PICKING ON PINE NUTS: Pleasing to the Palate..!

BY: DR. KAVIRAJ KHIALANI – CELEBRITY MASTER CHEF.

Pine nuts come from pinyon pine trees. These pines are native to the United States, although other pines with edible pine nuts are native to Europe and Asia, like the European stone pine and the Asian Korean pine. Pine nuts are the smallest and the fanciest of all nuts. Pine nuts (also called pignoli) are the edible seeds of pine trees. Seeds are the inner, usually edible part of a hard, inedible nut casing.

Pine nuts are one of the more expensive nuts on the market because of the time required to grow the nuts and the effort to harvest the
seeds from their protective encasement. Pine nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health.

Pine nuts can increase your energy levels due to their protein, iron, and magnesium. The antioxidant power of vitamin E contained in them may help keep your skin healthy and young in appearance. Additionally, regularly eating pine nuts or other seeds
and nuts may help reduce the risk of diabetes and heart disease.

Other nutrients in pine nuts including Phosphorus to name. as a matter of fact, pine nuts are actually seeds. The issue, therefore, of whether pine nuts should be avoided in patients who are allergic to nuts and seeds can only be decided by clinical judgment. However, in most instances, we advise that patients who are allergic to nuts to avoid all nuts, including pine “nuts”.

Pine nuts grow in forests in their native countries of China, Russia, North Korea and Pakistan, not on farms. “Extracting the nuts is incredibly labour-intensive and this drives prices up” have been some of the common comments heard about this nut, a market intelligence company focused on food and agricultural products.

What do pine nuts symbolize? In addition to spiritual consciousness and enlightenment, pinecones have also historically been used as
symbols of everlasting or eternal life.

Here are a few health benefits of PINE NUTS:

1. It is regarded as a great source of vegan protein and is a heart healthy ingredient.
2. It is considered to be good for the health of our eyes and bones.
3. Pine nuts are good for weight management and they also help in suppressing the appetite.
4. It is also believed that pine nuts boost our energy and also supports healthy skin.
5. Pine nuts are also regarded as helping us in assisting weight loss and helps fight free radicals.
6. Consuming pine nuts also help boost metabolism and is rich in iron content which will helps blood circulation.

Here are a few popular and interesting culinary uses of pine nuts:

1. I have always tried using pine nuts in a number of ways when it comes to enjoying it at its very best with the crunch attached. Pine nuts go well into shakes, smoothies, and even add it to a raita.
2. Pine nuts can be used to make dips, dressings, garnishes for salads, cold dishes, sprinkling on salads etc.
3. A popular basil chutney called pesto, uses a good quantity of pine nuts which can go well as a dip, sauce, coating etc as well. Adding a
   little mint, coriander leaves with a dash of lime, garlic and seasonings.
4. It is fun using pine nuts adding it to snacky bites, stuffing as well as into aloo tikki concepts, cutlets, assorted veg canapes, etc.
5. Adding pine nuts to layers of lasagne, breaking them a little and using it in stuffing or fillings for ravioli with variety cheese and bell peppers, and a dash of spice and herbs is a good way to use its benefits.
6. Pine nuts go well into desserts as well, combine them a little gajar ka halwa or crumbled mava pedha and add a dash of chocolate sauce or brownie crumbs into it and roll them up into dessert cigars and enjoy it. Besides it can be used for sweets like phirni, seviyan kheer and more.
7. Another common way of using pine nuts is to have them go into fillings for sandwiches or stuffing for a samosa/ kachori etc. a paneer and pine nut ka paratha laced with pure ghee and spring greens remains a hot favorite of many.

Here are a few of my favorite recipes using Pine nuts in cooking:

Recipe-1] GREEN ACRE SALAD

Ingredients:

For the base of the salad:

• Iceberg/ Lollorosso/ chicory/ purple cabbage- 1 cup

For the body of the salad:

• Avocados- 2 ripe, ready to eat, peeled and cubed
• Cherry tomatoes- 4-5 cut 1 x 2
• Cucumber- 1 small, peeled, cubed
• Blanched french beans- ½ cup
• Pine nuts- 2-3 tbsp.
• Can also use broccoli, mushrooms, radish, peas etc

For non-veg options in the same salad:

• Boiled diced eggs- 2 no
• Chicken salami- ½ cup cubes
• Chicken sausages- ½ cup sliced
• Boneless chicken cubes- ½ cup boiled
• Saute prawns- 1 cup
• Roast or grilled meat- 1 cup sliced

For the dressing of the salad:

• Olive oil-1/4 cup
• Lime juice- 2-3 tbsp.
• Mustard paste-1 tsp
• Brown sugar-1 tsp
• Chopped dates-2-3 tbsp.
• Mint leaves- 8-10 no
• Orange segments- ½ cup

For the garnish of the salad:

• Assorted fresh herbs-1/2 cup
• Micro-greens/ edible flowers-1/4 cup
• Assorted nuts and seeds-2-3 tsp
• Berries/ seasonal fruits- as desired.

