Wissenswertes

Pine nuts and histamine: More than just a topping?

Pine nuts are small yet incredibly nutritious , playing a vital role not only in Mediterranean cuisine . Their unique flavor and valuable nutrients enhance countless dishes – from salads and pasta to sweet desserts. But what exactly is in pine nuts , and are they suitable for a low-histamine diet ? You'll find out all this and much more in the following blog post.

Pine nuts at a glance: origin, appearance and taste

They are the seeds of various pine species , such as the umbrella pine or the stone pine . The small pine nuts are located between the scales of the pine cones . Stone pines grow mainly in Southern Europe, especially in Italy and Southern France, but also in Spain and Portugal.

The small kernels are highly prized in Mediterranean cuisine and are usually very expensive, as the growing conditions make fertilization and harvesting very difficult, and the kernels often still have to be harvested by hand . Another factor is that the trees only produce seeds after about 25 years .

Small and delicate sums it up quite well. The elongated, light yellow pine nuts , encased in a hard shell, are typically about 1 cm long. They have a delicate, slightly almond-like , yet subtly resinous aroma and a creamy-soft texture.

A large pine cone can contain up to 100 seeds. Some of them are so small that 1500 seeds weigh no more than 500 g .

Pine tree with pine cones

Nutritional values: Small kernels, big power

Pine nuts consist of approximately 80% unsaturated fatty acids . They are also rich in magnesium, potassium, phosphorus, iron, zinc, calcium, copper, selenium, folic acid, vitamin A, vitamin E, vitamin B2, and vitamin B6. Furthermore, they contain plenty of dietary fiber.

The following nutritional values ​​are contained in 100g of pine nuts :

  • Calories: 589 kcal
  • Protein: 24 g
  • Fat: 50.7 g
  • Carbohydrates: 7.3 g
  • Dietary fiber: 7.2 g

pine nuts

Pine nuts and histamine: How well tolerated are these little kernels?

According to the SIGHI list, pine nuts are rated with a level 1. Therefore, you should carefully test your individual tolerance . However, based on our experience, we can say that they are generally well tolerated.

Pine nuts are suitable for the following diets:
  • low-histamine diet
  • low-fructose diet
  • gluten-free diet
  • lactose-free diet
  • low-sorbitol diet
Pine nuts are rather unsuitable for the following diets:
  • low-salicylate diet
  • low-nickel diet

Pine nuts: Tips for buying, storing and preparing them

You can recognize good quality pine nuts when buying them if they have a uniform color and a smooth surface without blemishes or holes . To keep the level of pollutants as low as possible, it is also advisable to choose high- quality organic pine nuts.

Dry and cool storage is particularly important, as the small kernels quickly become rancid. Therefore, an opened package should ideally be used up as soon as possible .

Pine nuts are usually packaged ready for cooking . However, for many dishes, they are lightly toasted to bring out their unique flavor. When toasting, be sure to only lightly brown the nuts and transfer them to a plate to cool immediately, as they can burn quickly from the residual heat in the pan .

Delicious recipes with pine nuts

To go along with the theme, we've put together three delicious recipes for you that use pine nuts as an ingredient.

Pink pasta on a plate

Pink Pasta

The recipe is vegan, low in histamine, gluten-free and lactose-free.

You will need the following ingredients for 1-2 servings:

  • 250g gluten-free pasta, e.g., made from rice or sweet potatoes
  • 1 clove of garlic (1)
  • 2 beetroot bulbs (cooked and vacuum-packed)
  • 200g vegan feta cheese (1)
  • 1 tbsp acerola juice
  • 2 tbsp olive oil
  • HistaFood Organic Herb Salt
  • 50 g pine nuts (1)
  • Some fresh parsley and spring onion (1)
Our tip: You can crumble some vegan feta cheese (1) over the pasta.

Asian wild salmon wrapped in baking paper on a plate

Asian wild salmon on rice and pak choi

The recipe is low in histamine, gluten-free and lactose-free.

You will need the following ingredients for 3-4 servings:

  • 500g Pak Choi
  • ½ bunch of coriander
  • 1 spring onion (1)
  • 4 pieces of wild salmon fillet (approx. 125 g each)
  • 200g basmati rice
  • 4 tbsp sesame oil (1)
  • Salt
  • 4 tablespoons acerola juice
  • 40 g pine nuts (1)
  • HistaFood Organic Asian Sauce
Our tip: If you would like to serve a sauce with this, our HistaFood organic vegetable sauce goes perfectly with it.

Fennel toast with mozzarella on a rack with organic seeded bread

Fennel toast with mozzarella

The recipe is vegetarian, low in histamine, low in fructose and gluten-free.

 You will need the following ingredients for 2-3 servings:
Our tip: For a vegan alternative, you can also top the bread slices with vegan feta cheese (1) or vegan mozzarella (1).

Conclusion

Pine nuts are not only a tasty topping , but also a valuable ingredient for a healthy and varied diet. With their high content of unsaturated fatty acids, vitamins, and minerals, they offer numerous health benefits. Pine nuts can also be a good choice for a low-histamine diet – provided individual tolerance is taken into account.

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