Pistachios

Also known asPistacia vera · 开心果

Name: Pistachio (Pistacia vera) — the small, green, soft-textured seed of a tree related to the cashew and mango, enclosed in a pale shell that splits open naturally when ripe.

Description

The pistachio is native to western Asia and the Middle East, including Iran, Syria and Turkey, and has been eaten there for thousands of years. Iran and the United States, mainly California, are the largest producers. The shell splits open with a distinctive pop as the nut matures, and the pistachio's green colour comes from its pigments, which are chlorophyll and the carotenoids lutein and zeaxanthin.

Pistachios are a classic ingredient in Middle Eastern and Mediterranean sweets, such as baklava, Turkish delight and halva, and in ice cream and gelato. Eating them from the shell is a popular slow snack, and the effort of shelling them slows down how many you eat.

Main nutrition value

Pistachios are notable among nuts for their vitamin B6, potassium, protein and fibre, and for the antioxidants lutein and zeaxanthin, with healthy unsaturated fat.

How best to be consumed

Pistachios are a great snack, especially in the shell.

1. Eat in the shell, which slows you down and helps with portion control.
2. Choose unsalted or lightly salted nuts, and shell them yourself.
3. Chop and sprinkle over salads, yoghurt, rice dishes and desserts.
4. Use in baking, ice cream and pesto.
5. Store in a cool, dry place in an airtight container.

Overconsumption could cause…

Pistachios are healthy in sensible portions.

1. Weight gain from eating large handfuls, since nuts are very energy-dense.
2. Tree nut allergy, which can be severe, so anyone allergic to nuts must avoid them and check labels for cross-contact. It can also cross-react with cashew allergy.
3. High salt (sodium) from salted, roasted in-shell pistachios.
4. Mould toxins (aflatoxins) from poorly stored nuts, so discard any that are mouldy or taste off.

GroupsTree NutsCashew family (Anacardiaceae)High fibreLow sodiumRich in potassiumRich in selenium

Made intoPistachio Butter

Related foodsCashewsBlack WalnutsAlmondsHazelnutsBrazil NutsPine Nuts

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