Meatless Meals with Georgia Pecans

Atlanta, GA - For years, nutrition experts have been playing matchmaker between Americans and healthy foods. Like well-meaning meddlers, they continuously urge us to try more vegetables, enjoy more fruit, and discover the virtues of nuts, such as pecans. Nutritionists dream of the day that a steady relationship between us and these nutritious plant foods can compete with our affection for meat. 

The current concern over meat safety combined with a growing passion for vegetarian foods today equals a fast-developing love affair. Americans are discovering the many charms of meals that incorporate crunch, rich-tasting pecans with colorful vegetables, piquant spices and unique grains. 

For home cooks who are used to serving meat as a main course, moving vegetables from the side of the plate to front and center is sometimes a challenge. Meatless cooking often requires a bit more planning, but the rewards in taste, texture and health benefits are significant. For instance, crunchy, sweet-tasting pecans contain "good" monounsaturated fat that can help prevent heart disease, while earthy whole grains are rich in health-protecting fiber. Likewise, colorful vegetables provide a vast spectrum of antioxidants the body uses to prevent cancer and other diseases. Recent scientific
research suggests that pecans have positive effects on "bad" LDL cholesterol levels. In a study published in the March 2000 edition of the Journal of the American Dietetic Association, subjects who ate just 3/4 cup a day of pecans saw their LDL levels drop by ten percent in just six weeks. Pecans are naturally high in monounsaturated fat and are also a good source of dietary fiber, vitamin E, copper and magnesium.

Vegetarian cooking also has a creative advantage over meat-centered cuisine because plant foods are remarkably versatile. Georgia is the number one producer of pecans in the U.S., and a handful of pecans can add that versatility as well as crunch and texture. For example, pecans can be ground to make a thick pesto sauce; scattered on top of a vegetable pizza; toasted and tossed in salad or mixed with grains to make a rich filling for a savory tart. Not to mention how wonderful pecans are baked into quick breads and desserts. 

Planning a meatless menu allows for a lot of freedom and creativity, but that can be daunting for those new to vegetarian cooking. According to the Georgia Pecan Commission, there are a few tried-and-true tips, however, that can make the process simple and foolproof. 

• The menu should be based on what's truly in season. Many foods are available year-round, including pecans. Be sure to highlight those that come to market in abundance-like tomatoes in late summer, butternut squash in the fall, fresh peas in the spring and citrus in winter. Pecans can be kept in airtight containers in the refrigerator for nine months or in the freezer for up two years.
• Choose the main course for the focus of the meal-usually something hot and substantial. Then go on to plan dishes that will complement it. Think about colors, tastes, and textures that go well together. Using a few compatible seasonings rather than a wild mixture of spices results in food that has more identity and pure flavors. Don't be afraid to let some parts of the meal be straightforward and simple. Pasta with Lemon, Parsley and Pecan Pesto, for example, pulls in basic flavors that result in a delicious combination.
• Finally, keep in mind how much time there is to make the meal, what can be prepared ahead of time and what will need last-minute attention. Take advantage of healthy convenient foods such as pre-cut vegetables and chopped pecans to reduce time and effort. Remember, the goal is not just to make a tasty, healthy meal, but to be able to relax and enjoy it too. 

The Vegetarian Pantry

Atlanta, GA - Meatless meals are quicker and easier to prepare if some essential ingredients are kept on hand. The Georgia Pecan Commission suggests a list of basics, including refrigerator and freezer staples:

• Nuts - especially varieties like pecans that work in sweet and savory dishes. If bought in bulk, pecans can be kept in airtight containers in the refrigerator for nine months or in the freezer for up two years.
• Beans, dried or canned, depending on how much convenience is needed
• Grain, including brown rice, couscous and pasta
• Vegetable oils, including olive oil and canola oil
• Flavored vinegars
• Canned tomatoes
• Sweeteners such as honey and maple syrup
• Condiments including soy sauce, mustard, ketchup, and mayonnaise
• Variety of soft and hard cheeses
• Butter
• Eggs
• Root vegetables such as carrots, onions, potatoes and garlic
• Some frozen vegetables such green peas, corn kernels, and chopped spinach
• Dried fruit

Meatless Meals with Georgia Pecans

Plants and Protein


Atlanta, GA - One of the first questions consumers have when they try to incorporate more meatless meals into their diets is about protein. Is there enough protein in plant food to maintain good health? Will children get enough protein from a vegetarian diet? And are these vegetable proteins "complete"?

Research has clearly shown that if enough calories are consumed from a variety of plant foods, then the body gets all the top quality protein it needs. Make no mistake-grains, legumes and nuts are still essential reservoirs of protein in meatless meals, but they needn't be combined in any specific way. The only important thing is to eat these foods regularly. 

Pecans are a good source of protein. According to the Georgia Pecan Commission, this is a cinch to do with shelled pecan halves, because they're ready-to-eat out of hand or use in recipes. Sprinkle some into cereal in the morning, toss them into a salad at lunch, and add pecans to dinnertime casseroles or simple sautéed vegetables. The delicious crunch of pecans works with many dishes, and every 1/2 cup serving provides about 5 grams of protein.