pistachios (roasted, salted) rich in vitamins and minerals such as: vitamin B1 - 46.3%, vitamin B2 - 13%, choline - 14.3%, vitamin B6 - 56.1%, vitamin B9 - 12.8%, vitamin E - 16, 1%, vitamin K - 11%, potassium - 40.3%, magnesium - 27.3%, phosphorus - 58.6%, iron - 22.4%, manganese - 62.2%, copper - 129.3% , selenium - 18.2%, zinc - 19.5%

What are the benefits of pistachios (fried, salted)

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, the maintenance normal level homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: Bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slow growth, disturbances in reproductive system, increased fragility bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of cardio-vascular system and skeleton, the development of connective tissue dysplasia.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research recent years The ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia has been revealed.

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They are a valuable source of vegetable fats, which are necessary for the body, especially women, for normal functioning. Like all other nuts, this product is very nutritious, its caloric content corresponds to approximately 550 units per 100 grams. The protein and carbohydrate content in the kernels is 20 and 7 grams per 100 grams of nuts, respectively. The vitamin and mineral complex of the product is presented in the table.

Substance	Content per 100 grams of product
Vitamins
E	5 mg
IN 1	0.99 mg
AT 2	0.19 mg
AT 4	89 mg
AT 5	0.99 mg
AT 6	0.49 mg
AT 9	39 mcg
RR	13.29 mg
Micro- and macroelements
Iron	59 mg
Iodine	9 mcg
Manganese	3.7 mg
Selenium	18 mcg
Zinc	2.7 mg
Potassium	599 mg
Calcium	249 mg
Magnesium	199 mg
Sodium	24 mg
Phosphorus	399 mg
Sulfur	99 mg

Beneficial features

Thanks to its richness in many valuable active natural substances, green nuts can bring benefits to the human body that cannot be overestimated.

The benefits of pistachios for men

The vitamin and mineral composition of the product helps prevent the development of cardiovascular diseases and erectile dysfunction. Omega-3 fatty acid They allow you to increase concentration and improve memory; this effect is important for successful work activities and self-realization processes. High nutritional value makes it possible to quickly restore strength after intense physical and mental stress.

For women

Vitamin E contained in the kernels is a natural antioxidant that prolongs youth and beauty. Responsible for skin elasticity, strong nails and hair shine healthy fats And essential amino acids. The fiber in pistachios is responsible for gentle natural cleansing of the body. Pistachio oil is widely used in cosmetology to rejuvenate and nourish the skin and hair.

During pregnancy and breastfeeding

Moderate consumption of pistachios (no more than 10-15 pieces per day) will reduce swelling, pain in the limbs, fatigue and irritability due to the content of B vitamins. The production of hemoglobin, ensured by the consumption of iron from the nuts, prevents the occurrence of anemia in the expectant mother and baby. During lactation, the mother is allowed to consume 3-4 nuts per day after the baby reaches seven months of age. You definitely need to monitor the reaction child's body: rash, swelling of the mucous membrane, indigestion indicate that the baby has an allergic reaction to pistachios. Excessively fatty breast milk, which again becomes so due to the consumption of nuts, leads to similar symptoms.

For children

Vitamins and microelements contained in the kernels contribute to the development of strength, normal growth and strengthening of the baby’s immune system, therefore they are especially recommended for children who constantly come into contact with other people in in public places: kindergartens, clubs and schools. However, pistachios should be introduced into a child’s diet no earlier than the age of five. Otherwise, there is a risk of developing allergic reactions.

For diabetes

The fiber in the kernels can lower blood sugar levels, and regular consumption of pistachios healthy person reduces the risk of diabetes mellitus in future. Moreover, people who consume these green nuts in moderation are energetic, cheerful and have active brain activity.

In what form and how much is best to consume?

Ripe, harvested pistachios are often soaked in salt water or roasted in a dry frying pan. Such processes make the taste of the product more rich and piquant, turning the nuts into a wonderful tasty snack, but they deprive the kernel of some beneficial properties and vitamins. Peeled raw pistachios have a delicate sweetish taste and are used in cooking as ingredients in many dishes: salads, side dishes, main dishes, desserts and baked goods. It is best to opt for unprocessed raw nuts, they contain a maximum of natural benefits and substances valuable to the body. In sealed packaging, nuts can be stored for quite a long time, about six months. If frozen, the benefits and taste of the product can be preserved for several years. In order to ensure the necessary presence of vitamins and microelements, and also not to go beyond the daily caloric intake, you should consume no more than 15-20 fresh green kernels per day.

