One of my Christmas memories includes sitting at the kitchen table shelling pecans. My father taught me the “one to one method,” eat one, put one in the bowl, much to my mothers’ dislike. Luckily we had enough in the bowl at the end for our Christmas treats. My mother, grandmothers and aunts would start the holiday baking cakes, pies, candy, everything you can imagine. Some were for us to eat, but most of the treats were made and carried to friends and neighbors.

The secret to our treats, starts with quality ingredients. That is definitely the case with pecans. Pecans in the shell are the most economical. Choose those that are clean and free of splits, cracks, stains, or holes. They should feel heavy for their size.

If you are purchasing pecans already shelled, look for plump nutmeats which are fairly uniform in color and size. A golden brown color will give you the best pecan. Purchase halves for garnishes, and pieces for the remainder of your baking needs. Pieces will be cheaper than halves, and will save you chopping time.

When stored properly, pecans will hold their freshness for up to two years in the freezer, unshelled. Unshelled pecans resist insects and aging much longer than shelled nuts; however, shelling before storage reduces their bulk by approximately one-half. Shelled or unshelled pecans may be kept refrigerated in airtight containers for about nine months. Some acceptable containers include; glass jars and lids with plastic gaskets; zipper type freezer bags with air removed, or plastic containers with tight fitting lids.

When purchasing pecans, remember that a pound of in-shell pecans will yield approximately two and one fourth cups of nutmeat. Twelve pecan halves will yield 3 tablespoons of chopped nutmeat. For every pound of nutmeat; you will need two and one-half pounds of good quality pecans.

Pecans are a good source of protein and important vitamins and minerals, including iron, phosphorous, calcium and thiamin. They also provide fiber, which is important in our diets.

Pecans have many health benefits, including:

• Heart health- Pecans contain monounsaturated and polyunsaturated fats, which are considered “good” fats. Pecans contain about the same amount of fat as other nuts. A one ounce serving (20 halves or one-fourth cup) contains 195 calories and will contribute 19 grams of fat to your diet. Of those 19 grams, 12 grams will be monounsaturated, 5 grams polyunsaturated, and 2 grams saturated. These fats can help lower bad cholesterol levels and reduce the risk of heart disease and stroke. Pecans also contain calcium, potassium, and magnesium, which help maintain blood pressure.

• Immune system- Pecans contain vitamin A, vitamin E, zinc, folate, and antioxidants, which can help improve your immune system response.

• Weight loss- The fiber and unsaturated fat in pecans can help you feel full longer, which can aid in weight loss.

• Digestion- Pecans are high in fiber, which can help improve digestion and prevent constipation.

• Inflammation- Pecans contain anti-inflammatory substances and are cholesterol-free.

• Brain health- Pecans contain mono- and polyunsaturated fatty acids, which may benefit brain function.

• Antioxidants- Pecans are a rich source of manganese, a trace mineral that can help protect nerve cells from damage and boost immunity.

Here are two great recipes you may enjoy making with your family to have during the holidays for gatherings and to give as gifts.

Oven Roasted Salted Pecans

A smoky, salty taste that reminds me of my childhood. This simple way to make a pecan go from delicious to absolutely divine. Just three ingredients and ready in about 15 minutes, I almost feel guilty putting this into a recipe card because it is so very simple. Nevertheless, we are going to show you how to do it. If you have never done it before, you will wonder why you waited so long! You need an oven and a timer cause you don’t want to burn them!

Roasted Pecans

1 cup raw pecan halves

2 Tablespoons melted butter

1/2 teaspoon salt

Directions:

• Preheat oven to 350 degrees.
• In a medium bowl, drizzle butter over pecans.
• Arrange in a single layer on a greased sheet pan. Sprinkle with half of the salt.
• Bake 5 to 7 minutes, stir and bake an additional 5 to 7 minutes. Set a timer!!!!
• Cool and sprinkle with remaining salt. Enjoy!

Note:  Everyone’s oven is very different. This recipe is for a dark roasted pecan. Set your timer at 2-3 minutes for each cook time and watch carefully and stir. If you do not like dark roasted nuts back off cook time accordingly.

Sweet Glazed Pecans    –     (Makes approximately 4 cups)

Roasted Pecans with Cinnamon Sugar

1 egg white

4 teaspoons water

1 Tablespoon pure vanilla extract

1 cup white sugar

2 teaspoons cinnamon

3/4 teaspoon salt

1 pound pecan halves

Directions:

• Preheat oven to 250 degrees F. Line a baking sheet with parchment paper.
• In a bowl, beat the egg until frothy; whisk the water and vanilla into the egg.
• Stir the sugar, cinnamon, and salt into the egg mixture.
• Add the pecans; stir to coat completely.
• Spread the pecans onto the prepared baking sheet.
• Roast the pecans in the preheated oven, stirring about every 15 minutes, until the coating forms a glaze, about 1 hour. (Be sure and set at timer for 25 minutes and repeat as they bake)
• Allow to cool on the baking sheet at least 10 minutes before serving. Makes approximately 4 cups.

Tips and Tricks

• Can I use the same method with other nuts? Yes! This method applies to any manner of nuts your heart desires! We prefer the Pecan to all others but by all means use what you have on hand! The Roasted saltiness of this will have you hooked! No matter the nut! 

• What is the best way to prepare them for easy clean up? I really like to line my pan with aluminum foil before roasting, this helps with clean up. Just note that if you do this, you will still need cooking spray to help keep them from sticking.

• What can I substitute for Butter? Margarine or any plant based butter substitute will work. You can also use coconut or another type of oil. Just be careful if you sub oil for butter, it has a different smoke point so you will want to keep a close eye on your pecans so they will not burn. 

• How long to Roasted Pecans keep? Roasted pecans can last 6-12 month refrigerated or frozen in an airtight container. They are only shelf stable for about 1-2 weeks. The oil or fat they are cooked in make them subject to spoil easily. When in doubt, just refrigerate them.

Sources for this article NC Extension Food and Nutrition educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946- 0111.