In Season: Go green with pistachios

Healthful, delicious and growing in popularity, pistachios make green look great.

Finding new fans around the world, this California tree nut with the distinct color and taste is on a roll.

“In China, they’re called the ‘happy nut’ because they’re always smiling,” said Lincoln’s Thom Dille, chairman of the 550-member American Pistachio Growers.

As they bring in the new harvest, pistachio farmers have a lot to smile about.

Thanks to a robust export market, pistachios have become a billion-dollar crop. Just 50 years ago, California’s commercial pistachio crop was nonexistent. The first commercial harvest in 1976 totaled 1.5 million pounds. In 2012, California, which accounts for almost all of the American harvest, produced almost 551 million pounds of pistachios.

About 250,000 acres of the Central Valley are now planted with pistachio trees with about 180,000 acres at bearing age. As those newer orchards mature, the American pistachio supply should continue to grow, too. Pistachio trees yield about 3,400 pounds per acre.

Our appetite for pistachios has increased as more studies point to this nut’s potential health benefits. Studies show pistachios can support men’s health as well as cardiovascular fitness and eye health.

“Pistachios are unique,” said Palo Alto nutritionist Arianna Carughi, a pistachio expert. “There’s not just one thing they’re good at, like high protein, but a combination of nutrients that they deliver.”

While providing plenty of protein, pistachios have the lowest fat and highest dietary fiber content of the major tree nuts, she noted. Pistachio’s green color as well as the nut’s yellow tint and purple skin are linked to several antioxidants and phytonutrients.

The nuts “contain compounds that make you feel full,” Carughi said. “That’s another advantage for pistachios over other nuts.”

As a snack food, pistachios have “built-in portion control,” noted Shape magazine, whose editors recommend pistachios as an office favorite. The effort needed to crack and pop them out of their shells tends to slow down consumption and prevent “mindless” munching.

Pistachios naturally combine their inherent nutty flavor with an underlying sweetness. That fruity note makes pistachios a natural choice for desserts.

“I love pistachios; even before I knew more about them, I loved them,” Carughi said. “They’re part of a Mediterranean diet.”

Pistachios have been part of Mediterranean cuisine for millennia, but more recent history made them a California star.

Before the 1970s, Iran supplied much of the world’s craving for this popular snack nut. But Middle East conflict, particularly the 1979 Iranian hostage crisis and U.S. boycott of Iranian exports, made a global market for California pistachios.

Only about 40 percent of the California crop stays in the United States. About 29 percent is exported to China, with the remainder destined mostly for Europe.

As a crop, pistachios have some advantages over other nuts and tree fruit, Dille said. Unlike almonds, which need honeybees, pistachios are wind-pollinated. One male tree can pollinate a block of 25 to 30 female trees.

Those female trees take about seven years to reach full maturity and nut-bearing age. While almonds tend to remain productive for less than 20 years, pistachios keep bearing for generations.

Another plus for pistachios: They take less water to grow. Native to arid regions of the Middle East, pistachios have a lot of built-in drought tolerance.

The peak of pistachio season is coming soon, Dille noted. “Traditionally, the holidays are when we sell the most. Pistachios make a wonderful gift.”

PISTACHIO RECIPES

Herbed Pistachios

2 cups shelled natural pistachios

4 tablespoons butter or margarine

1/2 teaspoon each thyme and oregano, crushed

2 tablespoons minced parsley

Makes 2 cups.

Melt butter in skillet. Add herbs and pistachios; toss to coat. Saute about 5 minutes or until pistachios are coated and crisp. Cool on paper towels.

California Pistachio Popcorn

2 quarts popped popcorn

1/2 cup butter or margarine

3/4 cup packed brown sugar

1/4 cup light corn syrup

1/4 teaspoon salt

2 teaspoons vanilla

1/4 teaspoon baking soda

1 cup shelled natural pistachios

Makes 2 quarts.

