Pine nuts and cones. These nuts, which are taken from a pine cone, are also called Indian nuts or pinon. The kernels (yellow, lower right) are shelled from the nuts (black, lower left). The nuts are extracted from the cones using heat, this labour intensive process results in the pine nut being relatively expensive. They are rich in B vitamins and proteins and high in essential fatty acids. Pine nuts are divided into two main types, the Mediterranean (or Italian) pine nuts (seen here) have a mild flavour and are commonly used for making pesto. The more strongly flavoured Chinese pine nuts are triangular shaped.

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