Did you know that April is National Pecan Month?? Me neither 😉 But I absolutely love pecans and I am excited to highlight them for you this month.
A Brief History of Pecans
Pecans are native to North America, especially the southeastern U.S. and north parts of Mexico, where they’ve been part of Indigenous diets for thousands of years. Archaeological evidence actually shows humans have used pecans for over 8,000 years. Today, the U.S. produces about 80% of the world’s pecan supply, and the nut remains a symbol of American agriculture and cuisine.
Where & How?
Pecan trees are part of the hickory family, which thrive in warm, humid climates with long and hot summers, like Georgia. They can grow over 100 feet tall, living for more than a century! They require ~10 years to reach full nut production, but once mature, they can produce nuts for generations.
Health & Nutrition Benefits
- Rich in monounsaturated fats and plant sterols that help lower LDL (“bad”) cholesterol.
- Low glycemic index and high fiber help stabilize blood sugar.
- Rank among the top foods for antioxidant content, supporting cellular health and reducing inflammation.
- Provide thiamin, vitamin E, manganese, and copper—nutrients linked to better cognitive function.
- Nearly 3 grams of fiber per ounce promotes regularity and gut health.
Five Easy Ways to Add in Pecans
- Breakfast boost — Sprinkle chopped pecans on oatmeal, yogurt, or in smoothie bowls.
- Salad crunch — Add toasted pecans to leafy greens, grain salads, or roasted vegetables.
- Smart baking — Fold them into muffins, breads, cookies, or energy bites.
- Homemade pecan butter — Blend roasted pecans into a creamy spread for fruit or whole‑grain toast.
- Savory upgrade — Use crushed pecans as a crust for chicken or fish, or as a topping for soups.
Did You Know that adding in just 10 minutes of daily movement is linked to a longer life?! A Harvard Health review of a JAMA Internal Medicine study found that even a small increase—10 minutes a day—was associated with lower mortality rates in adults ages 40–85.
April Recipe: Warm Asparagus & Mushroom Quinoa Bowl
Ingredients
- 1 cup cooked quinoa (or rice if you prefer)
- 1 bunch asparagus, trimmed and cut into 1–2 inch pieces
- 1 cup sliced mushrooms
- 1 handful fresh spinach or mixed spring greens
- 1–2 green onions, sliced
- Olive oil
- Salt & pepper
- Lemon wedge
- Optional: feta, goat cheese, and/or toasted nuts (almonds/pecans)
Instructions
- Sauté mushrooms in olive oil until browned.
- Add asparagus and cook until bright green and just tender.
- Stir in spinach to wilt.
- Add cooked quinoa, season with salt, pepper, and a squeeze of lemon.
- Top with green onions and optional cheese and/or nuts.
Nutrition Classes
This month’s class will focus on explaining Metabolism and how to support a strong metabolism at any age.
Hechtman: Wednesday, April 22 @ 11am
Oak Park: Thursday, April 23 @ 12:30pm (at Teitel)
Meer: Monday, April 27 @ 1pm
Snacks are provided, hope to see you there!
~ Elizabeth
By Elizabeth Freyre, RDN
EMAIL: efreyre@jslmi.org
PH: 248.234.2140