Healthy Ingredient of the Week – Pistachios

As I’ve mentioned before, nuts often get a bad reputation for being high in calories and fat.  But most nuts, pistachios included, are often high in heart-healthy unsaturated fat, as well as other beneficial nutrients.  Pistachios are one of the lowest-calorie nuts and are full of fiber, protein, potassium, and Vitamin B6.  For built-in portion control, choose pistachios with the shell on – they take longer to eat, so your brain will have time to register that you’re full from eating just a handful.  The recipe below puts a different spin on guacamole by combining pistachios with another great source of heart-healthy fat – avocado.


2 cups shelled pistachio nuts
2 ripe avocados
¼ white onion: finely diced
1 Serrano chile: stemmed, seeded & minced
½ cup cilantro sprigs
2 tablespoons extra virgin olive oil
1 tablespoon fresh lime juice
½ teaspoon coarse salt
¼ teaspoon black pepper

1.  Lightly toast the pistachio nuts. Finely chop or process in a food processor.
2.  Seed and peel the avocado. Dice the avocado.
3.  Combine all of the ingredients in a mixing bowl. With a spoon, stir the mixture while lightly mashing the avocado. Do not over process – the mixture should have a slightly coarse texture.
4.  Transfer the Pistachiomolé to a serving dish. Serve with tortilla chips.

Recipe from the American Pistachio Growers


One response

  1. Nice post. I agree with you about the value of nuts in general and pistachios in particular.

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