Whole Grain Spaghetti, Pecorino Cheese, Pepper and Pistachios

4 Servings

320 g. whole grain spaghetti
4 teaspoons extra virgin olive oil
Fresh ground pepper (a pinch)
80 g. fresh grated pecorino cheese
100 g roasted salted American pistachios, roughly chopped


Stir-fry coarsely chopped pistachios with salt and no oil.
Cook in boiling water the whole wheat spaghetti. Recover a little cooking water and emulsify with the pecorino cheese and a pinch of ground pepper.
Drain the spaghetti, toss in the pan with the previously obtained sauce, oil and other pepper (all raw). Stir-fry spaghetti, then apply the sauce on the plate, sprinkle on top the pistachios and dust with pecorino.

About 425 kcal per person

Nutritional comment of Dr. Nicola Sorrentino, Head of Columbus Clinic Diet
No food is fattening, nor the pasta, it depends on the amount that we eat . Whole grain pasta is rich in fibers and provides fewer calories than others, in addition it slows down the absorption of fats and sugars. The pistachios and extra virgin olive oil intensifies the healthy effects. To make this recipe complete in nutrients, we find the cheese, rich in calcium.

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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!