A truly American nut, the pecan is grown in at least 15 states throughout the United States. The largest concentration of production lies in the southeastern and southwestern states. The pecan holds a strong Native American history, and many of the varieties available today reflect the names of American Indian tribes.
With harvest in October and November, the pecan was traditionally seen as a holiday nut, baked into delicious desserts such as pecan pie often served at Thanksgiving. Thanks to its excellent storage tolerance and a variety of health benefits, pecans are now enjoyed year-round. They provide a fresh, nutritious snack eaten alone or tossed in a healthy salad.
Pecans are a good source of protein and rich in vitamin E, a natural antioxidant associated with reducing risks of cancer and heart diseases. They contain monounsaturated fatty acids, the type of heart-healthy fat known for lowering bad LDL cholesterol and raising good HDL cholesterol. Pecans are also a good source of folic acid, niacin, magnesium, selenium and zinc.
What to Look for
The National Pecan Shellers Association advises pecan shoppers to look for nuts that are plump and uniform in color and size. Unshelled pecans will stay fresh for 6 to 12 months when stored in a cool and dry place.
Shelled pecans can be stored for long periods of time while still retaining their flavor and freshness. When sealed in an airtight container, pecans can stay fresh in the refrigerator for up to 9 months. Pecans will keep in the freezer for up to 2 years when sealed in a plastic freezer bag. Once thawed and brought back to room temperature for use, they will usually keep for about 2 months.
Roasting pecans before using them in recipes enhances their flavor. Lay out a single layer on a baking sheet and place in a 275-degree oven for 10 to 15 minutes.
Common Pitfalls
Pecans are somewhat high in calories. It is best to practice portion control to gain their healthy nutrients without consuming too many excess calories. According to the ADA, 18 pecan halves contain about 160 to 200 calories.
Pecans can often be found in canned nut mixes, which are often salted. Choose fresh, unsalted nuts to reduce the intake of excess sodium.
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