“All About Nuts & Seeds” Part Three (Pistachios, Pumpkin Seeds, Sesame and Sunflower)

Hello Everyone! Lo and behold, it is Wednesday once again! I hope the week has been safe, healthy and productive so far! Some of you may have seen snow already! It is forecast here this weekend and will be a welcome sight to put out the wildfires that have troubled our beautiful state.

Thanks for being back. Tonight we are on the final installment of our “All About Nuts and Seeds” series. I have a bonus recipe added to the post tonight as well!

Pistachios have a sweet, mild flavor. Foreign pistachios are often dyed red to make them more appealing and to hide imperfections created during the roasting process. Pistachios from the United States, introduced in 1976, and now primarily from California, are most often undyed and sold in their natural tan shell. One of the highest sources of potassium of all nuts, pistachios are a great snack and a welcome addition to ice cream and other desserts. Key nutrients in pistachios include protein, fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, vitamin C, vitamin B, folate and vitamin E.

Pumpkin seeds actually contain more iron that liver by weight! Pumpkin seeds are an excellent source of essential fatty acids that promote good prostaglandin production. Pumpkin seeds are also a popular herbal remedy that can be used as a mild laxative with additional diuretic action. Key nutrients in pumpkin seeds include protein, fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, vitamin C, folate, vitamin A, and vitamin E.

Sesame seeds are tiny oval seeds and grow on a tall annual plant. They are basic to many of the world’s cuisines, including those of Africa, China and India. They can be purchased hulled or unhulled. The unhulled ones are darker in color, have the bran intact and are a good source of calcium, iron, and phosphorus. Sesame seeds are often used on breads and buns. By weight, sesame seeds actually have a higher iron content than liver. Key nutrients include protein, fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, selenium, vitamin C, vitamin B, folate, vitamin A, and vitamin E. They are high in monounsaturated fatty acids and contain both essential and nonessential amino acids.

An interesting fact I came upon in my reading for this post….historical references dating back to 1744, thirty two years before the American Revolution, indicate that sunflower seeds had already been discovered as a tasty treat in Colonial times. Originally thought of as a delicacy for the wealthy, sunflower seeds today enjoy a universal appeal and are widely accepted as a delicious nutritious snack food. The crisp, crunchy kernel brings an extra spark of interest to any dish and is a trendy addition to salads, breakfast cereals, and baked goods. Sunflower kernels have a unique flavor, somewhat nutty. Sunflower kernels are higher than any other nut or seed products in the antioxidant phytochemical tocopherol, which may help to protect against cardiovascular disease. Sunflower kernel oil is a healthy alternative to cooking oil or salad oil. Key nutrients in sunflower seeds include protein, fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, selenium, vitamin C, folate, vitamin A, and vitamin E. They are high in polyunsaturated fatty acids, and contain essential and nonessential amino acids. Phytochemicals include choline, betaine, lignan and phenolic acids.

RECIPES:

Vegan Pistachio Pesto. Take 2 cups fresh basil, 1/3 cup of pistachios, shelled, 1/2 cup extra virgin olive oil, 3 cloves garlic, 1 teaspoon lemon juice, and sea salt and pepper to taste. Add all ingredients, except the salt and pepper, to a food processor and blend to desired consistency. Add sea salt and pepper to taste. (This is wonderful mixed with hot pasta, as a spread on sandwiches, or a dip for breads)

Vegan “Cheesy” Pumpkin Seeds. Take 2 tablespoons of extra virgin olive oil, 2 teaspoons nutritional yeast, 1 teaspoon onion powder, 1/2 teaspoon sea salt, and 2 cups of fresh pumpkin seeds. Preheat the oven to 300 degrees. Combine oil, nutritional yeast, onion powder, and salt in a medium bowl. Add pumpkin seeds and toss to coat. Spread evenly on a rimmed baking sheet. Bake the seeds stirring occasionally, until dry and toasted, 40 minutes to 1 hour. (Notes: this is a timely recipe as pumpkin-carving season begins…the seeds work well for this recipe. Also, butternut squash seeds work great too. To get the seeds recipe ready, place them in a bowl of warm water. The seeds float to the top, making them easier to separate from the threads. Drain and pat with a towel to dry well.) After making this recipe, store the seeds in an airtight container for up to 3 days.

Green Lentil Salad. Take 1 1/2 cups of green lentils, rinsed, 3/4 teaspoon of kosher salt, divided plus more, 1 1/3 cups of plain Greek yogurt, 2 garlic cloves finely chopped, 1/2 teaspoon ground turmeric, freshly ground black pepper, 1 cup of unsalted roasted sunflower seeds, 1 tablespoon, plus 1 1/2 teaspoon of lemon juice, 3 tablespoons of extra virgin olive oil, plus more for drizzling, 1 ripe avocado, cut into cubes, 1 cup of baby arugula, and 1 cup of basil leaves, torn up if large. Cook lentils in a large saucepan of simmering salted water until they are tender but still retain their shape about 20-30 minutes. Drain and rinse under cold water, and drain well again. Mix yogurt, garlic, turmeric, 1/4 teaspoon salt, and a generous grind of black pepper in a small bowl to combine. Set aside. Toss lentils, sunflower seeds, lemon juice, 3 tablespoons of oil, and remaining 1/2 teaspoon of salt in a large bowl. Gently fold in avocado, arugula and basil. Spread reserved yogurt sauce across a platter and spoon lentil mixture on top. Drizzle with oil.

Pumpkin Spice Maple Sunflower Seeds. Take 1 tablespoon of maple syrup, 1 teaspoon of pumpkin spice, 1 teaspoon of ground cinnamon, 1 teaspoon of melted coconut oil, pinch of sea salt, and 1 cup of roasted sunflower seeds. Preheat the oven to 400 degrees. In a bowl, combine the maple syrup, pumpkin spice, ground cinnamon, melted coconut oil, and pinch of salt. Add 1 cup of sunflower seeds and stir well. Place foil on the baking sheet and spray lightly with coconut oil. Add the sunflower seeds and spread out into a thin layer. Bake for 5 minutes. Allow to cool completely before enjoying!!

Have a great rest of your week everyone! Next week we will start a new series “Fish Tales.” 🙂 exploring the health benefits and favorable fats in fish!

“NEVER LOOK DOWN ON ANYBODY UNLESS YOU ARE HELPING THEM UP.”