Pecan Nutrition: #1 Nut for antioxidants
Pecans are a great healthy snack, rich in vitamins, minerals, good fats and fiber. Pecans are a very versatile nut that can be used in baking or cooking. They contain vitamins A, E, and several B’s including folic acid. In the mineral department, pecans are bursting with calcium, magnesium, phosphorus, potassium and zinc. Pecans are also a great source of plant sterols and heart-healthy fats that have shown protective effects against heart disease and stroke.
Research has shown that eating a handful of pecans a day may be as effective at lowering LDL “bad” cholesterol as prescription medicine, Journal of Nutrition, Sept 2001. Studies have also shown that pecans score the highest in antioxidant content out of any nut! This means that they have a protective effect against free radicals and oxidation in the body that can lead to tissue damage, premature aging and many diseases. For more research on pecans, click here.
For the healthiest nuts, make sure they are raw, unsalted and free of added oils. One of my favorite ways to cook with nuts is to bake fish with them. Here is my Maple Pecan Crusted Salmon Recipe.
Maple Pecan Crusted Salmon Recipe
4 fillets of salmon (you can use haddock, cod or tilapia)
2 tsp olive oil
1/2 cup of pecans, ground
½ cup of breadcrumbs
1 tsp Italian seasoning
1-2 tbsp water
¼ tsp of sea salt
1/8 tsp Fresh ground pepper
3 tbsp maple syrup
- Oil a roasting pan with the olive oil and place fish fillets on pan.
- Drizzle fish with 1 tbsp of maple syrup.
- In a small mixing bowl, combine ground pecans, breadcrumbs, seasoning, sea salt and pepper.
- In a separate bowl, beat egg with 2 tbsp maple syrup and then add to the dry mixture.
- Mix well until you get a thick consistency; add a bit of water if needed.
- Top each fish fillet with a layer of the nut mixture. Press down with a spoon until firm.
- Drizzle each fish fillet with the remaining 1 tbsp of maple syrup.
- Bake at 375 degrees Fahrenheit for 20-30 minutes until fish is cooked. (Fish should turn from translucent to opaque when it is finished and flake easily).
Tip: for a fresher taste, buy pecan halves and grind them yourself in a food processor or blender.
Nut Storage Facts
Just how long should you store nuts for? Here is a handy guide. The best way to store nuts long-term is in the fridge or freezer. That way their health-giving oils are preserved longer.
|70° (pantry)||4 months||3 months|
|40° (refrigerator)||9-18 months||6 months|
|0° (freezer)||2 years||2 years|
What are your favorite ways to cook with pecans? Or do you have a good fish recipe? Don’t forget to leave a link back to your own blog too via the commentluv feature here on the site.