Contraindications and possible harm

First of all, you need to opt for fresh dried pistachios. The salted version acts as an aromatic, tasty snack, however, excessive consumption of pistachios in this form is fraught with the development of urolithiasis and an increase in blood pressure. Like many nuts, this species is a strong allergen. Tendency to food reactions, as well as early childhood up to three years are contraindications for use. The very process of eating this green nut can be harmful to humans. Breaking the shell that hides the core with your teeth can cause irreparable damage to tooth enamel. You should use special tongs to peel or crack nuts. In addition to everything, you need to monitor the amount of product consumed. Abuse of high-calorie treats has a negative impact on your figure and excess weight.

Selection and storage

As a rule, the larger the size of the kernel, the tastier, better quality and, accordingly, more expensive. The nut shell should be a uniform light beige color, without cracks or chips. Through the open parts of the shell, the kernel, covered with a beige or reddish skin, should be visible. The color of the kernel itself should be green; the greener it is, the tastier and more delicate the taste will be. Any noticeable irregularities or spots on the shell or kernel indicate that the product has spoiled. Before putting the kernels in a canvas bag or glass sealed container, you should carefully sort them out. The presence of spoiled nuts, husks and debris among quality kernels will shorten their shelf life. If the product is stored at room temperature, choose the coolest, darkest place possible. Exposing pistachios to direct sunlight will quickly spoil their taste. Pistachios can be stored in the refrigerator and freezer for up to a year.

In the article we discuss pistachios. You will learn the beneficial properties, calorie content and contraindications for the use of nuts. We will tell you how to use them for weight loss and during pregnancy. Following our tips, you will learn how to peel and fry pistachios.

Pistachios are the fruits of the evergreen pistachio tree of the Sumacaceae family (lat. Anacardiaceae). In America, pistachios are called “magic nut” for its beneficial properties.

The oval fruit is covered with a hard beige shell and contains a green, oily nut inside. The pistachio fruit is not a nut. This is a drupe with a seed inside. Fruit length - up to 1.5 cm, width - up to 0.8 cm.

How do pistachios grow?

Pistachio trees grow singly, sometimes gathering in sparse forests. These are light-loving trees and prefer soil enriched with calcium. The plant is resistant to drought and frost down to -25 degrees.

In the wild, pistachios grow in Northwest Africa, Asia, the Mediterranean and America. Nuts are cultivated in Syria, Italy, Spain, Turkey, Greece, Iran, and Crimea.

The tree begins to bear fruit at 7-10 years of age. Pistachios ripen once every 2-3 years. At the age of 20 years, one pistachio tree produces about 250 kg of nuts. The fruits are collected from July to September.

Chemical composition of pistachios

• fats;
• proteins;
• carbohydrates;
• vitamin B6;
• vitamin E;
• vitamin K;
• magnesium;
• zinc;
• potassium;
• iron;
• magnesium;
• copper;
• thiamine;
• vegetable fiber;
• xanthophylls;
• phytosterols.

Calorie content of pistachios

Calorie content 100 gr. pistachios - 556 kcal. Nuts are quite nutritious - they consist of 50% fat.

Useful properties of pistachios

The composition of pistachios is rich in biologically active substances, thanks to which they have a lot of useful properties. Nuts restore the body after illness respiratory tract, strengthen the cardiovascular system, normalize work gastrointestinal tract, increase visual acuity.

Pistachios have a tonic and strengthening effect. They are used to restore the body after tuberculosis, pneumonia and influenza. Nuts help cope with painful coughs.

They improve lipid metabolism and strengthen the walls of blood vessels. Nuts are used to prevent vascular diseases and to treat existing disorders in the cardiovascular system. Pistachios reduce blood pressure and cholesterol levels in the blood.

Nuts normalize the functioning of the digestive system, have an astringent effect and relieve problems with loose stools. Pistachios cleanse the liver and remove toxins.

Carotenoids and lutein contained in nuts strengthen the muscles of the eyeball and increase visual acuity. Pistachios are especially useful in adulthood for the prevention of eye diseases and vision loss associated with natural aging of the body. Nuts help with cataracts and glaucoma.

