by Sheryl Borden PECAN HEAVEN!
I thought since I elaborated on the nutritional qualities and delicious flavor of peanuts last month, I should give equal time to pecans -- another delightful commodity, which is grown in various parts of our state as well as in other states in the United States. Several months ago, I had the pleasure of taping some interesting segments with Ann Cox, food communication specialist with the Western Pecan Growers Assn., and they will air in the near future on "Creative Living." But, just to whet your appetite...
Nut Health Studies * Pecans are nutrient dense. They are a good source of protein as welll as minerals such as magnesium, phosphorus, potassium, Zinc, and vitamins A, E and folate. Pecans also contain calcium, iron, manganese, selenium and vitamin C.
- The "Harvard Health Letter" reported a long-term study of 26,000 people. The people who consumed tree nuts (pecans, almonds, walnuts, etc.) frequently (at least 5 times as week) had roughly half the risk of a heart attack or a coronary death as those who rarely ate them. People who ate a portion of nuts even once a week had about 25 percent lower risk of heart disease than those who didn't.
- Pecans contain many phytochemicals, which rotect against cancers of the colon, stomach and rectum.
- Another study, the Iowa Women's Heath Study, revealed that women wre 60 percentless likely to have heart trouble if they ate nuts more than twice a week.
- Pecans also contain vitamin E, an antioxidant vitamin that may guard against heart disease, some cancers, Parkinson's disease and cataracts.
Add pecans to anything!
PECANS FOR BREAKFAST: Cranberry Banana Pecan Bread
3 1/2 cups all-purpose flour
4 tsp. baking powder
3/4 tsp. salt
1/2 tsp. soda
1 cup chopped pecans
1 1/2 cups sugar
2/3 cup butter or margarine, softened
3 eggs
2 cups mashed bananas
1 can (16 oz.) whole berry cranberry sauce
Sift flour, baking powder, salt and soda together in a large mixing bowl; add pecans and toss to coat; set aside. Cream sugar and butter with electric mixer until light and fluffy. Add eggs; blend well. Add dry ingredients, pecans and banana to sugar mixture and mix. Stir in cranberry sauce. Pour into a greased and floured 12 cup bundt-type pan (or two 8 1/2x 4 1/2-inch loaf pans) and bake in a preheated 350 degree oven for an hour and 10 minutes or until done. Cool in pan 10 minutes before turning out onto a cooling rack.
PECANS FOR LUNCH: Curried Chicken Pecan Salad
3/4 cups mayonnaise
2 tsp. lime juice
3/4 tsp curry powder
2 cups cooked chicken, chopped
1 cup pineapple chunks
1 cup seedless grapes, cut in half
3/4 cup sweetened dried cranberries
1/2 cup chopped pecans
Sliced green onions, garnish
Combine mayonnaise, lime juice and curry powder in a large mixing bowl. Add remaining ingredients and toss to coat. Cover and refrigerate at least 1 hour before serving. Yield: 4 to 5 servings.
PECANS FOR DINNER: Honey Pecan Pork Chops
1 1/4 lb. boneless pork loin, pounded thin
1/2 cup all-purpose flour
Salt, pepper to taste
2-3 Tbsp. butter or margarine
1/4 cup honey
1/4 cup chopped pecans
In a shallow dish, mix together flour, salt and pepper. Dredge cutlets in flour, shaking off excess flour. In a large skillet, melt butter over medium heat. Add cutlets, cook 3-4 minutes per side or until brown. Transfer to a warm plate. Add honey and pecans to drippings in pan. Heat over medium heat, stirring constantly, until pecans are lightly browned. To serve: place cutlets on a serving platter and top with sauce.
Yield: 4-6 servings.
Sheryl Borden is the Producer and host of the PBS series, Creative Living with Sheryl Borden. Celebrating its 23rd year, the magazine-formatted "how-to" show is produced by KENW-TV in Portales, New Mexico and is carried in 40 states and 100 markets. It airs on KENW (Channel 3) on Tuesdays and Thursdays at 12 noon, Tuesday evenings at 9:30 PM, and on Saturdays at 2 PM.
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