Sweet and nutty: 3 Health benefits of nutrient-rich pecans
04/10/2020 / By Rose Lidell / Comments
Sweet and nutty: 3 Health benefits of nutrient-rich pecans

Nuts are a versatile powerhouse among superfoods. They can be eaten on their own as a quick snack, or you can add nuts to salads, soups, stews or baked goods. The possibilities are endless!

Nuts like pecans are full of vitamins and minerals. Pecans also offer three amazing health benefits that you can enjoy if you eat them regularly.

Pecans contain fiber and plant protein. They’re also a great source of “good” fat, vitamins, minerals and antioxidants.

Pecans are full of minerals

Pecans are a great source of minerals such as copper, manganese, thiamine and zinc. An ounce of pecans (about 19 halves) offers 60% of the Daily Value (DV) for manganese, and 40% of the DV for copper.

Copper has a role in iron absorption, and the mineral works together with iron to help your body form red blood cells. Additionally, copper boosts immunity and keeps your bones, blood vessels and nerves healthy.

Meanwhile, manganese helps regulate blood sugar. The mineral is essential for bone health and it helps form collagen that makes your skin firm and elastic.

Pecans contain powerful antioxidants

Pecans are full of polyphenol antioxidants, particularly flavonoids, that are said to be behind their beneficial effects on heart health.

Pecans contain more than twice the flavonoid content of other nuts like almonds, cashews, and pistachios. Pecans also contain at least seven times the amount in walnuts!

Pecans have the highest levels of gamma-tocopherols, an antioxidant that’s a form of vitamin E, compared to other nuts.

According to the results of two different studies partially funded by the National Pecan Shellers Association, this increase in gamma-tocopherols levels from eating a diet full of pecans prevents the oxidation of cholesterol.

Oxidized cholesterol is one of the risk factors for cardiovascular disease.

Pecans are naturally sweet

An ounce of pecans only contains a gram of sugar.

Unlike other nuts, pecans taste sweeter, making them the perfect snack if you want to satisfy your sweet tooth without increasing your sugar intake.

Want to add pecans to your diet? Here are some suggestions on how to enjoy this superfood treat:

  • Eat a handful of pecans.
  • Pair pecans with fruit like apples, grapes, kiwi and pears.
  • Make a smoothie pecans, fruits and veggies.
  • Add pecans to oatmeal, muesli or a yogurt parfait.
  • Make a delicious superfood snack by dipping pecan halves into melted dark chocolate. Dust with ground cinnamon before serving.
  • Use pecan butter and chopped pecans to make energy balls. Combine with chopped apples or raisins, dried figs, cinnamon, ginger, nutmeg and oatmeal.

Alternatively, you can add pecans to savory dishes for a bit of natural sweetness and crunch.

  • Sprinkle pecans onto chicken, fish, cooked veggies, salads, pulses, whole grains, spaghetti squash or tuna salad.
  • Use chopped pecans as a garnish for chili, hummus, lettuce wraps, soup and stir-fries.

You can buy organic pecans from the grocery store or purchase them in bulk.

Pecan cranberry stuffed acorn squash recipe

This recipe combines nutritious pecans with other amazing superfoods like cranberries and acorn squash. Stuffed squash offers 40% of the recommended daily allowance for vitamin C and 15% of iron.

Each serving is also conveniently portioned inside half the acorn squash so you don’t have to worry about eating too much of the filling.

Prep time for the recipe takes about 20 minutes while cook time can take at least 40 to 60 minutes.

Ingredients for 12 servings:

  • 6 acorn squash or small dumpling squash, halved
  • 1 1/2 cups brown rice
  • 1 cup wild rice
  • 1/2 cup dried cranberries
  • 1/2 cup pecans, chopped
  • 1/3 cup olive oil
  • 1/3 cup Sherry wine vinegar
  • 2 tablespoons chopped salt, to taste
  • 2 tablespoons fresh thyme, to taste
  • 2 teaspoons olive oil, for brushing
  • fresh ground pepper, to taste

Preparation:

  1. Preheat the oven to 400 F.
  2. Scoop out the squash membranes and seeds. Slice off the rounded bottom of each squash half to make it sturdy.
  3. Brush the squash flesh with olive oil and place the squash, cut side down, into a baking pan. Bake for at least 30 to 40 minutes or until the squash is slightly cooked through.
  4. Halfway through the baking process, add a bit of water to the pan to keep the squash from sticking.
  5. Set the squash aside until you’re done preparing the stuffing mixture. Don’t cook the squash all the way through. The remainder of baking will be done after you add the stuffing to the squash.
  6. Cook the rice according to the package instructions.
  7. While the rice is cooking, prepare the dressing. Whisk the garlic, olive oil, thyme and wine vinegar. Season with salt and pepper to taste.
  8. Get a large bowl and mix the vinaigrette with the warm rice, then toss to coat. Mix in and evenly distribute the cranberries and pecans.
  9. Use a spoon to fill the squash with the stuffing. Pile it above the line of the squash.
  10. Place the squash back into the baking pan with the stuffing side up. Cover the squash with foil and bake for 20 more minutes or until the squash is tender.

Pecans and other nuts and seeds are the perfect superfood snacks to boost your heart health!

Sources:

Health.com

Shape.com

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