Pee-can or peh-kahn. No matter its pronunciation, pie is usually what comes to mind when we think of this delicious nut. But there is more to this nutrient-packed powerhouse.

The pecan nuts, with their crunchy texture and buttery flavor, make an exciting component in several dishes, snacks or condiments.

We can stuff them in peppers with goat cheese or toss them in a salad for some crunch. Pecans pair beautifully with caramel, too, so add a handful on top of a caramel cheesecake or spruce up ice cream with a splash of bourbon pecans or candied pecans. We can even add a crumbly pecan topping to a coffee cake or add it to a batch of chocolate chip cookies. 

Pecans are the only major tree nut that grows naturally in North America. The U.S. grows and supplies approximately 80% of the world’s pecans, producing 250 to 300 million pounds annually. Albany, Georgia is the pecan capital with more than 600,000 pecan trees.

April is National Pecan Month, so think outside the pie and grab a handful of pecans for a heart-healthy snack. 

Just a handful can help lower cholesterol and contains more than 19 vitamins and minerals. 

Pecans, with their high level of antioxidants including vitamin E, are thought to help lower the risk of Alzheimer’s disease and dementia by nearly 25%. By helping reduce oxidative stress caused by inflammation, antioxidants protect cells and tissues of vital organs like our brain. Pecans are a high-quality source of protein and are naturally sodium free.  

If you’re feeling excited about this super healthy nut, you’re in luck! The National Pecan Shellers Association’s 75th Anniversary Cookbook features 75 delicious, heart-healthy, chef-inspired recipes. Celebrate National Pecan Month by downloading the recipe book for free at ILovePecans.org/recipes