Pistachios
Pistachios ~ Super Nuts & Seeds
These super nuts originated in the Middle East and are one of the oldest flowering nut trees in the world, with evidence suggesting that people have enjoyed them from as early as 7,000 B.C. Today, in China, this little power house is often given as a gift during the Chinese New Year as a symbol of health, happiness and good fortune, perhaps for good reason. While enjoyed around the world for their crunchy, delicious taste, new research continues to show the big health benefits of these little pistachio nuts. Nutritional Powerhouse Pistachios are a nutritional powerhouse, containing more than 30 different vitamins, minerals and beneficial phytonutrients including thiamin, potassium, fiber, magnesium and vitamin-B6. And more good news for fans: studies have shown they deliver a number of health benefits including help with managing diabetes and reducing risk for some cancers and cardiovascular disease. Lung Cancer
A daily dose of pistachios may help reduce the risk of lung and other cancers. This is because these super nuts are a good source of gamma-tocopherol (a form of vitamin-E), which is thought to help in the fight against cancer. It's known that vitamin-E provides a degree of protection against certain forms of cancer.
Higher intakes of gamma-tocopherol, which is a form of vitamin-E, may reduce the risk of lung cancer. Cardiovascular Health
Pistachios also provide heart healthy antioxidants.
And most of the fat in them, is the 'good' fat that helps lower the risk of heart disease. 
Recent research we've read from Penn State found that eating one to two handfuls a day resulted in a nine to 12 per cent reduction in "bad" LDL cholesterol levels.And according to the Mayo Clinic, eating nuts, including these, reduces your risk of developing blood clots that can cause a fatal heart attack.
Phytosterols, a substance that helps the body from absorbing cholesterol, can prevent arteries from clogging and to keep blood vessels clean. Diabetes
And a study from the University of Toronto found that when a handful of these super nuts were eaten with a high glycemic index food (like white bread), the pistachios helped to thwart a rise in blood sugar.
They also helped to suppress appetite by reducing hunger-stimulating hormones. They've also been called the 'skinny nut' because they're one of the lowest calorie, lowest fat and highest fiber nuts. (Each super nut contains 3-4 calories.) Go Just a Little Nutty While they may contain fewer calories than many other nuts, portion control is still important to avoid weight gain. (Particularly since they're so dangerously addictive!)
Looking for some ways to add healthy 'nut fat' to your diet without going overboard?
Try these ideas: ~ Top hot or cold cereal with a handful of nuts. ~ Sprinkle a few of them crushed on top of yogurt, low fat ice cream or frozen yogurt. ~ Slice and add to steamed vegetables, chicken, pasta or salads. ~ Add nuts to bread, pancakes, waffles, or muffins. ~ Combine with popcorn for a tasty snack. Now, if you're wondering what to have for dinner this evening... Roasted Beet "Carpaccio" Salad
Time: 20 minutes Servings: 4 Ingredients:
3 med. beets, trimmed and scrubbed 1 med. peach, pitted and chopped 2 Tbs. red wine vinegar 2 tsp. extra virgin olive oil 1/2 c. shelled unsalted pistachios, coarsely chopped (MUFA) 1 1/2 oz. soft goat cheese, finely crumbled
Preparation; 1. Place beets in large microwaveable dish or bowl and cover with 3 layers of paper towels. Microwave on high 10 to 12 minutes or until beets are easily pierced with knife. Set aside until cool enough to handle. Rub skins off using paper towels or paring knife. Cut beets crosswise into at least 12 slices each.
2. Arrange beets on platter or divide among 4 bowls. Top with peach. Drizzle with vinegar and oil. Sprinkle with pistachios and goat cheese. Add freshly ground black pepper to taste, if desired. Serve warm or chilled.
Nutritional Info: Per Serving 180 Calories, 7 g. Protein, 13 g. Carbohydrates, 4 g. Fiber, 12 g. Fat, 3 g. Saturated Fat, 5 mg. Cholesterol, 89 mg. Sodium
Tip: When using flavorful but high-fat ingredients like goat cheese, measure, don't estimate. Adding an extra ounce tacks on 1 g. of sat fat and 10% more calories per serving. 
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