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!

Teddy Roosevelt, in 1885, wrote of one of his hunting trips through west Texas:

"This beautiful fertile valley, through which the deep, silent stream of the Llano flows, is densely wooded with grand old pecan trees along its banks; as are those of its minor tributaries which come boiling down from off the immense upland water-shed of the staked plains, cutting the sides of the 'divide' into narrow canyons."

See also:
The Nut Case
Eat Peanuts!

Pecan rice is available in white and brown (unprocessed) forms. White rice sets off food flavors more distinctly, while brown rice has a higher fiber content and takes longer to cook. Pecan rice is an excellent source of folate, and a good source of iron, niacin and thiamin.

Ingredients:
1 cup Louisiana pecan rice
1 1/4 cups low-sodium vegetable or chicken stock
1 teaspoon salt
Freshly ground black pepper

Directions:
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

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See also:
Pecan-Apple Cobbler
Carrot Pecan Bread
Berries and Roasted Pecans
Vegetarian Pecan Zucchini Recipe

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