Pine Nuts

Also known asPignoli · Pinoli · Pine Kernels · 松子

Name: Pine nuts, also called pine kernels, pignoli or piñones — the small, creamy-white seeds of certain pine trees, taken from inside the cones. Common sources include the Mediterranean stone pine (Pinus pinea), the Korean pine (Pinus koraiensis) and the American piñon pines.

Description

Pine nuts have been gathered and eaten since prehistoric times in the Mediterranean, Asia and the Americas, and the Romans used them widely. The seeds are tucked inside the scales of mature pine cones, which must be dried and cracked open, and the hard shell around each seed removed, so harvesting is laborious, which is why pine nuts are expensive.

Pine nuts are best known for Italian pesto, and are also used in Middle Eastern stuffings, Spanish pastries, salads and desserts. They have a soft, buttery texture and a sweet, delicate, slightly resinous flavour that is brought out by toasting.

Main nutrition value

Pine nuts are rich in healthy unsaturated fat, and provide vitamin E, vitamin K, magnesium, manganese and zinc, as well as some protein.

How best to be consumed

Pine nuts are delicate, and are best toasted lightly.

1. Toast in a dry pan for a minute or two, shaking often, until golden, since they burn easily.
2. Blend into pesto with basil, garlic, olive oil and cheese.
3. Sprinkle over salads, roasted vegetables, couscous and rice dishes.
4. Use in stuffings, baking and Middle Eastern dishes.
5. Store in the fridge or freezer, since the oils go rancid quickly.

Overconsumption could cause…

Pine nuts are healthy in small portions, with one unusual quirk.

1. “Pine mouth,” a bitter or metallic taste that can last for days to weeks after eating certain batches of pine nuts, which is harmless but unpleasant.
2. Weight gain from eating large handfuls, since nuts are very energy-dense.
3. Tree nut allergy, which can be severe, so anyone allergic to nuts must avoid them and check labels for cross-contact.
4. Rancid, bitter nuts from poor storage, so discard any that smell off.

GroupsTree NutsLow sodiumRich in ironRich in magnesiumRich in potassiumRich in zinc

Related foodsMacadamia NutsBrazil NutsWalnutsHazelnutsPecansAlmonds

Wikipedia — Pine nut, used for origin, naming and history: https://en.wikipedia.org/wiki/Pine_nut