Pistachios

A small handful—about 30 g of kernels—is a practical snack portion. That provides 173 kcal and 3.2 g of fibre.

No: shelled pistachios can be eaten raw or roasted. To toast them at home, spread them on a tray and bake at 160 °C for about 8–10 minutes, stirring once; let them cool before eating, as they crisp up as they cool.

Keep them in an airtight container in a cool, dark cupboard and use them within a few weeks. For longer storage, refrigerate or freeze them; airtight packaging helps prevent them absorbing odours or turning rancid.

Chop them over salads, porridge or roasted vegetables, or blend them into pesto with herbs, oil and cheese. Ground pistachios also flavour baklava, biscuits and cakes, while pistachio paste is used in desserts and ice cream.

For a similar crunch, use chopped almonds or hazelnuts in cakes and biscuits. If you need a nut-free alternative, try pumpkin or sunflower seeds; the flavour will be different, but they work well as a topping.

They contain 20 g of protein and 11 g of fibre per 100 g. A handful of about 30 g provides 6.1 g of protein and 3.2 g of fibre.

No—the hard outer shells are not edible. Crack them open and eat the kernel; shelled pistachios are also sold ready to use in cooking.

Whole nuts can be a choking hazard for young children. For a child who is ready for solid foods, use finely ground pistachios or a smooth nut paste mixed into food, and supervise eating.