Pistachios have a beneficial effect on hormonal background in women and men. Nuts are beneficial for women due to their high content of vitamin E, the vitamin of youth. For men, pistachios help increase erection and sexual desire.

Pistachios: benefits and harms

Pistachios have a general strengthening and tonic effect on the body. They normalize the operation of most systems, but despite this, they can cause harm.

First of all, it depends on the amount of nuts consumed. Overeating pistachios leads to disruption of the digestive system due to increased load, because these fruits are quite fatty.

White or discolored nuts of the lower classification can cause harm to the body. Unscrupulous producers dye nut shells to hide the first signs of unsuitability of the fruit - spots. Chemicals used to color or bleach pistachios can penetrate the nut. Remember that natural shells are light beige in color.

Nuts contain aflatoxin. It is a strong carcinogen that acts like a poison on the body. Aflatoxin is resistant to heat treatment, so it is extremely important to daily norm consumption of nuts, regardless of whether they are raw or roasted.

Applications of pistachios

The rich composition and taste make it possible to use pistachios in folk medicine, cosmetology and cooking. Whole nuts and pistachio oil are used.

IN medicinal purposes nuts are used to strengthen the immune system, improve cardiovascular and respiratory system, gastrointestinal tract and visual organs. In folk medicine, decoctions and infusions are made from nuts.

In cosmetology, pistachio oil is used, which is extracted by cold pressing. This product is used as a stand-alone product or added to creams and masks. The oil has a nourishing, strengthening and tightening effect. The product is useful not only for the skin, but also for hair and nails.

In cooking, pistachios are often used to prepare main meat dishes, cereals and desserts.. Nuts make the dish more nutritious and healthy.

Pistachios for weight loss

Pistachios are used in dietetics. With their help you can control your weight. Nuts are ideal for a healthy snack, saturate the body and help you not feel hungry for a long time. After such a snack, a person eats less food. Nuts get rid of excess fat and promote weight loss.

Pistachios for women

Nuts are rich in vitamin E, which has a beneficial effect on female body. Pistachios reduce fat deposits and help cleanse the intestines, and also normalize hormonal levels. They improve the condition of the skin, hair and nails, which is important for women.

Pistachios for men

Pistachios are good for men's health. In folk medicine, these nuts are considered a natural cure for impotence. They improve blood flow in the genital area, strengthen erections and improve the quality of seminal fluid. Regular consumption of nuts increases sexual desire.

Pistachios for children

The optimal age for introducing pistachios into a child’s diet is 3 years. At this time, the baby’s body is ready to digest nuts and contains the enzymes necessary for this.

Remember that pistachios are an allergenic product, so they should be introduced into children’s diets with extreme caution. Start with ¼ of one nut. Observe the body's reaction; if signs of an allergy appear, consult a doctor immediately. The daily norm for preschool children is 6-7 nuts.

Pistachios during pregnancy

Pistachios have a beneficial effect on the body of the expectant mother. They strengthen the immune system, promote rejuvenation of the body and prevent cancer. Pistachios eliminate signs of toxicosis and normalize the emotional state of a pregnant woman. The daily norm is no more than 15 nuts.

Pistachios at breastfeeding have a beneficial effect on the baby's body. It should be remembered that the nut causes allergies, so you need to monitor the reaction of the child’s body and not eat more than the daily allowance. An expectant mother can eat no more than 7-10 nuts per day. Overeating nuts increases the load on the baby's digestive system.

How to peel pistachios

When pistachios ripen, the shell cracks, but the nuts are completely closed. You can use a nutcracker to easily peel the pistachios, but if you don't have these on hand, pliers or a garlic press will do.

A shell from an already peeled nut or a coin will help open nuts that have at least a small crack. It is inserted into the slot and turned to the side. The shell opens completely and the pistachio falls out.

How to fry pistachios

Before frying pistachios, they are peeled. Then the prepared nuts are boiled in boiling water for 5 minutes, removed and dried. Pistachios are laid out on a baking sheet in a thin layer and placed in the oven for 5 minutes at 180 degrees. The nuts are taken out, salted, mixed and placed in the oven for another 10 minutes.

Pistachios with honey

Pistachios, like many other nuts, go perfectly with honey. This tandem enhances useful action on the body.

