Healthy Pleasures:
Choosing Well, Eating Smart With Georgia Pecans

ATLANTA – One hundred years ago, Americans chose from about 500 different foods in the marketplace; today, we choose from more than 50,000. Depending on how we fill our carts, this huge selection of edibles presents either an opportunity for our health or a risk. Whether we load up on wholesome foods—such as salads, fresh fruits, whole grains, and natural nuts like Georgia pecans—or if we stop our carts at the processed foods, sweets, and salty snacks, can make all the difference between being healthy or not. Consider that by age 65 most of us will have consumed more than 70,000 meals, totaling about 50 tons of food, and it becomes easy to appreciate the cumulative effect of our food choices.

Georgia is the nation’s leader in pecan production, and according to the Georgia Pecan Commission, pecans are naturally healthy and satisfying, instantly compatible with sweets, savories and spices. If stored properly, this crunchy nut is the ultimate convenience food, available year-round for all kinds of uncomplicated entertaining.

“Since pecans are perishable, we recommend refrigerating shelled pecans in airtight containers for up to nine months or freezing in zip-lock freezer bags for up to two years to preserve the flavor,” says Charles M. “Buddy” Leger, the Georgia Pecan Commission’s chairman. “Unshelled pecans can be stored in airtight containers in a cool, dry place for three to six months.”

Given the vast array of food products confronting the shopper, healthy eating requires more than good intentions. We also need to have a basic understanding of what constitutes a nutritious diet. While the details of good nutrition continue to change and evolve—remember oat bran?—the principles have held steady and can be summed up as simply as ABC: Adequacy, Balance, and Calorie control.

Adequacy in the diet refers to getting enough of the nutrients our bodies need to function and stay well. Many of the basic essential nutrients are listed on each food label; they include protein, fat, carbohydrate, Vitamin A, Vitamin C, Calcium and Iron. One ounce of Georgia pecan halves, for example, supplies 3 grams of protein, 4 grams of complex carbohydrate, 11 grams of monounsaturated (“good”) fat, and 20 grams of calcium. Bear in mind also that even though fresh fruits and vegetables do not usually have food labels, they are chock full of vitamins, fiber and antioxidants that our bodies use everyday.

To appreciate the importance of dietary Balance, consider the latest recommendations for fat consumption: Calories from fat should not be more than 30 percent of total calories, and calories from saturated and trans-fats (the “bad” kinds) combined should not exceed 10 percent of total calories. This means that we need to balance our intake of monounsaturated (good) fat with other nutrients, namely carbohydrate and protein, and keep bad fats to a minimum. In Ginger Thai Noodles with Pecans and Carrot Ribbons, for example, fresh garlic, ginger, carrot and green onion add a healthy dose of antioxidants to this zesty side dish which has only 1 gram of saturated fat per serving.

Judging by the climbing rates of overweight and obese Americans, calorie control is probably the hardest principle of good nutrition for many people to achieve. In the U.S., where consumers are surrounded by a food industry that promotes colossal portions and miles of aisles of processed snacks and sweets, it is easier than ever to overeat. For most of us, calorie control is only possible if we retreat from the fast food and junk food arena and discover convenient ways to satisfy our appetites with wholesome food. Sometimes this means reinventing a classic dish so that it’s healthier but still comfortingly familiar. In Turkey Pecan Meatloaf, a combination of chopped pecans, grated carrots, and ground turkey replaces the usual high-saturated fat mixture of beef and pork. The result is a main dish that has a more delicious texture, taste and goodness than the original. Another recipe, Vegetable and Pecan Calzones, is a healthy makeover of the traditional version. It makes a nutritious, tasty to-go meal, combining mixed vegetables, cheese and pecans in a crisp-chewy pocket of low-fat dough.

Trying to control calories while balancing the diet and making it adequate may sound challenging, but much of it comes down to following common sense and good conscience. Anyone who cares even a little about health probably knows that a doughnut is not a wholesome breakfast, or that a baked potato is better than French fries. When faced with a tempting junk snack, many of us also have a small, internal “uh-oh” switch in our conscience that signals a bad food choice. To know what to resist, all we have to do is pay attention to that smart switch.

The point of many weight-loss diets is to strengthen that switch—make us focus attention on what to avoid, and what to choose. Take, for example, the remarkably successful less-carb diets that restrict a giant category of foods, carbohydrates. Rather than counting calories, dieters count carbs. These popular diets promote high protein, healthy fat foods, including generous amounts of nuts like pecans. With only 9 grams carbohydrate in a ½ cup of pecans, pecans get the delicious green light for many less-carb meals, such as Balsamic Glazed Chicken with Peppers and Pecans with only 5 grams carbohydrate per serving. In addition, pecans are the perfect choice as a stand-alone snack. As always, pecans give carb-watchers an instantly satisfying snack, full of crunch and flavor.

For more information and recipes featuring pecans, visit the Georgia Pecan Commission Web site at www.georgiapecans.org .

Whadya’ Know About Nutrition?
Take this true or false quiz to test your nutrition know-how.

