Category: Food

The Nutritional Benefits of Pecans: A Superfood Guide

May 12, 2025
Raw Pecans

What Are Pecans?

Pecans are a nutrition powerhouse loaded with vitamins and minerals. They are very filling and make a great snack. For culinary purposes, pecans are considered nuts. Botanically, pecans are classified as a fruit.

Pecans grow on trees In Texas, Georgia, Arizona, Oklahoma, and New Mexico. They have a hard outer shell and look a lot like walnuts when opened. Pecans have a rich, buttery flavor.

Pecan Nutrition

Pecans contain over 15 vitamins and minerals. They are a superb source of antioxidants and have the highest antioxidant capacity compared to eight other tree nuts.

  • Vitamin B1, B2, B3, B5, and B6
  • Vitamin A, C and K
  • Folate
  • Manganese
  • Copper
  • Zinc
  • Magnesium
  • Phosphorus
  • Iron
  • Potassium
  • Calcium
  • Selenium
  • Antioxidants: Vitamin E, Lutein, Zea-xanthin, and Phenolics, Omega-3

Pecan Health Benefits

  • Arthritis Management
  • Heart Health
  • Immune System Support
  • Bone Health
  • Diabetes Control
  • Prevents Inflammation
  • Disease Prevention
  • Skin Care
  • Eye Care
  • Improves Digestion

How To Use Pecans In Recipes

  • Add to salads for crunch and sweetness
  • Mix into morning cereal
  • Use them in trail mix
  • Bake a pecan pie
  • Bake pecan cookies
  • Bake an upside down pecan apple pie

Delicious Almond and Pear Cake Recipe

May 6, 2025
Almond and Pear Cake

Photo by Buckwheat Queen

Almond and Pear Cake Recipe

INGREDIENTS

  • 1 firm pear, thinly sliced
  • 2 tablespoons amaretto liqueur
  • ¾ cup sliced blanched almonds
  • 6 tablespoons white sugar, divided
  • ½ cup unsalted butter, softened
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • ⅓ cup all-purpose flour
  • ⅛ teaspoon salt

DIRECTIONS

  • Preheat oven to 400 degrees F (200 degrees C). Butter a small tart pan or a 9-inch cake pan.
  • Mix pear slices and amaretto liqueur together in a bowl.
  • Process almonds and 2 tablespoons sugar together in a food processor until the mixture is a fine almond meal.
  • Beat 1/4 cup sugar and butter together in a bowl using an electric mixer until light and fluffy; add eggs and vanilla extract and beat until well combined. Mix almond meal mixture, flour, and salt into creamed butter mixture to make a smooth batter.
  • Drain pears, reserving the amaretto liqueur. Stir drained liqueur into batter just until incorporated.
  • Pour batter into the prepared pan, smoothing batter if uneven. Arrange pear slices in a decorative pattern atop batter.
  • Bake in the preheated oven until cake is starting to pull away from the edges, about 25 minutes. Allow cake to cool in pan for at least 15 minutes before serving.

Recipe Source: AllRecipes.com

Benefits of Eating Pears: A Nutritious Snack Choice

May 5, 2025
ASSORTED PEARS

What Are Pears?

A pear is a small to medium-sized fruit that grows on trees and shrubs in Europe, Asia and North Africa. American pear farms are found in California, Oregon, Washington, Michigan, New York and Pennsylvania. Worldwide there are about 3,000 varieties of pears. Some are edible as fruit or juice, while others are cultivated as trees.

Health Benefits

Pears provide a healthy and nutritious snack. They satisfy a sweet tooth and are a superior alternative to candy. Pears are a low glycemic food with a rating of 30 for a medium sized pear.

Pear Yogurt Parfait Dessert
  • Nutritious source of vitamins and minerals
  • Pears contain vitamins C, K, B6, and Potassium
  • Helps to manage blood sugar
  • High in fiber
  • Lowers risk for Type 2 Diabetes
  • Low glycemic
  • Improves digestive health
  • Lowers inflammation
  • Antioxidants
  • Promotes heart health
  • Lowers risk of stroke

How To Prepare

Pears have a core that contains seeds. Remove the core and wash before eating. Dry them using a paper towel.

  • Eat the pear in your hand as you would an apple.
  • Slice into rounds and eat with cheese and crackers.
  • Remove the skin. Slice into rounds.
  • Poach the pears.
  • Bake pear pie or cake.
  • Make a pear parfait with yogurt and granola.
  • Use raw pears for juice.

