Thankful for Pecans!
Crack! Pecan pie is staple of the holiday season but the process of breaking through that hard shell to get to that meaty nut can be a labor-intensive process. Growing up we would make an annual Christmas visit to San Angelo, Texas where my grandfather would sit in the living room, shelling fresh pecans that fell off the trees in their front yard. We would eat them by the handful, completely unaware of the terrific amount of phytonutrients, healthy fats, and polyphenols that pecans contain. Thankfully, we recently found a new source of fresh pecans that were already shelled and ready to eat – sparking a new interest in ways to use this amazing super food.
Surprisingly, one ¼ cup serving of pecan halves contains 2 grams of protein, 2 grams of fiber and 18 grams of heart healthy fat. Pecans also contain vitamins and trace minerals: niacin, vitamin B6, vitamin E, copper, magnesium, calcium and potassium. If that was not enough, pecans are a concentrated source of oleic acid, phytosterols, and antioxidants that together have been shown to reduce LDL (bad) cholesterol, reduce blood pressure, improve metabolic health, improve insulin resistance and reduce inflammation leading to a lowered risk of cardiovascular disease, type two diabetes and cancer.
The easiest way to eat pecans is to use them raw as a topping on almost any food sweet or savory: yogurt, salads, muffins, pancakes, oatmeal, sweet potatoes, soups and even meats. Roasting pecans in the oven intensifies the flavor – making them crunchier and even more versatile. Pecans can be a little bit fragile, so if you are lucky enough to find fresh, raw, unsalted pecans – make sure to store them in the refrigerator or better yet – freeze them.
A few other fun facts:
- Pecans rate highest of all tree nuts in antioxidant concentration
- Georgia and New Mexico are the two states that grow the most pecans
- Pecans are low in natural sugar and carbohydrates – they will not spike your blood glucose
- Some people who are allergic to peanuts can still eat pecans – of course, always subject to each individual’s health needs (this is not medical advice!).
If you have a favorite pecan recipe – make sure to share it with us!
Glazed Pecans
This is a fast and easy way to make a sweet topping that mixes will with pasta salad, fruit salad, pancakes, waffles and even vegetable salads. It is an easy sweet fix that is faster than making an entire pecan pie!
Preheat oven to 400*
- Spread an even layer of 1-2 cups of pecan halves on a cookie sheet covered in a Silpat, non-stick mat
- Roast for 2-3 minutes, then shake the pan, and roast for another 2 minutes. Pecans burn fast – so watch them carefully
- In a small bowl, mix together 2 tablespoons maple syrup and 3 tablespoons apricot jam
- Cool pecans for 10 minutes, then mix them into the glaze
- Pour into an air-tight container and store at room temperature for up to 3 days.
The list of health benefits of pecans is very long, the New Mexico State University agriculture department has published a detailed summary of the health benefits of pecans, read more here.
