Pecans are a delicious and nutritious treat that has been enjoyed by people all across the world for centuries. This blog post will provide you with everything you need to know about pecans including how they grow, what nutrients they contain, and their health benefits.
What are pecans and where do they come from
Pecans are a type of nut that is native to North America. They grow on trees that can reach up to 70 feet tall and have leaves that are around 12 inches long. The nuts themselves are small, typically measuring around one inch in diameter. Pecans are harvested in the fall when they are ripe.
How to store them for the best quality
It is important to store them in a cool and dry place. If they are exposed to too much moisture or heat then the quality will be reduced over time. You should also keep them away from light as this can cause oxidation which reduces their shelf life even further.
Once you have opened your bag of pecans it is important that they are stored in an airtight container such as a resealable plastic bag. They can be stored for up to six months in the refrigerator or twelve months in the freezer so you don’t need to worry about eating them all at once!
What nutrients do these nuts contain?
Pecans are a good source of dietary fiber, protein, and essential fatty acids. They also contain important nutrients such as magnesium, potassium, zinc, and vitamin E.
What are the health benefits of eating pecans?
There are many health benefits associated with consuming these nuts on a regular basis. Pecans can help to protect your heart, lower cholesterol levels, balance blood sugar levels, improve bone health and boost the immune system.
How to incorporate them into your diet in a way that will provide you with all of these benefits?
Photo by Ella Olsson on Unsplash
One of the best ways to eat pecans is by snacking on them alone or adding them to cereal or oatmeal for breakfast. They can also be enjoyed as a crunchy topping on salads, baked goods, and other desserts or used to make pesto and pecan butter.
Interesting facts about this delicious nut that you might not know
– Pecans are a good source of antioxidants that can help to protect the body against free radicals. These nuts are also high in fiber which can help to regulate digestion.
– Pecans contain more than 19 vitamins and minerals, making them a valuable addition to any diet. They are especially beneficial for those who are looking to improve their overall health and well-being.
Pecans are a delicious treat that is easy to incorporate into your diet in a healthy way! Whether you like them on their own or as an added crunch, these nuts will provide you with essential nutrients and lots of flavors.
Great for immunity!
Pecans are a great source of immunity-boosting vitamin E, as well as other antioxidants that can help keep you healthy during the winter season.
Types of pecans
There are many different types of pecans, including Georgia Green, Texas Red, and the more common type – Eastern Pecan.
Pecans’ nutritional value pecans are high in protein and monounsaturated fats. They also contain a good amount of fiber, potassium, magnesium, and calcium.
Weight loss
Pecans are helpful for weight loss because they are a low-calorie food. One pecan has only about six calories, and they’re also filling because of their high protein and fiber content.
Health benefits of pecans
Some other health benefits of pecans include reducing the risk of heart disease, improving blood sugar control, and helping to maintain healthy cholesterol levels.
So, next time you’re looking for a nutritious snack that can help boost your immune system, reach for some pecans!
Pecans are good for your brain
Did you know that pecans are good for your brain? They’re high in antioxidants, which can help protect the cells in your brain from damage.
Pecans and diabetes
Pecans also have a low glycemic index, meaning they won’t raise blood sugar levels as much as other foods. This makes them a great snack option for people with diabetes or insulin resistance.
Blood sugar control
Pecan improves blood sugar control because they’re high in fiber and low in glycemic index. They also help to reduce the risk of heart disease, which is a common complication of diabetes.
Healthy Cholesterol
Pecan helps maintain healthy cholesterol levels because they’re high in monounsaturated fats. These fats can help to reduce bad cholesterol levels and increase good cholesterol levels, which is important for people with diabetes.
Serving Size
One serving size is one ounce (about 24 nuts) so you don’t have to worry too much about overeating them!
It’s important to only eat about one serving size of pecans each day. If you overdo it, the fats and calories can add up quickly! For instance, if you eat an entire cup (about 160 grams), which is way more than anyone should ever have in a sitting, that will give you over 800 calories.
