Long before my dietitian days, I didn’t realize how good nuts were for you.  I know better now and am a big fan of nuts for their versatility in the kitchen, as well as their flavor and beneficial health properties from good quality protein to plant compounds to fiber to unsaturated fatty acids, which is good for your heart and vascular health.

Are you getting an ounce of nuts a day?  Every nuts is different due to their size and shape. Here’s a quick glance at how to portion your nuts into single serve containers or baggies for an ounce snack or add them to a meal (i.e., toss nuts into soups, chili, salads, oatmeal or yogurt).

  • Pistachios = 49 in an ounce
  • Almonds = 23 in an ounce
  • Walnuts = 7 whole (or 14 halves) in an ounce
  • Peanuts = 28 in an ounce
  • Pecans = 19 halves

Today, I am using pistachios.  I am whipping up a tasty breakfast or dessert by spicing up pureed pumpkin mixed with Greek yogurt + honey + pistachios.  I enjoy pistachios for their rich, green color, as well as their texture.

Honey-pistachio-yogurt-steps.jpgI buy pistachios in the shell as it keeps me more mindful when eating them as it takes work to remove them from their shells.  Plus, having the empty shells in front of you may serve as a handy reminder of how many you ate – and may make it easier to stop at an ounce (although that’s tough to do, I must admit)!



Want a tasty use for leftover pumpkin? Try my Honey Pistachio Pumpkin Parfaits #recipe #holidays Click To Tweet


Serve 3 (about 3/4 cup pumpkin/yogurt mixture each)


1 16-ounce container Greek yogurt, plain, 2 % milk fat

2 Tablespoons pumpkin puree, canned, unsweetened

1/2 teaspoon cinnamon

1/2 teaspoon freshly ground nutmeg

1 Tablespoon honey

1 ounce pistachios, shelled, lightly salted, coarsely chopped


Place yogurt in a medium bowl, mix in pumpkin, cinnamon, nutmeg and honey.  Blend gently.

In a fluted glass, dollop a small spoonful of the yogurt mixture, sprinkle top with pistachios and repeat layers until the glass is full. Sprinkle to top with pistachios and drizzle with honey.  Serve immediately or refrigerate for up to 3 days.  Note: the nuts get soggy in the fridge, so best to eat sooner versus later. 🙂

Nutrition information (per 3/4 cup serving): Calories: 184, Total Fat: 7 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 115 mg, Carbohydrates: 22 g, Dietary Fiber: 1 g, Sugar: 18 g, Protein: 11 g