Pine nuts, also known as pignoli, pinon, or chilgoza, are delicious, crunchy, sweet, and exceptionally good for you. In fact, they are considered to be the healthiest kind of nuts. The fact that they possess rich buttery flavor makes them a great addition to any dish, be it a salad, sauce, or dessert. The vast majority of pine trees that produce these nuts grow in taiga forests of Siberia and Canada. Chilgoza pine nuts come from the variety of the same tree that grows mostly in India, Pakistan, and Afghanistan.
To say that this kind of nut is nutritious would be an understatement. They contain so many essential vitamins and minerals that they can be counted as a superfood among nuts. Please note that such a tremendous nutritional value comes with a price. 100 grams of dry pine nuts contain 673 calories. You need to take this into account when you plan your daily meals to keep your diet well-balanced.
Benefits of pine nuts include but aren’t limited to:
Circulatory system support.
The vast majority of calories in pine nuts come from “good” unsaturated fats that lower the level of LDL “bad” cholesterol. These elements help maintain your vessels in good shape, cleanse your body of ‘bad’ fats, and thereby strengthen your cardiovascular system as a whole.
Antioxidant protection from free radical damage.
Pine nuts are an extremely potent antioxidant. They contain significant amounts of vitamin E (62% of the recommended daily amount in 100 g), which is directly responsible for protection against free radicals and supporting the integrity of cell membranes. In simple terms, eating these nuts improves your general well-being and strengthens your body’s natural defenses.
Gluten-free fiber source.
Pine nuts safe for people with gluten sensitivity and those who simply want to avoid this protein. If you decide to pursue gluten-free diet to improve your general health and manage weight, this particular ingredient will be a good addition to your daily meals. The nuts contain lots of dietary fiber and essential nutrients, which are essential for achieving your goals.
Pinoleic acid is one of the essential omega six fatty acids that pine nuts have in abundance. It boosts the production of elements that suppress the feeling of hunger. Therefore, they make a great snack for a weight management meal plan. This also makes pine nuts a perfect snack for hikers who spend extended periods of time out in the wilderness.
Bones strength promotion.
Among all the minerals pine nuts provide your body with, calcium and manganese are essential for bone strength and integrity. Eating these nuts gives a boost to your skeleton. It would become more beneficial as the years go by, because human bones become more brittle with age.
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Per 1 ounce (28g)
Amount% Daily Value*
Total Fat 19g29%
Saturated Fat 1g5%
Trans Fat 0g
Total Carbohydrate 4g1%
Dietary Fiber 1g4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
INGREDIENTS: Pine Nuts
WARNING: Contains Tree Nuts
Packaged in a facility that also processes wheat
Cold Storage Recommended
Storage Time: up to 12 months
Country of Origin: China
The most important nutrients you can get from eating 100 g of pine nuts are:
Protein 13.7 g
Dietary fiber 3.7 g
B vitamins up to 4 mg
Vitamin E 9.33 mg
Potassium 587 mg
Magnesium 251 mg
Manganese 8.8 mg
Calcium 16 mg
Zinc 6.45 mg
Phosphorus 575 mg
The nuts also contain smaller amounts of vitamins A and C.
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Raw Seed Stuffed Chipotle Avocados
Raw Chipotle Mayo
1 cup Pine nuts (soaked)
2 tblsp Olive Oil
1 tbslp lemon juice
1 clove garlic
¼ cup Water
1 tsp Chipotle Seasoning
Add all ingredients to your food processor or blender and blend until a slightly thick, creamy consistency is formed.
2 avocados, halved and pitted
Raw sunflower seeds
Sliced sweet onion
Place all stuffing ingredients in a bowl and toss with chipotle mayo. Once ingredients are fully covered in mayo stuff into a halved avocado. Enjoy as a side, appetizer, or an entree.
