As a child, I used to love de-shelling nuts for my Dad. One by one, I would work on each nut, giving my Dad his favorite snack. From peanuts at a baseball game to pistachios as a late afternoon snack, I found it so much fun! Now I know that de-shelling nuts, particularly pistachios, is well worth the work…
Why have you done a good thing?
Pistachios are a great source of monounsaturated fats, antioxidants, copper, manganese, phosphorus, B vitamins, and fiber. Pistachios have also been shown to be a great source of plant sterols, which have been shown to reduce LDL or “bad” cholesterol. Most importantly, pistachios are the lowest calorie nuts. One serving size of pistachios is 1 ounce or 49 nuts, which is 170 calories and 3 g of fiber, making pistachios a great snack that is much more satisfying than other nuts. Pistachios are a great snack to eat in from of the TV or at your desk because you can see the evidence of what you have eaten (the shells); if you are unable to cheat, you can’t overeat!!
How can I eat pistachios?
- Sprinkle de-shelled pistachios onto green or grain salads
- Mix pistachios into your trail mixes
- Add pistachios onto cold or hot cereals, yogurts, and cottage cheese
- Mix into healthy low-fat muffin recipes
- Experiment with pistachio flour (especially if you are gluten intolerant
- Use pistachios in pestos (see our previous posts on how to make pesto!)
- Or just grab a handful and de-shell!!
1 salmon filet
1 tbsp flour
salt and pepper
1 tsp grated garlic or garlic powder
1 egg beaten
½ cup crush pistachio nuts (put nuts in a bag and beat with a rolling pin!)
1 tsp olive oil
Preheat oven to 350 degrees. Combine flour, salt, pepper, garlic, and crushed nuts in one bowl. In a separate bowl, beat egg. Dip salmon into egg first, making sure it is well coated on both sides. Then dip salmon on both sides into flour/nut mixture. Then preheat a pan with oil and sear salmon for 1 minute on each side. Finish by baking in oven until desired doneness.
--Amy Santo, MS RD