Pine trees offer up a bounty of pine nuts or seeds, contained in their cones. Pine nuts are a food source for songbirds and other forest creatures.
Humans have also eaten and enjoyed pine nuts for centuries. The pine nut is an essential ingredient in many dishes and considered a delicacy in some cultures but is perhaps best known as the pesto nut. The flavor of pine nuts, makes them ideal for adding richness to pesto sauce.
While an old-world staple, pine nuts have been discovered in recent years in Canada and in the U.S. and demand for pine nuts is growing. The U. S. market for pine nuts has become substantial.
Pine nut oil is enjoyed as well. It has a delicate, nutty taste and is used as a flavoring agent to finish foods. The oil’s rich flavor makes it a good choice for marinades, for use on vegetables, or in salad dressings.
Pine Nut Nutrition
Pine nuts are on par with walnuts, peanuts, and pecans for nutritional content and are a rich source of amino acids. The nuts supply Vitamin A, magnesium, iron, phosphorus, thiamin, niacin, and riboflavin. They offer antioxidant protection, are a source of dietary fiber and are good for cardiovascular health (oleic acid in pine nuts helps to eliminate triglycerides).
Appetite Suppressing Pine Nuts
Pine nuts are also believed to be an appetite suppressant. This is attributed to a hormone found in the nuts called cholecystokinin (CCK). Pine nuts also contain pinolenic acid, a polyunsaturated fat that encourages two hormones, which help to suppress hunger. This quality makes the protein-packed pine nuts a perfect addition to trail mix because they help with both energy and satiety.
Facts About Pine Nuts
- Pine nuts are known by many names: Indian nuts, pinon nuts, pinocchi, pignoli
- Pine nuts are an ingredient in Italian pignolia cookies
- Pine nuts are used to make Italian pesto sauce
- Pine nuts, with their buttery flavor, are a favored addition to salads
Pine nut pesto is a popular, rich-tasting sauce, used as a pasta topper--a mouthwatering combo of nuts, cheese, garlic and basil.
Pine Nut Recipe for Pesto
1/3 cup pine nuts
2-4 cups fresh basil leaves
1-3 cloves garlic
Chop in a food processor until finely minced, then add:
½ cup olive oil
½ cup Parmesan or Romano
Salt (to taste)
Freshly ground pepper
Drizzle in olive oil, then add Parmesan and seasonings
Pesto Serving Suggestions
- Toss pesto with cooked pasta
- Use pesto as a dip for crusty bread
Storing Pine Nuts
Shelled and unshelled pine nuts can be kept on hand but should be stored in an airtight container. Pine nuts can be stored in the fridge for approximately one month. For longer storage, pine nuts can be placed in the freezer.
As consumers have become educated about the health benefits of tree nuts and nut butters, they've added nuts as a dietary staple. Versatile and nutritious pine nuts are proving a welcome addition to the menu.
Sources:
- Geisler, Malinda, AgMRC Pine Nuts Profile
- Walker, Diane, Cravings Coach Pine Nuts and Pine Nut Oil for Cravings
Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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