Pine Nuts

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Pine Nuts

Pine Nuts: Pine nuts refers to the seeds of certain pine trees. Pine nuts grow between the scales of the pine cones. They have shells of varying thickness depending on the variety of pine tree. Pine nuts are harvested by first collecting mature cones, the cones are heated to open the scales and release the seeds, which are then hulled. Pine nuts can be purchased pre-hulled, or in the shell, although they are difficult to find in the shell and require much extra work. Each pine nut is very small by nut standards, the primary reason why many species of pine tree are not suitable for nut harvesting is the size of the seed, not the edibility. Hulling a bag of pine nuts in the shell is an exercise in patience... In North America pinyon pine tree nuts are commonly used, their seeds are less than 1/2 inch long and teardrop shaped. Pine nuts are popular in Europe and Asia too, particularly in Italy. Pine nuts have been consumed by humans since prehistoric times.

Pine nuts are best lightly toasted. Heating pine nuts adds character and enhances the flavor. One of the main ingrediants in pesto, pine nuts can enhance many dishes. There is even a pine nut "coffee" that can be found in the Southwest. Add them to meats and fish, salads, vegetables or deserts. They have a light nutty flavor and a delicate sweetness. Sprinkle a handful over a pork roast or chicken in your crock pot and then add your usual seasonings and vegetables. They are wonderful in soups and stews too. Cooking or toasting them first makes a marked improvement in their flavor. Toss them gently in a skillet over medium heat until uniformly light brown in color. Roasted in the shell they make a healthy and delicious but work intensive snack.

Very high in protein, vitamins E, D, A, and C, and monounsaturated fat, pine nuts are a healthy and tasty addition to any meal. They are particularly good for children and teans as they contain many beneficial nutrients specific to growing bodies. Pine nuts are also a good source of minerals and micronutrients, and contain nearly as much lecithin as soy beans. Iodine, fiber, amino acids, antioxidants, easily digestible.....pine nuts are a super food!

 

    Pine Nut Facts:
  • Pine nuts are the seeds of pine trees
  • Not all species of pine trees produce seeds large enough to harvest
  • All pine nuts are edible
  • Pine nuts have been consumed by humans since Paleolithic times
  • Pine nuts can be eaten raw, toasted, or cooked
  • Pine nuts are used in many dishes, including entrees and deserts
  • Very high in monounsaturated fat, vitamins and protein
  • Very healthy for growing kids and teens
  • Pine nuts are popular in Europe, Asia and the US
Nutritional data per 100g raw:

  • Alanine - 0.684 g
  • Arginine - 2.413 g
  • Ash - 2.59 g
  • Aspartic acid - 1.303 g
  • Betaine - 0.4 mg
  • Calcium, Ca - 16 mg
  • Carbohydrate, by difference - 13.08 g
  • Carotene, beta - 17 mcg
  • Choline, total - 55.8 mg
  • Copper, Cu - 1.324 mg
  • Cystine - 0.289 g
  • Energy - 2816 kj
  • Energy - 673 kcal
  • Fatty acids, total monounsaturated - 18.764 g
  • Fatty acids, total polyunsaturated - 34.071 g
  • Fatty acids, total saturated - 4.899 g
  • Fiber, total dietary - 3.7 g
  • Folate, DFE - 34 mcg_DFE
  • Folate, food - 34 mcg
  • Folate, total - 34 mcg
  • Fructose - 0.07 g
  • Glucose (dextrose) - 0.07 g
  • Glutamic acid - 2.926 g
  • Glycine - 0.691 g
  • Histidine - 0.341 g
  • Iron, Fe - 5.53 mg
  • Isoleucine - 0.542 g
  • Leucine - 0.991 g
  • Lutein + zeaxanthin - 9 mcg
  • Lysine - 0.540 g
  • Magnesium, Mg - 251 mg
  • Manganese, Mn - 8.802 mg
  • Methionine - 0.259 g
  • Niacin - 4.387 mg
  • Pantothenic acid - 0.313 mg
  • Phenylalanine - 0.524 g
  • Phosphorus, P - 575 mg
  • Phytosterols - 141 mg
  • Potassium, K - 597 mg
  • Proline - 0.673 g
  • Protein - 13.69 g
  • Riboflavin - 0.227 mg
  • Selenium, Se - 0.7 mcg
  • Serine - 0.835 g
  • Sodium, Na - 2 mg
  • Starch - 1.43 g
  • Sucrose - 3.45 g
  • Sugars, total - 3.59 g
  • Thiamin - 0.364 mg
  • Threonine - 0.370 g
  • Tocopherol, gamma - 11.15 mg
  • Total lipid (fat) - 68.37 g
  • Tryptophan - 0.107 g
  • Tyrosine - 0.509 g
  • Valine - 0.687 g
  • Vitamin A, IU - 29 IU
  • Vitamin A, RAE - 1 mcg_RAE
  • Vitamin B-6 - 0.094 mg
  • Vitamin C, total ascorbic acid - 0.8 mg
  • Vitamin E (alpha-tocopherol) - 9.33 mg
  • Vitamin K (phylloquinone) - 53.9 mcg
  • Water - 2.28 g
  • Zinc, Zn - 6.45 mg
  • Pine Nuts with Shels
    Pine Nuts have shells of varying thickness

     

    Pine Nuts or Pinion Nuts
    Pine Nuts grow under
    the scales of pine cones

    Where to buy: Pine Nuts