Tuesday, January 17th, 2023

Pistachios provide an array of health benefits and make a delicious addition to any meal or snack. Check out the below reasons to include pistachios in your diet, five tips to include pistachios in your diet more often, and a great dessert recipe—all created by Dietician Sharon Palmer, RDN.


Pistachios are plant superstars and boast nutrients including protein, fiber, healthy fats, potassium, and B vitamins. An ounce of shelled pistachios—49 kernels—contains only 160 calories, making them a great addition to meals and snacks. Pistachios even provide phytochemicals like lutein and zeaxanthin—responsible for pistachios’ green and yellow hues—that may help protect against age-related macular degeneration.

It’s no wonder that eating pistachios has been linked to numerous health advantages, such as improving heart health, and blood sugar/insulin response in those with prediabetes. Eating pistachios and other nuts have also been linked to a decreased risk of mortality. Recent research also suggests that eating pistachios may help keep your weight under control.

With a combination of protein, fiber, and healthy fats, pistachios hit that sweet spot for healthy snacking. Just a single serving can help you feel full, satisfied, and energized—all for a skinny calorie package. And munching on pistachios straight out of the shell can help you manage your serving size, because the act of unshelling the nuts may lead to greater meal satisfaction. And that’s not all.

Pistachios have a rich tradition throughout time as part of the healthful Mediterranean diet pattern. Adding pistachios to classic dishes, such as pasta, salads, and grain dishes brings great taste along with powerful nutrients.



  1. Wake up to Pistachios. Boost your breakfast with protein, fiber, and healthy fats by sprinkling pistachios into your morning oatmeal, whole-grain breakfast flakes, or pancake batter. 
  2. Pack Pistachios To Go. Throw a handful of pistachios into an airtight container or bag for the perfect on-the-go, healthful snack for lunch boxes, gym bags, purses, briefcases, and overnight bags. 
  3. Toss Your Salad with Pistachios. There’s nothing better than a savory, nutty crunch in your bowl of greens. Pistachios are also great in grain and bean salads. 
  4. Get Cooking with Pistachios. Let pistachios inspire you to add flavor and health to your favorite dinner recipes. You can even fuel your plate with more plant proteins by doing so. Try mixing pistachios into grain pilafs, casseroles, pasta dishes, veggie burgers, and nut loaves. 
  5. Power Your Baking with Pistachios. Stir flavorful pistachios into your favorite baked goods, such as waffles, bread, quick breads, muffins, cobblers, pies, and cookies. 



Recipe created by Sharon Palmer, RDN

Here’s a comforting dessert recipe that’s heavy on flavor and light on calories. Calling upon the rich flavors of cherries, pistachios, coconut, and oats. It’s sure to be a hit with the whole family! 

YIELD: 8 servings 

Photo credit:


  • (2) 10-oz bags of frozen cherries
  • 1 tablespoon cornstarch
  • 1 teaspoon lemon zest
  • 1 tablespoon brown sugar
  • 1 teaspoon vanilla


  • 1 cup old-fashioned oats
  • ½ cup white whole wheat flour
  • 3 tablespoons brown sugar
  • 1 teaspoon cinnamon
  • ¼ teaspoon kosher salt (optional)
  • 3 tablespoons margarine
  • ¼ cup unsweetened, sliced, dried coconut
  • ½ cup pistachios, coarsely chopped


  1. Preheat oven to 375 F. 
  2. Add cherries to a medium baking dish and toss with cornstarch, lemon zest, brown sugar, and vanilla. 
  3. In a medium bowl, mix oats, flour, brown sugar, cinnamon, and salt (if desired). Cut in margarine with a fork. Fold in coconut and pistachios. 
  4. Sprinkle the crumb mixture evenly over the top of the cherry mixture. Place in oven, uncovered, and bake for 25-30 minutes, until golden brown. 
  5. Remove from oven and serve warm.

Now, go get your pistachios and start incorporating them into your meals and daily life!  You can purchase farm-fresh, United States-grown pistachios on the Heart of the Desert website.



Heart of the Desert is a working pistachio ranch and vineyard with four retail establishments in New Mexico. They are best known for their farm fresh pistachios and Award-Winning New Mexico wines.  Each store offers wine and pistachio tastings. They offer worldwide shipping and produce attractive gourmet baskets that make great corporate and family gifts. The main store, on the ranch in Alamogordo, offers farm tours that showcases how pistachios are grown and processed as well as a stunning Tuscany themed patio that overlooks the groves and is available for weddings, private parties or enjoying a relaxing glass of wine.



American Pistachio Growers,