Pecans
Two studies on pecans show that blood cholesterol levels are dramatically lowered when pecans are incorporated into the diet. Researchers say that it is the unsaturated fats in pecans that help lower cholesterol levels. Pecans also contain plant components with antioxidant properties, which can slow the oxidation or "rusting" of LDL (bad) cholesterol. Pecans also contain plant sterols, which have been in the news for their cholesterol-lowering ability.
Pecans add undeniable zest and flavor to any meal, as well as nutritional benefits. Pecans contain over 19 vitamins and minerals -- including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc.
Just one ounce of pecans (a small handful or about 15 halves) has more zinc -- an important nutrient for proper growth and strong immunity -- than a 3.5-ounce piece of skinless chicken. Most good sources of zinc are foods of animal origin, but pecans happen to be a plant-based source.
Over half the fat (about 60 percent) found in pecans is monounsaturated fat and approximately another 30 percent is polyunsaturated fat. This means that almost 90 percent of the fats (oils) in pecans are heart-healthy!
See also: The Nut Case or Eat Peanuts! from our sister site, FitnessandFreebies.com.
Recipe: Louisiana Pecan Rice
1 cup Louisiana pecan rice
1-1/4 cups low-sodium vegetable or chicken stock
1 teaspoon salt
Freshly ground black pepper
Place the rice in a colander. Rinse under cold water until the
water runs clear.
Combine the rice, salt and stock in a medium saucepan and
bring to a boil.
Cover and simmer the rice for about 15 minutes, or until tender.
Remove from the heat and keep covered. Let the rice sit for five
minutes before serving. Season with pepper to taste.
Recipe makes four servings.
Nutrition information per 1/2 cup serving:
Calories 179
Total Fat 1g
Saturated Fat 0g
Cholesterol 1mg
Sodium 623mg
Total Carbohydrate 38g
Dietary Fiber 1g
Protein 4g
Print just this recipe. (New window)
See also:
Pecan-Apple Cobbler
Carrot Pecan Bread
Berries and Roasted Pecans
Peach-Raspberry Pecan Crisp
Vegetarian Pecan Zucchini Recipe
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