Four-Hearts Green Salad By Najmieh Batmanglij

4 servings.

4 romaine lettuce hearts
1 tablespoon honey or grape molasses
1/4 cup raw almonds
1/4 cup raw pistachios kernels
1/4 cup raw hazelnuts

1 tablespoon mustard
2 tablespoons sherry vinegar
1/4 cup olive oil
2 tablespoons pistachio oil
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper


Thoroughly wash the lettuce. Pat dry and keep cool. In a nonstick skillet, heat the honey. Add the nuts, stirring constantly with a rubber spatula until lightly caramelized. Set aside.

To make the vinaigrette, whisk the mustard and vinegar in a mixing bowl. Gradually add the olive and pistachio oils while whisking until smooth and creamy. Add salt and pepper and adjust seasoning to taste. Just before serving, toss the lettuce, nuts and vinaigrette. Serve in the center of individual plates.

Nutritional Information per Serving: 345 calories, 5 g protein, 34 g fat, 4 g saturated fat, 11 g carbohydrates, 3 g fiber, 0 mg cholesterol, 335 mg sodium.

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!