8 Reasons to Go Nuts for Pistachios + Pistachio Biscotti Recipe

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national pistachio day imagePistachios are a lot more than a food you find in a shallow bowl at a dive-bar. In fact, I think these nutty little guys deserve a lot more respect than people generally give them. In honor of National Pistachio Day (February 26), I am devoting my post this week to the history and health benefits of this great nut. How did you celebrate National Pistachio Day? 

Green Diva Meg shared some pistachios with Ringo Starr
pistachios and ringo starr glass
Listen to this week’s excellent Green Divas Foodie-Phile podcast to hear all about National Pistachio Day

All about pistachios . . .

While the pistachio’s origin goes back to Western Asia, more people associated it with the Mediterranean area since it has been incorporated in that culture’s recipes for thousands of years. Pistachios are even in my own authentic Greek Baklava Recipe!

It is one of the two nuts mentioned in the Bible (with almonds being the other noted). The pistachio has been cultivated commercially in the English speaking world in Australia, New Mexico and in California where it was introduced in 1854 as a garden tree.

What’s so fascinating about this tree is that it takes about 10 to 12 years to produce its first crop. The seed of the pistachio is edible and the pistachio nuts can be cultivated all year long since the tree is not seasonal.  Want to learn more about nuts? Check out Green Diva Meg’s article 5 Reasons to Go Nuts–Or Eat Them Anyway.

Not only does the pistachio have an interesting history, but it also has many health benefits.

8 reasons why its okay to go nutty for pistachios

1. Heart Health heart pic

Pistachios have been proven to reduce “bad” cholesterol (known a LDL) and increase the “good” (HL) cholesterol after only  a very brief period of chowing down. They are high in antioxidants, like vitamin A and vitamin E. They also fight inflammation, protect blood vessels and ultimately decrease the risk of heart disease. Even a very small intake of these nuts have been linked to increase lutein levels.

2. Diabetes Prevention

Consuming pistachios may aid in the prevention of type 2 diabetes. This is because 60% of the recommended daily value of  the mineral phosphorus is contained in just one cup of pistachios. Not only does phosphorus break down proteins into amino acids, it also aids glucose tolerance.

3. Keeps the Blood Healthy pistachio 3

Pistachios are a very rich source of vitamin B6. Vitamin B6 is essential to make hemoglobin, the protein responsible for bringing oxygen through the blood stream to cells, and is also shown to increase the amount of oxygen carried.

4. Keeps the Nervous System Healthy

The vitamin B6 so prevalent in pistachios has many effects on the nervous system. Messaging molecules called amines require amino acids to develop, which in turn rely on vitamin B6 for their creation. That being said, B6 plays a critical role in the creation of myelin, the insulating sheath around nerve fibers that allows optimal messaging between nerves. Furthermore, vitamin B6 contributes to the synthesis of serotonin, melatonin, epinephrine and gamma-aminobutyric acid, or GABA, an amino acid that calms the transmission of nerve impulses throughout the nervous system. Basically, if you want a nervous system that’s in tip-top shape, eat pistachios.

eyeball5. It’s All in the Eyes

Pistachios contain two carotenoids not found in most nuts called lutein and zeaxanthin. These guys function as protective antioxidants by defending tissues from damage from free radicals. They have been associated with a decrease in the risk for developing age-related macular degeneration, which is the leading cause of visual impairments and acquired blindness in the nation.

6. Immune System

Vitamin B6 is essential for a healthy immune system and pistachios have a lot of it.  A surfeit of vitamin B6 can slow brain activity as well as decrease the effectiveness of the immune system for warding-off infections. Vitamin B6 found in pistachios also helps the body make healthy red blood cells, and helps maintain the health of lymphoid glands, such as the thymus, spleen and lymph nodes, ensuring the production of white blood cells that protect the body from infections.

7. Eat Pistachios for Glowing Skin pistachio 1

Pistachios are an amazing source of vitamin E, a powerful fat-soluble antioxidant, imperative for maintaining the integrity of cell membranes and often recommended for healthy and beautiful skin. Vitamin E does an excellent job protecting the skin from UV damage, providing daily defense against premature aging and skin cancer. Get lovely skin from the inside out by eating pistachios.

