stalks that are roughly the same thickness) 65g granulated sugar 100g honey 200ml blood orange juice 2 broad strips of orange zest 2 slices of root ginger, about the thickness of a pound coin 1 star anise pistachios, to serve For the labneh 400g Greek yoghurt 1½ tbsp icing sugar pinch of cinnamon Method Step For the labneh, pour off the liquid sitting on top of 400g Greek yoghurt Step Mix in 1½ tbsp icing sugar and a pinch of cinnamon then tip the 400g Greek yoghurt into some muslin. Set this in a sieve, tie the muslin to form a bag and put it in the fridge. Leave for about 12 hours or so, squeezing the muslin bag every so often. Step Preheat the oven to 180C/160C fan/gas mark 4. Trim the bases and tops of 700g rhubarb stalks. Cut into 3cm lengths and put into a large ovenproof dish in which they can lie – more or less - in a single layer. Step Put the 65g granulated sugar, 100g honey, 200ml blood orange juice, 100ml water, 2 broad strips of orange zest, 2 slices of root ginger and 1 star anise into a saucepan and bring to a gentle boil, stirring to help the sugar dissolve – about 5 minutes. Step Pour over the rhubarb and cover the dish tightly with two layers of foil. Bake for 20 minutes for medium stalks; the cooking time depends very much on the thickness of the stalks, so check after 15 minutes and cook for longer if necessary. The rhubarb should be tender but not collapsing. Remove the rhubarb with a slotted spoon and put it on a flat dish. This will ensure that the rhubarb doesn't keep cooking.
News18
26-05-2025
- Health
- News18
This World Nutrition Day, Get to Know Why Pistachios Are the ‘It' Protein Snack
Last Updated: A good snack should work for you, not against you. This World Nutrition Day, upgrade your snacking game with Pistachios— a tiny nut that delivers big results. Snacking is second nature—we do it between meetings, during long drives, and while unwinding at home. But what if your snack could do more than just curb hunger? This World Nutrition Day, here's why California pistachios stand out as the 'It' protein snack. Catherine Sebastian, MS, RD, California Pistachios (LA) shares why pistachios are great: 1. Not Just a Snack—A Smart Fuel Source Most snacks satisfy hunger; few truly fuel the body. Pistachios do both. When you feel like you are in need of a boost, the high-quality protein found in pistachios is a good option and can help you power through your day. Some plant-based options may lack one or more essential amino acids, making them incomplete proteins. Pistachios, however, provide all nine essential amino acids the body can't produce on its own qualifying as a complete protein. 2. About As Much Protein as an Egg A handful (about 28 grams) of pistachios delivers 6 grams of protein, nearly as much as an egg. That's quality plant-based protein without compromise. Per 100 grams, pistachios pack 21g of protein, and this is more than cashews (15.3g), walnuts (15.2g), and other foods, including tofu, lentils, chickpeas and lentils. Pistachios are a smart choice for protein among snack nuts and plant-based protein sources. 3. No Added Sugar, Only Nutrition Pistachios contain just 2 grams of naturally occurring sugar per 28g serving and no added sugars. They also supply over 30 different vitamins, minerals, and nutrients, making them a balanced, nutritious choice. 5. Natural Portion Control with Shells In-shell pistachios may help you fool yourself full because the leftover shells can be a visual cue for portions, potentially helping to curb intake. This 'pistachio principal" is great for mindful snacking. A good snack should work for you, not against you. This World Nutrition Day, upgrade your snacking game with Pistachios— a tiny nut that delivers big results. First Published:
