Pecans: Rich, Buttery Nuts with 20 g Healthy Fats & 60 % DV Manganese per Ounce

Native to the Mississippi River Valley, **pecans (*Carya illinoinensis*)** develop their signature buttery snap during a slow 2-year growing cycle. Their thin shells and high monounsaturated-fat content give desserts that “melt-in-the-mouth” quality—yet they shine equally in savoury dishes and salads.

|Calories|Protein|Fat|Sat. Fat|Fiber|Manganese|Copper|Vitamin E| |---|---|---|---|---|---|---|---| |196 kcal|3 g|20 g|1.8 g|2.7 g|1.3 mg (60 % DV)|0.3 mg (33 % DV)|0.4 mg (15 % DV)|

- **Oleic acid** (the same MUFA in olive oil) supports healthy HDL-to-LDL ratios. - Highest **antioxidant capacity** among nuts—mostly ellagic & proanthocyanidins. - **Manganese & copper** help collagen formation and blood-sugar regulation. - Naturally free of gluten and dairy; terrific for keto & paleo snacks.

- **Energy dense**: a casual palmful is ~200 kcal—pre-portion if you track calories. - Common **tree-nut allergen**—cross-contact possible in mixed facilities. - High fat oxidises; store cold & dark to prevent rancidity (tastes like crayons).

- Toast 8 min @ 175 °C for deeper flavour; cool before chopping. - Blend with dates & cacao for a **no-bake brownie crust**. - Swap into **basil-pecan pesto** when pine nuts are pricey. - Crust salmon or tofu with crushed pecans + smoked paprika. - Sprinkle candied pecan shards over oatmeal or roasted squash.

- Pick **unblemished halves**; darker speckles = age. - Refrigerate up to **9 months** or freeze 2 years in airtight bags. - If they smell paint-like, they’re rancid—compost, don’t eat.