Mediterranean Pine Nuts

So small and yet so powerful!

The pine nut encapsulates a myriad of meanings as well as nutritional properties. The pine was considered a tree with divine references: starting with its pine cones, shaped like an egg, associated with birth and fertility, the tree was celebrated by the Etruscans, Greeks, Celts and Romans and their myths.

Known for their delicate flavour, these prized seeds are widely used in Mediterranean cuisine to enrich a variety of dishes: from dressings to salads, from desserts such as grandma’s cake to main dishes such as pesto alla genovese.

Pine nuts are rich in essential nutrients such as vitamins (especially vitamin E and vitamin K), minerals (such as manganese, magnesium and zinc) and plant proteins.

Pine nuts are also a valuable source of antioxidants, which help fight oxidative stress and protect cells from free radical damage.

Finally, they are rich in good fats, which are essential to help maintain a healthy heart. These good fats can help reduce bad blood cholesterol (LDL) and improve overall cholesterol levels. These include pinolenic acid, an omega-6 that may play a role in promoting brain health.