Nuts like pistachios have immense health benefits and are an easy way to improve cholesterol levels and reduce the effects of stress according to recent research conducted by Penn State University and the University of Toronto. In fact, pistachios are a great source of protein and potassium and provide more dietary fiber than any other nut.

The recipe below for an arugula, “pickled” strawberries, candied pistachios and crumbled blue cheese salad by celebrity chef Michelle Bernstein is a great way to add some piazza and nutrition to your Memorial Day celebration.

Arugula, Pistachio, Strawberry and Bleu Salad
From Michelle Bernstein, 2004 James Beard Award Nomination for Best Chef in America Southeast Region (Michey’s Restaurant in Miami)

Yield: 4 Servings

Ingredients:
2 tablespoons granulated sugar
2 tablespoons water
1 cup Pistachios
1 teaspoon sea salt
1 tablespoon brown sugar
¼ cup balsamic vinegar
1 bay leaf
2 cups strawberries, stemmed, cut in quarters
4 cups Arugula, cleaned
¼ cup crumbled blue cheese
½ cup olive oil
1 tablespoon balsamic vinegar
Salt and pepper

Instructions:
Pre-heat oven to 350°F.

Heat the sugar and water together. Toss the pistachios into the mixture. Spread onto a cookie sheet. Bake at 350 degrees for 5-10 minutes. Remove and season immediately with sea salt. Allow to cool.

Remove from the pan, chop into small pieces.

Heat the brown sugar and vinegar with the bay leaf. Place the strawberries into a bowl over another bowl filled with ice. Pour the hot vinegar mixture over the strawberries and allow to cool. Remove the strawberries from the vinegar; reserve the vinegar for another use.

To Serve:
Combine the Arugula, cheese, strawberries with the olive oil, balsamic, salt and pepper. Toss to coat. Place on four plates, top with the candied pistachios.

Nutrition Facts
(Amount per Serving): Calories 520, Total Fat 44g, Saturated Fat 7g, Monounsaturated Fat 28g, Cholesterol 5mg, Sodium 760mg, Potassium 560mg, Carbohydrate 27g, Dietary Fiber 5g, Protein 9g

(recipe and photo courtesy of Western Pistachio.org)

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Arugula, Pistachio, Strawberry and Bleu Salad

One reader has the opportunity to win five 16-ounce bags of Wonderful Pistachios. (These pistachios were not involved in the recent recall. For more information about recalled and non-recalled companies, take a look here.)

I had the opportunity to sample and review Wonderful Pistachios when I was still writing Veggie Chic. Pistachios are considered a mindful snack. You have to stop, take them apart, and then put them in your mouth. It forces you to slow down and think about what you are eating – very different from throwing back a handful of chips.  As you can see, my daughter, Sarah, loved them.

Here are a few nutritional facts about these nutrient dense nuts:

*A super food, pistachios have dense levels of 8 essential nutrients: thiamin, vitamin B6, copper, manganese, potassium, fiber, phosphorus, and magnesium. (Almonds and Cashews only have 7).

*Pistachios have the highest levels of polyphenol antioxidants of any snack nut. Polyphenol antioxidants help prevent cell damage.

*Pistachios have the most lutein of any nut. Lutein is an antioxidant needed to maintain eye health. Lutein, not naturally produced by our body, is typically found in green or yellow foods.

*Pistachios contain mono unsaturated fats, the “good fats” that can help lower cholesterol.

You can find out more about Wonderful Pistachios by clicking here. If you’d like to win the Pistachio giveaway, please leave a comment on this post telling me your favorite healthy snack. I’ll announce the winner at the end of the week. 

Good luck!

*Please note that this giveaway is open to people currently residing in the US.

Image credit: Michelle Smith

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Healthy Snack Giveaway!

Kroger said today it is recalling Private Selection Shelled Pistachios sold in its family of retail stores because the product may be contaminated with Salmonella. Stores under the following names in the 31 states where Kroger operates are included in this recall: Kroger, Ralphs, Fred Meyer, Fry’s, King Soopers, Smith’s, Dillons, QFC, City Market, Foods Co., Jay C, Scott’s, Owen’s, Baker’s, Gerbes, Hilander and Pay Less. Food 4 Less stores the company operates did not receive any of the pistachios being recalled. No illnesses have been reported in connection with the product.

The recall is for Private Selection Shelled Pistachios sold in 10-ounce containers with
a “Sell by” date of DEC-13-09 and DEC-14-09 with this UPC Code: 11110
73615.

The pistachios were sold in The Kroger Co.’s family of stores in the following states: Alaska, Alabama, Arizona, Arkansas, California, Colorado, Georgia, Idaho, Illinois, Indiana, Kansas, Kentucky, Louisiana, Michigan, Missouri, Mississippi, Montana, Nebraska, Nevada, New Mexico, North Carolina, Ohio, Oregon, South Carolina, Tennessee, Texas, Utah, Virginia, Washington, West Virginia and Wyoming.

Customers who have recently purchased the pistachios should not consume this product and should return it to a store for a full refund or replacement.

Salmonella is an organism that can cause serious and sometimes fatal infections, particularly in young children, the elderly, and persons with weakened immune systems. Healthy persons infected with Salmonella often experience fever, diarrhea, nausea, vomiting and/or abdominal pain. For more information, please visit the Centers for Disease Control and Prevention’s website at www.cdc.gov.

Consumers who have questions about the above recall may contact Kroger toll-free at (800) 697-2448. For more information, please visit www.kroger.com/recalls.

(photo credit: newscom)

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Kroger Recalls Pistachios

The researchers report in the most recent issue of the American Journal of Clinical Nutrition that “Inclusion of pistachios in a healthy diet beneficially affects cardiovascular disease risk factors in a dose-dependent manner, which may reflect effects on Stearoyl CoA Desaturase (SCD). ” The researchers used the ratio of two fatty acids, 16:1 and 16:0 in plasma as a marker for SCD, an enzyme that is involved in the body’s synthesis of fatty acids.

However, the researchers note that the reduction in LDL cholesterol observed was seven times greater than would be expected from only the fatty acid profile of pistachios. They suggest that the lipid lowering effects not only reflect the fatty acid profile of the diet, but also are the result of other bioactive substances in pistachios, perhaps phytosterols and fiber.

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How Pistachios Improve Heart Health

“A 10-year follow-up study of young men showed that those who had larger cardiovascular responses to stress in the lab, were more likely to contract hypertension later in life,” says Dr. Sheila G. West, associate professor of biobehavioral health. “Elevated reactions to stressors are partly genetic, but can be changed by diet and exercise. Lifestyle changes can make the biological reactions to stress smaller.”

Isn’t it amazing how a few ounces of pistachios, done regularly and over a long period, can have so much influence?

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Pistachios May Help Calm Acute Stress Reaction

This study was supported by The Hershey Co. with partial support from NIH. Hm, are we going to see health claims on the labels of Hershey’s Chocolate Covered Macadamias soon?

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Macadamia Nuts Are Good for the Heart

1. Pistachios can lower your cholesterol levels and reduce your risks for heart disease:

Pistachio amounts of 1.5 ounces and 3 ounces — one to two handfuls — reduced risk for cardiovascular disease by significantly reducing LDL cholesterol levels and the higher dose significantly reduced lipoprotein ratios.

2. Pistachios reduce your body’s response to the stress, thus reducing your risks for hypertension.

So go ahead, shell a handful. Done in the long-term, you’ll be doing your heart some good!

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Two Heart-Healthy Reasons for Eating Pistachios