Pecans add undeniable zest and flavor to any meal, as well as nutritional benefits. Pecans contain over 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc.

Pecan Pesto.

1 1/2 cup basil leaves
1/3 cup finely ground pecans
1 Tablespoon chopped garlic
2-3 Tablespoons lemon juice
1 cup virgin olive oil
pinch sea salt.

Rinse and tear basil leaves in half. Put all ingredients into a blender and process. Recipe makes enough for a pound of pasta, whole wheat pasta provides more nutrition.

According to the National Pecan Shellers Association just one ounce of pecans (a small handful or about 15 halves) has more zinc – an important nutrient for proper growth and strong immunity – than a 3.5-ounce piece of skinless chicken. Most good sources of zinc are foods of animal origin, but pecans happen to be a plant-based source.

Other facts include: over half the fat (about 60 percent) found in pecans is monounsaturated fat and approximately another 30 percent is polyunsaturated fat. This means that almost 90 percent of the fats (oils) in pecans are heart-healthy; olive oil, a staple of the heart-healthy "Mediterranean diet," contains a type of monounsaturated fat known as oleic acid. The standard serving of pecans (about one ounce or 30 grams) provides approximately 25-30 percent more of this beneficial fat than a standard serving of olive oil (one tablespoon);numerous studies have shown that phytochemicals like those found in pecans act like antioxidants that may have a protective effect against certain diseases, such as various cancers and heart disease; pecans belong to the protein group in the USDA’s Food Guide Pyramid, along with meat, poultry, fish, eggs and dried beans – making pecans a nutritious alternative for vegetarians and those striving to eat a more plant-based diet; to increase fiber intake, just add pecans to the diet. One ounce of pecans has about the same amount of fiber as a medium-sized apple, and provides 10 percent of the recommended Daily Value for fiber; and, pecans are cholesterol-free and naturally sodium-free, making them an excellent choice for those on a salt- or sodium-restricted diet.



 

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