The hearty, toasty taste of nuts lends beautifully to the fall season, and what would a Thanksgiving holiday be without pecans? These nuts—native to North America—have a rich, buttery flavor with a crunchy texture that many of us associate with sugary desserts, but you’re greatly limiting yourself if you’re using pecans only in pies or shortbread cookies. Pecans add surprising dimension to salads and stuffings, or they can be used as crusting for baked meats and vegetables.
The best part? Like other nuts, they’re full of nutrients like protein and heart-healthy fats. In fact, despite being energy dense (a quarter-cup serving has about 200 calories), pecans can aid efforts in weight management because their fat and protein content keeps you feeling satisfied. The fat in pecans, specifically the monounsaturated fats, are good for lowering your LDL (aka bad) cholesterol and raising your HDL (good) cholesterol, an important factor in the prevention of heart disease.
Pecans are also full of antioxidants that help your body ward off chronic illness. One such antioxidant is vitamin E, which can promote healthy skin by keeping it elastic and supple. Some studies have even shown that vitamin E supports good brain health, and getting plenty of this antioxidant can prevent cognitive decline.
Another part of your body strengthened by pecans? Your bones. Pecans deliver magnesium, phosphorus, and zinc, three necessary minerals needed for maintaining bone density and overall bone strength.
While pecans tend to be a very shelf-stable food—another great reason past generations prized them during colder months—you do need to take some element of care to prevent their fat content from going rancid and giving them a sour taste. Always keep pecans in an airtight container, which will prevent them from absorbing moisture, and store them in a cool, dry place.
You’ll find that pecans are incredibly versatile when it comes to their culinary uses, but they’re also great for keeping around the house for simple, straightforward snacking. The only question is whether you want them raw or toasted, as either option has its own unique flavor and texture. Raw pecans tend to be slightly sweeter and have a softer, almost creamy texture to them, whereas toasted pecans have a deeper, richer flavor thanks to the reduced water content, and, of course, a much crunchier texture.
Many food manufacturers sell pre-toasted pecans (or even candied pecans), but if you want to buy raw and toast them on your own at home, you’ll find the process is surprisingly simple. Preheat your oven to 350F and spread your raw pecans in an even layer across a baking sheet. Set them in the oven for about 10 minutes, tossing them occasionally as needed and keeping a close eye on them to make sure they don’t burn. If the oven isn’t available, you can toast them on the stovetop with a dry skillet over medium heat. Let them sit in the skillet for a few minutes until they’re brown and give off a pleasant aroma. Give them a stir occasionally to let all sides toast evenly.
Now it’s time to start planning what pecan-centric dish you’ll prepare for Thanksgiving or another autumnal gathering…
Pecan-Crusted Sweet Potatoes with Yogurt Dip
Ingredients
- 2 large sweet potatoes, peeled and sliced into quarter-inch rounds
- 2 tablespoons olive oil
- 1 cup pecans, finely chopped
- 1/2 cup breadcrumbs
- 1/2 teaspoon dried thyme
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/2 cup plain Greek yogurt
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
Preheat oven to 400F. In a large bowl, toss sweet potato slices with olive oil until well coated. In a separate, medium-sized bowl, combine chopped pecans, breadcrumbs, thyme, paprika, and garlic. Drop each oiled sweet potato round into the pecan mixture and toss to coat thoroughly. Gently press to adhere the coating to the sweet potato if necessary. Spread a baking sheet with parchment paper and line with crusted sweet potato rounds. Baked for approximately 20–25 minutes. Sweet potatoes should be soft and the crust should have a crunchy appearance with an aromatic smell. Keep the sweet potatoes warm while you prepare the yogurt dip. In a small bowl, combine yogurt, honey, and mustard. Whisk until smooth. Serve the sweet potatoes with a bowl of the yogurt mixture for dipping, or drizzle on top for presentation.
Pecan Bars
Ingredients
- 1 cup all-purpose flour
- 1/4 cup + 1/2 cup granulated sugar
- 1/2 cup + 1/2 cup unsalted butter
- 1 cup chopped pecans
- 1/2 cup packed brown sugar
- 1/2 cup light corn syrup
- 2 large eggs
- 1 teaspoon vanilla extract
- 1 teaspoon + 1 teaspoon salt
Preheat oven to 350F. Line an 8x8-inch baking pan with parchment paper. In a large mixing bowl, combine flour, 1 teaspoon salt, and 1/4 cup granulated sugar. Chop 1/2 cup butter into small pieces and cut into the dry mixture until it becomes consistently course. Press this dough into the bottom of the baking pan. Transfer baking pan to preheated oven and bake for approximately 15 minutes. While the crust is baking, heat a large saucepan over medium heat. Melt 1/2 cup butter and stir in 1/2 cup granulated sugar, brown sugar, and corn syrup. Stir until the mixture is smooth and comes to a boil. In a large bowl, beat the eggs. Slowly add the eggs into the butter-sugar mix on the stovetop, whisking as you do to prevent the eggs from curdling. Keep the mixture warm and allow to thicken, stirring occasionally. Add vanilla extract, chopped pecans, and 1 teaspoon salt. Stir until combined and remove from the heat. Spread the pecan-butter-sugar mixture across the top of the crust in an even layer. Return the baking pan to the oven for another 20–30 minutes, allowing the filling to set and become golden brown. Remove from the oven. Allow to cool completely before serving.
Pecan And Wild Rice Stuffed Acorn Squash
Ingredients
- 2 acorn squashes
- 1 cup cooked wild rice
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup mushrooms, chopped
- 1/2 cup chopped pecans
- 1/2 cup dried cranberries
- 1 teaspoon dried thyme
- 3 tablespoons maple syrup
- 2 tablespoons olive oil
- 1 teaspoon Dijon mustard
Preheat oven to 400F. Line a baking sheet with parchment paper. Cut the acorn squashes in half and remove the seeds. Place them cut side down on the baking sheet. Bake acorn squashes for approximately 30 minutes or until the squash is tender and easily pierced with a fork. In a large skillet over medium heat, warm the olive oil before adding onion, garlic, and mushrooms. Cook until soft and aromatic. Slowly add the wild rice, chopped pecans, dried cranberries, and thyme to the skillet, stirring to coat thoroughly in oil. Allow to cook for several minutes so the flavors can meld together. Reduce the heat to low. In a small bowl, combine maple syrup, olive oil, and mustard. Whisk until smooth. Using a pastry brush, coat the inside of the baked acorn squash with this glaze. Reserve a small amount. Fill the acorn squash halves with even amounts of the rice-pecan mixture, gently packing if necessary. Brush the tops with the remaining glaze. Return the squash to the oven and continue to bake for approximately 10–15 minutes or until the glazed tops become crispy. Remove from the oven and serve warm.
