Pine nuts come from pinyon pine trees. These pines are native to the United States, although other pines with edible pine nuts are native to Europe and Asia, like the European stone pine and the Asian Korean pine. Pine nuts are the smallest and the fanciest of all nuts. Pine nuts (also called pignoli) are the edible seeds of pine trees. Seeds are the inner, usually edible part of a hard, inedible nut casing. Pine nuts are one of the more expensive nuts on the market because of the time required to grow the nuts and the effort to harvest the seeds from their protective encasement.
Pine nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health. Pine nuts can increase your energy levels due to their protein, iron, and magnesium. The antioxidant power of vitamin E contained in them may help keep your skin healthy and young in appearance. Additionally, regularly eating pine nuts or other seeds and nuts may help reduce the risk of diabetes and heart disease. Other nutrients in pine nuts including Phosphorus to name. as a matter of fact, pine nuts are actually seeds. The issue, therefore, of whether pine nuts should be avoided in patients who are allergic to nuts and seeds can only be decided by clinical judgment. However, in most instances, we advise that patients who are allergic to nuts to avoid all nuts, including pine “nuts”.
Pine nuts grow in forests in their native countries of China, Russia, North Korea and Pakistan, not on farms. “Extracting the nuts is incredibly labour-intensive and this drives prices up” have been some of the common comments heard about this nut, a market intelligence company focused on food and agricultural products. What do pine nuts symbolize? In addition to spiritual consciousness and enlightenment, pinecones have also historically been used as symbols of everlasting or eternal life.
Here are a few health benefits of PINE NUTS:
1. It is regarded as a great source of vegan protein and is a heart-healthy ingredient.
2. It is considered to be good for the health of our eyes and bones.
3. Pine nuts are good for weight management and they also help in suppressing the appetite.
4. It is also believed that pine nuts boost our energy and also support healthy skin.
5. Pine nuts are also regarded as helping us in assisting weight loss and helps fight free radicals.
6. Consuming pine nuts also help boost metabolism and is rich in iron content which will helps blood circulation.
Here are a few popular and interesting culinary uses of pine nuts:
1. I have always tried using pine nuts in a number of ways when it comes to enjoying it at its very best with the crunch attached. Pine nuts go well into shakes, smoothies, and even add it to a raita.
2. Pine nuts can be used to make dips, dressings, garnishes for salads, cold dishes, sprinkling on salads etc.
3. A popular basil chutney called pesto, uses a good quantity of pine nuts which can go well as a dip, sauce, coating etc as well. Adding a little mint, coriander leaves with a dash of lime, garlic and seasonings.
4. It is fun using pine nuts adding it to snacky bites, stuffing as well as into aloo tikki concepts, cutlets, assorted veg canapes, etc.
5. Adding pine nuts to layers of lasagne, breaking them a little and using it in stuffing or fillings for ravioli with variety cheese and bell peppers, and a dash of spice and herbs is a good way to use its benefits.
6. Pine nuts go well into desserts as well, combine them a little gajar ka halwa or crumbled mava pedha and add a dash of chocolate sauce or brownie crumbs into it and roll them up into dessert cigars and enjoy it. Besides it can be used for sweets like phirni, seviyan kheer and more.
7. Another common way of using pine nuts is to have them go into fillings for sandwiches or stuffing for a samosa/ kachori etc. a paneer and pine nut ka paratha laced with pure ghee and spring greens remains a hot favorite of many.
Here are a few of my favorite recipes using Pine nuts in cooking:
Recipe-1] GREEN ACRE SALAD
Ingredients:
For the base of the salad:
Iceberg/ Lollorosso/ chicory/ purple cabbage- 1 cup
For the body of the salad:
Avocados- 2 ripe, ready to eat, peeled and cubed
Cherry tomatoes- 4-5 cut 1 x 2
Cucumber- 1 small, peeled, cubed
Blanched french beans- ½ cup
Pine nuts- 2-3 tbsp.
Can also use broccoli, mushrooms, radish, peas etc
For non-veg options in the same salad:
Boiled diced eggs- 2 no
Chicken salami- ½ cup cubes
Chicken sausages- ½ cup sliced
Boneless chicken cubes- ½ cup boiled
Saute prawns- 1 cup
Roast or grilled meat- 1 cup sliced
For the dressing of the salad:
Olive oil-1/4 cup
Lime juice- 2-3 tbsp.
Mustard paste-1 tsp
Brown sugar-1 tsp
Chopped dates-2-3 tbsp.
Mint leaves- 8-10 no
Orange segments- ½ cup
For the garnish of the salad:
Assorted fresh herbs-1/2 cup
Micro-greens/ edible flowers-1/4 cup
Assorted nuts and seeds-2-3 tsp
Berries/ seasonal fruits- as desired.
