Let’s talk about pistachios.  First of all, all nuts pack a punch of health benefits, including protein, fat and fiber. They are great for heart health, and can aid in weight loss due to their nutritional profile. We love most nuts as a take-along snack in the spring and summer especially! They are filling and tasty, and taking the time to pick off the shell adds to the excitement of eating them.

WHAT DOES THE SCIENCE SAY?

A small study of participants with high cholesterol who added pistachios to their diet showed increased serum antioxidants. Lutein, a-carotene and B- carotene increased, and LDL cholesterol levels decreased (1).

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Pistachios and almonds, but more strongly pistachios were tagged for making positive changes in the gut microbiota, including an increase in butyrate (2). Butyrate is a fatty acid that contributes to gut health.  Nuts are have been shown to support heart health, lowering blood pressure in various studies (3).  The fiber content in nuts supports colon health (4). 

People with stage III colon cancer who regularly eat nuts are at significantly lower risk of cancer recurrence and mortality than those who don’t, according to a new, large study led by researchers at Yale Cancer Center. (4)

If nuts are not in your diet (and you don’t have an allergy or intolerance to them), consider adding them into your diet now! 

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THE RECIPE

This pesto recipe goes well with roasted vegetables, on top of fish, or you can add more olive oil to it and use it as a dip or salad dressing!  The inspiration from this recipe came from the Hormone Fix by Dr. Anna Cabeca.

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Pistachio Pesto Recipe
 
Prep time
Total time
 
This recipe goes great with roasted vegetables or on top of fish. Add more olive oil to make it a salad dressing or dip. Recipe adapted from the Hormone Fix.
Author:
Recipe type: Sauce
Cuisine: Vegan, Gluten Free
Serves: ⅓ cup
Ingredients
  • ¼ c pistachios
  • ¼ c olive oil
  • 1 handful basil or cilantro
  • 1 handful spinach or kale
  • 2 cloves of garlic, minced
  • salt and pepper
Instructions
  1. Using a food processor, process pistachios.
  2. Add in all other ingredients and process until smooth.
  3. Store in a glass container for up to 2 weeks.

 

Sources
1 https://academic.oup.com/jn/article/140/6/1093/4688948

2 https://www.fasebj.org/doi/abs/10.1096/fasebj.26.1_supplement.830.6

3 https://www.ncbi.nlm.nih.gov/pubmed/25809855/

4 https://www.sciencedaily.com/releases/2018/02/180228160438.htm

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