We gave one of our bulk boxes of pistachios to Chef Tess. She is a television chef in Arizona. On top of these responsibilities, she does run the corporate test kitchen for a large grain manufacturer called Panhandle Milling from Texas with a test kitchen in Arizona. They do bakery sized recipes all day to help their bakery and tortilla customers with formulations. Her actual job title is “Culinary Marketing Specialist”, as she writes food packaging labels, develop large scale formulations for the mix plant, and write all the food blogs for several companies that they represent (as well as their blog, https://www.panhandlemilling.com/formulation-lab ).
Pistachios have long been one of her favorite nuts. She runs a bakery and online shopping is the way that business gets done. Anyway, who has time for all that driving and walking into stores?
She has a blog and has shared some of the health benefits of pistachios along with an incredibly easy recipe.
Table of Contents
The healthiest facts about a pistachio:
1. According to Thomas and Gebhardt (2006),pistachios contain a lower calorie content of only 160 per one ounce in comparison to other nuts.
2. Pistachios contain a higher amount of protein in comparison with other nuts such as almonds, cashews, hazelnuts, macadamias, pecans, and walnuts. On balance, the amount of protein found is 6 g per 1 ounce, which is the highest in comparison to other nuts.
3. The fat content in pistachios is also the lowest compared to other nuts. Statistics collected by Thomas and Gebhardt (2006) show that the fat content is 13 g per 1 ounce.
4. Pistachios are also a very good source for mono-unsaturated fatty acids such as oleic acid and antioxidants. Taking them on a regular basis is known to be effective in decreasing low-density lipoprotein (LDL), which is known as “bad” cholesterol and helps to increase the amount of high-density lipoprotein (HDL), commonly known as “good” cholesterol. In the long run, this nut helps with heart health.
5. Trace elements or minerals found in pistachios include calcium, iron, magnesium, phosphorous, potassium, zinc, copper, manganese, and selenium. It is important to note that they contain the highest amount of phosphorus, along with almonds and cashews. Furthermore, they also contain the highest amount of potassium with respect to all other nuts.
6. There is zero sodium found inside leading to one of the health benefits of pistachios. Yes, we include the lack of something because it is different from other nuts like hazelnuts and pecans. Generally speaking, this is good news for people suffering from hypertension because they constantly have to curb the intake of sodium in their diet.
Pistachio Mozzarella Salad Recipe
So, here’s Chef Tess’s recipe for a pistachio mozzarella salad for the summer that will blow your ever-lovin-mind when it comes to healthy and fast! It’s light. Overall, the whole recipe is less than 300 calories and 12 net carbs and it gives you 25% of your protein for the day. Win!
Pistachio Mozzarella on Beefsteak Tomatoes Salad
A Ripe Beefsteak Tomato
1 Oz Fresh Mozzarella, sliced
1 Tbsp fresh Chopped Basil
An Optional 1 Tbsp Of Chef Tess Romantic Italian Seasoning
1 Tbsp Fresh chopped purple cabbage (for color, optional)
1/4 cup raw pistachios here
Salt and pepper to Taste
Balsamic Glaze or balsamic vinegar
Slice the tomato into 4 wedges. Slice the fresh mozzarella in 4 wedges. Season the tomatoes with Chef Tess seasoning and top with the mozzarella. Top with fresh chopped basil and one Tablespoon of pistachio per wedge. Season with salt and pepper to taste. Serve chilled.
You can find this recipe on The Chef Tess site here. One of Chef Tess’s other favorite Pistachio salad recipes:
To sum up, there you go. An amazingly simple and healthy anytime salad to keep you going through this hot summer. More pistachio recipes to come this week exploring this amazing nut!
From Your Friend, Chef Tess