Method:
1. Prepare all the elements of the salad as listed and keep all its components ready.
2. Wash and rinse the assorted lettuce leaves under running water and place them in ice cold water until used.
3. In a mixing jar or bowl, combine together the ingredients for the dressing, mix or shake and keep it ready.
4. Arrange all the ingredients for the body of the salad, check the list for veg or non-veg options.
5. Just before serving, remove the lettuce from the water, pat dry the leaves and place it on the serving salad plate or bowl.
6. In a mixing bowl, toss together the dressing and body of the salad and check for seasonings, place it on the serving plate and garnish appropriately and serve the salad.
Recipe-2] HIDDEN TREASURE HUNT SALAD
Ingredients:
For the base of the salad:
Iceberg/ Lollorosso/ assorted cabbage leaves- 1 cup
For the body of the salad:
Boiled chicken breasts- 2 no
Grated cheese-1/2 cup
Sliced fried browned onions- ½ cup
Assorted nuts- 2-3 tbsp. chopped
Butter-2 tsp
Chili flakes-1/2 tsp
Mixed herbs- ½ tsp
Salt and pepper to taste
Additional ingredients for the salad:
White radish/ red radish/ cherry tomatoes/ cucumber
Carrots/ boiled chick peas/ boiled eggs etc
For the dressing of the salad:
Olive oil- 2-3 tbsp.
Salt and crushed black pepper
Mustard paste-1 tsp
White wine- 1-2 tsp
Mixed herbs-1/2 tsp
Lime juice- 2- 3 tsp
Mango pickle masala- 1-2 tsp
Mayonnaise-1/4 cup
Coriander and mint leaves- 10-12 no
For the garnish of the salad:
Assorted micro-greens- ½ cup
Pine nuts / Currants/ berries/ raisins/ apricots- 2-3 tbsp.
Assorted toasted seeds- pumpkin/ sunflower- 1-2 tsp
Method:
1. prepare all the parts of the salad one by one and keep them ready.
2. place the lettuce leaves/ greens in chilled water until being used.
3. Pre-prep all the ingredients going in from the non-veg point of view and also mix in the ingredients for the dressing in a mixing bowl or jar and keep chilled. Slit the chicken breasts, marinate in and out with salt, pepper, herbs, olive oil, and stuff the breasts with mix of grated cheese and nuts. Place them on a baking tray and cook in the oven at 180 degrees celsius for 20-25 mins and remove, slice them and keep aside.
4. Drain out the lettuce just before serving and pat dry the leaves. Arrange them on the serving salad plate and assemble the oven cooked chicken pieces on it and then place the tossed dressing and body of the salad on the bed of crispy lettuce.
5. Garnish the salad from a whole list of options as desired and not to forget the toasted pine nuts over the top and serve the tempting salad immediately.
Recipe-3] HERBED SPINACH AND PINE NUT COMBO
Ingredients:
Olive oil- 2-3 tbsp.
Garlic- 2-3 tsp sliced
Onion- 1 small chopped
Spinach- 2 cups, cleaned and blanched
Small baby potatoes- 150 gms, boiled and peeled
Mixed herbs- ½ tsp
Chili flakes- ½ tsp
Salt and pepper to taste
Fresh basil leaves- 8-10 no
Brown rice- 1 cup boiled
Red/ yellow/ green capsicums-1/2 cup cut into small cubes
Grated cheese- 2-3 tbsp.
Butter-2-3 tsp
Pine nuts- 2-3 tbsp.
Method:
1. Prepare all the ingredients for the recipe as listed.
2. Heat oil in a pan and saute the garlic, onions for a few seconds and add in the baby potatoes and saute them for a minute, add salt, pepper, herbs, chili flakes and mix well. Cook for 2-3 mins. remove and keep aside.
3. In the same pan, heat some more oil and add in the garlic and onions, saute until pink add in the blanched chopped spinach, salt, pepper, herbs, chili flakes to taste. Mix and cook for 1-2 mins.
4. In a serving dish, place the saute potatoes at the base and then sprinkle the cooked brown rice over it and add a little grated cheese and finally top it up with the saute spinach and pinenuts.
5. Cover and place the dish in the oven at 180 degrees celsius for around 12-15 mins and serve hot with garlic bread or a bowl of soup. The recipe can also be assembled and placed on a gas, covered and cooked in steam for 12-15 mins and served.
Recipe- 4] INDO WESTERN VEGGIE NUT STEW
Ingredients:
Oil-2 tsp
Butter- 2 tsp
Bayleaf- 2 no
Black peppercorns- 3-4 no
Celery-1/4 cup cut
Garlic- 2 tsp sliced
Shallots- 5-6 no, cut 1 x 2
Salt and pepper to taste
Carrots- ½ cup diced
Potatoes- 1/ 2 cup diced
Boiled assorted beans and pulses- 1 cup, chana/ rajma etc
Cauliflower/ mushrooms/ sweet potato/ yam/ broccoli can be used too.
Tomato puree- ½ cup
Chili flakes-1/2 tsp
Mixed herbs- ½ tsp
Water/stock- 2 cups
Pinenuts- 2-3 tbsp.