Cantonese-Style Tofu, Pine Nut, and Jicama Lettuce Cups
1 (14-ounce; 400g) block firm tofu
1 tablespoon (15ml) Shaoxing wine or dry sherry
1 tablespoon (15ml) dark soy sauce
2 teaspoons (10ml) Chinese black vinegar or cider vinegar
4 tablespoons (60ml) hoisin sauce, plus more for serving
2 teaspoons (10ml) chili sauce, such as Sriracha or sambal oelek (optional)
1 teaspoon (about 3g) cornstarch
1 1/2 ounces pine nuts (40g; about 1/4 cup)
1/4 cup (60ml) vegetable oil, divided
2 1/2 ounces shiitake mushrooms, stems removed, cut into 1/4-inch dice (70g; about 1 cup diced)
3 scallions, white and pale green parts only, thinly sliced
3 medium cloves garlic, minced (about 1 tablespoon; 15ml)
4 ounces jicama, peeled and cut into 1/4-inch dice (about 1/2 of an apple-sized jicama; 120g)
2 ounces celery, cut into 1/4-inch dice (about 1 large stalk; 60g)
Handful chopped fresh cilantro leaves
Ground white pepper
1 head iceberg or green leaf lettuce, picked into individual leaves, stored in ice water until ready to use
Cut tofu into 1/4-inch slabs. Press firmly between paper towels to remove excess moisture, then cut into 1/4-inch dice. Set aside.
Combine Shaoxing wine, soy sauce, vinegar, hoisin sauce, chili sauce (if using), cornstarch, and 1 tablespoon (15ml) water in a small bowl and mix with a fork until homogeneous. Set aside.
Combine pine nuts and 1 tablespoon (15ml) oil in a wok and place over medium heat. Cook, stirring frequently, until nuts are well toasted, about 5 minutes. Transfer to a large bowl and set aside.
Add 1 tablespoon oil to wok and heat over high heat until lightly smoking. Add tofu and cook, stirring occasionally, until tofu is well browned all over, 6 to 8 minutes. Transfer to bowl with pine nuts.
Add 1 tablespoon oil to wok and heat over high heat until lightly smoking. Add shiitakes and cook, stirring occasionally, until well browned all over, about 3 minutes. Transfer to bowl with tofu and pine nuts.
Heat remaining tablespoon oil in wok over high heat until lightly smoking. Add scallions, garlic, and ginger and cook, stirring and tossing constantly, until fragrant, about 15 seconds. Add jicama and celery and toss to combine. Return tofu, mushrooms, and pine nuts to wok and toss to combine. Stir sauce with a fork to reintegrate any cornstarch that may have settled to the bottom, then add to wok. Cook, tossing and stirring constantly, until all vegetables are evenly coated in sauce. Stir in cilantro (reserve a little for garnish) and season to taste with salt and white pepper. Transfer to a warm serving platter and sprinkle with reserved cilantro.
Serve immediately. To eat, spread a little hoisin sauce on the bottom of a lettuce leaf and spoon the filling into the lettuce. Eat with your hands.
Recipe Source: www.seriouseats.com
Banana Smoothie With Pine Nuts
1 pcs banana
120 ml oatmilk
100 ml coconut milk
1 tbsp cocoa powder
1 tbsp pine nuts
6 pcs ice cubes
Peel the banana, then just put everything into the blender and mix them.
1. Fill a large pot with water, add about a tablespoon of salt, and bring to a rolling boil over high heat.
2. Stir in the shells pasta and return to a boil.
3. Cook the until the pasta is al dente, usually 8 to 10 minutes. Follow the box directions for the time.
4. Rinse with cold water to cool. Drain and set aside.
5. In a separate small bowl add the oil, lemon juice, vinegar, mustard, garlic, oregano, salt and pepper.
6. Whisk until well blended.
7. Combine the spinach, drained pasta, pine nuts, sun dried tomatoes, scallions and parmesan cheese. Toss.
8. Add the dressing, toss and refrigerate.
Recipe Source: http://amp.gs/npNF
Pita Bread Pizza
4 pita bread
6 oz. tomato sauce
6 oz arugula
1 cup lettuce
2/4 cup dried basil
2/4 cup dried oregano
3/4 cup pine nuts, toasted
6 oz. fresh mozzarella
1. Preheat oven to 350 degrees.
2. Top each pita bread with tomato sauce, dried basil and oregano, toasted pine nuts, lettuce, tomato slices, arugula and fresh mozzarella.
3. Bake on a baking sheet covered in foil paper for 10 minutes (or until the cheese melts).
4. Remove from oven and enjoy!
Recipe adapted from Christine, Jar Of Lemons (https://www.jaroflemons.com/10-minute-margherita-pita-brea…/)