Carrot Pistachio and Feta Salad

Serves: 4

¾ cup shelled pistachio nuts
½ teaspoon coriander seeds
½ teaspoon cumin seeds
Zest and juice of ½ lemon
3 tablespoons olive oil
1 teaspoon clear honey
1 small clove garlic, crushed
Pinch chili flakes
2 carrots, peeled and grated
1/3 cup golden raisins
Handful of fresh coriander or mint, roughly chopped
½ cup feta cheese, crumbled


Preheat the oven to 400°F. Place the pistachios on a baking tray and toast for 5 minutes stirring frequently to prevent them from burning. Set aside and allow to cool completely; chop roughly.

Place the coriander seeds in small frying pan and cook over a medium heat for 1 minute, stirring constantly to prevent them from burning. Lightly crush the seeds, and then transfer to a small bowl; whisk in the lemon zest and juice, olive oil, honey, garlic and chili.

Mix the carrot, raisins, pistachios and herbs in a serving bowl; mix in the dressing, top with the crumbled feta and serve.

Preparation Time: 10 minutes

Nutritional Information per Serving: 345 calories, 10 g protein, 25 g fat, 6 g saturated fat, 16 g carbohydrates, 3 g fiber, 16 g sugar, 0.9 g 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!