Presented by American Culinary Federation Education Foundation

Ingredientof the Month

Pecans

March | 2016IngredIent of the Month

Pecans are technically considered drupes, or fruits with a central stone surrounded by a husk. The pecan fruit has a green, fleshy outer husk that splits into four sections to reveal a single large seed, or “nut.” The outer shell of the nut is smooth, tan and hard. The edible kernel has golden-brown skin and cream-colored flesh with a rich, buttery flavor and crisp, meaty texture. There are over 500 varieties that differ in size, shell thickness and taste. Pecans can be purchased year-round, but fresh nuts are harvested in autumn.

The pecan tree is a species of hickory native to Mexico and the Central and Southeastern regions of the United States. The first cultivated pecan tree was likely planted by Spanish colonists and Franciscans in Northern Mexico

in the late 1600s or early 1700s. Commercial propagation of pecans began in the 1880s. The United States grows about 80 percent of the world’s pecans, with Georgia, Oklahoma, Texas and New Mexico as the leading pecan-producing states.

Pecans may be small, but they are full of healthy nutrients. They are heart-healthy and provide the body with an abundance of “good” fats to help lower cholesterol. Pecans are an excellent source of energy; they are rich in manganese, copper and thiamine, which are vitamins and minerals that help convert food into energy. Pecans are high in fiber, making them optimal to help control weight by giving the stomach a full feeling.

Healthy Ingredient ContributionValues from nutritiondata.self.com based on pecans, shelled, chopped, 1 cup (109 grams).

Manganese: One serving of pecans contains 245 percent of the recommended daily value of manganese, a macromineral that plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into energy.

Fats and Fatty aCIds: Pecans provide 87 percent of the recommended daily value of unsaturated fats, including monounsaturated and polyunsaturated. Unlike saturated fats that raise total blood cholesterol levels, unsaturated fats lower the bad cholesterol in the blood, which lowers the risk of heart attacks and strokes.

CoPPer: One serving of pecans contains 65 percent of the recommended daily value of copper, a mineral that helps produce energy in cells, builds strong tissue and supports iron absorption.

tHIaMIne: Pecans offer 48 percent of the daily recommended value of thiamine, or vitamin B1, which helps in converting the carbohydrates and fats in food into energy. It plays a key role in maintaining a healthy nervous system.

FIber: Pecans provide 42 percent of the daily recommended value of fiber. Soluble fibers help control weight by making the stomach feel full. Insoluble fibers add bulk to the diet and help prevent constipation.

types and VarietiesdesIrable is a popular cultivar known to set the standard for pecan quality. The kernels are plump and meaty with excellent flavor.

ellIot pecans have a thin shell, making them easier to crack. The kernels are petite and round with a sweet flavor.

sCHley is a medium-sized pecan with an oblong shape. The shell cracks easily and the kernels have a mildly rich, sweet flavor.

stuart is a good all-around pecan that has a plump, firm kernel with a delicate flavor.

March | 2016IngredIent of the Month

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selecting and storing• When purchasing shelled pecans, look for kernels that

are plump and uniform in color. Avoid kernels that are shriveled or moldy.

• In-shell pecans should have shells that are clean, smooth, undamaged and uniform in color; when shaken, the kernel should not rattle.

• Store in-shell pecans in an airtight container or sealed plastic bag in the refrigerator for nine to 18 months or in the freezer for two years or more. Shelled pecans will keep for up to six months in the refrigerator and two years in the freezer.

• Pecans can be thawed and refrozen repeatedly without loss of flavor or texture.

Culinary uses• To crack pecans more easily, pour boiling water over

them and steep, tightly covered, for a few minutes to soften the shell. Then, use a nutcracker to open the shells.

• Include ground or chopped pecans in stuffing and breads and sprinkle over salads and casseroles for a hint of nuttiness.

• Add pecans to oatmeal and parfaits for a nutritious crunch; snack on mixed nuts for a burst of energy.

• Blend with cream cheese for a delicious fruit dip or make a pecan hummus as a dip for vegetables.

Interesting Facts• Some of the larger pecan shellers process 150,000

pounds of pecans each day.

• To keep pecan meat from falling apart during the shelling process, the nuts are moistened, or “conditioned,” before cracking through a cold-water soaking or steam-pressure method.

• The name “pecan” comes from the Native American word “pacane,” and means a nut that needs to be cracked with a stone.

• Pecan trees may live and bear edible seeds for more than 300 years.

• Many pecan varieties, such as Cheyenne and Shoshoni, were named after the Native American tribes that used to trade with them.

March | 2016IngredIent of the Month