|Now that you know you should have 4 to 5 servings of nuts, including pecans, each week as part of your healthy diet, the pecan possibilities are endless. Here are just a few healthy suggestions to get you started.
- Top off pumpkin, squash or tomato soup made with low-fat milk, with roasted, chopped pecans.
- Sprinkle chopped pecans on salads. They add crunch and flavor to both green salads (think roasted pecans and crumbled goat cheese) and fruit salads (pecans go with any fruit combination).
- Try baked apples filled with pecans. Core the apple and fill with roasted pecans and a bit of maple syrup. Bake at 375 degrees for about 30 minutes or until soft.
- Make pecans a part of breakfast. Sprinkle them on cold or hot cereal, frozen, whole-wheat pancakes or waffles or put them in the batter, if you're making them from scratch.
- Bring roasted pecans along as a snack, or pack them in your lunch. Plain and unadorned they're delicious and nutritious.
- Add chopped pecans to rice dishes. They really add flavor to pilaf and brown and wild rice.
- When seasoning breadcrumbs for coating fish or chicken, add finely chopped pecans to the mix.
- Stir chopped, roasted pecans in unsweetened applesauce. Serve it with lean pork, as a side dish at breakfast or as an anytime snack.
How to roast the perfect pecan:
Basic Toasted Pecans
Preheat over to 300 degrees. Place ½ cup of shelled pecans on a baking sheet in a single layer. Roast for approximately 7 minutes. Check toward the end, to be sure they don't burn.
Dry Sautéed Pecans
Heat a dry sauté pan over medium high heat. Add shelled pecans and roast, tossing or stirring frequently. Do not leave unattended, as the pecans can burn quickly. When the pecans are browned, remove the pan from the heat and turn the nuts out onto a cool plate to stop them from cooking further
Source: Georgia Pecan Commission