How to eat them…

There are so many ways to add the health benefits of pine nuts to your diet. Sprinkle them on salads or onto vegetables and pasta dishes. They make up one of the main ingredients in basil pesto. To bring out their rich, buttery flavour even more, lightly toast them. Try experimenting in your own kitchen with these tasty “nutty” seeds. You’ll soon wonder how you ever cooked without them.
In exploiting the edible seed of the pine tree, modern cooks are perpetuating an ancient foodway. Archeologists have found piñon seed coats carbon-dated as 6,000 years old. When Spanish explorers arrived in the South west Of North America in the 16th century, they found Native Americans grinding pine nuts for flour and mashing them to make a savoury spread.







Delicious in pastas!







Buttery, crunchy and flavorful pine nuts are a powerhouse of vitamins, minerals, antioxidants and other nutrients. Like many nuts, these also contain monounsaturated fatty acids that are heart-friendly, help lower the bad cholesterol in the blood and increase the levels of the good one; they also help protect the heart from heart conditions, coronary artery disease, strokes etc. 100 grams of pine nuts contain 673 calories, mainly coming from the fats, so people on a weight loss diet should pay attention to portion size.

The nutritive value for 100 grams of pine nuts is as follows:

673 kcal

Dietary fiber: 3.7 grams

Protein: 13.69 grams

Carbohydrates: 13.08 grams

Total fat: 68.37 grams

Cholesterol: 0 mg

Serving suggestions:

Raw, salted or unsalted, sweetened etc.

Used in biscuits, granola bars, cookies, muffins, chocolates etc.

For the preparation of many exotic meals with fish, vegetables and meat

In salads, sprinkled over the ingredients

In salad dressings etc.