8. Eat Pistachios for Extra Protein

Pistachios contain a higher amount of protein in comparison with other nuts such as almonds, cashews, hazelnuts, macadamias, pecans, and walnuts. The amount of protein found in pistachios is 6 g per 1 ounce, which is the highest in comparison to other nuts. The fat content in pistachios is also the lowest compared to other nuts. Statistics collected by Thomas and Gebhardt show that the fat content in pistachios is 13 g per 1 ounce. Why not add them to a salad or your next baked-good? Check out my recipe below for pistachio and dried cherry biscotti’s. They are a great breakfast alternative for a bit of added protein.

Pistachio and Dried Cherry Biscotti
Serves 18
Give your morning routine a little boost with a sweet breakfast biscotti, by Green Diva Gina
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Prep Time
15 min
Cook Time
1 hr 10 min
Total Time
1 hr 25 min
Prep Time
15 min
Cook Time
1 hr 10 min
Total Time
1 hr 25 min
Ingredients
  1. 1 3/4 cups unbleached all-purpose flour
  2. 1 cup organic cane sugar
  3. 1/2 cup old-fashioned oats (not the quick oats)
  4. 1 tsp. baking powder
  5. 1/2 tsp. baking soda
  6. 1/2 tsp. salt
  7. 1/4 cup ground flaxseed
  8. 1/4 cup ground chia seed
  9. 2 large eggs
  10. 3 Tbsp. vegetable oil
  11. 1 Tbsp. orange zest
  12. 2 tsp. lemon juice
  13. 1 1/2 tsp. vanilla extract
  14. 3/4 tsp. almond extract
  15. 1 cup dried cherries
  16. 1 cup unsalted, shelled pistachios
Instructions
  1. Preheat oven to 350 degrees.
  2. Line a large rimmed baking sheet with lightly greased tin foil.
  3. Combine first 8 ingredients in the bowl.
  4. Stir until evenly blended. Meanwhile, in a separate bowl, whisk together eggs and next 5 ingredients.
  5. Add egg mixture to flour mixture and stir until combined evenly. Fold in cherries and pistachios.
  6. Transfer dough to a lightly floured surface and divide in half.
  7. Using floured hands, shape each dough half into a 16"-long log.
  8. Brush off excess flour and transfer logs to prepared sheet, spaced 5" apart. Flatten each log into a 2"-wide strip.
  9. Bake, rotating sheet halfway through, until browned and set, about 30 minutes.
  10. Transfer to a rack and let cool for 15 minutes.
  11. Reduce oven to 250° and arrange 1 rack in top third of oven and 1 rack in bottom third.
  12. Line a second baking sheet with parchment paper. Transfer biscotti to a work surface. Using a serrated knife, cut each strip diagonally into 2/3"-thick slices. Arrange slices, cut side down, on baking sheets.
  13. Bake biscotti, rotating baking sheets halfway through, until crisp, about 40 minutes.
  14. Transfer baking sheets to racks and let cool.
Notes
  1. The finished cookies should be stored in a sealed container and can be made up to three days ahead.
The Green Divas http://thegreendivas.com/

About the author / 

Green Diva Gina
gina@thegreendivas.com'

Green Diva Gina (aka Gina Gioldassis) is fondly referred to as the “Happy” Booker & Foodie-Phile Editor. She was producing and hosting the Eco-Radio show at Drew University when we met her, and we were thrilled that she chose to come work with us after she graduated. Having been brought up in New Hampshire in a Greek family, she is a natural food explorer and enthusiastic green diva. Previously, she worked as a production intern for both WNYC's Soundcheck and New Hampshire Public Radio's All Thing's Considered. While not in the studio, she spends her time traveling, eating, doing yoga and working full-time as a finance writer. At the moment, aspires to one day master her grandmother's homemade doughnut recipe.

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6 Comments

  1. megan@thegreendivas.com'
    Green Diva Meg February 27, 2014 at 9:55 am -  Reply

    can’t wait to make that biscotti . . . gotta try the GF version though . . .

  2. Lynn Hasselberger February 27, 2014 at 1:18 pm -  Reply

    LOVE pistachios! Great segment and that recipe looks delish! Wonder if whole grain flour would work just as well?

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