Eat 49 pistachios a day to unlock a host of fitness benefits, including improved muscle mass and better sleep!
* This feature was paid for by American Pistachios
You might be most familiar with pistachios in that funky green ice cream you get on holidays in Continental Europe, but what you probably didn’t know are that pistachios make the perfect on-the-go snack for anyone looking to live a healthy lifestyle.
While the great debate over which nut packs the biggest protein-punch still rumbles on, chances are that the American pistachio will definitely be in the top three. And, with a host of wellness benefits, it’s easy to see why.
American pistachios are high in protein and fibre, helping balance good bacteria for improved weight loss and better energy regulation during exercise.
Just 49 nuts (that’s roughly two handfuls if 49 is too precise a number!) is enough for a daily hit of health benefits.
Not only that but the pistachio can improve muscle mass and bones, reduces tiredness and fatigue, and even help individuals to recover better and faster after exercise. A recent Cornell University study showed they contain antioxidants like vitamin E, known for helping protect cells from oxidative stress. They also contain melatonin which helps to have a better quality of sleep.
Elite athletes and active people have incorporated regular consumption of pistachios into their diet as a plant-based source of protein because they provide all nine of the essential building blocks of protein. At around 160 kcal per portion, pistachios are a tasty snack that provide 10% of your total calorie count/calories needs for the day.
To get the benefits of pistachios, it is enough to incorporate them at breakfast or 30 minutes before lunch and dinner due to the satiating and appetite-reducing effect of the fibre they contain. For those who practise sports, it is best to eat pistachios after training, as studies show they accelerate muscle recovery.
It couldn’t be simpler to get pistachios into your diet. Simply sprinkle them over spelt flakes in the morning (with plant-based milk and dried fruits). Or carry some in a small bag and snack on them during the day to reduce the temptation of reaching out for a bag of crisps or chocolate bar.
Or, if you’re feeling adventurous, use them in your own bars for a protein-packed, post-workout snack (such as the recipe below).
• for more information on American pistachios click here
Pistachio plant-based protein bars
1/2 cup dried blueberries
1 cup untoasted coconut flakes
½ cup golden flax seed
¾ cup whey protein or your favorite vegan protein powder
2 1/3 cup salted American pistachio kernel
1 teaspoon salt
½ cup sugar
1 tablespoon vegetable oil
¼ cup water
Instructions
In food processor, combine: dried blueberries, coconut flakes, golden flax seed, whey protein, and salted American pistachio kernels. Pulse, for roughly 20 seconds. In small sauce pan combine: salt, sugar, vegetable oil, and water. Boil for 15 seconds. Add wet ingredients to dry ingredients and mix. Using wax paper on baking sheet, flatten mixture evenly. Freeze for 10 minutes and enjoy. Store by wrapping in wax paper.
