What is a Nut?
According to the Australian Dietary Guidelines a nut is the seed, encased within a simple dry fruit (drupe) that is stoney or woody. Some examples of tree nuts include almonds, walnuts, macadamia’s and pecans.
At the moment pecan nuts are in season and are beneficial for overall good health, especially now that the cold months are approaching.
They are a good source of antioxidants, dietary fiber and Vitamin E, but what does this mean?
Antioxidants:
Antioxidants are a substance that prevents or delays cell damage by protecting cells from chemicals called free radicals. Free radicals are generated by ourselves, they are the byproducts that turn food into energy.
Dietary Fiber
Dietary Fiber is associated with many health benefits, such as, improved weight status, cholesterol levels, blood pressure and blood sugar control.
Vitamin E
Research shows Vitamin E supports the immune system which is necessary for good health but especially at this time of the year when colds and flus are in abundance and all around us.
Pecans also contain Vitamin A, folic acid, calcium, magnesium, phosphorus, potassium, essential B Vitamins and Zinc and are a good source of omega 3’s.
Deliciously buttery and rich in flavour, pecans can be enjoyed as a snack or added in some of our favourite dishes, sweet or savoury.
Pecans can be chopped or crumbled and added in pancakes, breads and pastries. You may also add pecans on breakfast cereals or in your favourite yoghurt. Why not try some today!

Pecan and Date Scones

2 cups self-raising flour
½ tsp baking powder
Sprinkle of salt
2 teaspoons caster sugar
1 tablespoon butter
½ cup of chopped dates
½ cup of chopped or crumbled pecans
1 egg
175ml Milk

Method:
1) Preheat oven to 200C or 180C fan forced. Line a baking tray with baking paper.
2) Sift flour, baking powder, salt and sugar in a large bowl. Rub in butter until it resembles breadcrumbs. Mix in dates and pecans and create a well in the middle.
3) In a separate bowl mix together milk and egg and pour into well. Mix all ingredients together until just combined. Do not over-mix mixture.
4) Knead dough for around 45 seconds. With slightly floured hands roll scone dough out to 2.5-3cm thick. Cut 12 scones out with a floured glass rim (wine glass works well). You may need to roll out mixture again however do not over work mixture as it will become sticky and tough. If dough becomes sticky just sprinkle some dusted flour.
5) Brush some milk over the top of each scone and bake for approximately 10-15 mins or until tops are golden.
6) Enjoy!

This Nutrition Tip and recipe was provided by Theresa Gray, student at SCU.