SCD Pistachio Pudding
SCD Pistachio Pudding
This whole food pudding is a great addition to any dessert menu not only because it is a tasty treat, but also because it is visually appealing, there is no cooking or baking, and the ingredients are nutritionally dense.
Because pistachios are low in phytic acid, they are one of the few nuts that do not need to be soaked to be enjoyed. If you do want to soak them to make their nutrients more bioavailable, do so for 4 – 6 hours. The abundant vitamin C in this pudding helps inhibit the negative effects of the phytic acid, so you may wish to skip the soaking.
Pistachio Nutritional Profile
1-oz serving of pistachios is the equivalent of about 49 kernels and contains the following:
protein 5.7 grams
carbs 7.7 grams
fat 12.8 grams
fiber 3 grams
They are a good source of copper, manganese, phosphorous, potassium, vitamins B1 (thiamine) and B6 (pyridoxine).
Pistachios are a high antioxidant nut, second only to walnuts and pecans. Due to their fiber- which feeds the good bacteria in the gastrointestinal track, polyunsaturated and monounsaturated fats, pistachios promote healthy levels of cholesterol and have been linked to reducing cardiovascular disease. As a low glycemic index food, they do not cause a large blood sugar spike while their antioxidants, carotenoids and phenolic constituents support healthy blood sugar levels.
Pistachios are the nut with the highest lutein and zeaxanthin levels. These antioxidants are protective of the eyes. Both are found in the human eye, specifically in the lens, macula, and retina. They are believed to protect the tissues of the eye from high energy light such as the sun’s ultraviolet light by acting as a light filter. Other lutein and zeaxanthin rich foods include kale (1 cup 23.8 mg), spinach (1 cup 20.4 mg), collard greens (1 cup 14.6 mg), turnip greens (1 cup 12.2 mg), broccoli (1 cup 1.6 mg), egg yolks, grapes, kiwi fruit, orange pepper, and squash such as zucchini.
Pistachios and Body Composition
The fiber, protein, and fat content help an individual feel satiated which may lead to eating less non-nutritive foods and therefore contribute to health body composition. For those who wish to lose weight and / or improve their body composition, it is a good idea to choose its in-shell option as the process of removing the shells promotes slower and more mindful eating habits.
Who Should Avoid Pistachios?
Those avoiding high amounts of sodium should choose unsalted nuts. Those on a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) may wish to avoid pistachios as they are considered high-FODMAP due to their fructan content which can cause GI distress to those who are sensitive to these. Those allergic to pistachios should avoid these nuts.
Additional Ingredient Nutrient Information
1 cup serving of full fat coconut milk is a good source of fat, calcium (40 mg), magnesium (104 mg), potassium (497 mg), phosphorus (217 mg), and sodium (29 mg).
1 medium banana (about 7 - 7 7/8-in.) is a good source of carbs as well as vitamin C (10 mg), magnesium (32 mg), phosphorus (26 mg), and potassium (422 mg).
1 avocado is a great source of healthy fats (about 30 gr), carbohydrates (17 gr) and protein (4 gr) along with calcium (24 mg), magnesium (58 mg), phosphorus (104 mg), potassium (975 mg) and vitamin C (20 mg).
Mango is a good source of carbohydrates as well as calcium (37 mg), magnesium (34 mg), phosphorus (47 mg), potassium (565 mg) and vitamin C (122 mg).
SCD yogurt is a great source of lacto-fermented probiotics which promote a healthy intestinal microbiome.
1 Medjool date offers carbohydrates as well as calcium (15 mg), magnesium (13 mg), phosphorus (15 mg) and potassium (167 mg).
Cacao butter is a good source of fat.
SCD Pistachio Smoothie
Ingredients
· 1 cup full-fat coconut (or other non-dairy) milk
· ½ cup pistachio kernels
· 1 frozen banana
· 1 small avocado
· ¼ cup frozen mango
· ¼ cup SCD yogurt (vegan option in notes)
· 2 Medjool dates, pitted
· crushed pistachio kernels for garnish, optional
· SCD white chocolate for a dessert garnish, optional
Method
1. Place all ingredients except crushed pistachio & white chocolate in high-speed blender.
2. Blend until smooth.
3. Pour into desired bowl.
4. Garnish with crushed pistachio kernels & white chocolate if using.
Notes:
This pudding freezes well for those who would like it extra cold and / or more like a frozen yogurt.
The pudding would pair well with this Raw Cashew Ginger Pie Crust as a be a lovely pie filling. For those on SCD use fresh ginger in place of candied ginger.
For those need a vegan option since the SCD yogurt calls for gelatin, make the following substitutions:
1¼ cup full-fat coconut milk
1 Tbsp. freshly squeezed lemon juice
