THE POWER OF Pistachios

Packed with nutrients, this little nut goes from snacks to dinner and dessert with ease.

You have no doubt heard that nuts can be good for you. Nuts, such as pistachios, contain a host of vitamins, minerals, and other nutrients. But, in addition to snacking, pistachios are a great component of appetizers, main meals, side dishes, and sweet treats. And did you know California produces about 98% of the domestic crop? Here are nutrition facts and recipes to easily add these delicious nuts to your meals and treats.

pistachio nutrition in a nutshell: One serving of pistachios (1 ounce) is 49 nuts, more than other tree nuts. (You get 18 cashews or 22 almonds per 1-ounce serving.)

Pistachios have been dubbed the “skinny nut,” because a serving of pistachios is one of the lowest in calories (160), lowest fat (13 grams), and highest fiber (3 grams) nuts. (While a serving of pistachios has the same calories as a serving of cashews and 10 fewer calories than almonds, you get more pistachio nuts per 1-ounce serving.)

Almost 90% of the fat found in pistachios is the healthy monoand polyunsaturated fats. Because oils are not used during roasting, pistachios are naturally trans fat-free.

Pistachios are a good source of fiber, providing 3 grams per serving (12% of the daily value per 30-gram serving (about 1 ounce), that’s more than many types of whole fruit. You would have to eat two plums to get the same amount of fiber found in one serving of pistachios. And that’s about the same amount as in a serving of oatmeal.

One serving contains as much dietary fiber as ½ cup cooked broccoli.

Pistachios are an excellent source of vitamin B6, copper, and manganese. The little nut also provides potassium and is a good source of phosphorus and magnesium.

One serving has as much potassium as half of a large banana.

Pistachios are rich in antioxidants, which are great for helping to fight against free radicals. In a USDA study, pistachios were placed in the group with the highest antioxidant capacity, as compared to over 100 different foods.

Chocolate Chip Pistachio Bark

MAKES ABOUT 4 SERVINGS | RECIPE BY SHERENE CHOU, COURTESY AMERICAN PISTACHIO GROWERS

This super-easy treat combines everyone’s favorite chocolate with crunchy pistachios.

1 cup dark or semi-sweet chocolate chips

½ cup pistachios, chopped

1. Lay parchment paper on a baking sheet. Roughly chop pistachios.

2. Melt chocolate chips in the microwave for 30 seconds or stovetop in a separate bowl over boiling water.

3. Spread melted chocolate on parchment. Sprinkle the chopped pistachios on top. Freeze for 20 to 25 minutes.

4. Break apart into uneven pieces.

Zucchini Spirals with Wonderful Pistachios, Garlic, and Chicken

MAKES 4 SERVINGS | RECIPE COURTESY WONDERFUL PISTACHIOS for the dressing

This spiralized dish is a celebration of spring with green zucchini, green mint, and green pistachios.

3 tablespoons Wonderful Pistachios No Shells Roasted & Salted, finely chopped

2 tablespoons red wine vinegar

1 teaspoon honey

2 tablespoons olive oil for the zucchini dish

½ cup Wonderful Pistachios No Shells Roasted & Salted, chopped, divided

1 tablespoon olive oil

2 small garlic cloves, minced 3 medium zucchini, spiralized ½ teaspoon kosher salt

2 cups poached or rotisserie chicken, shredded ¼ cup fresh mint, chopped ½ teaspoon pink peppercorns

1. For the dressing, whisk together finely chopped pistachios with the vinegar, honey, and oil. Set aside.

2. For the zucchini dish, heat olive oil over medium-high heat in a large nonstick skillet. Add minced garlic and cook for 30 seconds. Add spiralized zucchini, salt, and ¼ cup Wonderful Pistachios to skillet. Sauté for 2 to 3 minutes until tender and heated through. Remove from heat, then add the chicken and dressing.

3. Toss zucchini, chicken, and dressing to thoroughly mix. Top with mint, peppercorns, and remaining ¼ cup pistachios to serve.

Wonderful Pistachios

Lemon Gremolata Over Grilled Asparagus

MAKES 4 SERVINGS | RECIPE COURTESY WONDERFUL PISTACHIOS for the gremolata

With a Wonderful Pistachios twist, this easy-to-prepare dish is a classic way to serve asparagus in the Italian region of Lombardy—and it only takes a few minutes to put together.

½ cup Wonderful Pistachios No Shells Lightly Salted, chopped

2 cloves garlic, minced

¾ cup flat-leaf parsley, roughly chopped

1 lemon, zested, then quartered into wedges (for serving) for the asparagus

2 teaspoons extra-virgin olive oil

1⁄8 teaspoon kosher salt

1⁄8 teaspoon freshly cracked black pepper

1bunch asparagus

(about 1 pound), lower stems removed and trimmed

1. For the gremolata, place the pistachios, garlic, and parsley in the bowl of a small food processor and pulse until roughly chopped. Set aside.

2. For the asparagus, preheat the grill to medium-high heat or set a grill pan over medium-high heat. Clean and lightly oil the grates of the grill or lightly coat the grill pan with oil.

3. Toss the asparagus with the olive oil, salt, and pepper. Place asparagus on the grill and cook, turning twice during cooking time, until tender, about 10 minutes.

4. Transfer asparagus to a serving plate and garnish with gremolata and lemon wedges. Squeeze lemon over asparagus just before enjoying.