Method:

1. Prepare all the elements of the salad as listed and keep all its components ready.
2. Wash and rinse the assorted lettuce leaves under running water and place them in ice cold water until used.
3. In a mixing jar or bowl, combine together the ingredients for the dressing, mix or shake and keep it ready.
4. Arrange all the ingredients for the body of the salad, check the list for veg or non-veg options.
5. Just before serving, remove the lettuce from the water, pat dry the leaves and place it on the serving salad plate or bowl.
6. In a mixing bowl, toss together the dressing and body of the salad and check for seasonings, place it on the serving plate and garnish appropriately and serve the salad.

Recipe-2] HIDDEN TREASURE HUNT SALAD

Ingredients:

For the base of the salad:

• Iceberg/ Lollorosso/ assorted cabbage leaves- 1 cup

For the body of the salad:

• Boiled chicken breasts- 2 no
• Grated cheese-1/2 cup
• Sliced fried browned onions- ½ cup
• Assorted nuts- 2-3 tbsp. chopped
• Butter-2 tsp
• Chili flakes-1/2 tsp
• Mixed herbs- ½ tsp
• Salt and pepper to taste

Additional ingredients for the salad:

• White radish/ red radish/ cherry tomatoes/ cucumber
• Carrots/ boiled chick peas/ boiled eggs etc

For the dressing of the salad:

• Olive oil- 2-3 tbsp.
• Salt and crushed black pepper
• Mustard paste-1 tsp
• White wine- 1-2 tsp
• Mixed herbs-1/2 tsp
• Lime juice- 2- 3 tsp
• Mango pickle masala- 1-2 tsp
• Mayonnaise-1/4 cup
• Coriander and mint leaves- 10-12 no

For the garnish of the salad:

• Assorted micro-greens- ½ cup
• Pine nuts / Currants/ berries/ raisins/ apricots- 2-3 tbsp.
• Assorted toasted seeds- pumpkin/ sunflower- 1-2 tsp

Method:

1. prepare all the parts of the salad one by one and keep them ready.
2. place the lettuce leaves/ greens in chilled water until being used.
3. Pre-prep all the ingredients going in from the non-veg point of view and also mix in the ingredients for the dressing in a mixing bowl or jar and keep chilled. Slit the chicken breasts, marinate in and out with salt, pepper, herbs, olive oil, and stuff the breasts with mix of grated cheese and nuts. Place them on a baking tray and cook in the oven at 180 degrees celsius for 20-25 mins and remove, slice them and keep aside.
4. Drain out the lettuce just before serving and pat dry the leaves. Arrange them on the serving salad plate and assemble the oven cooked chicken pieces on it and then place the tossed dressing and body of the salad on the bed of crispy lettuce.
5. Garnish the salad from a whole list of options as desired and not to forget the toasted pine nuts over the top and serve the tempting salad immediately.

Recipe-3] HERBED SPINACH AND PINE NUT COMBO

Ingredients:

• Olive oil- 2-3 tbsp.
• Garlic- 2-3 tsp sliced
• Onion- 1 small chopped
• Spinach- 2 cups, cleaned and blanched
• Small baby potatoes- 150 gms, boiled and peeled
• Mixed herbs- ½ tsp
• Chili flakes- ½ tsp
• Salt and pepper to taste
• Fresh basil leaves- 8-10 no
• Brown rice- 1 cup boiled
• Red/ yellow/ green capsicums-1/2 cup cut into small cubes
• Grated cheese- 2-3 tbsp.
• Butter-2-3 tsp
• Pine nuts- 2-3 tbsp.

Method:

1. Prepare all the ingredients for the recipe as listed.
2. Heat oil in a pan and saute the garlic, onions for a few seconds and add in the baby potatoes and saute them for a minute, add salt, pepper, herbs, chili flakes and mix well. Cook for 2-3 mins. remove and keep aside.
3. In the same pan, heat some more oil and add in the garlic and onions, saute until pink add in the blanched chopped spinach, salt, pepper, herbs, chili flakes to taste. Mix and cook for 1-2 mins.
4. In a serving dish, place the saute potatoes at the base and then sprinkle the cooked brown rice over it and add a little grated cheese and finally top it up with the saute spinach and pinenuts.
5. Cover and place the dish in the oven at 180 degrees celsius for around 12-15 mins and serve hot with garlic bread or a bowl of soup. The recipe can also be assembled and placed on a gas, covered and cooked in steam for 12-15 mins and served.