1. It costs more to eat a healthy diet.
2. Nuts can help you lose weight.
3. An antioxidant is a compound found in foods that protects the chemistry of body cells from damaging reactions with oxygen.
4. ¼ cup peanut butter has about 3 times the amount of saturated fat as ¼ cup pecans.
5. The main dietary factor associated with high blood cholesterol levels is a consumption of high cholesterol foods.
6. Georgia pecans can help lower the risk of heart disease.
7. It’s not necessary to worry about nutrition if you’re taking vitamin and mineral supplements.
8. The best way to control salt intake is to cut down on processed and fast foods.
9. To protect the nutritious composition of nuts, most varieties should be stored in airtight containers in the refrigerator.
10. Low carbohydrate diets rely on red meat for protein and calories. True or False?

The Answers:

1. False. Fast food, chips, cake, ice cream and doughnuts cost more than fresh fruits and vegetables.
2. True. A study at Brigham and Women’s Hospital, overseen by the Harvard School of Public Health, revealed that dieters who ate nuts were not only more satisfied with fewer calories, but also lost weight faster and kept it off longer than low-fat dieters.
3. True. Antioxidants are especially abundant in fruits and vegetables.
4. True. Peanut butter has about 6 grams of saturated fat per ¼ cup, while pecans have only about 2 grams.
5. False. It might seem logical to assume that if you eat cholesterol-rich foods you will have a greater risk of high cholesterol blood levels, but the truth is that a diet high in saturated fats creates the greatest risk of raising blood cholesterol, and therefore heart disease.
6. True. A study in the Journal of the American Dietetic Association found that just ¾ cup of pecans a day may significantly reduce “bad” LDL cholesterol and thereby help prevent heart disease.
7. False. While a multi-vitamin supplement is a good safeguard measure, it cannot take the place of wholesome food in supporting all the body’s dietary needs. Even the best concoctions of nutrients still lack something that good food provides.
8. True.
9. True. Pecans, for instance, are rich in oleic acid, one of the healthy monounsaturated fats. To protect this fat from oxidation, it’s best to store pecans in the refrigerator. In an airtight container, they’ll keep for up to 9 months.
10. False. Other sources of protein and calories for low carbohydrate diets include chicken, fish, pork, cheese and nuts, including pecans.

HEALTHY PLEASURES RECIPES
FROM THE GEORGIA PECAN COMMISSION

EDITOR’S NOTE: With America’s concern about obesity, no time like the present to start making better decisions about health and eating habits. Pecans are the perfect addition to nutritional and satisfying dishes for today’s cook. Easy and great tasting, the pecans provide a complementary dimension to these light and flavorful recipe ideas, courtesy of the Georgia Pecan Commission.

Vegetable and Pecan Calzones (PHOTO AVAILABLE)
Calzones are bread pockets usually made from pizza dough. Typically they’re filled with high-fat ingredients such as pepperoni, sausage and lots of cheese. This healthier version features herbed mixed vegetables and toasted pecans, bound with a slim amount of Parmesan cheese. Though any mixture of frozen vegetables will work in this recipe, we prefer a brand of stir-fry vegetables that includes broccoli, carrot, onion, red pepper, celery and mushrooms. The pockets are best served with your favorite tomato sauce for dipping.
Prep time: 15 minutes Cooking time: 30 minutes
Serves 4

2 teaspoons olive oil
½ cup chopped onion
½ teaspoon dried oregano
16 oz. bag frozen mixed vegetables
Salt and black pepper
½ cup plus 4 teaspoons shredded Parmesan cheese
2/3 cup chopped toasted Georgia pecans
10 oz. tube refrigerated pizza dough

1. Heat oven to 375°F. Lightly oil a large baking sheet. In large skillet, heat oil over medium heat; add onion and sauté 5 minutes.
2. Stir in oregano, then mixed vegetables, and salt and pepper to taste. Cook, stirring occasionally, until vegetables have thawed – about 10 minutes. Stir in ½ cup cheese and the pecans.
3. Remove dough from package and spread to about a 14 ½ -inch square. Divide dough into 4 equal squares. Transfer 1 square to baking sheet and top with a heaping cupful of vegetable-pecan mixture. Fold over one corner of dough to meet opposite corner; pinch and roll edges together to enclose filling, creating a triangle turnover shape. Lightly brush top with water, sprinkle with a teaspoon of remaining Parmesan and some black pepper. Make two small slashes in top. Set aside on baking sheet and repeat to make 3 more calzones.
4. Bake calzones 15 to 20 minutes or until well browned. Cool slightly before serving.

Nutrition information per serving (using ¼ teaspoon salt and pepper): calories: 459; protein: 16g; carbohydrate: 55g; saturated fat: 4g; monounsaturated fat: 11g; polyunsaturated fat: 5g; cholesterol: 10mg; fiber: 8g; sodium: 638mg.

