By Anne Palumbo
Let’s face the nutty truth: Pecans are the holy grail when it comes to baking and desserts.
Just thinking about their rich, buttery flavor fills us with sweet anticipation.
But here’s another nutty truth: Pecans are nutritional powerhouses, right up there with walnuts, almonds, and pistachios—quietly shining in beneficial ways that warrant recognition.
Even though pe cans are slightly fattier than many nuts, most of it is heart-healthy monosaturated fat (similar to olive oil). Monosaturated fats are the “good” fats that support heart health—by helping to lower cholesterol, regulate blood sugar levels, and reduce inflammation.
And, yes, they are also slightly higher in calories than most nuts. However, they do have fewer carbs, which make them ideal for low-carb and keto diets.
Where do they shine brighter than any other nut? They are antioxidant superstars, ranking higher than esteemed walnuts, almonds, pistachios and all the rest.
Antioxidants help us stay healthy and live longer: it’s that simple. And they do so by protecting our cells from damage, much like rust protection keeps a car from rusting.
Normal, everyday living—combined with things like pollution, stress, a bad diet, excessive alcohol and smoking—creates unstable molecules that can damage healthy cells. Over time, these unhealthy cells accumulate and contribute to aging, inflammation, and diseases like cancer and heart disease.
These petite health champions also dish out a good dose of fiber in one small handful: nearly 3 grams. Since its fiber is both soluble and insoluble, you’ll get a double-dose of benefits that help to improve regularity and slow digestion down.
The soluble fiber, in particular, helps to lower blood cholesterol by sweeping it out like a broom.
But, like most nuts, they are caloric, delivering nearly 200 calories per small handful. So, eat in moderation, enjoy every bite, and remember that you’re eating an antioxidant superstar that may contribute to a longer, healthier life.
Helpful Tips
In-shell pecans should feel heavy for their size; shelled pecans should have a light-brown or golden-cream color. Darker or reddish-brown kernels often mean the nuts are stale and turning rancid. Store in-shell pecans in a cool, dry place for up to 6 to 12 months. Store shelled pecans in airtight containers in the fridge (up to 9 months) or freezer (up to 2 years) to prevent the natural oils from turning rancid.
Healthier Pecan Pie Bars
Serves 12
Crust
½ cup white whole-wheat flour plus 2 tablespoons
½ cup white flour
¼ cup maple syrup
3 tablespoons butter, melted
1 teaspoon vanilla
¼ teaspoon salt
Filling
¼ cup canola oil
¼ cup maple syrup
¼ cup honey
1 teaspoon vanilla
2 cups chopped pecans
Directions:
1. Preheat oven to 350°F and line an 8-by-8-inch baking pan with parchment paper.
2. In a small bowl, gently mix together both flours, maple syrup, melted butter, vanilla, and salt with a fork or your hands. Press into bottom of pan.
3. Bake for 15 minutes; let cool completely.
4. Meanwhile, in a small saucepan, heat canola oil, maple syrup, honey, and vanilla over medium-high heat until boiling (about 2-3 minutes), stirring constantly.
5. Once boiling, turn heat to low and cook 1 minute more, stirring constantly.
6. Turn off heat and stir in pecans.
7. Pour mixture over cooled crust and bake in oven for 20-22 minutes.
8. Let cool on counter for 1 hour before cutting into squares. Serve with ice cream if desired. Store leftovers in fridge.
Note about recipe
No question, there are healthier pecan recipes out there!
The recipe here is a nod to a favorite Thanksgiving dessert. What makes it slightly better for you? High-glucose corn syrup has been replaced with natural sugars; canola oil has replaced butter in the topping; the typical amount of sugar has been lowered, and the crust is made with both wholewheat and white flours.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.