"National Pecan Day", how to celebrate it gluten-free

Wednesday, April 14th is “National Pecan Day!” In celebrating pecans we should first understand their greatness. Pecans are incredibly versatile whether they are eaten fresh as a snack, or toasted and put into a salad, spiced and candied, or in desserts.  It's good to know that pecans are naturally gluten-free and can usually can be found year round. Pecans play a huge role not only in flavor but in health benefits as well.



 I found it interesting that pecans were the only native tree nut in America, and have been a tasty favorite for centuries. Not only are pecans delicious, but they are very nutrient dense.


New research, published in the August 2006 issue of Nutrition Research, shows that adding just a handful of pecans to your diet each day may help inhibit unwanted oxidation of blood lipids, thus helping prevent coronary heart disease. The researchers suggest that this positive effect was in part due to the pecans’ significant content of vitamin E – a natural antioxidant.

In addition, landmark research published in the Journal of Agriculture and Food Chemistry (June 2004) found that pecans rank highest among all nuts and are among the top category of foods to contain the highest antioxidant capacity, meaning pecans may decrease the risk of cancer, coronary heart disease, and neurological diseases such as Alzheimer’s.


Pecans also play a role in lowering cholesterol. Research conducted by Dr. Ronald Eitenmiller at the University of Georgia has also confirmed that pecans contain plant sterols, which are known for their cholesterol-lowering ability. The results showed the pecan-enriched diet lowered total cholesterol by 11.3 percent and LDL “bad” cholesterol levels by 16.5 percent.


A review of pecan and other nut research, published in the American Journal of Clinical Nutrition (September 2003), suggests that nuts like pecans may aid in weight loss and maintenance. The review cited studies indicating that nut consumption may increase metabolic rates and enhance satiety. When used in conjunction with a healthy low-fat diet, nuts also offer increased flavor, palatability and texture that can lead to greater dietary compliance, according to the review.


A one-ounce serving of pecans (approximately 20 halves) contains 196 calories, 20.4 grams total fat (1.8 saturated fat), 0 mg cholesterol, 0 grams sodium, 2.7 grams dietary fiber and over 19 vitamins and minerals including vitamin A, vitamin E, calcium, folic acid, magnesium, phosphorus, potassium, several B vitamins and zinc. Pecans are also a good source of oleic acid, vitamin B1, thiamin, magnesium and protein. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a natural, high-quality source of protein that contains very few carbohydrates and no cholesterol. Pecans are also naturally sodium-free, making them an excellent choice for those on a salt- or sodium-restricted diet.


Pecan meal or flour, are great naturally gluten-free ingredients to bake with. Check your sources first though to ensure that they are processed and manufactured in a dedicated facility.  You can find sources of where to purchase pecan meal on-line.  True Foods Market 

What is nut flour and nut meal?
 Nut flour  = Nut flours are ground from the cake that remains after oils are pressed from nuts. They're great for breading fish or chicken, and they add a rich flavor to baked goods. Nut flour lacks the gluten that baked goods need to rise, so in those recipes substitute no more than 1/4 of the flour with nut flour. Nut flours go stale quickly, so store them in the refrigerator or freezer, and use them up quickly. Substitutes: nut meal (gives baked goods a coarser texture)

 
 
 

Nut meal = ground nuts Notes: Nut meals are ground from whole nuts, and are grittier and oilier than nut flours, which are ground from the cake that remains after the oils are pressed from nuts. To make your own nut meals, grind toasted nuts in a nut mill until the meal has the consistency of cornmeal. Store nut meals in the refrigerator or freezer, and use them soon after you buy or make them. Substitutes: nut meal (gives baked goods a finer texture)




To make your own pecan meal = ground pecans:


Grind toasted pecans in a nut mill until the meal has the consistency of cornmeal. You can also use a food processor fitted with a steel blade to do this, but it's hard to keep the nut meal from turning into nut butter. It helps to freeze the nuts before grinding, to use the pulse setting on the processor, and to add any sugar in the recipe to the nuts to help absorb the oils. Store nut meals in the refrigerator or freezer, and use them soon after you buy or make them. (1/4 pound of whole nuts yields about 1 cup nut meal.)

Pecan Tassies

Recipe from a prior post in December 2009.


Dough


1 –3 oz cream cheese – soften
½ cup butter
1 cup flour
¼ cup powder sugar
Mix well and chill while mixing filling


Filling


1 egg
¾ cup brown sugar, packed
1 Tbsp butter
1 tsp vanilla
dash salt
about 2/3 cup pecans


Beat together all ingredients except pecans.
When ready to bake; press dough against the bottom and sides of a small muffin pan. Sprinkle pecans in bottom and place filling on top. (Not over half full).


Bake in slow oven - 325 degrees for 25 mins. Or until filling is set and dough light brown.
*Note: Double this and use 1- 8 oz. Pack cream cheese. Dough can be made a day ahead.


You can find shelled pecans at any major local grocery stores, at the local Farmer’s Market (in season), Costco, Sam’s Club and Smart and Final.

Source for nutritional information on pecans was through the NPSA, National Pecans Shellers Association.