Pistachios are an extraordinary nut packed with flavor, color, and nutrition.

Pistachios are more than just a tasty snack! These little green nuts are packed with nutrition, offer a rich history, and are versatile enough to use in both sweet and savory recipes. Whether you enjoy them straight from the hard shell, blended into sauces, or baked into desserts, these nuts bring incredible flavor, texture, and health benefits to the table.

What are Pistachios?

Pistachios are the edible seeds of the Pistacia vera tree, a small flowering tree native to the Middle East and Central Asia. Technically, they are seeds rather than true nuts, but they’re classified as tree nuts in the culinary world. The seed is encased in a hard beige shell that naturally splits open as it matures, revealing the green nut inside.

Slightly sweet, earthy, and rich, pistachios are known for having a unique flavor unlike other nuts. They’re also recognized by their vibrant green color, particularly from raw pistachios with their papery skin removed.

Types of Pistachios

There are several varieties of pistachios worldwide, each with subtle differences in flavor and appearance:

• Kerman Pistachios: The most common variety in the U.S., known for their large size.
• Iranian Pistachios: Little green gems, renowned for their rich flavor and naturally bright color.
• Turkish Pistachios (Antep): Smaller but more intensely flavored, often used in traditional desserts like baklawa (baklava).
• California Pistachios: Widely available and consistent in size, grown primarily in California’s Central Valley.

History and Origins

Pistachios are one of the oldest cultivated nuts, with a history dating back over 9,000 years. Native to the Middle East, they were a luxury food in ancient Persia and were enjoyed by royalty, travelers, and traders along the Silk Road.

Eventually, they spread to Europe and the Mediterranean through trade. They came later to the United States in the 19th century, where California became the leading producer. Today, Iran, the U.S., and Turkey are among the largest pistachio growers.

Health Benefits of Pistachios

Pistachios are more than a delicious snack. They’re such nutritious nuts–a nutrient powerhouse. For instance, pistachios are an excellent source of vitamins, nutrients, and fiber. They’re rich in:

• Protein & fiber: Eating pistachios can help keep you full and satisfied (about 25 grams of protein per cup)
• Heart-healthy fats: The nuts are made up of mostly monounsaturated and polyunsaturated fats that support cardiovascular health (about 56 grams of fat per cup). 
• Antioxidants: A single serving contains high levels of lutein and zeaxanthin, which support eye health.
• Vitamins & minerals: Pistachios are packed with vitamin B, potassium, and magnesium.

Research suggests that pistachio consumption may help prevent cardiovascular disease (lowered risk of heart disease), manage blood sugar, and promote healthy body weight when enjoyed as part of a balanced diet.

How to Store

To keep pistachio nuts fresh and flavorful, the best way to store them is to keep or transfer them to an airtight container. They will keep fresh in sealed container in a cool, dark place at room temperature for up to six months. For longer storage or if you don’t live in a dry climate, refrigerate or freeze them for up to a year. I personally find that unshelled pistachios last longer than shelled pistachios.

Ways to Use

Pistachios are versatile and add crunch, color, and flavor to countless dishes: 

• Snack Time: The easiest way to enjoy them is out of hand! Eat them raw, roasted, salted, or flavored. Or, add them to olive oil chex mix. You can add your spices to them too, such as 7 Spice, sweet chili, or a pinch of cayenne pepper.
• Baking: Add them to cookies like baklawa nests and ma’amoul, cakes, biscotti, and pastries.
• Desserts: Incorporate them into desserts such as rhubarb tart, olive oil baklawa, pistachio gelato, and nougat. Sprinkle them over ice cream.
• Savory dishes: Crushed pistachios make a great crust for chicken or fish.
• Salads & grain bowls: Use them as a topping for crunch and protein.
• Sauces & spreads: Blend the shelled nuts into salad dressings, pistachio butter, pistachio pesto, or pistachio cream.

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