Recipe- 4] INDO WESTERN VEGGIE NUT STEW

Ingredients:

• Oil-2 tsp
• Butter- 2 tsp
• Bayleaf- 2 no
• Black peppercorns- 3-4 no
• Celery-1/4 cup cut
• Garlic- 2 tsp sliced
• Shallots- 5-6 no, cut 1 x 2
• Salt and pepper to taste
• Carrots- ½ cup diced
• Potatoes- 1/ 2 cup diced
• Boiled assorted beans and pulses- 1 cup, chana/ rajma etc
• Cauliflower/ mushrooms/ sweet potato/ yam/ broccoli can be used too.
• Tomato puree- ½ cup
• Chili flakes-1/2 tsp
• Mixed herbs- ½ tsp
• Water/stock- 2 cups
• Pinenuts- 2-3 tbsp.
• Red chili sauce-2 tsp
• Soy sauce- 1 tsp
• Parsley- 2-3 tsp chopped

To serve this stew:

• Olive and parsley pilaf rice
• Tomato and cheese fried rice
• Pepper and mustard rice

Method:

1. Prepare all the ingredients for the stew recipe and keep it ready.
2. Heat a thick bottomed pan, add in oil and butter and add in the Bayleaf and peppercorns, add in the shallots, garlic and saute for a few seconds.
3. Now add in the carrots, potatoes, and all tough veggies first and add seasonings to taste. Add a little water or stock and allow to cook for 8-10 mins.
4. Add in the tomato puree, sauces as per taste, add in the other veggies as desired plus the boiled beans/ lentils and mix well. Cook further for around 12-15 mins and check for the liquid content as desired on the way, add in the toasted pine nuts, mix.
5. Serve the stew hot with choice of rice options to go along side to relish the flavors of the stew. Garnish the stew with fresh herbs, nuts and seeds.

Recipe- 5] CHICKEN PASTA PINE NUT DUO

Ingredients:

• Pasta of your choice- 2 cups boiled
• Olive oil- 2 tsp
• Butter- 1 tsp
• Boneless shredded chicken- 1 cup
• Sliced garlic- 2 tsp
• Chopped onions- 1 small
• Sliced mushrooms- 1 cup
• Celery-1/4 cup cut
• Pinenuts- 2-3 tbsp.
• Salt and pepper to taste
• Mixed herbs-1/2 tsp
• Chili flakes- ½ tsp
• White sauce- ½ cup
• Chicken stock-1 cup
• Grated cheese-1/4 cup
• White wine-2 tsp optional
• Fresh cream-2 tsp
• Fresh basil leaves- 10-12 no
• Assorted veggies can also be used for the same pasta:
• Broccoli/ Babycorn/ red capsicums/ boiled sweet corn/ asparagus/ zucchini cubes etc can be a good option as well.

Method:

1. Prepare all the ingredients for the pasta with pine nut combo.
2. Heat oil and butter in a pan add in the garlic, onions, celery and saute for a few seconds.
3. Add in the chicken pieces and allow to cook for a minute, add in white wine if desired. Add in the mushrooms, all other assorted veggies of your choice.
4. Add a little chicken stock/ water add seasonings, herbs to taste, allow to cook for a few mins. add in the white sauce, cream and little cheese and mix well.
5. now finally add in the boiled pasta of your choice and give It a nice toss with the sauce and cook for a minute. Add in fresh basil leaves, pinenuts and serve hot with garlic toasts.

Recipe- 6] SCRUMPTIOUS PEA AND PINE NUT DIP

Ingredients:

• Boiled chickpeas/ kabuli chana- 1 cup
• Olive oil- ¼ cup
• Lime juice- 2- 3 tbsp.
• Salt and pepper to taste
• Mint leaves- 8-10 no
• Roasted peanut powder- 2 tsp
• Peanut butter- 2-3 tsp
• Tahini paste- 2-3 tsp
• Roasted crushed cumin powder-1/2 tsp
• Chaat masala- ½ tsp
• Mayonnaise-1/4 cup
• Toasted crushed pinenuts- 2-3 tsp
• Red chili powder/ chili flakes- 1-2 tsp
• Micro-greens- to garnish

To serve the dip:

• Assorted vegetable sticks of carrots/ cucumber/ white radish
• Assorted crackers/ savoury biscuits/ lavash etc.

Method:

1. Prepare all the ingredients for the dip and keep it all ready.
2. Using a mixer jar/ food processor combine together the ingredients into the mixing bowl and add in little chilled water/ olive oil and process it to a smooth paste.
3. Add in the seasonings/ herbs, adjust the texture of the dip and spoon it into a serving bowl, drizzle a little olive oil and dust with a little chili powder/ chaat masala powder and serve it along with breads/ crackers etc as a dip.