Taste: Pecan nuts are buttery in consistency yet pleasantly sweet in taste.
Culinary Uses: Pecans can be eaten fresh, they can be ground for nut butter (pecan nut-butter is a popular spread over bread and toast), or pureed for rich pecan milk; they can also be added to soups, salads, and stuffing, and can be used in dessert recipe.
Availability: Pecans are available in the markets year around. In the store, however, many forms are available like shelled, unshelled, salted, sweetened etc.
How much to Eat: Like all nuts, pecans are high in calories and polyunsaturated fat and should be eaten in moderation (4 to 5 servings of nuts each week); in the place of other high fat foods and not in addition to them.
Pecan Nut Health Benefits:
- Studies show that eating 1 ½ ounces of pecans a day may help reduce LDL cholesterol levels, leading to a reduction in the risk of heart attacks and coronary artery disease.
- May be effective in treating the symptoms of benign prostatic hyperplasia (BPH), a non-cancerous enlargement of the prostate gland in men.
- High-quality source of protein that contains very few carbohydrates and no cholesterol; one serving of pecans can take the place of the protein found in an ounce of meat.
- Rich source of oleic acid, the same type of fatty acid found in olive oil. Oleic acid has the ability to suppress the activity of a gene in cells thought to trigger breast cancer.
- Pecan when consumed in moderation can increase metabolic rates and help burns fat. In fact studies have shown that nut consumption has beneficial effect on the waistline.
- Can help protect the nervous system. The study suggests that adding pecans to your diet may delay the progression of age-related motor neuron degeneration.
- Pecans are also naturally sodium-free, making them an excellent choice for those on a salt- or sodium-restricted diet.
- Pecan nuts are good source of antioxidant ellagic acid, which can help prevent cancer.
- Pecan is rich in beta-carotene, lutein and zeaxanthin which are all beneficial in maintaining the eye health.
- A good source of fiber which can help prevent digestive problem.
Pecan Nutrition per 100g:
- Vitamin A: 56 IU
- Vitamin C: 1.1
- Vitamin E: 24.44 mg
- Calcium: 70 mg
- Magnesium: 121 mg
- Manganese: 4.5 mg
- Phosphorus: 277 mg
- Selenium: 3.8 mcg
- Potassium: 410 mg
- Iron: 2.53 mg
- Zinc: 4.53 mg
- Folates: 22 mcg
- Niacin: 1.167 mg
- Pantothenic acid: 0.863 mg
- Pyridoxine: 0.210 mg
- Riboflavin: 0.130 mg
- Thiamin: 0.660 mg
- Copper: 1.2 mg
- Carotene: 29 mcg
- Crypto-xanthin: 9 mcg
- Lutein-zeaxanthin: 17 mcg
- Carbohydrates: 13.86 g
- Protein: 9.17 g
- Cholesterol: 0 mg
- Dietary Fiber: 9.6 g
- Energy: 691 Kcal
- Total Fat: 71.9 g
- Shelled pecans can stay in the refrigerator for about nine months, and when kept in the freezer, it will last until two years. During that two-year freezing period, pecans can be repeatedly thawed and refrozen, and its flavor and color will not change or will not be affected.
- In-shell pecans stored in a cool and dry place can stay up to twelve months.
Buying Tips: When you buy pecans, it is better to choose those that are plump and have uniform color and size. Try to buy whole “in shell” or “with shell” nuts instead of processed ones.
Recipe: Pecan Pie Recipe