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Nuts for pistachios

Packed with protein, these seeds are more than just a snack

One of the oldest flowering nut trees, pistachios have been cultivated in Central Asia and the Middle East for centuries. The Queen of Sheba loved them so much she decreed pistachios a food fit only for royalty. These days, pistachios are much more widely enjoyed and cultivated.

Pistachios, which are related to cashews, are technically seeds, though they’re usually called nuts. However you reference them, they’re highly nutritious and a great protein alternative for vegans and vegetarians.

“Pistachios are one of the few plant-based ‘complete proteins,’” says Judy Hirigoyen, vice president of global marketing for the American Pistachio Growers. “Meaning they contain all nine essential amino acids, which are usually found in animal proteins.”

High in fibre and healthy fats, pistachios also contain vitamins, minerals, antioxidants and phytochemicals.

Delicately flavoured pistachios are good for much more than snacking. “Chefs use pistachio kernels in a variety of ways, in everything from appetizers all the way through to desserts,” Hirigoyen says.

Crushed pistachios make an excellent crumb coating for fish, chicken or pork chops. Whole pistachios can be tossed into salads, added to granola or yogurt, or used as a garnish on soups, stir-fries or even dips.

Pistachio butter is terrific on pancakes or crepes, crostini or toast. Use pistachios instead of graham crackers for a pie crust or instead of pine nuts in your next pesto. Pistachios can be the main protein source in a veggie burger, the key ingredient in biscotti or a delicious way to flavour ice cream, halvah, cakes or clafoutis.

Pistachios come in a variety of forms, including shelled or unshelled and roasted. Roasted pistachios make a quick, convenient garnish for soups, salads and entrees.

Store pistachios in an airtight container and in a cool, dark place, ideally the fridge or the freezer. Keep them away from strongly flavoured foods such as fish, garlic or onions to prevent them from absorbing odours, and use them within the year. Given how delicious they are, that won’t be difficult.

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