Most Common Varieties of Edible Pears

Pears come in different shapes, colors, textures and flavors. It’s best to wait for pears to become soft and ripe before eating them. Placing pears in a paper bag and leaving them on the counter, will help to speed up the ripening process.

  • Anjou
  • Asian
  • Aurora
  • Bae
  • Baldwin
  • Bartlett
  • Bosc
  • Black
  • Callery
  • Chinese
  • Comice
  • Concorde
  • Conference
  • Coscia
  • European
  • Forelle
  • French
  • Harrow Sweet
  • Hood
  • Kieffer
  • Passe Crassane
  • Pineapple
  • Seckel
  • Stark Crimson
  • Taylor’s Gold
  • Singo
  • Summercrisp
  • Tosca

Portobello Mushroom Burger Recipe

April 29, 2025

Portobello Mushroom Burger Recipe

Portobello Mushroom Burger

INGREDIENTS

Portobello Mushrooms
  • 4 portobello mushroom caps
  • ¼ cup balsamic vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • salt and pepper to taste
  • 4 (1 ounce) slices provolone cheese

INSTRUCTIONS

  • Gather all ingredients
  • Place mushroom caps, smooth side up, in a shallow dish.
  • Whisk together balsamic, oil, garlic, basil, and oregano in a small bowl. Season with salt and pepper.
  • Pour vinaigrette over mushrooms. Let stand at room temperature for 15 minutes or so, turning twice. Preheat grill for medium-high heat.
  • Brush grill grates with oil. Place mushrooms on grill, reserving marinade for basting.
  • Grill until just tender, 5 to 8 minutes per side, brushing with marinade frequently.
  • Top mushrooms with cheese.
  • Continue grilling until cheese is melted, about 2 minutes.
  • Serve and enjoy with your choice of toppings.

Recipe Source: AllRecipes.com

Delicious Butternut Squash Bread Recipe

April 22, 2025
Butternut Squash Loaf Bread

Butternut Squash Bread Recipe

INGREDIENTS

  • 2 ⅔ cups white sugar
  • ⅔ cup butter
  • 2 cups pureed cooked butternut squash
  • 4 large eggs
  • ⅔ cup water
  • 3 ⅓ cups all-purpose flour
  • 2 teaspoons baking soda
  • 2 teaspoons baking powder
  • 1 ½ teaspoons salt
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground cloves or to taste
  • ⅔ cup chopped walnuts (Optional)
  • ⅔ cup raisins (Optional)

INSTRUCTIONS

  • Preheat the oven to 350 degrees F (175 degrees C). Grease two 9×5-inch loaf pans.
  • Beat sugar and butter together in a bowl until fluffy. Stir butternut squash, eggs, and water into sugar mixture.
  • Mix flour, baking soda, baking powder, salt, cinnamon, and ground cloves in another bowl; stir into sugar mixture. Add walnuts and raisins; stir until batter is just blended. Pour batter into prepared loaf pans.
  • Bake in the preheated oven until a toothpick inserted into the center comes out clean, about 1 hour. Cool in the pans briefly before removing to cool completely on a wire rack.

Recipe Source: AllRecipes.com

Healthy Pasta Dish with Swiss Chard and Tomatoes

April 15, 2025

Pasta With Swiss Chard Recipe

INGREDIENTS

  • 8 ounces Penne, Rotelle, Rigatoni, or Gomiti (elbows) cooked and drained
  • 1/4 cup pasta cooking water
  • 1 tablespoons olive oil
  • 1/2 chopped onion
  • 1 clove garlic, finely chopped or thinly sliced
  • 1 pound Swiss chard, washed, stems removed and coarsely chopped
  • 1/2 cup red or white wine or chicken stock
  • 1 cup crushed red tomatoes
  • 1 tablespoon toasted pine nuts (optional)
  • Salt and pepper
  • 1 teaspoon red pepper flakes

INSTRUCTIONS

  • In a large skillet heat the oil and stir in the onion.
  • Cook for 2 minutes and stir in the garlic.
  • Add the chopped Swiss chard and toss to coat.
  • Pour in the wine or stock and stir to coat.
  • When the chard begins to wilt, stir in the tomatoes, red pepper flakes and pine nuts.
  • Bring to a simmer and stir in the reserved pasta cooking water.
  • Remember: Do Not over cook the chard. It is ready to serve just after it has wilted.
  • Add the cooked pasta and toss to coat. Serve immediately.

Yield: 2 Servings

Recipe Source: FoodNetwork.com