Theme week: Small but fine & nutritious – Discover the power of kernels
This week, we're all about little powerhouses with big flavor: pine nuts, sunflower seeds, and pistachios. These delicate kernels impress not only with their versatility in the kitchen, but also with their valuable nutrients. Whether classic, colorful, or roasted – let yourself be inspired!
Pine nuts – tender, aromatic and full of good fats
Pine nuts come from the cones of pine trees and are among the finest kernels of all. They have a delicate, nutty flavor and develop their full aroma when lightly roasted.
The stone pine (Pinus pinea L) growing here in Portugal has been adapted to the local hot and, in summer, very dry climate for centuries.
The trees here are not susceptible to pests and diseases, and the nature conservation measures of the last decades have achieved a good ecological climate with many mammals, insects, reptiles and amphibians.
The harvest can be described as not harmful to the ecosystem.
Pine nuts---lots and lots of manual work!
The whitish edible kernel grows inside the pine cones.
The pine cones are harvested manually between October and April.
Only when the pine cones are very dry do they open, releasing the pine nuts. These small pine nuts are then extracted by hand. The kernels are cracked out of the shells. The pine nuts still have a small brown skin, which is removed. This creates the white kernel, ready for consumption.
- Ideal for salads (e.g. arugula with parmesan), pasta, soups, or even desserts (e.g. honey yogurt with roasted pine nuts).
- A popular ingredient in oriental and Italian dishes.
- Can easily be replaced with sunflower seeds or cashews – if someone is allergic or price-sensitive.
Good to know: Pine nuts are rich in unsaturated fatty acids, vitamin E and magnesium.
Recipe idea: Classic basil pesto
Ingredients:
- 50 g pine nuts
- 1 bunch of fresh basil
- 1 clove of garlic
- 50 g Parmesan cheese (grated)
- 100 ml olive oil
- salt and pepper
Preparation:
Briefly toast the pine nuts in a dry pan. Add all ingredients to a blender or mortar and pestle and blend until smooth. Season with salt and pepper, and you're done!
Sunflower seeds – down-to-earth, colorful and full of energy
We offer sunflower seeds in two varieties:
• Natural – ideal for muesli, bread or salads
• Colorfully coated – the cheerful, sweet snack for special occasions
- Suitable for sprinkling on bread, casseroles, muesli and yoghurt.
- Can also be processed as “seed butter” (similar to peanut butter).
- The colorfully coated kernels are especially popular with children and make a good snack alternative to sweets.
Nutritional highlight: Sunflower seeds contain a lot of vegetable protein, vitamin B1, iron and healthy fats.
Recipe idea: Seed bread with sunflower seeds
Ingredients:
- 500 g spelt flour
- 1 packet of dry yeast
- 100 g sunflower seeds
- 1 tsp salt
- 1 tbsp honey
- 350 ml lukewarm water
Preparation:
Knead all ingredients thoroughly, cover, and let the dough rise for about 1 hour. Then pour it into a loaf pan, let it rest again, and bake at 200°C for about 40 minutes. Sprinkle sunflower seeds on top for extra crunch and flavor!
Pistachio kernels – noble, green and irresistible
Pistachio kernels are not only delicious, but also visually appealing. You'll find them here:
• Green pistachio kernels – ideal for desserts, chocolates or oriental cuisine
• Without shell – practical for cooking and baking
• Roasted & salted in the shell – the perfect snack for in between meals
Health benefits: Pistachios contain many antioxidants, high-quality protein, and satiating fiber—perfect for conscious connoisseurs.
Recipe idea: Oriental couscous with pistachios
Ingredients:
- 200 g couscous
- 300 ml vegetable stock
- 1 small red onion
- 1 carrot
- 1 handful of green pistachios
- Fresh mint and parsley
- Juice of half a lemon
- 2 tablespoons olive oil
- Salt & Pepper
Preparation:
Pour hot broth over the couscous and let it swell. Finely chop the onion and carrot and fry briefly. Mix everything together, stir in the pistachios and chopped herbs, and season with lemon juice and olive oil. Enjoy warm or cold!
Small, fine and summery light – Why our favorite kernels are perfect for the warm season
As temperatures rise, our appetite for light, fresh, and nutrient-rich food grows stronger. This is where our three favorite nuts come in: pine nuts, sunflower seeds, and pistachios. Not only are they incredibly versatile and delicious, they also provide exactly the nutrients our bodies need in the summer.
Find out why these little powerhouses are a perfect fit for your kitchen – and your plate – right now.
Summery light & nutritious
In the warmer months, we crave meals that aren't heavy, yet still satisfying and provide energy. Pine, sunflower, and pistachio nuts deliver just that:
- They are ideal for integrating into fresh salads, light bowls or Mediterranean dishes.
- They provide valuable vegetable protein, healthy fats and numerous vitamins and minerals – perfect for days when you don't want to eat heavy meals.
Ideal for salads, bowls & grilled dishes
Whether at a barbecue with friends, a summer picnic or a quick lunch bowl – seeds provide that certain extra:
- Roasted pine nuts add a nutty depth to salads.
- Sunflower seeds go perfectly with grilled vegetables or homemade bread.
- Pistachio kernels, with their sweet and bitter aroma, add an elegant touch to couscous, bulgur or quinoa dishes.
This will make your summer dishes even more varied and healthier – without much effort.
Conclusion: Small kernels, big impact
Whether you snack on them, bake with them, or use them in dishes, pine nuts, sunflower seeds, and pistachio nuts are the perfect addition to your balanced diet. They're packed with beneficial nutrients and add variety to your plate.
Small but fine & nutritious – enjoy these little treasures consciously!
