What could be more tempting than a slice of pecan pie or a melt-in-your-mouth buttery pecan sauce? Pecans, however, offer more than just flavor. Studies show that pecan nuts offer distinct benefits to humans. They are nutrient dense, which means that they contain a host of vitamins and minerals, as well as fiber. The nuts are sodium and cholesterol free, so they make an excellent snack food.

Pecans and other nuts count as meat servings in the Food Pyramid. That's because pecans are high in protein and other important nutrients.

However, nuts contain more healthful types of fats than meat does and they are cholesterol-free, so they make excellent choices over fatty meats like steak or even chicken.

Nutrient Content

Pecans contains vitamin E, calcium, magnesium, potassium, zinc and fiber, as well as antioxidants

Health Benefits of Pecan

• Pecans contain a very high level of anti oxidants. These are substances that will help to boost your immunity tremendously. Just about five to 10 pecans a day are enough to make you stronger and healthier as well

• Pecans are also the only nut of their kind that is completely cholesterol free. They contain “good cholesterol”, which is required for healthy heart function.,
  

• Pecans are also very rich in oleic acid, a substance found quite rarely in nature. Oleic acid is considered to be the only answer nature has managed to provide in naturally defending women against breast cancer.

• Pecans are also one of the richest sources of proteins of all kinds. This makes them an excellent replacement for meat, especially for those who follow a vegetarian diet.

• It can lower your blood pressure and it will definitely suffuse your dietary plan with the nutrients that are essential requirements for controlling hypertension.

• The pecan nut has gamma-tocopherol, which is a type of Vitamin E and it is this vitamin that helps kill the cancerous prostate cells and does not affect the health cells

Pecan Recipes

Pecan Rice With Mushrooms

Ingredients

·          1 cup uncooked long-grain rice

·          1/2 teaspoon ground nutmeg

·          1 can (10 3/4 ounces) condensed cream of mushroom soup

·          1 can (4 ounces) sliced mushrooms, drained

·          1/2 cup coarsely chopped pecans

·          1/2 cup melted butter

Method

Cook rice according to package directions then rinse. Season cooked rice with nutmeg. In a well-greased casserole, spoon in a layer of rice, a layer of undiluted mushroom soup, mushrooms, and pecans. Repeat layers, ending with nuts on top. Pour melted butter over all. Bake for 20 to 30 minutes at 350°. Serves 6 to 8.

Honey Pecan Toast

Ingredients

·          1 tablespoons honey

·          2 tablespoons pecans chopped

·          2 slices whole wheat bread

Method

Mix together the chopped pecans and honey in a small bowl. Toad bread in toaster. Spread warm toast with honey and pecan mixture. Delicious for breakfast