Going Nuts for Nuts this April for National Pecan Month

Did you know that pecans are technically drupes and are in the same family as plums, peaches, cherries, and olives? The difference is with these drupes, the pit in the center of the fruit is the best part. Learn all you can about this healthy nut throughout April for National Pecan Month!

Pecans are packed with antioxidants which means they can help reduce the risk of heart disease. This delicious tree nut is rich in many essential health-boosting nutrients. Whether eaten as a snack or used as an ingredient in cooking your favorite dish, pecans are loaded with antioxidants, vitamins, and minerals.

When people think of nuts, they think of peanuts, almonds, cashews, and less likely pecans. In honor of National Pecan Month, try adding them to your salad, yogurt, cereal, homemade granola, or veggie stir fries. There are so many great ways to add more pecans to your diet!

Health Benefits of Pecans

Since nuts and seeds are a plant’s way of reproducing, they are typically packed full of nutrients that help the seed sprout into a healthy plant; thus, continuing the family tree. In addition to being an excellent source of monounsaturated fats, pecans are also good sources of:

Monounsaturated fatty acids (MUFA’s): MUFA’s have been shown to reduce total cholesterol levels as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood. As a result, MUFAs help to reduce the risk of coronary artery disease.

Antioxidants and Phytochemical Substances: They contain ellagic acid, vitamin E, beta-carotenes, lutein, and zeaxanthin which help to reduce the risk of free radical damage and protect the body from certain chronic diseases and cancers by maintaining the integrity of your cell membranes.

B-vitamins: Pecans contain essential B-vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folate. These vitamins act as co-factors and co-enzymes in cellular metabolism.

Fiber and Calories: The high energy and fiber content helps with satiety, keeping you full for longer. Fiber also helps lower cholesterol and regulates normal digestion.

Micronutrients: Pecans are loaded with protein, iron, calcium, potassium, and phosphorus.

3 Ways to Enjoy Pecans

Pecans are probably best known as the main ingredient to the southern staple, pecan pie, but pecans aren’t just for desserts!

Pecan and coconut-crusted halibut. Adding pecans to your dinner is a great way to provide a nutritious crunch to flaky white fish. Mix ground pecans and shredded coconut in a shallow bowl, dip fillets into whisked eggs, then into the pecan/coconut mixture. Put into the oven to bake until cooked through!

Chicken salad with pecans.Mix shredded chicken, chopped celery, sliced red grapes, and pecan pieces with plain nonfat Greek yogurt. Serve over a bed of greens or on crusty multigrain bread.

Pecans and hot cereal.Whether it’s oatmeal, kasha, or farina, you can enjoy pecans with your breakfast. Add them to the cereal while it’s cooking, along with currants, a sprinkle of brown sugar, and a little cinnamon. They’re a great way to add a bit of crunch.