Red chili sauce-2 tsp
Soy sauce- 1 tsp
Parsley- 2-3 tsp chopped
To serve this stew:
Olive and parsley pilaf rice
Tomato and cheese fried rice
Pepper and mustard rice
Method:
1. Prepare all the ingredients for the stew recipe and keep it ready.
2. Heat a thick bottomed pan, add in oil and butter and add in the Bayleaf and peppercorns, add in the shallots, garlic and saute for a few seconds.
3. Now add in the carrots, potatoes, and all tough veggies first and add seasonings to taste. Add a little water or stock and allow to cook for 8-10 mins.
4. Add in the tomato puree, sauces as per taste, add in the other veggies as desired plus the boiled beans/ lentils and mix well. Cook further for around 12-15 mins and check for the liquid content as desired on the way, add in the toasted pine nuts, mix.
5. Serve the stew hot with choice of rice options to go along side to relish the flavors of the stew. Garnish the stew with fresh herbs, nuts and seeds.
Recipe- 5] CHICKEN PASTA PINE NUT DUO
Ingredients:
Pasta of your choice- 2 cups boiled
Olive oil- 2 tsp
Butter- 1 tsp
Boneless shredded chicken- 1 cup
Sliced garlic- 2 tsp
Chopped onions- 1 small
Sliced mushrooms- 1 cup
Celery-1/4 cup cut
Pinenuts- 2-3 tbsp.
Salt and pepper to taste
Mixed herbs-1/2 tsp
Chili flakes- ½ tsp
White sauce- ½ cup
Chicken stock-1 cup
Grated cheese-1/4 cup
White wine-2 tsp optional
Fresh cream-2 tsp
Fresh basil leaves- 10-12 no
Assorted veggies can also be used for the same pasta:
Broccoli/ Babycorn/ red capsicums/ boiled sweet corn/ asparagus/ zucchini cubes etc can be a good option as well.
Method:
1. Prepare all the ingredients for the pasta with pine nut combo.
2. Heat oil and butter in a pan add in the garlic, onions, celery and saute for a few seconds.
3. Add in the chicken pieces and allow to cook for a minute, add in white wine if desired. Add in the mushrooms, all other assorted veggies of your choice.
4. Add a little chicken stock/ water add seasonings, herbs to taste, allow to cook for a few mins. add in the white sauce, cream and little cheese and mix well.
5. now finally add in the boiled pasta of your choice and give It a nice toss with the sauce and cook for a minute. Add in fresh basil leaves, pinenuts and serve hot with garlic toasts.
Recipe- 6] SCRUMPTIOUS PEA AND PINE NUT DIP
Ingredients:
Boiled chickpeas/ kabuli chana- 1 cup
Olive oil- ¼ cup
Lime juice- 2- 3 tbsp.
Salt and pepper to taste
Mint leaves- 8-10 no
Roasted peanut powder- 2 tsp
Peanut butter- 2-3 tsp
Tahini paste- 2-3 tsp
Roasted crushed cumin powder-1/2 tsp
Chaat masala- ½ tsp
Mayonnaise-1/4 cup
Toasted crushed pinenuts- 2-3 tsp
Red chili powder/ chili flakes- 1-2 tsp
Micro-greens- to garnish
To serve the dip:
Assorted vegetable sticks of carrots/ cucumber/ white radish
Assorted crackers/ savoury biscuits/ lavash etc.
Method:
1. Prepare all the ingredients for the dip and keep it all ready.
2. Using a mixer jar/ food processor combine together the ingredients into the mixing bowl and add in little chilled water/ olive oil and process it to a smooth paste.
3. Add in the seasonings/ herbs, adjust the texture of the dip and spoon it into a serving bowl, drizzle a little olive oil and dust with a little chili powder/ chaat masala powder and serve it along with breads/ crackers etc as a dip.
BRIEF ABOUT THE AUTHOR: DR. KAVIRAJ KHIALANI – CELEBRITY MASTER CHEF IS A MUMBAI-BASED FOOD & HOSPITALITY CONSULTANT. HE HAS WORKED WITH ESTEEMED BRANDS LIKE THE TAJ GROUP OF HOTELS, KUWAIT AIRWAYS AND MANY MORE. BESIDES HAVING SPECIALISED IN OVER 33 PLUS INTERNATIONAL CUISINES CHEF KAVIRAJ IS A RENOWNED NAME IN THE WORLD OF HOSPITALITY EDUCATION, TRAINING AND DEVELOPMENT. HE HAS ALSO BEEN FEATURED ON STAR PLUS & COLORS TELEVISION. AN AWARDEE OF THE BHARAT VIDYA RATAN AWARD, BEST CHEF ASIA AWARD AND MANY MORE ACCOLADES MAKE HIM ONE OF THE ICONIC NAMES IN THE CULINARY WORLD.
