Pine nuts
Pine nuts can be more than just a garnish—they can play a central role in many recipes. Here are a few ideas where pine nuts shine as a main ingredient:
🥣 1. Pine Nut Soup (Italian-Style Pinoli Soup)
Ingredients:
100g pine nuts (lightly toasted)
1 small onion, finely chopped
1 garlic clove, minced
500ml vegetable broth
1 tbsp olive oil
Salt & pepper to taste
Instructions:
Sauté onion and garlic in olive oil until soft.
Add toasted pine nuts and stir for 1 minute.
Pour in broth, simmer 10–15 minutes.
Blend until smooth and creamy. Season to taste.
Optional: drizzle with olive oil and sprinkle with herbs.
🍞 2. Pine Nut Loaf or Spread (Middle Eastern Inspired)
Ingredients:
150g pine nuts
1 tbsp tahini
1 tbsp lemon juice
1 garlic clove
Salt and cumin to taste
Water or olive oil to loosen
Instructions:
Toast pine nuts until golden.
Blend all ingredients to a thick paste or spread.
Serve with bread, as a dip, or in wraps.
🥗 3. Pine Nut & Herb Salad
A minimalist salad where pine nuts are the star.
Ingredients:
100g pine nuts, toasted
Fresh parsley, mint, and dill
Lemon juice & olive oil
Salt & black pepper
Optional: feta or shaved parmesan
Toss gently—this salad is aromatic and nutty with a Mediterranean feel.
🍪 4. Pignoli Cookies (Italian Pine Nut Cookies)
Traditional Sicilian cookies, chewy and rich.
Ingredients:
200g almond flour
150g sugar
2 egg whites
1 tsp almond extract
100g pine nuts
Instructions:
Mix almond flour, sugar, egg whites, and almond extract.
Shape into small balls, press into pine nuts to coat.
Bake at 170°C (340°F) for 15–20 mins until golden.
🍝 5. Pine Nut Pesto (not just basil!)
Make a pesto where pine nuts are the main body, using less herb and more nut:
Ingredients:
100g pine nuts
1 small handful herbs (parsley, basil, or even spinach)
1 small garlic clove
Olive oil
Parmesan (optional)
Salt
Blend to a thick pesto—great for spreading on toast, stirring into couscous, or tossing with roast veg.
Pine nuts are healthy—when eaten in moderation. They’re rich in nutrients and healthy fats, but also quite calorie-dense. Here’s a breakdown:
✅ Health Benefits of Pine Nuts
🧠 1. Heart & Brain Health
High in monounsaturated fats, which support cardiovascular health.
Contain magnesium, vitamin E, and antioxidants, which protect brain and nerve function.
🍽 2. Rich in Plant Protein & Fiber
~14g protein per 100g
Good source of dietary fiber, which supports digestion and satiety.
🧬 3. Anti-inflammatory & Antioxidant Properties
Manganese, zinc, and vitamin E help reduce oxidative stress and inflammation.
💪 4. Energy Boosting
Contain iron and B vitamins, which help with red blood cell production and energy metabolism.
🩺 5. May Help Manage Cholesterol
The pinolenic acid in pine nuts may reduce appetite and help regulate LDL (“bad”) cholesterol.
⚠️ Things to Be Aware Of
High in calories: ~670 kcal per 100g, so best enjoyed in small amounts.
Rarely, some people experience “pine mouth”—a temporary bitter or metallic taste from certain batches (especially from some Asian-sourced pine nuts).
Nut allergies: Though technically seeds, they can still cause reactions in those with tree nut allergies.
TL;DR: Pine nuts are nutrient-dense and heart-healthy, but best eaten as part of a balanced diet due to their high fat and calorie content. They’re great sprinkled on salads, blended into dips, or featured in richer dishes—like the ones I shared above.