Pecans’ Powerful Nutritional Punch (plus a recipe)

In MS, Multiple Sclerosis, Recipes on June 16, 2010 at 9:14 pm

Eating whole, unprocessed foods is a smart idea for those of us with MS. Did you know that pecans provide a powerful nutritional punch to your diet? Studies show they can protect the nervous system, reduce cholesterol and prevent heart disease. (Too bad they don’t cure MS.)

Pecans contain more than 19 vitamins and minerals, including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. They contain very little saturated fat.

Pecans are great on their own as a snack, but how can you incorporate them into a meal?

That’s easy. It’s time for pecan sauce!

3/4 cup pecans
1 cup water
1/2 tsp salt

Toast 3/4 cup pecans in a toaster oven. You’ll know they’re done when they’re fragrant. (Keep an eye on them. Shouldn’t be more than 2 or 3 minutes on a middle toast setting.)

In a small food processor (like the Cuisinart Mini-Prep), grind the nuts until they form a nut butter. (You’ll need to scrape down the sides occasionally.) Then, while still processing, slowly pour 1 cup water through the holes in the processor lid. Add 1/2 tsp salt and process a few more seconds.

That’s the sauce.

Pecan sauce is especially good with mushrooms. It tastes like the best cream of mushroom sauce you’ve ever had, except there’s not one drop of cream in it!

Sautee 1 or 2 chopped shallots in a dab of your preferred cooking oil until translucent, then add one pint of sliced white button mushrooms. Sautee until the mushrooms are slightly browned and have released some of their moisture. Add the pecan sauce to the pan and bring to a simmer.

Guess what? You’re done. (That was easy!)

The sauce can be ladled over rice with vegetables, chicken, turkey, or lean pork. You’ll be licking the plate clean, I guarantee it!

Got any good pecan recipes to share?

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