When people think of healthy foods, pecans are often overlooked. However, these buttery, nutrient-packed nuts definitely deserve more of your attention. In addition to being an excellent source of healthy fats, they’re also packed with protein, fiber, and essential vitamins and minerals such as magnesium, zinc, and vitamin E.
If you’re looking for a delicious and easy way to give your daily meals a nutritional boost, look no further! Here are 5 smart ways to incorporate more pecans into your diet:
1. Sprinkle Pecans Over Your Morning Oats
Eating oatmeal for breakfast is one of the best decisions that you can make, nutritionally. It’s packed with essential vitamins and minerals and high in antioxidants! If you want to further elevate your daily bowl’s flavor and nutritional value, though, adding pecans is a fantastic way to do just that.
Not only do pecans add a satisfying crunch to your oatmeal, they also impart a rich and nutty flavor to your bowl that complements the mild taste of oats. You can either chop them up, or leave them whole, depending on your preference. The result is an undeniably delicious breakfast that also happens to be full of heart-healthy fats that will keep you feeling full for longer.
2. Blend Pecans into Smoothies
Smoothies are one of the easiest ways to take in a lot of nutritious ingredients into your body in one go. Pecans can be a perfect addition to your favorite blends! They can thicken up your smoothie while providing a natural sweetness, as well as a dose of healthy fats.
Some ingredients that pair well with pecans include bananas, cocoa powder, or spinach. To make pecans easier to blend, you can soak them in water for 10 to 15 minutes before adding them to your smoothie.
3. Make Pecan-Crusted Chicken or Fish
Looking to spice up your dinner and make it feel more gourmet? Pecan-crusted chicken or fish is an elegant and easy recipe to make on weeknights when you don’t want to think about what to eat. Adding a crunchy pecan coating to your protein of choice adds both a delightful texture and rich flavor! It’s also a much healthier alternative to breading your chicken or fish with refined flours.
To make it, crush your pecans in a food processor and mix in seasonings such as garlic powder, paprika, and a pinch of salt. You can then use the crushed pecans to coat your chicken or fish, and then bake it until it’s golden brown and crispy. Delicious!
4. Incorporate Pecans into Salads
Are you tired of the same old salad toppings? Pecans are here to save the day!
Tossing a handful of pecans into your salad can add a great textural contrast to it, as well as a sweet and earthy flavor. It pairs well with both leafy greens and grain-based salads (pecans with quinoa or adlai – yummy!), and they’re positively wonderful alongside ingredients like cranberries, goat cheese, and apples.
5. Bake with Pecans
Baking is one of the most traditional ways to use pecans, and for good reason. They add depth and richness to all kinds of baked goods!
Whether you’re making a classic pecan pie, cookies, or muffins, pecans add a buttery flavor that can make any treat feel just that much more indulgent. You can also add them to healthy snacks like homemade granola bars or energy bites.
With their versatile flavor and impressive nutritional profile, pecans are an excellent addition to both sweet and savory dishes. Give these ideas a try, and enjoy the health benefits that come with every bite!
