101 Foods That Could Save Your Life

Did you know … that the name “pecan” is a Native American word that was used to describe nuts requiring a stone to crack?

The pecan tree belongs to the hickory family and is one of the largest fruit-bearing trees known. There have been over 1,000 varieties created, of which only 500 now exist; and only a handful of varieties are commonly used today. The most popular pecan varieties include the Cape Fear, Desirable, Elliott, Schley and the Sumner. The pecan is the only tree nut that is truly native to the United States.

Pecans were first “discovered” growing in North America and parts of Mexico by European colonists in the 1600s. America’s President, Thomas Jefferson, loved pecans and had trees imported from Louisiana planted in his Monticello orchards. One of the origin tales of the pecan pie recounts that pecan pie was created by a French person who settled in New Orleans, and was introduced to the nut by Native Americans.

Eighty per cent of the world’s pecans comes from the United States, with Georgia leading the nation in production. Other states that grow pecans include Louisiana, Mississippi, Alabama, Texas, New Mexico, Arizona, Oklahoma, Florida, North Carolina, South Carolina, Arkansas, California and Kansas. Pecans are also grown in Mexico, Australia, Israel, Peru and South Africa.

Pecans are a source of thiamine, gamma-tocopherol (a type of vitamin E), magnesium, protein and fibre. They ranked fourteenth in total antioxidant capacity according to a 2004 report in the Journal of Agricultural and Food Chemistry and eighth out of fifty foods according to a report from the Institute of Basic Medical Sciences at the University of Oslo in Norway. They are also rich in the heart-healthy phytochemical beta-sitosterol. Pecans are also a rich source of heart-healthy oleic acid, the same type of fat found in olive oil.

HEART HEALTH: Researchers from Loma Linda University and New Mexico State University discovered that adding 1½oz/40g of pecans a day (27 to 30 pecan halves) as part of a heart-healthy diet reduced LDL (“bad”) cholesterol twice as much as those who did not add pecans to their American Heart Association Step I diet. Triglycerides were also reduced and HDL (“good”) cholesterol rose for those who consumed the pecans. Another study from Loma Linda showed that adding just a handful of pecans into one’s diet each day dramatically increased levels of gamma-tocopherol, a type of vitamin E thought responsible for reducing lipid oxidation. Study subjects who had normal lipid levels ate a little over 2oz/50g of pecans per day for eight weeks and showed significant decreases in LDL and total cholesterol.

• When selecting pecans, look for plump nutmeats that are fairly uniform in colour and size.

• Unshelled pecans can be stored in a cool, dry place for three to six months.

• Shelled pecans need to be refrigerated in airtight containers and can be kept for up to nine months. Pecans stored in freezer bags can be frozen for up to two years.

• Basic toasted pecans: preheat oven to 300°F/150°C. Place 2oz/50g of shelled pecans on a baking tray in a single layer. Roast for approximately seven minutes but be careful not to burn them.

• Sprinkle chopped pecans on salads and fruit salads.

• Throw some on cold or hot cereal, whole-wheat pancakes or waffles.

• Add chopped pecans to just about any side dish—they really add flavour to pilafs.

• Use crushed pecans as an alternative to breading meat or fish.

Black Cherry, Gingernut and Pecan Parfait

Courtesy of the Georgia Pecan Commission

Servings: 4 • Prep time: 10 minutes

This wonderful dessert is best made at least thirty minutes ahead of serving, allowing time for the gingernut crumble to soften slightly. My kids, who are not exactly nuts about nuts, enjoyed this dessert. This recipe contains four powerhouse foods. The “ginger” nuts don’t count but they sure make the dish yummy!

INGREDIENTS:

8 gingernut biscuits

2oz/50g pecan halves, toasted if desired

2 (6oz/175g each) containers nonfat black cherry yogurt

5floz/150ml fat-free whipped topping

2 kiwis, peeled and chopped

1 black cherry for garnish (optional)

DIRECTIONS:

In a medium-size resealable plastic bag, combine gingernuts and 1oz/25g pecans; seal bag. With a rolling pin or large heavy spoon, gently pound mixture to crumble cookies and pecans. (The mixture should be somewhat coarse, not finely ground.) Set aside. In a small bowl, mix all yogurt together. Add whipped topping and gently fold in to blend. Do not overmix. To assemble in individual 6- to 8-ounce glass serving dishes, spoon 2 tablespoons gingernut-pecan mixture into bottom of each glass. Top each with half the yogurt mixture. Portion the chopped kiwi into each glass and top with remaining yogurt mixture. Top each serving with remaining gingernut-pecan mixture. Coarsely chop remaining pecan halves and sprinkle on top for garnish. Refrigerate parfaits at least 30 minutes or up to two hours. Serve chilled.

BREAK IT DOWN …

Calories: 254; Total fat: 9g; Saturated fat: .5g; Cholesterol: 1mg; Sodium: 150mg; Total carbs: 30g; Fibre: 2.5g; Sugar: 16g; Protein: 6g.