PISTACHIO POWER KNOCKS DOWN HEART DISEASE RISK
Posted by Zel Allen's nutgourmet on April 28, 2009
While there is still concern about salmonella contaminated pistachios, safe sources do exist. Check your local supplier, and ask questions about their suppliers. When you locate safe sources, stock up on them, prepare the incredibly delicious recipe below, and bone up on some heart-friendly pistachio facts.
Aside from being a tasty snack and a delicious addition to desserts, main dishes, soups, salads, sauces, and salad dressings, pistachios have proven themselves to be highly nutritious and medically effective in lowering the risk for coronary heart disease.
Several studies in recent years have focused on the natural cholesterol-lowering effects of pistachios without the use of statin drugs. One study conducted at Penn State University was a controlled feeding study using the American Heart Association Step 1 diet. The Step 1 study successfully demonstrated the powerful effects of pistachios in lowering total cholesterol by 8.4 percent and LDL cholesterol by 11.6 percent when eaten daily in three-ounce portions. Pistachios also contain high levels of antioxidants that aid in reducing inflammation in the arteries.
Another study conducted in Turkey and published in Nutrition, Metabolism & Cardiovascular Disease in 2006, examined the effects of pistachios on plasma lipid profile and oxidative status in 24 healthy men and 20 healthy women. After one week on their normal diets, half the group continued their regular diet, while the other half substituted pistachios for 20% of their daily calorie intake for three weeks.
Before and after the study, blood tests were charted for LDL (the bad cholesterol), HDL (the good cholesterol), total cholesterol, triglycerides, MDA (malondialdehyde), and AOP (antioxidant potential). After the three weeks, the pistachio group was found to have significantly decreased their total cholesterol, MDA levels, and total cholesterol to HDL levels, and the LDL/HDL ratios. The results showed that those on the pistachio diet decreased oxidative stress, improved their total cholesterol, and increased their HDL levels.
Those irresistible little green wonders are packed with protein and fiber, yet they are low in carbohydrates. Their high levels of good fats, mostly monounsaturated (fats), are part of their charm in lowering cholesterol. Pistachios are also a good source of arginine, a highly respected amino acid needed for the body to manufacture nitric oxide, known for its ability to dilate the blood vessels.
Natural plant fats called phytosterols are nature’s way of preventing the absorption of excess cholesterol into the blood. After peanuts, pistachios score next highest in phytosterols among the nut family with 214 mg of phytosterols for 3.5 ounces.
If you need a boost in potassium, count on pistachios with 1025 mg for that same 3.5 ounces. If you’re deficient in minerals like iron, zinc, copper, magnesium, or selenium, you might enjoy snacking on two generous handfuls of pistachios a day—that’s equal to about 3.5 ounces.
For so many nutritional needs, you can consider pistachios among your good friends. And to reap the benefit of pistachios to the fullest, be sure to reduce your intake of other dietary saturated fats, such as dairy products, meat, chicken, or fish. The studies and nutritional information were conducted using raw pistachios.
Gebauer, Sarah K., Penny Kris-Etherton, Colin D. Kay, Sheila G. West, and P. Alaupovic. “Pistachios Lower Cholesterol, Provide Antioxidants.” Science Daily. http://www.sciencedaily.com/releases/2007/04
Kocyigit, A, A.A. Koylu, H. Keles, “Effects of Pistachio Nuts Consumption on Plasma Lipid Profile and Oxidative Status in Healthy Volunteers.” Nutrition, Metabolism & Cardiovascular Disease. 2006 16(3):202-9.
Here’s a dish that frames beautiful, bright green pistachios with a backdrop of a golden brown garbanzo paté. Served as a casual, make-ahead dish, the paté becomes a tasty hot or cold filling for a sandwich. Cut it into squares and serve it as appetizer finger food at a party or picnic. To turn the paté into a hot or cold signature entrée, cut it into slices or wedges and serve them on a lettuce-lined platter with a dollop of Tofu Sour Cream and a sprinkling of paprika and minced chives topping each slice.
GARBANZO BEAN PATE WITH PISTACHIOS
Yield: 8 to 10 servings
1 large onion, finely minced
1 large carrot, peeled and finely minced
5 cloves garlic, minced
1 1/2 teaspoons dried basil
1 teaspoon curry powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried thyme
3 tablespoons tamari or soy sauce
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
1 3/4 cups garbanzo bean flour
3 1/2 cups water
3/4 cup raw pistachios
1 medium tomato, sliced, slices halved
1 Japanese or Persian cucumber, sliced
Sprigs of fresh dill or cilantro
1. Line a 9 x 5 x 3-inch loaf pan or a ring mold with enough plastic wrap to drape over the sides and set aside.
2. Combine the onion, carrot, garlic basil, curry powder, cumin, salt, pepper, and thyme in a large, deep non-stick skillet. Add the soy sauce, olive oil, and lemon juice and cook and stir over high heat for 3 to 4 minutes or until the onion is soft and transparent. Reduce the heat to medium.
3. Add the garbanzo bean flour to the skillet and add the water, a little at a time, stirring constantly with a wooden spoon until the mixture is smooth. Adjust the heat to medium-high, if needed, and cook for 20 to 25 minutes, stirring frequently, until the mixture reaches the consistency of very thick porridge and begins to pull away from the sides and bottom of the pan. A thin, dry crust will form on the bottom of the pan.
4. Add the pistachios and stir well to distribute them evenly throughout the mixture. Spoon the paté mixture into the prepared loaf pan or ring mold, pressing firmly to eliminate any air spaces. Set aside for about 30 minutes to cool the paté. Fold the excess plastic wrap over the paté, covering it completely, and chill for at least 4 to 12 hours to firm.
5. Uncover the paté and unmold it onto an attractive serving platter. Garnish the top with quartered cucumber slices and surround the paté with the tomato halves topped with cucumber slices. Tuck a few springs of herbs around the base of the paté and cut it into serving slices or wedges.
Note: Garbanzo bean flour, also called chickpea flour, can be found in Middle Eastern or Indian markets. Because this special dish needs to be refrigerated for a minimum of 4 hours to cool and firm, begin preparation several hours ahead or the day before.
Variation: Other bean flours, such as lentils or green split peas, can be substituted for the chickpea flour. To create your own bean flour, measure 2 cups of dried green or brown lentils or green split peas and grind them into flour in a small electric mini chopper-grinder or coffee grinder. This quantity will equal the chickpea flour measurement. You will also need to increase the water measurement by approximately 2 tablespoons.
TOFU SOUR CREAM
Yield: 1 1/2 cups
1 12.3-ounce box extra firm silken tofu
1/4 cup fresh lemon juice
1/2 teaspoon rice vinegar
1/4 teaspoon salt
Combine all the ingredients in a food processor and process until smooth and creamy. Use immediately or chill for an hour or two before serving. Refrigerated, Tofu Sour Cream keeps for 1 week.