Nutrition Nibbles

National Pistachio Day  January 26

Historical Nibbles:
The pistachio was introduced to Italy from Syria early in the first century A.D.  Archaeological evidence in Turkey indicate the nuts were being used for food as early as 7,000 B.C. The tree was first introduced into the United States in 1854 by Charles Mason, who distributed seed for experimental plantings in California, Texas and some southern states.

Although known as a nut, the fruit of the pistachio is botanically a drupe, the edible portion of which is the seed. The reddish, wrinkled fruits are borne in heavy clusters similar to grapes.

Pistachio nuts are very low in cholesterol and sodium. They are also a good source of Vitamin B6, copper and manganese.  As with all nuts, fat content can seem high; however, most of the fat in Pistachio nuts is of the “good fat” nature.  See: The Nut Case and/or A Second Look at Nuts

Pistachio nuts also contain calcium, iron, magnesium, phosphorus, potassium and zinc.

Nutrition information per 1 cup Pistachio nuts:

• Calories: 702 (473 from fat, 91 from protein)
• Total fat: 56.5g  (saturated fat: 6.8, trans fat: 0, monounsaturated: 29.8g, polyunsaturated: 17.1g)
• Total Omega-3 fatty acids: 322mg
• Total Omega-6 fatty acids: 16772mg
• Carbohydrates: 34g
• Protein: 26.3g
• Dietary fiber: 12.7g
• Vitamin B6: 1.6mg
• Copper: 1.6mg
• Manganese: 1.6mg
• Calcium: 135mg
• Iron: 5.2mg
• Magnesium: 148mg
• Phosphorus: 597mg
• Potassium: 1282mg
• Sodium: 12.3
• Zinc: 2.8mg

Pistachio nuts can sometimes be difficult to open when you’re munching on them. You can purchase “pistachio openers” but you don’t need one. Try the following if you run into this problem instead:

1. Grab a discarded pistachio nut shell half, and stick the top of the small end into the partially-opened pistachio.
2. With the shell top inserted into the crack, twist the shell half like you would turn a screwdriver. Clockwise or counterclockwise both work equally well. As you twist, the shell will separate.

How about trying your hand at a Pistachio Dream Cake – light, healthful and yummy! Or for a Sassy Sweet Treat, consider our Chocolate Rum Truffle recipe (great for Valentine’s Day!).

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