Keep popcorn warm in 250-degree oven while preparing coating. Melt butter in large saucepan; stir in sugar, corn syrup and salt. Bring to boil; stir constantly. Reduce heat to medium; boil without stirring for 5 minutes. Remove from heat; quickly stir in vanilla and soda. Place popcorn in large, heatproof bowl; slowly pour syrup over while stirring. Add pistachios; mix thoroughly. Turn into greased 15-by-10-by-3/4-inch baking pan; bake at 250 degrees for 1 hour, stirring every 15 minutes. Remove from oven; cool. Break into serving-size pieces. Store in lidded container.

Pistachio Power Bars

FOR COOKIE CRUST:

1 cup brown sugar, firmly packed

1 cup butter or margarine, softened

1 tablespoon vanilla extract

2 1/2 cups whole wheat flour

1 cup rolled oats

3/4 cup natural pistachios, finely chopped

FOR FRUIT-NUT LAYER:

3 tablespoons butter or margarine

3 tablespoons brown sugar, firmly packed

6 tablespoons flour

6 tablespoons frozen orange juice concentrate

1 cup dark seedless raisins

1 cup dried apricot halves, slivered

1 cup natural pistachios, whole

Makes 15 bars.

For cookie crust: Combine sugar, butter and vanilla; beat well. Mix in flour, oats and pistachios until crumbly and moist. Lightly press into bottom of 10-by-15-inch pan. Bake at 350 degrees for 13 minutes.

For fruit layer: Beat butter with sugar. Mix in flour and orange juice concentrate, then fruit and pistachios. Spread fruit layer on crust, distributing evenly to edges. Return to oven to bake 15 minutes longer, or until crust looks golden at edges and fruit is glossy. Cool, then cut into 15 square bars.

Pistachio Rice Cakes

2 cups short-grain rice

41/4 cups water

1/8 teaspoon cinnamon or vanilla

1 teaspoon sugar (optional)

11/4 cup low-fat cream cheese

1 teaspoon coconut oil

1 teaspoon honey or agave nectar

1/2 cup chopped roasted pistachio kernels

Makes about 25 rice cakes.

Cook rice according to package directions. While rice is still hot, add all other ingredients and mix well.

Cover a baking sheet with plastic wrap and spoon rice mixture onto wrap. Wrap tightly with plastic wrap, use a rolling pin to compress the rice.

Let it cool to room temperature and place in refrigerator overnight. Remove and cut into 1 inch squares.

Spiced Maple Glazed Pistachios

1 pound shelled natural pistachios

1/4 cup maple syrup

FOR SUGAR MIXTURE:

3 tablespoons natural cane sugar

2 teaspoons cumin

2 teaspoons sweet paprika

2 teaspoons chili powder

1 teaspoon sea salt

1/8 teaspoon cayenne pepper

Makes about 4 cups.

Position a rack in the center of the oven and preheat to 350 degrees.

Spread the pistachios in a large roasting pan and bake until lightly browned and nuts are hot, about 6 minutes.

Pour the maple syrup over the pistachios and coat well. Bake, stirring occasionally, until the nuts have absorbed most of the syrup, about 10 minutes.

For sugar mixture: Mix together the sugar, cumin, paprika, chili powder, salt and cayenne pepper. Gradually add the sugar mixture to the pistachios, tossing with a spoon, until the nuts are well-coated. Cool slightly and break apart any nuts that are sticking together. Pour onto a greased baking sheet and cool.

Pistachio Biscotti

1 cup sugar

1/2 cup butter or margarine, melted

3 tablespoons milk

1 teaspoon vanilla

3 eggs

2 3/4 cups flour

1 to 1 1/2 teaspoons crushed anise seed

1 teaspoon baking powder

Dash salt

1 cup coarsely chopped, natural pistachios

Makes 4 dozen biscotti.

Combine sugar, butter, milk and vanilla; blend thoroughly. Add eggs; mix well. Combine flour, anise, baking powder and salt; add to butter mixture. Stir in pistachios; mix well.

Cover and chill dough 2 to 3 hours. Divide dough into quarters; shape into 1 1-by 3-by-3/4-inch logs. Place on lightly greased cookie sheets; bake 350 degrees for 20 minutes. Remove from oven; cool slightly.

Cut into 1/2-inch diagonal slices. Lay cut sides down on cookie sheets. Bake at 250 degrees for 25 minutes more.

