A native of North America, now grown mainly in Georgia and Texas, the pecan is the seed of a species of hickory tree. It has long been associated with Southern desserts like pie and pralines, but its rich, satisfying flavor makes it just as perfect for healthier fare such as salads, or as a snack all by itself.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

A daily handful of pecans reduces your overall risk of heart disease. Unlike saturated fats, the unsaturated fats in pecans help to lower cholesterol levels, especially LDL (“bad”) cholesterol. Pecans also contain the amino acid L-arginine, which may improve the flexibility of artery walls and decrease the risk of arterial blood clots. Eating pecans also adds fiber and vitamin E to your diet.

　　

HOW TO BUY

Step 2

Buy unshelled pecans in the fall, their peak season, and look for shells with no cracks or blemishes. Make sure to buy shelled pecans in an airtight package.

　　

HOW TO STORE

Step 3

The best place to keep unshelled pecans is in an airtight container in the refrigerator (up to six months) or the freezer (up to one year). Keep shelled pecans well wrapped in a dry, cool spot up to three months (or six months in the freezer).

　　

DID YOU KNOW?

Step 4

Pecans’ high fat content makes them particularly prone to rancidity if bruised or exposed to light, heat, or moisture, so handle with care.

　　

toasting nuts

Step 5

To toast almonds, pecans, or any other nuts, preheat oven to 350°F. Spread nuts on a rimmed baking sheet. Cook, tossing once or twice, until fragrant, 5 to 10 minutes.

　　

recipes

Step 6

Pecan Pancakes with Mixed Berry Compote p.89

　　

Step 7

Sautéed Spinach with Pecans and Goat Cheese p.185

　　

Step 8

Four-Berry Salad p.327

　　Power Foods