Generalities on pine nuts
THE Pine nuts they are the edible seeds produced by some species of pine; among these, the best known is Pinus pinea, also called "domestic" or "common" pine.
Nutritional characteristics of pine nuts
Like other oil seeds (dried fruit), pine nuts are also extremely energetic foods of vegetable origin.
The calories come essentially from lipids, of which they are particularly rich (50% of the weight of a dry pine nut). Totally cholesterol-free, pine nuts instead contain high quantities of triglycerides, respectively formed by mainly unsaturated fatty acids. Among these, to the advantage of the metabolic aspect, there is an EXCELLENT supply of linoleic acid (an essential polyunsaturated with a cholesterol-lowering function).
The pine nuts also boast a good protein content (30% by weight), characterized by a pool of amino acids which determines a fairly good biological value; the main amino acids are: glutamic acid, arginine and aspartic acid, while the limiting amino acid is lysine. able to optimize the physiological dilation of blood vessels (hence the commercial speculations on the alleged usefulness of arginine supplements in the treatment of hypertension and erectile dysfunction).
Pine nuts are also a great source of dietary fiber (4.5% of weight) even if, as we will specify below, the relative (reduced) consumption portions reduce their nutritional supplies. The quantity of carbohydrates, on the other hand, does not greatly affect the total energy intake of the food.
As regards the saline profile, the table below shows that pine nuts are rich in iron and phosphorus; from other sources, it seems that the concentrations of manganese, potassium, zinc and copper do not disappoint.
With regard to vitamins, the tocopherols (vitamin E) are especially appreciated in pine nuts, which give the seed valuable antioxidant characteristics. Also noteworthy are the levels of thiamine (vitamin B1), riboflavin (vitamin B2) and niacin (vitamin PP).
Ideal for athletes, pine nuts should instead be consumed VERY sparingly by overweight subjects, since 100g of dried seeds provide about 600Kcal.
Pine nuts can be a panacea for improving the lipid profile of patients with hypercholesterolemia and, given the considerable presence of arginine, they could also have some usefulness within the diet against hypertension. They are also indicated for the growing subject, during pregnancy (provided that food allergy can be totally excluded) and in various conditions characterized by asthenia (some hypothesize that pine nuts also have an energizing function independent of the caloric one). , are not particularly suitable, as they are responsible for a slight alteration in the taste of breast milk. Furthermore, although their intake should increase the intake of essential fatty acids in the milk, for the protection of the infant it is advisable to exclude potentially foods from the nurse's diet. allergenic agents (group of which pine nuts are part).
Nutritional values (per 100 g of edible portion)
In general, the consumption of these small oil seeds (currently marginal) should in any case be re-evaluated; this does NOT mean that they should be included in the "customary diet in large portions (also taking into consideration the high cost, about 45 or 90 € per kg, depending on the origin); simply. pine nuts can be an" excellent alternative to the more common ones. : walnuts, pecans, almonds, hazelnuts, pistachios, peanuts etc.
The average portion of pine nuts corresponds to about 1 tablespoon per day, or roughly 60kcal.
Gastronomic applications of pine nuts
Pine nuts are mainly used in the preparation of desserts, such as apple strudel, and, especially during the Christmas period, as a table fruit. There are also several savory recipes that include pine nuts among the ingredients. One of these is pesto alla genovese, a traditional condiment for pasta; a very interesting variant is certainly the one proposed by Alice: Pasta with Rocket Pesto, Ricotta, Tomatoes and Pine Nuts. How not to mention the various roasts of meat, such as pork (loin), beef (rump), wild boar, roe deer, duck, etc., which are enriched with the addition of these seeds and other ingredients. Less known but still present, some fish-based formulas; among the best known we mention the cod stewed in red, stuffed squid, sardines in saor and various types of carpaccio.
Pine nuts are NOT easy to store foods. Although it contains a high quantity of tocopherols (vitamin E antioxidant), this is however not sufficient to preserve the nutritional integrity of the seed, which soon goes to rancidity of the polyunsaturated fats. In any case, if kept inside their shell and in a cool and dry environment, pine nuts can also be kept for a very long time; the same cannot be said for already shelled (albeit dried) pine nuts, in particular if exposed to the " air, light and heat.
By virtue of the high lipid content, the oil of the same name can be extracted from the pine nuts by pressing; this is particularly appreciated by gourmets and health enthusiasts, both for its delicate flavor (similar to that of hazelnut) and for its remarkable antioxidant properties.
Production of pine nuts
From 100kg of pine cones you get about 25kg of pine nuts in shell and only 6-8 kg of shelled pine nuts.
To obtain the finished product, the pine cones are collected (in the period between autumn and spring), stacked and left to dry until the first ones. The heat facilitates the extraction of the pine nuts which, after being removed, are shelled and washed. , dried, selected and packaged.
Pasta with rocket pesto, ricotta, tomatoes and pine nuts
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