Chocolate-coated variation: Melt 1 (8-ounce) chocolate bar in a double boiler. With pastry brush, apply one layer of chocolate to cut side of baked cookie. Finely chop an additional 1/2 cup of natural pistachios. Sprinkle on cookies while chocolate is warm.

Pistachio Baked Fish

1 pound fresh fish fillets

1/2 cup dry bread crumbs

1/2 cup natural pistachios, chopped and divided

2 tablespoons grated Parmesan cheese

1 tablespoon minced parsley

3/4 to 1 teaspoon dry mustard

Salt and pepper to taste

1/4 cup milk

2 tablespoons butter or margarine, melted

Serves four.

Cut fish into serving-size pieces. Combine breadcrumbs,1/4 cup pistachios, cheese, parsley, mustard, salt and pepper in shallow dish. Dip fish in milk and roll in crumb mixture; place in shallow greased dish. Drizzle with butter; sprinkle with remaining pistachios.

Bake at 450 degrees, allowing 10 minutes per inch of thickness measured at its thickest part or until fish flakes when tested with fork.

Orange Pistachio and Goat Cheese-Crusted Pork Chops

Zest and juice of 2 oranges

1/2 cup finely chopped pistachios

4 ounce log soft goat cheese

1/4 teaspoon ground allspice

1 teaspoon salt

1/2 teaspoon ground black pepper

Four 6-ounce bone-in or boneless pork chops

1/2 cup white wine

1 cup chicken broth

1/2 cup orange juice

1 tablespoon cornstarch

Salt and ground black pepper, to taste

Serves four.

Heat the oven to 375 degrees. In a small bowl, combine the orange zest and juice, the pistachios, goat cheese, allspice, salt and pepper.

Arrange the pork chops in a small metal roasting pan. Spread a quarter of the pistachio mixture over the top of each chop. Roast for 20 to 25 minutes, or until the chops reach 155 degrees at the thickest part. Transfer the pork chops to a plate. Cover with foil to keep warm.

Place the pan on the stove top over medium heat. Add the wine and scrape the bottom of the pan to loosen any browned bits. Add the chicken broth and bring to a simmer. In a small glass, mix the orange juice and the cornstarch, then add to the pan, stirring until thickened. Strain the sauce through a mesh strainer, if desired. Adjust the seasoning with salt and black pepper. Serve the sauce with the pork chops.

Pistachio Tart with Shortbread Crust

FOR THE CRUST:

6 ounces (1 1/2 sticks) unsalted butter, room temperature

1/4 cup plus 2 tablespoons sugar

Salt, pinch

1 3/4 cups plus 1 tablespoons flour

FOR THE FILLING:

1 1/3 cups unsalted pistachio kernels

2 tablespoons flour

3/4 cup plus 1 tablespoon sugar

6 ounces (1- 1/2 sticks) unsalted butter, room temperature

2 eggs

1/2 teaspoon salt

Makes one 9-inch tart.

Preheat oven to 350 degrees.

For the crust: In the bowl of an electric mixer, combine all ingredients and mix with paddle attachment until fully incorporated. Remove from bowl and press evenly into a fluted 9-inch tart pan that has been sprayed with pan spray. Chill in refrigerator for at least 30 minutes. Remove from refrigerator, line bottom of tart pan with a circle of parchment paper, cut to size. Fill with dry beans, enough to cover the parchment paper. “Par-bake” (barely bake) the shell until light golden brown, about 10 minutes, remove from oven and cool completely. Once cool, discard the beans (or store for later use).

For the filling: Pulse the pistachios in a food processor until very coarsely chopped (some of the pistachio will be mealy and the remainder will be coarse). Turn pistachios into a mixing bowl, add all other ingredients and combine with a spatula until fully incorporated.

Fill the par-baked tart shell with the pistachio filling, smooth the top with a spatula, and bake for 30-40 minutes, until filling is golden brown and set. Test for doneness by inserting a clean knife or toothpick in the center -- it should come out clean and the tart should not jiggle. If the crust begins to brown before the pie filling is set, cover loosely with aluminum foil and bake until done.