Recharge With Pine Nuts

The edible seeds of pine trees are called pine nuts.

They contain about 31 grams of protein per 100 grams of nuts, the highest of any seed.

Approximately twenty species of trees have seeds big enough to harvest.

Other species have seeds that can be eaten, but the seeds are little and aren't of any value nutritionally.

They can be pressed to extract oil, which is prized for its nutty and mild flavor. It's valued for its health benefits such as antioxidant action and appetite suppression.

A specialty coffee is made from them and found in the Southwest United States, especially New Mexico. It's called Pinon, and it is a dark roast coffee with a deep, nutty flavor.

Pine nuts are an excellent resource for dietary fiber, as well as a vital module of pesto. They're often included in fish, vegetable and meat dishes.

Health Benefits of Pine Nuts

Pine nuts are nature's only source of pinoleic acid, which stimulates hormones and helps diminish your appetite.

Pine nuts have the highest concentration of oleic acid. That's a monounsaturated fat that aids the liver in eliminating harmful triglycerides from our body. That helps protect our heart.

Pine nuts are packed with 3mg of iron per one ounce serving. Iron is a key component of hemoglobin, the oxygen carrying pigment in blood that supplies energy.

They are rich in magnesium which helps alleviate muscle cramps, tension and fatigue.

Healthy Recipes with Pine Nuts

Broccoli Bacon Salad Recipe

Ingredients:

   -  2 bunches broccoli separated into flowerets
   -  1/2 cup chopped red onion diced fine
   -  1 cup raisins
   -  1/2 to 1 cup pine nuts chopped
   -  6 slices crisp bacon, shredded

Dressing

Ingredients

   -  1 cup miracle whip (mayonnaise if you prefer)
   -  1/2 cup pickle juice
   -  1 tablespoon sugar

Instructions:

1. Mix first five ingredients together.
   
2. Mix the dressing and pour over the salad.
   
3. Prepare at least 3 hours in advance.

Serves 8 to 10.

To eliminate extra fat, use turkey bacon or eliminate the bacon.

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Tasty Salmon

Ingredients and Instructions:

   -  2 cups bread crumbs, 1/2 cup pine nuts, 1/4 cup fresh mint and 1 tsp. lemon juice.
   -  Lightly wet 6 salmon fillets (approximately 6 to 8 oz. each)
   -  Roll in the crumb mixture and coat each fillet.
   -  Bake 10 minutes at 500 degrees until opaque in a non-stick baking dish.

Serves 6

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