By STEPHANIE FAROH
Extension Educator, Purdue Extension Kosciusko County

National Pecan Day is Wednesday, March 25. My favorite ways to eat pecans are in a pie or in a chocolate turtle dessert, but I appreciate pecans with just about any dish. You could add pecans to oatmeal or yogurt, substitute pecans for croutons in salads for a flavorful crunch or use ground pecans with a variety of seasonings as a delicious breading for meat or fish.

Pecans are a good source of protein, potassium, zinc, vitamin E, magnesium and folic acid. They contain mainly polyunsaturated and monounsaturated fat, the type considered “heart healthy.” A handful of nuts a day, such as pecans, can help you feel full longer and helps keep hunger at bay between meals. A handful of pecans, not a can full, is a great snack choice.

Pecan consumption has been associated with reduced diabetes risk. Over 90 percent of the fat found in pecans is unsaturated, heart healthy fat meeting the dietary guidelines that recommend Americans keep fat intake between 20 and 35 percent of calories, with most fats coming from heart healthy sources like fish, nuts and vegetable oils.

Eating one ounce of pecans or about 20 halves, equals two servings from the protein group and two teaspoons of oil. Antioxidants are substances found in foods that protect against cell damage and pecans are loaded with them. Studies have shown antioxidants to help fight diseases like Alzheimer’s, Parkinson’s, cancer and coronary heart disease.

There are over 1,000 varieties of pecans. The only major tree nut that grows naturally in North America, the pecan is considered one of the most valuable North American nut species. Because wild pecans were readily available, many Native American tribes in the U.S. and Mexico used the wild pecan as a major food source during autumn. Perhaps this is where the tradition of pecan pie for Thanksgiving originated. Both George Washington and Thomas Jefferson appreciated pecans so much so that they grew their own pecan trees.

To keep pecans fresh and flavorful, follow these buying and storage guidelines:

• When buying pecans, look for plump pecans that are uniform in color and size.
• Shelled pecans can be kept in the refrigerator for about nine months and for up to two years in the freezer.
• Pecans can be thawed and refrozen repeatedly during the two year freezing period without loss of flavor or texture.
• Airtight containers, such as jars with lids, are best for storing pecans in the refrigerator.
• Sealed plastic freezer bags are best for storing pecans in the freezer.
• In shell pecans can be stored in a cool, dry place for six to 12 months.
  After removal from cold storage, pecans will stay good for an additional two months.

Enjoy your pecan pie and turtles occasionally, but also try snacking on pecans for a healthy treat. Happy National Pecan Day.

Here’s to a healthier you.

For more information call Stephanie at the Purdue Extension Kosciusko County office at (574) 372-2340, or email at [email protected].