Pine nuts are tiny edible seeds of a pine tree that are crunchy yet buttery textured, delightfully sweet, and tasty. They also happen to go well with blueberries. Who knew? In case you were wondering, here are a few easy to prepare recipes containing blueberries and pine nuts.
Blueberry Oats and Pine Nuts Crumble
- 1 pound oats
- A pound of pine nuts
- 8-10 tablespoons chilled butter
- Castor sugar
- Add your blueberries to a pan. Cook for 3 minutes after adding half a cup of water.
- Place oats in a bowl to form the crumble. Mix in the cold butter with your hands until the texture resembles breadcrumbs.
- Mix in the pine nuts and brown sugar well.
- Cook the blueberries with the castor sugar until the sauce thickens.
- Fill individual ramekin molds with the blueberry mixture.
- Top with the crumble mixture that has been made.
- Preheat oven to 180°F and bake for 20-25 minutes.
Blueberry and Pine Nuts Fruit Salad
- 5 oz. of blueberries
- 25 oz. pine nuts
- Lemon juice
- Slice the blueberries into bite-size pieces.
- Place in a bowl
- Add the nuts and lemon juice.
Pine Nuts Nutritional Facts:
With 1 gram of fiber and 1 gram of naturally occurring sugar, each ounce has slightly under 4 grams of carbohydrate.
With 19 grams of fat per ounce, pine nuts get the majority of their calories from fat. Polyunsaturated fat (9.5 grams) makes up the majority of the fatty acids in pine nuts. Pine nuts have just 1.4 grams of saturated fat per ounce.
Pine nuts have a lower protein content than genuine tree nuts like pistachios and walnuts, with slightly under 4 grams per ounce.
Minerals and vitamins
Vitamin E, iron, phosphorus, and magnesium, as well as vitamin K, are all abundant in pine nuts.
- Calories: 191
- 19g fat
- Sodium (mg): 0.6
- 3.7 g carbohydrate
- 1.1 g fiber
- 1 gram of sugar
- 3.9 g protein
Blueberries Nutritional Facts:
One cup of fresh blueberries (148g) has 84 calories, with 91 percent of the calories coming from carbohydrates, protein, and fat.
Raw blueberries provide around 21 grams of carbs per cup. It also contains about 4 grams of fiber. Despite the fact that a cup of blueberries has 15 grams of total sugar, its glycemic load, which determines how much food raises blood sugar levels, is less than 10, which is considered modest. Blueberries are cholesterol-free.
Minerals and vitamins
Blueberries are high in vitamins C and K and manganese, which aids the body’s digestion of cholesterol and other nutrients like carbs and protein.
2 Vitamin K is essential for blood clotting and strong bones.
- 84 calories.
- 0 g of cholesterol.
- 1 g of protein.
- 49 g of fat.
- 45 g of carbohydrate.
- 6 g of dietary fiber.
- 74 g of total sugars.
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