Pistachios are combined with almonds and. The result is a powerful antiviral agent that strengthens the immune system and serves as a preventive measure against many diseases. But you shouldn’t overeat them, otherwise you can get an acute allergic reaction and obesity.

Allergy to pistachios

Overeating nuts can lead to allergies. Raw pistachios contain a large number of essential oils, which, when consumed in unlimited quantities, disrupt the functioning of the digestive system.

Allergies are manifested by the following symptoms:

• dry cough;
• skin rashes;
• runny nose and sneezing;
• weakness;
• swelling;
• nausea and vomiting;
• dizziness and headaches.

If any of the above symptoms occur, you should consult a doctor.

Contraindications and restrictions

Pistachios are contraindicated in case of individual intolerance. Nuts should be consumed with caution if there are problems with the digestive system.

Stores mainly sell salted pistachios; excessive salt consumption is harmful to the body. Salt retains fluid and causes swelling. Its excess can lead to the formation of kidney stones.

From a scientific point of view, pistachios are not nuts, but seeds. The fruits grow on a small nut tree. During maturation, the kernels become covered with a bone crust. In ripe nuts, it opens a little at the top or cracks.

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Pistachios have many beneficial properties - they strengthen the body, restore the immune system, stimulate work internal organs. On sale, nuts are most often found roasted or salted.

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Chemical composition and calorie content

The composition of the product is quite rich.

It includes:

• vitamins A, B, E, C, PP;
• proteins;
• plant amino acids (oleic, linoleic, palmitic, stearic);
• starch;
• glycerides;
• ash;
• carbohydrates;
• alimentary fiber;
• potassium;
• magnesium;
• manganese;
• iron;
• copper;
• phosphorus;
• fatty acid.

Ratio of BJU per 100 grams of product:

The calorie content of nuts depends on the cooking method. Raw pistachios contain 557 calories per 100 g. Salted ones contain 635 calories. A handful of nuts can instantly satisfy hunger and satiate the body for a long time, providing it with essential vitamins and minerals.

Beneficial features

Regular consumption of the product is good for health. Nuts help cope with various disorders in the body and are used to prevent the development of dangerous diseases.

Eating pistachios is useful for preventing diseases:

• eye;
• musculoskeletal system;
• heart and blood vessels;
• kidney;
• liver.

No chemicals are used when growing nuts, so they can be considered environmentally friendly. The beneficial properties of the fruit include:

• breakdown of bad cholesterol;
• improvement chemical composition blood;
• normalization of blood pressure;
• strengthening the vascular system;
• normalization of heart rate.

Nuts help cleanse the liver, bile ducts, and activate the functioning of internal organs. Pistachios help cope with kidney and liver colic.



For athletes and those losing weight

It is suitable for people losing weight, because despite their high calorie content, nuts help provide the body with all the necessary microelements. Just 10 nuts a day replenishes the daily requirement of B vitamins.



The healthiest nuts - how they differ from each other

For men

For men, pistachios are useful for improving potency.

The course of treatment for male infertility with nuts is 1 month. It is enough to consume 30 g of the product per day to restore sperm motility and improve the overall quality of sperm.

For women

The benefit of pistachios for the fair sex, especially those who often go on diets and suffer from heavy menstruation, is to provide the body with the necessary vitamins and microelements.

During pregnancy, eating pistachios in limited quantities - no more than 30 grams per day - can bring enormous benefits to the body of the mother and the unborn baby.

Beneficial features Products for pregnant women include the following:

• regulation of the functioning of internal organs;
• cleansing blood vessels;
• normalization of heart rate;
• cleansing the body;
• improvement of immunity;
• saturating the expectant mother’s body with vitamins;
• reducing the risk of pregnancy pathologies;
• improving the functioning of the central nervous system;
• improvement of a woman’s condition with early and late toxicosis.

You should not exceed the daily intake of nuts, as they contain a large amount of essential oils, which negatively affects the body of the expectant mother and baby. It is better not to eat salted nuts during pregnancy, as this can cause edema and additional stress on the kidneys.

Contraindications and harm

Pistachios have a number of contraindications for use. If consumed in excess, they can harm the body. You should not eat nuts if you have the following health problems:

• food allergies;
• asthma;
• diseases of the digestive system.