Source: Georgia Pecan Commission

Turkey Pecan Meatloaf
This is as easy as any classic meatloaf to mix together, but deliciously healthier and more attractive with its crunchy pecan crust and flecks of carrot.
Prep Time: 15 minutes Cooking Time: 1 hour
Serves 8

1 teaspoon olive oil
1 large onion, finely chopped
2 pounds ground turkey
¾ cup plain dry breadcrumbs
2 carrots, coarsely grated
¾ cup Georgia chopped pecans
1 large egg, beaten
3 tablespoons water
3 tablespoons Worcestershire sauce
1 teaspoon dried basil or thyme
¼ teaspoon salt

1. Heat oven to 325°F. Lightly oil a 9 x 5 loaf pan. Heat olive oil in medium skillet over medium heat; add onion and cook until softened—about 6 minutes.
2. In large bowl, combine turkey, breadcrumbs, carrot, ½ cup chopped Georgia pecans, the egg, water, Worcestershire sauce, dried basil and salt. Add the cooked onion and mix well.
3. Pack mixture into prepared loaf pan. Press reserved ¼ cup Georgia pecans into top of loaf. Bake 55 minutes. Cool slightly before serving.

Nutrition information per serving: calories: 340; protein: 36g; carbohydrate: 14g; saturated fat: 2g; monounsaturated fat: 7g; polyunsaturated fat: 4g; cholesterol: 98 mg; fiber: 2g; sodium: 304mg.

Source: Georgia Pecan Commission

Ginger Thai Noodles with Pecans and Carrot Ribbons
If time allows, make these noodles an hour or so ahead of time, allowing the noodles to absorb the bright flavors of the Pecan-Ginger Dressing. If, after standing, the mixture appears a bit dry, just stir in a few tablespoons water.
Prep Time: 15 minutes Cooking Time: 20 minutes
Serves 8

Pecan-Ginger Dressing:
1 tablespoon olive oil
3 cloves garlic, peeled and whole
1 tablespoon chopped fresh ginger
¾ cup chopped Georgia pecans
¼ cup low sodium soy sauce
3 tablespoons rice or cider vinegar
1 tablespoon honey
2 ½ teaspoons toasted sesame oil

12 ounces vermicelli noodles
2 carrots, peeled and cut crosswise in half
4 green onions

1. To make Pecan-Sesame Dressing, heat olive oil in small skillet over medium heat; add garlic cloves and cook, turning occasionally, until golden and softened—about 5 minutes. Add ginger and cook 2 minutes longer.
2. Transfer garlic mixture, including oil in skillet, to food processor or blender. Add ½ cup pecans, the soy sauce, vinegar, honey and sesame oil. Process until well blended; reserve.
3. Cook noodles according to package directions; drain, reserving ½ cup cooking liquid. Rinse noodles with cold water to cool; drain and set aside.
4. Just before serving, make carrot ribbons by peeling carrots lengthwise into long strips with vegetable peeler. Chop green onions. Combine noodles, carrots, green onion, and remaining ¼ cup pecans in large serving bowl. Stir in Pecan-Ginger Dressing and reserved ½ cup cooking liquid; mix well and serve.

Nutrition information per serving: calories: 186; protein: 4g; carbohydrate: 20g; saturated fat: 1g; monounsaturated fat: 6g; polyunsaturated fat: 2g; cholesterol: 0; fiber: 2g; sodium: 412mg.

Source: Georgia Pecan Commission

Balsamic Glazed Chicken with Peppers and Pecans
Reducing balsamic vinegar to a syrup is a quick, simple way to make a terrific, sweet-tart sauce for this mixture of chicken, red peppers and crunchy pecans.
Prep time: 15 minutes Cooking time: 20 minutes
Serves 8

2 tablespoons butter
2 bell peppers, preferably different colors, thinly sliced
2 cloves garlic, finely chopped
Salt
2/3 cup toasted Georgia pecan halves
½ cup balsamic vinegar mixed with 2 teaspoons sugar
8 thin-sliced chicken cutlets

1. In a large skillet, melt 1 tablespoon butter over medium heat. Add peppers and saute until just softened – about 5 minutes. Add garlic and salt to taste; cook 3 minutes longer. Meanwhile, finely chop half the pecans. Remove pepper mixture to medium bowl and stir in chopped and whole pecans.
2. Pour balsamic mixture into the same skillet, add a pinch of salt, and simmer over medium low heat until reduced to about 3 tablespoons. Stir in remaining tablespoon of butter and set aside.
3. Grill or pan-sauté chicken cutlets until lightly browned and cooked through; arrange on a platter, drizzle with balsamic syrup and top with pepper-pecan mixture.

Nutrition information per serving (with ¼ teaspoon salt): calories: 194 ; protein: 13g; carbohydrate: 5g; saturated fat: 3g; monounsaturated fat: 7 g; polyunsaturated fat: 2g; cholesterol: 44 mg; fiber: 1g; sodium: 103mg.

Source: Georgia Pecan Commission

Toasting Georgia Pecans
To enhance pecan flavor and texture, spread pecans in a single layer on a baking sheet and bake at 300°F for 10 to 12 minutes or until lightly browned in color and crisp.