pistachio large

the benefits of pistachios

17th August 2016 by Jess

These nuts are famous for their bright green colour, so they tend to be an easy one for people to remember. They typically come salted in bags and are served up as bar snacks, but stripped back to their kernel, they both look and taste beautiful.

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Our raw pistachio kernels not only taste great, they're also a source of vitamins B1 and B6. This helps to keep your heart healthy and aid the formation of red blood cells - pretty important, I think you'll agree! Enjoy in a tasty snack, or try using these pistachios instead of pine nuts when making homemade pesto.

Jess, graze nutritionist

Just like other tree nuts, pistachio nuts have a wholesome spectrum of protein, mono-unsaturated fatty acids like oleic acid and vitamins and minerals.

The nuts are packed with many important B-complex groups of vitamins, in order of abundance, pistachio nuts are a proud provider of vitamin B6, thiamine (B1), folate (B9), riboflavin (B2), niacin (B3) and pantothenic acid (B5).

Our bodies need these vitamins for the energy yielding pathways inside of our body, so if your goal is to have more energy, make sure B-vitamin rich foods feature in your diet so your body has the raw materials it needs to manufacture ATP, our body’s energy currency.

Copper, manganese, phosphorus, magnesium and iron are another team of minerals found in abundance in these bright green nuts so introducing them into your diet as part of a snack or main meal, or even sprinkling them on top of a dessert or salad can be a great way to enjoy these green fellas.

chocolate bites

Jess's 5 favourite ways to eat pistachios:

  • In a pesto, blended up with olive oil, lemon juice, garlic and parmesan cheese
  • Blended into frozen yoghurt for that winner pistachio ice cream flavour!
  • Sprinkled on top of roasted sweet potato or carrots with a tahini and lemon juice dressing and some pomegranate seeds
  • Mixed into homemade chocolate super bites
  • Pistachio and watermelon salad with feta cheese and mint – the perfect BBQ summer-time salad!
more pistachio recipes

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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at jessipes.co.uk for even more.

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