People with orthodontic appliances should avoid this product. Excessive inclusion of pistachios in food may cause allergic reactions. Eating salted nuts leads to fluid retention in the body and increases blood pressure.

Rules for eating pistachios

It is recommended to consume up to 30 g of nuts per day so as not to harm the body. The product can be given to children no earlier than 3 years old, as it is a strong allergen. You cannot offer them nuts in large quantities - 2-3 pieces without adding salt are enough. An adult can occasionally increase the daily intake if the health condition does not worsen after eating pistachios.

Use of the product for various diseases:

1. 1. For acute respiratory viral infections and acute respiratory infections, pour 100 g of nuts into 400 ml of boiling water and leave for 30 minutes. Divide into 3 equal portions and consume throughout the day.
2. 2. For dysentery, brew 500 g of pistachios in the shell with 500 ml of boiling water and simmer for 10 minutes over low heat. Take the medicine in two doses.
3. 3. Alcoholics eat 200 g of nuts per day in any form. This product will help cleanse the liver and remove ethanol breakdown products.
4. 4. For stomach ulcers, take pistachio tree resin - 1 g half an hour before meals.

If stored improperly, nuts can become poisonous. They should be kept in a dry place for no more than 6 months. The product is best stored in vacuum packaging in the refrigerator - the pistachios from it should be consumed within a year.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Pistachios are the fruits of evergreen or deciduous small trees of the family Sumacaceae. The pistachio nut is a drupe with a very dense shell, shaped like an acute triangle the size of a bean. Inside the light brown shell there is a fruit of green-violet color, dense structure with a buttery-nutty taste. To facilitate opening, pistachios are heated or fried, after which the shell opens slightly and the kernels can be removed without the use of special tools.

Pistachios ripen in a subtropical climate and are common in Iran, Syria, the USA, Spain and other countries. Humanity has been using pistachio kernels for food for more than 2.5 thousand years; in ancient Persia they were considered a symbol of wealth and prosperity, they were used as a bargaining chip.

Calorie content of pistachios

The calorie content of pistachios is 556 kcal per 100 grams of product.

Pistachios contain almost all minerals known for their antioxidant properties: , and , and aluminum, and . The amino acid arginine, which is involved in the process of vasodilation, has a beneficial effect on enhancing the erectile function of men and helps normalize sexual life (calorizator). Pistachio kernels have a tonic property and help improve body tone during chronic fatigue.

Harm of pistachios

Pistachios can provoke allergic reactions, so people prone to allergies should use the product with caution. The high calorie content of pistachios excludes the product from the menu of fasting days and diets; anyone watching their weight should consume pistachios in minimal quantities.

Pistachios are available for sale, peeled and in shell, in natural flavor or with the addition of. When choosing pistachios in the shell, you need to pay attention to the color of the shell - cream or light beige, the absence of darkening, stains, foreign impurities and odors. As a rule, the pistachio shell is slightly open and the green kernels of the nuts are visible. If the kernels are brownish-purple and wrinkled, then the pistachios are stale and it is better not to purchase them.

Peeled nuts have a bright green or burgundy-violet color, the kernels are full-bodied, without signs of drying out. After purchasing peeled pistachios without factory packaging (by weight), it is recommended to roast the nuts for a few minutes in a dry frying pan or oven to protect yourself from unnecessary bacteria.

You need to store pistachios in a dry place, perhaps in the refrigerator; fresh (unsalted) peeled nuts can be frozen; they will not lose their beneficial properties throughout the year.

Types and varieties of pistachios

The main suppliers of pistachios on the world market are Turkey and Iran, the main variety of Turkish pistachios is Antel, the most popular Iranian varieties are Akbari, Fandugi, Kale-guchi and Badami. Pistachio nuts grown in Greece and America are of high quality. There are still plantations of wild pistachios with the smallest nuts, but their wood is used for folk art.

Pistachios in cooking

They are in demand in cooking as an independent snack with wine or as an addition to salads, cheese plates and other cold appetizers. Natural pistachios are added to biscuit dough, cookies, puddings, etc. Traditional oriental sweets are prepared using pistachios - halva, baklava, kozinaki and pastila. Pistachios go well with meat dishes, they are stuffed with nuts and added to pates and stews. Chopped pistachios are used as a seasoning for fish dishes.

For more information about pistachios and their beneficial properties, watch the video “Pistachios” from the TV program “Live Healthy”.