Pecans

HealtH beneFIts: Pecans may be small, but they are full of healthy nutrients. They are heart-healthy and provide the body with an abundance of “good” fats to help lower cholesterol. Pecans are an excellent source of energy; they are rich in manganese, copper and thiamine, which are vitamins and minerals that help convert food into energy. Pecans are high in fiber, making them optimal to help control weight by giving the stomach a full feeling.

WHat are PeCans? Pecans are technically considered drupes, or fruits with a central stone surrounded by a husk. The pecan fruit has a green, fleshy outer husk that splits into four sections to reveal a single large seed, or “nut.” The outer shell of the nut is smooth, tan and hard. The edible kernel has golden-brown skin and cream-colored flesh with a rich, buttery flavor and crisp, meaty texture. There are over 500 varieties that differ in size, shell thickness and taste. Pecans can be purchased year-round, but fresh nuts are harvested in autumn.

seleCtIng, storIng and CookIng:• When purchasing shelled pecans, look for kernels

that are plump and uniform in color. Avoid kernels that are shriveled or moldy.

• In-shell pecans should have shells that are clean, smooth, undamaged and uniform in color; when shaken, the kernel should not rattle.

• Store in-shell pecans in an airtight container or sealed plastic bag in the refrigerator for nine to 18 months or in the freezer for two years or more. Shelled pecans will keep for up to six months in the refrigerator and two years in the freezer.

• Pecans can be thawed and refrozen repeatedly without loss of flavor or texture.

• To crack pecans more easily, pour boiling water over them and steep, tightly covered, for a few minutes to soften the shell. Then, use a nutcracker to open the shells.

• Include ground or chopped pecans in stuffing and breads and sprinkle over salads and casseroles for a hint of nuttiness.

• Add pecans to oatmeal and parfaits for a nutritious crunch; snack on mixed nuts for a burst of energy.

InterestIng FaCts• Some of the larger pecan shellers process 150,000

pounds of pecans each day.

• The name “pecan” comes from the Native American word “pacane,” and means a nut that needs to be cracked with a stone.

• Pecan trees may live and bear edible seeds for more than 300 years.

Presented by American Culinary Federation Education Foundation. More tools and resources available on www.acfchefs.org/ccf

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