They ensure fiber, good fats and healthy proteins. They are perfect for recharging energy and good mood during breaks from study, work or after the workout. Here because
Pistachios are a treasure trove of minerals, vitamins and other precious substances for the proper functioning of the body. Consumed in the right quantities, they are the ideal snack to recharge your energy. Thanks to their nutritional properties, they help you feel more sprint from a physical and mental point of view. Let's see in detail what benefits they have and how to use them to prepare delicious snacks with the advice of American Pistachio Growers, non-profit association that unites American pistachio growers, ed Ermina Ebner, nutritionist biologist and food educator.
They are good for muscles
Exercising and following a complete, healthy and balanced diet is essential for staying healthy and fit. American pistachios are the ideal snack for those who train. Within 20-30 minutes from the end of the training it is necessary to consume a meal or snack, digestible and at the same time complete with all the nutrients (water, carbohydrates, proteins, fats, vitamins and minerals) in the right proportions. American toasted pistachios are perfect for recovery. They supply proteins complete with all 9 essential amino acids in adequate quantities. Among these, the leucine stands out. In a portion of about 30 grams they contain 475 mg. The advantages? Leucine is digested very quickly and provides a good stimulus for muscle protein synthesis.
They fight physical and mental fatigue
Pistachios are the ideal ingredient to regain concentration during breaks from work or study or to recharge energy after physical activity. They are in fact a good source of minerals. Among these, calcium, magnesium and potassium stand out which favor physical and mental recovery. They are also a source of B vitamins, valuable for fighting fatigue and feeling more snappy and vital.
They favor a good mood
Pistachios contain a booster of nutrients that support the tone. They are in fact a good source of tryptophan, an essential amino acid precursor of serotonin, the hormone that helps you feel more serene and relaxed. They are also a source of B vitamins, involved in the production of well-being neurotransmitters. Finally, they contain tyrosine, an essential amino acid that promotes the production of dopamine, also known as the motivation hormone, which helps you feel satisfied and full of desire to do.
6 delicious recipes for snacks based on American pistachios
Delicious smoothie to recharge after yoga
Recipe for 4 people. Leave 4 sachets of green tea to infuse in 500 ml of boiling water for about 5 minutes. Let them cool down. Shell and roughly chop a cup of American pistachios. Wash, peel and cut into small and regular pieces 1 ripe mango, 1 kiwi and 3/4 cup sliced pineapple. Add all the ingredients in the mixer and blend everything until a smooth and homogeneous mixture is obtained. Pour into 4 glasses and garnish with kiwi or pineapple slices.
Pistachio and sunflower seed crackers for a quick break
In a bowl mix together 200 grams of flour type 0 and 50 grams of corn flour. Finely chop 15 grams of pistachios together with 5 grams of sunflower seeds. Add the mince to the flours and season with a teaspoon of paprika, black pepper and the peel of half an untreated lemon. Add two tablespoons of extra virgin olive oil and mix well with a wooden spoon. Finally add half a glass of water, mixing everything first with a spoon and then with your hands. After 5 minutes the dough, worked both inside the bowl and on the work surface, will be homogeneous and ready to be rolled up in the food film and placed in the refrigerator for at least an hour. Preheat the oven to 180 ° C, roll out the dough and cut it using a cookie cutter of the desired shape. Cook the crackers for about 10-12 minutes at 180 ° C.
Ricotta, pistachio and turkey breast meatballs for the post-workout aperitif
Coarsely chop 60 grams of American pistachios. Put 100 grams of turkey breast slices in a mixer together 120 grams of ricotta and blend until soft. Transfer the mixture to a bowl. Remove two slices of crust bread and blend with an egg, 1 sprig of thyme and 2-3 sage leaves. Mix the two compounds, add 30 grams of Parmesan cheese, a pinch of salt, pepper and nutmeg and a little breadcrumbs to combine. With wet hands form the meatballs and pass them in the chopped American pistachios. Place them on a baking tray covered with parchment paper. Take a round of oil and bake at 200 ° C for about 20 minutes.
Pistachio and cheese bread to strengthen muscles and bones of the over
Coarsely chop 70 grams of American pistachios. In a bowl mix 150 grams of 00 flour and 100 grams of whole wheat flour. Create a recess in the center and pour 6 grams of brewer's yeast and 150 grams of warm water into it. Knead the dough by absorbing all the flour gradually. Add the chopped pistachios and 2 tablespoons of extra virgin olive oil. Knead vigorously until a soft and homogeneous dough is obtained. Put the bread dough to rise in a bowl, covering with cling film or a cloth for at least 2 hours. Once leavened, take the dough and form a loaf. Place the loaf on a baking tray covered with paper and let the bread rise for another hour. With a smooth blade knife, make transverse cuts on the surface of the bread, brush with oil and bake in a preheated oven at 200 ° C. Cook for about 30/35 minutes, then cut the pistachio bread into slices and serve together with 30 grams of Parmesan cheese.
Pistachios for children's snack after an hour of movement
For 8 pistachios equal to 8 portions. Prepare the American pistachio flour. Put the pistachios in the freezer the day before or a few hours before proceeding with the preparation. Add corn or rice starch or potato starch to the blender. One teaspoon for every 200 grams of pistachios is enough. Blend the pistachios a little at a time until a fairly fine powder is obtained. Proceed several times. Then, shell the number of toasted pistachios until about 100 grams. Put them in a blender and add half a teaspoon of starch (corn, rice, potato starch). In a bowl, whisk the eggs with the sugar until they are creamy and frothy. Add a generous spoonful of 00 flour, pistachio flour and starch slowly sifted, alternating them with 3 tablespoons of extra virgin olive oil to be poured flush. Mix well with the help of whips or an electric mixer. Finally add half a sachet of baking powder and a little pistachio grain. Cover a 10 cm cake mold with parchment paper and pour the dough. Bake at 180 degrees for about 30-40 minutes. Proceed with the toothpick test after 30 minutes to check the cooking. If the toothpick comes out damp, the cake will have to be cooked a little more, otherwise the oven can be turned off. Leave to cool for 5 minutes in the oven with the door open, then remove it from the oven and let it cool down well before gently removing it from the mold. Divide into 4 portions. Melt a square of dark chocolate in each bain marie (or in the microwave) for each slice and the tasty snack is ready to be enjoyed slowly.
Pistachio yoghurt cake for post workout recovery
In a food processor chop 30 grams of pistachios, add 200 ml of partially skimmed milk or vegetable drink of oats or rice and then 250 grams of low-fat white yogurt or soy. Mix well. First add 100 grams of brown sugar, then 350 grams of whole wheat flour and 30 grams of starch, sifting them. Add 5 tablespoons of extra virgin olive oil flush and lastly a packet of vanilla yeast. Mix very well to obtain a creamy and homogeneous, but dense dough. At the end add another 30 grams of whole pistachios, mixing the dough gently with a spoon only so as not to crumble them. Transfer to a 24-26 cm diameter cake pan covered with parchment paper. Bake in a preheated oven at 180 degrees centigrade for about 30 minutes. Let cool before removing the cake from the mold. Cut it into slices and add the jam or fruit jam.
This recipe has already been read 201 times!