Advertisement It might surprise you that nuts are making a comeback and can be included in a healthful eating plan if you watch your portion size. Pistachios and other nuts are high in fat, but mostly the unsaturated type, which has been linked with lowering total cholesterol and LDL “bad” cholesterol.
Pistachios also are a good source of fiber, B vitamins, vitamin E, phosphorus and protein.
A 1-ounce serving of 47 pistachios contains 170 calories, 13 grams of total fat (1.5 grams saturated, 4 grams polyunsaturated, 7 grams monounsaturated), 0 cholesterol, 6 grams protein and 9 grams carbohydrate.
Pistachios’ distinctive taste adds flavor and texture to your favorite dishes. Spice up bread or a muffin mix by adding chopped pistachios to the batter or sprinkling them on top. Mix pistachios with your favorite dried fruits and pretzels for a nutritious snack. Add some zip to breakfast by sprinkling pistachios on yogurt, pancakes or French toast. Enhance your favorite fish fillet with a coating of ground pistachios.
If you are trying to limit the portion size, try toasting nuts in the oven to bring out the natural flavor and use less than a recipe calls for. Roast at 200 degrees for 10 to
15 minutes. Pistachios can be stored in a refrigerated, airtight container to keep them fresh. They also may be frozen for up to one year.
Pistachio Pesto Pasta
1 cup packed fresh basil leaves
1/3 cup grated Parmesan cheese
1/4 cup shelled roasted pistachios, coarsely chopped
1/4 cup olive oil
1 clove peeled garlic
1/8 teaspoon cracked pepper
8 ounces of your favorite pasta
Place basil, cheese, pistachios, oil, garlic and pepper in food processor or blender. Process until well-blended. Boil pasta as directed on the package and drain. In a large bowl, combine the pesto and pasta.
Makes 6 servings.
Per serving: 270 calories, 14 grams fat, 130 milligrams sodium, 28 grams carbohydrate.
Source: California Pistachio Commission
Christi Justus is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending
companies.
