Pine Nuts: Why They Are Pricey and How to Make the Most of Them

Pine nuts, also called pignoli or piñon, are the edible seeds of some pine species. They sit inside the cones and each seed has a hard shell. Gathering and shelling them is slow work, which is why they cost more than most nuts. Many are harvested from stone pine in the Mediterranean, from Korean pine and Siberian pine in Asia, and from piñon pines in the American Southwest.

Flavour and texture

Pine nuts are small, cream-coloured and torpedo-shaped. They have a mild, buttery, faintly resinous sweetness and a soft, tender bite. Toasting makes them golden, nuttier and more aromatic. The varieties differ a little: Mediterranean ones are long and slender, while Asian ones are shorter and plumper.

Classic uses

The most famous use is pesto genovese, where they are pounded with basil, garlic, cheese and olive oil. They are also scattered over salads, couscous and rice, stuffed into vegetables, baked into Italian pastries and cookies, and ground into sauces in the Middle East. In Lebanese cooking, they top hummus with lamb and sprinkle over kibbeh.

How to toast them

Put the nuts in a dry pan over medium-low heat and stir or shake constantly. After about 3 to 5 minutes they turn golden and smell warm. Tip them out onto a plate straight away, because the residual heat in the pan keeps cooking them. Because of their high oil content, they burn very easily.

Smart ways to save money

Use fewer than a recipe calls for, and toast them to boost flavour. Pesto can be made with a mix of pine nuts and cheaper alternatives such as sunflower seeds, almonds or walnuts. Buy small amounts from a shop with good turnover, or from bulk bins where you can see the stock is fresh.

Pine nuts are rich in fat, mostly unsaturated, and provide some protein and minerals such as magnesium, manganese, zinc and iron, plus vitamin E. They are energy dense, and a small handful is a normal portion.

Storage

The high fat content means pine nuts go rancid faster than many other nuts. Keep them in a sealed container in the fridge for a few months, or in the freezer for up to a year. If they smell sharp, bitter or like old paint, discard them.

Cautions

Pine nuts are tree nut allergens for some people, and anyone with a tree nut allergy should ask a doctor before trying them. A small number of people report pine mouth, a bitter or metallic taste that begins a day or two after eating pine nuts and can last for days to weeks. It is harmless but unpleasant, and its cause is not fully understood, though it has been linked with certain varieties. If it happens, stop eating them and try a different brand or source. Buy from a reputable supplier and note which type you have.

This article is general information, not medical advice.