Pecan

Pecan The pecan, a species of hickory, is native to the southern parts of North America. The pecan tree is a large deciduous tree which grows to a height of over 100 feet. While considered a nut, the pecan is actually a drupe, or a fruit with a single pit surrounded by a tough, outer husk. Known as a rich nut with a buttery taste and texture, the pecan can be consumed raw or used when cooking. Of the common uses of the pecan, perhaps the most famous use can be traced to the pecan pie, a traditional recipe typical to the southern United States. Pecans are also the main ingredient in Praline, a candy most often associated with Louisiana. The outer shell of the pecan also finds culinary use as a “wood” used to smoked meats and fish.

Key Nutrients

Pecans are often considered a super food high in protein content and low in carbohydrate content. They contain a high amount of mono-unsaturated fats, a healthy type of triglyceride. Pecans are an excellent source of fiber, Vitamin E, manganese and magnesium. Finally, they contain a great source of plant sterols and flavonoids, heart healthy nutrients which contain anti-oxidants.

Health Benefits

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antioxidant to help prevent cancer and heart disease.

Magnesium – Magnesium helps to keep muscle and nerve tissues functioning normal, as well as promotes a proper heartbeat. It also assists in the support of a healthy immune system and keeps bones strong.

Flavonoids – Flavonoids are a class of antioxidants which help to promote healthy cell growth and reduce inflammation. They are also a powerful class of molecules when it comes to reducing the risk of certain cancers.

Vitamin E – Research has shown that vitamin E possesses anti-inflammatory effects that can combat arthritis, rheumatism, asthma, and other inflammatory disorders linked to chronic inflammation. Vitamin E also improves the body’s metabolic function.

Season

Pecans, while harvested during the late summer months and early fall, can be found dried year round in supermarkets and food retail shops.

Nutrition Information

Per 1 ounce (28 grams):

Calories (cKal): 196
Protein (grams): 2.6
Total Fat (grams): 20.4
Carbohydrates (grams): 3.93
Fiber (grams): 2.7

Buying and Storing

Since pecans are dried, there are no real issues to consider when purchased from a reputable supplier or supermarket. Being a dried nut, they will store for up to one month in your kitchen.

Best Way to Add to Diet

Pecans make a great afternoon snack or addition to any breakfast yogurt, trail mix or parfait. Try adding some of these nuts to your salad for an extra bit of taste and texture. Serve them on top of ice cream or sorbet to create an out of this world taste. Finally, pecans make a wonderful pie.