Portion sizes are very important! Too much of any one type of food can lead to weight gain and other health problems, so make sure you’re limiting your portion size to about a single serving each day if possible.
Allergic reactions
Some people may have an allergic reaction to pecans, so if you experience any symptoms such as itchiness, swelling, or trouble breathing after eating them, stop immediately and see a doctor.
Recipes to try with pecans
Maple Pecan Granola
Ingredients:
– ½ cup pure maple syrup
– ¼ cup olive oil or melted coconut oil
– ⅓ cup honey
– ½ teaspoon ground cinnamon
– Pinch of salt
– ¾ – cups old fashioned oats (not instant)
– ¾ cups pecans, chopped
Directions:
Preheat oven to 300 degrees. Line a baking sheet with parchment paper or a silicone mat and set it aside. In a saucepan over medium heat, combine the maple syrup, olive oil (or coconut oil), honey cinnamon, and salt. Stirring often until it comes to a low boil. Remove from heat and pour over oats and pecans in a large bowl. Stir until everything is coated well. Dump the mixture out onto the prepared baking sheet, spreading it evenly. Bake for 30-35 minutes, stirring a few times during cooking, or until granola is golden brown and crisp. Let cool completely before storing in an airtight container.
Pecan Pie Oatmeal
Ingredients:
– ½ cup old fashioned oats (not instant)
– ¾ cups water or milk of choice
– ⅓ cup pure maple syrup, honey, or agave nectar
– Pinch of salt
– ½ teaspoon vanilla extract
– ¼ cup chopped pecans
Directions:
Bring the oats and water (or milk) to a boil in a small saucepan over medium-high heat. Reduce the heat to low and simmer for about five minutes, stirring often, or until thickened. Stir in the maple syrup, salt, and vanilla. Divide into two bowls and top with chopped pecans.
Cranberry Pecan Quinoa Salad
Ingredients:
– ½ cup quinoa (rinsed well)
– ¼ teaspoon kosher salt
– ¾ cups water or chicken broth for cooking the quinoa
– ½ cup chopped pecans
– ¼ cup dried cranberries
Dressing:
– Juice of half a lemon or lime (about two tablespoons)
– ¼ teaspoon ground cumin, toasted for about one minute in a dry skillet over medium heat until fragrant. Then cool before whisking in the dressing
– ¼ cup olive oil or avocado oil
– ½ teaspoon honey, agave, or maple syrup
– Salt and pepper to taste
Directions:
In a small saucepan over medium-high heat, bring the quinoa and salt to a boil. Lower the heat to low and simmer for about 12-15 minutes, stirring occasionally, or until the quinoa is fluffy and has absorbed all of the liquid. Remove from heat and let cool to room temperature.
In a large bowl, combine the cooled quinoa with the pecans, cranberries, and dressing. Toss until everything is coated well. Season to taste with salt and pepper if desired. Serve at room temperature or chilled. Enjoy!
Pecan Brownies
Ingredients:
– ½ cup unsalted butter, melted
– ½ cup sugar
– ¼ cup light brown sugar, packed
– ⅓ cup cocoa powder
– ½ teaspoon vanilla extract
– ⅛ teaspoon salt
– ⅔ cup all-purpose flour
– ¾ cups chopped pecans Directions: Preheat oven to 350 degrees. Line an eight-inch square baking pan with parchment paper or foil, leaving an overhang on all sides. Set aside.
In a medium bowl, whisk together the butter, sugar, brown sugar, cocoa powder, vanilla extract, and salt until smooth. Add the flour and stir until well combined. Stir in the pecans until evenly distributed.
Spoon the batter into the prepared pan and smooth out until even. Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean with a few fudgy crumbs clinging to it. Let cool completely before cutting into squares and serving warm topped with ice cream, if desired.
Final Thoughts
In conclusion, these recipes are perfect for the holiday season. They are all easy to make and taste delicious. I hope you enjoy trying them out! Happy Holidays! 🙂
