Pine nut

Pinus spp.

nuts & seeds

The seed of the stone pine, the Mediterranean tree with a spreading crown, grown for it for at least 6,000 years; pesto, pastry, salads. It provides protein, vitamin E, zinc and manganese.

Origin

Mediterranean

Season (United States)

all year round · grows in your region

Preparation

Eaten raw, or toasted for two to three minutes in a dry pan, watching closely: it burns within seconds. On salads, in pesto, in pastries. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding. Its oxalates leach into water: boiling it and throwing the water out takes a good share with it.

Molecules

Vitamin E · Vitamin B1 (thiamine) · Zinc · Manganese · Protein · Omega-6 (linoleic acid) · Phosphorus · PhytosterolsIn small amounts, not counted MethionineWhat slows things down Phytates · Oxalates

Did you know?

Its cones take 36 months to ripen, longer than those of any other pine.