The pecan is a relative of hickory, endemic to central and southern North America. The name "Pecan" originated from an Algonquian word, which refers to a nut that needs a stone to crack.
The delicious, rich and buttery pecans resemble walnuts in have a relatively high fat content and high calories.
Pecans are packed with nutrients including minerals, antioxidants vitamins. These versatile nuts have a wide variety of culinary uses from snacks to adornments for baked good such as cakes, pies, cookies and slices.
Pecans an also be used in stews and curries, and they are a delightful addition to salads and many desserts.
This article showcases the many health benefits of pecan nuts and summarizes the nutritional facts.
The benefits of pecans are compared with those of other popular nuts such as Almonds, Brazil nuts, Cashews, Macadamia nuts, Pistachio and Walnuts.
All comparisons are made for a serving of 100g to allow direct comparison of the nutrients in these nuts.
Look for the nuts that feature off white color, healthy-looking shell, compact, uniform in size and feel heavy in hand. They should be free from cracks (other than the natural split), molds, and spots and free from the rancid smell.
Raw whole pecan nuts are generally cut open at the processing units using large sheller machines. Smaller nut-sheller machine or hand held pliers usually are being used for domestic purposes.
Unshelled pecans can be placed in cool dry place for many months, whereas shelled (without the shell) kernels (nuts) should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.
The two tables shown below summarize the health benefits of pecans, The second table provides a comparison of pecans with Almonds, Brazil nuts, Cashews, Macadamia nuts, Pistachio and Walnuts.
Preheat oven to 375 degrees F ( 190 degrees C). Layer all the shelled pecans on the bottom of the chilled pie shell. Mix all the rest of the ingredients, by hand using a whisk, and pour over pecans into the shell. The pecans will float to the surface of the pie, where you want them.
Bake for about 40 minutes until the filling has cooked and has just started to brown slightly. It is a good idea to use a pie crust protector or a circle of aluminum foil to cover the edge of the pie crust to keep it from burning, to ensure the filling is cooked properly. Remove from oven and let cool completely.
Preheat the oven to 450 degrees F (230 degrees C). Make a slit in the peppers all along one side. Sprinkle with salt and pepper. Transfer some goat's cheese down the center or each opened pepper. Add some of the pecans, basil and raisins on top of the cheese. Fold each pepper and close, by pressing down gently. Place the stuffed peppers onto a baking sheet lined with baking paper or aluminium foil. Drizzle with a small amount of extra virgin olive oil and bake for about 10 minutes, or until the goat cheese has clearly started to bubble. Garnish with extra pieces of cheese basil, pecans and raisins.
Preheat oven to 350 degrees F (200 degrees C). Line an 8 x 8 inch (20 x 20 cm) pan with foil, leaving an overhang over the sides. Spray the foil lightly with cooking spray. Make the cake by dry-mixing the cornmeal, 1 cup of flour, baking powder and salt in a medium bowl. Add the 3 tablespoons of softened butter and the oil to a large bowl and beating using an electric mixer set to a high speed for about 2 minutes. Pour in 3/4 cup sugar and beat on a moderate to high setting until smooth, about 2-3 minutes. Add the milk, free-range eggs, lemon zest and vanilla and beat again on a moderate-high setting until smooth, for about 1 minute. Add the flour mixture and beat on low speed until well incorporated. Sprinkle the apple and berries with 1 1/2 teaspoons flour and toss to coat. Gently fold the berries into the batter mixture until just combined. Then, transfer the batter into the prepared pan.
Meanwhile, make the topping by cutting 1/4 cup sugar into the cold butter until a uniform crumble is formed. Add the pecans and mix well. Sprinkle the topping over the batter. Bake the cake for about 60 minutes, or until the center of the cake is cooked. Then, let the cake cool in the pan on a wire rack, before lifting the cake out of the pan, using the edges of the foil. Serve warm.
|Serving size 100g||Nutrient Value||Percent of Recommended Daily Allowance|
|Total Fat||71.9 g||360%|
|Dietary Fiber||9.6 g||25%|
|Folates||22 micro gm||5.50%|
|Pantothenic acid||0.86 mg||17%|
|Vitamin A||56 IU||2%|
|Vitamin C||1.1 mg||2%|
|Vitamin E||24.44 mg||163%|
|Selenium||3.8 micro gm||7%|
|Carotene - beta||29 micro gm||--|
|Crypto-xanthin - beta||9 micro gm||--|
|Lutein-zeaxanthin||17 micro gm||--|
|Serving 100 g Raw Nuts||Pecans||Almonds||Brazil nuts||Cashew nuts||Macadamia nuts||Pistachio nuts||Walnuts, black|
|Dietary Fiber (g)||9.52||12.35||7.41||3.17||8.47||10.23||6.7|
|Total Carbs (g)||13.86||21.66||12.28||30.19||13.83||27.51||9.91|
|Total Fat (g)||71.96||49.42||66.42||43.84||75.77||45.4||59.01|
|Pantothenic Acid (mg)||0.86||0.47||0.18||0.86||0.76||0.52||1.66|
|Vitamin A (IU)||56.44||0||0||0||0||416.23||38.8|
|Vitamin B12 (mcg)||0||0||0||0||0||0||0|
|Vitamin B6 (mg)||0.21||0.14||0.1||0.42||0.28||1.7||0.58|
|Vitamin C (mg)||1.06||0||0.71||0.35||1.06||5.64||1.76|
|Vitamin E (mg)||1.41||26.21||5.71||0.92||0.53||2.29||1.8|
|Vitamin K (mcg)||3.53||0||0||34.22||2.82|
|Saturated Fat (g)||6.18||3.73||15.14||7.78||12.06||5.56||3.37|
|.Monounsat. Fat (g)||40.8||30.89||24.55||23.8||58.88||23.82||15.01|
|Polyunsat. Fat (g)||21.62||12.07||20.58||7.84||1.5||13.74||35.08|