Today’s Spotlight is on Pistachio.

Pistachios are the seeds of the pistachio tree, Pistacia vera. The pistachio, a member of the cashew family, is a small tree originating from an area that includes Afghanistan, Central Asia, Syria, and Iran. The tree produces seeds that are widely consumed as food. They are usually green and have a slightly sweet taste. Botanically, pistachios are seeds, not nuts.

Pistachios are native to central Asia, Pakistan, and India. They have been cultivated for 3,000 years in these regions, as well as in Mediterranean regions and more recently in California.

Pistachios are the seeds of a small, plum-like fruit called a drupe. The fruit grows in bunches like grapes. As the fruit ripens, it changes from hard and smooth and green, to soft and yellow/red.

Pistachios have a mild, earthy, woody flavor with a hint of sweetness. The edible skin has a citrus aroma and an acidic taste. The raw pistachio seed is light green in color and has a mild pistachio flavor. Unripe pistachios have more tannins than ripe pistachios, producing a slightly bitter, yet mildly sweet taste.

Raw pistachios have a starchy texture, similar to a fresh bean, and have a buttery and milky consistency. They emit a citrus aroma and have a mild and greener flavor compared to dried pistachios, with slightly bitter and tropical nuances. Roasted pistachios have a sweet, nutty and fruity flavor. They make for a great satiable snack with a salty kick.

Pistachios are a unique nut as they grow in an edible shell, unlike other nuts which have shells that are too hard to eat. They have a sweet and nutty flavor, and are a good source of protein, fiber, and healthy fats. Pistachios are also packed with minerals and vitamins such as potassium, phosphorus, magnesium, iron, and zinc. They are a popular snack to enjoy on their own, or added to dishes such as salads, ice cream, and baked goods. Fun facts about pistachios include that they are the oldest nut known to man, being enjoyed since 6750 BC, and that they are the only nut to contain the antioxidant lutein. They are also a heart-healthy food, containing lots of healthy fats and fiber, and the highest amount of protein out of all other nuts.

Pistachios are rich in:

• Proteins
• Antioxidants
• Dietary fiber
• Dietary minerals
• The B vitamins thiamin and vitamin B6

Pistachios may help with:

• Weight management
• Blood sugar levels
• Eye and gut health
• Immune system strength
• Preventing recurrence of infections

A good amount of pistachios to eat each day is about a handful (1.5 ounces).

Pistachios are technically a drupe, which is a fleshy tree fruit that contains a shell-covered seed. The fruit has a hard, cream-colored exterior shell. The seed has a mauve-colored skin and light green flesh, with a distinctive flavor.

Pistachios are considered nuts in culinary settings and classified as a tree nut allergen. The term “nut” can be applied in cuisine to any large, oily kernel found within a shell and used in food.

History

Pistachios have been a part of human activities for a long time.  They were first cultivated in the Middle East over 10,000 years ago.  The earliest evidence of pistachio consumption dates back to the Bronze Age in Central Asia.  Archaeologists found evidence of pistachios in a dig site in Jerome, near northeastern Iraq, from as early as 6750 BC. The Romans introduced pistachio trees from Asia to Europe in the first century AD.

In central Europe, they were called the “Latin Penny Nut”. In Italy, they were used in various ways for cooking. North of the Alps, they were primarily used as an expensive addition to baked goods.

Pistachios were vital travel items for early explorers and traders due to their exceptional nutritional value and shelf life. They were mentioned in the Old Testament (Genesis 43:11). Legend has it that the Queen of Sheeba loved to eat pistachios so much that she declared them a royal food, banning commoners and farmers from harvesting them for their own consumption.

 

Fun Facts about Pistachios

• Pistachios are the oldest nut known to man, being enjoyed since 6750 BC.
• They are the only nut to contain the antioxidant lutein.
• Pistachios are a heart-healthy food, containing lots of healthy fats and fiber.
• They have the highest amount of protein out of all other nuts.
• They grow in an edible shell, unlike other nuts which have shells that are too hard to eat.
• Pistachios are packed with minerals and vitamins such as potassium, phosphorus, magnesium, iron, and zinc.
• Pistachios are minimally processed.
• Pistachios are related to mangoes and the spice sumac.
• Pistachios are used as a natural coloring agent in sweets, especially ice cream.
• Pistachio trees are unisex. Male trees can pollinate several female trees, but only female trees produce pistachio seeds.
• Pistachio trees take 4-5 years to fruit, but they produce their highest yield when they reach around 12-14 years old.
• Pistachios are an ideal midmorning or midafternoon snack. They promote feelings of fullness and satiation and can promote an optimal mental state and more focus at work.
• Pistachios are among the lowest in fat and calories and tend to be higher in protein and potassium, when compared with other nut varieties.
• Pistachios contain Vitamin E, which is one of the best and most prescribed vitamins for preserving skin health. Vitamin E reflects some amount of UV radiation, helping to also suppress the amount of damage the skin can experience.

Consumption

In 2021/22, the global consumption of pistachios was about 763.4 thousand metric tons, or about 0.11 kilograms per person. Americans consume more pistachios than the global average, at around 0.7 pounds per person in 2021/22. This was up from 0.6 pounds in the previous year.

China is the largest consumer of pistachios, with consumption increasing by 182.4% over the past three years. Germany is the largest market for pistachios in Europe, followed by Italy, Spain, and France.

In 2020, 865 million pounds of shelled pistachios were sold, while only 180 million pounds were sold unshelled. The unshelled nuts are primarily sold for domestic consumption as a roasted and salted snack food.

Celebrating Pistachios

National Pistachio Day is celebrated on February 26th every year. Pistachios have been associated with Christmas. It’s thought that the three parts of the nut—the shell, skin, and kernel—represent the holy trinity or the bones, skin, and soul of the Savior. Pistachios are known as lucky.

Pistachios are also used in holiday recipes, such as:

• Pistachio bread – A festive dessert bread that makes a perfect edible Christmas gift.
• Pistachio stuffed dates – Ingredients include salted shelled pistachios and Medjool dates.

 

Let us know in the comments what your favorite Pistachio recipe is, including just eating the nuts.