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Every year, we are welcomed to a healthy autumn harvest of North Carolina pecans. These crunchy,
brown beauties are a fall favorite, and for a good reason. They are heaven in a nutshell!
And they pair well with fresh fall produce. I am The Produce Lady, and I work with North
Carolina Cooperative Extension. Whether you call them “Pee-cans” or “Puh-cons,”
I have tips and ideas that will have these nutritious nuts pleasing your palate in no
time. The first documented reference to pecans was
made by French explorers in 1704. The only tree nut that is native to America, the pecan
is considered one of the most valuable nut species.
Today, North Carolina consistently ranks in the top 10 states for production of new and
improved pecan varieties. In an average year, between three and five million pounds of North
Carolina pecans are harvested, generally from late-October through December – just in
time for holiday meals! Select smooth, plump pecans that are uniform
in size and golden or light brown in color with no evidence of holes or other damage.
Fresh, in-shell pecans may appear dusty with distinctive black markings on the shell. This
is normal and you’ll be rewarded with a fresh, flavorful nut inside.
Store shelled or unshelled pecans in airtight containers such as glass jars or sealed bags
in the refrigerator for up to nine months to retain the best possible flavor. Buy North
Carolina pecans in volume during harvest for use year round. Freeze extra pecans for up
to two years. Pecans can be thawed and refrozen repeatedly without loss of flavor or texture.
After removal from cold storage, pecans will stay fresh for about two months.
Their rich flavor, distinct texture and appetizing crunch make pecans great additions to many
salads and dishes. I love classic roasted pecans. They’re perfect added to mixed-nut
and snack bowls. Try Apple Pecan Squash for a fusion of some
of my favorite North Carolina fall crops. Cut 2 medium acorn squash in half crosswise
and remove seeds. Bake, cut side down, at 350 degrees for 45 minutes. Scoop out cooked
squash from shells and reserve shells. Mix squash with butter, finely chopped apples,
cinnamon, salt, lemon juice and chopped pecans. Spoon into shells and top with a dash of nutmeg
and more chopped pecans. Bake at 350 degrees for 10 minutes. You can find this recipe on
theproducelady.org – it’s so good it will drive you nuts!
Pecans contain more than 19 vitamins and minerals – including vitamins A and E, calcium and
potassium – and are also a high-quality source of fiber and protein. Pecans are sodium-free,
making them an excellent choice for those on a salt- or sodium-restricted diet.
A one-ounce serving of pecans, or about 20 halves, contains about 196 calories and is
full of healthy fats – enjoy in moderation! Make a trip to a local farmers market this
fall and purchase North Carolina pecans. I am The Produce Lady and I invite you to find
more healthy recipes, videos and nutritional information on North Carolina fruits and vegetables
at theproducelady.org.