Pecans are native to the southern United States and Mexico. These nuts have a smooth, thin shell and are commonly sold both in-shell and as shelled kernels. Pecans are known for their rich, buttery taste and are a staple in many traditional dishes, including the classic pecan pie. They are not only delicious but also packed with numerous health-promoting nutrients.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the brand and specific processing methods. The following are approximate values.)
- Energy: 691 kcal
- Protein: 9.2g
- Carbohydrates: 13.9g
- Sugars: 3.9g
- Fat: 72g
- Saturated: 6.2g
- Fiber: 9.6g
- Magnesium: 121 mg
- Zinc: 4.5 mg
Ingredients: Whole pecan nuts.
What it is good for:
- High in monounsaturated fats which are beneficial for heart health.
- Contains antioxidants like vitamin E and ellagic acid which may protect the body from oxidative damage.
- Source of dietary fiber, promoting digestive health.
- Provides essential minerals such as manganese, magnesium, and zinc.
- Contains plant sterols which may help lower cholesterol.
How to Use: Whole pecans can be eaten raw, roasted, or salted as a snack. They can be incorporated into various dishes, desserts, and baked goods like pies, cookies, and bread. Chopped pecans can be sprinkled onto salads, oatmeal, or yogurts for added flavor and crunch.
Recipe Idea – Classic Pecan Pie: Ingredients:
- 1 cup pecan halves
- 3 large eggs
- 1 cup sugar
- 3/4 cup light or dark corn syrup
- 1/4 cup unsalted butter, melted
- 1 tsp vanilla extract
- A pinch of salt
- 1 pie crust (store-bought or homemade)
Instructions:
- Preheat the oven to 350°F (175°C).
- In a large mixing bowl, combine the eggs, sugar, corn syrup, melted butter, vanilla extract, and salt. Whisk until smooth.
- Stir in the pecan halves.
- Pour the mixture into the pie crust.
- Bake in the preheated oven for about 45-50 minutes or until the pie is set and the top is lightly browned.
- Allow the pie to cool before slicing and serving.
Diets it fits into:
- Vegan (if using vegan pie ingredients)
- Vegetarian
- Gluten-Free (if using a gluten-free crust)
- Paleo (with appropriate modifications)
- Keto (with appropriate modifications)
Note: Pecans are generally safe for consumption by most individuals. However, they can be a potential allergen. If introducing them for the first time, especially to children, always be cautious. It’s best to be aware of potential allergies or sensitivities. Always consult with a healthcare provider if uncertain.
