21st March 2012

By Jeani-Rose Atchison

Guest Writer for Wake Up World

Pecans, I love them.

Whether in a pie, salad or in this case a main meal, they are flavourful and satisfying.   And as with other whole foods, nutritionally the pecan packs a heavy punch. In the January 2011 issue of The Journal of Nutrition, the naturally occurring antioxidants in this nut may help contribute to heart health and disease prevention.

Pecans contain different forms of the antioxidant vitamin E-known as tocopherols along with calcium, magnesium, phosphorus, potassium, several B vitamins and zinc.   Fibre, high-quality protein and fat are other attributes that provide satiety and may help increase metabolic rates which is critical in weight maintenance.

It has also been proven that pecans can delay the decline in motor neuron function which often occurs with aging!

Pecan Patties

2     cups traditional oats

1     cup hot water

1     medium onion, diced

1     Tbs olive oil

1       veg cube

1 ½     cups finely chopped or ground pecans

1     Tbs tamari

½     tsp sage

Pour water over oats in a large bowl.   Let sit 5 minutes.

Saute onion in the oil and veg cube until golden brown, cool slightly.

Mix all ingredients well and form into small patties or walnut sized balls.   Let sit for at least 15 minutes.

Brown lightly in a well oiled skillet and serve warm or at room temperature.   I love these on their own or served with a fresh tomato sauce.

I mention vegetable concentrates and “veg cubes” often in my recipes as they give a boost of flavour.   You can purchase good quality organic brands of these or make them at home.   Here is a recipe for a simple veg concentrate;

Vegetable Stock Concentrate

1     Tbs olive oil

1     onion, finely diced

2     garlic cloves, crushed

3     large stalks of celery, finely diced

1     large carrot, grated

1     large zucchini, grated

1     tomato, diced

2     bay leaves

4     sprigs of fresh thyme

4     sage leaves

1     small handful of fresh parsley (stalks and leaves), chopped

1/2     cup savoury yeast

Heat the oil in a saucepan over medium heat. Add all but yeast, stir it well, then cover and let the mixture simmer for about 30 minutes (you may need to stir it occasionally to stop it from sticking on the bottom of the saucepan) or until everything is very soft and pulpy.

Remove the bay leaves and thyme sprigs. Let the mixture cool for 10 minutes and stir in savoury yeast.   Process in blender until it becomes a smooth paste.

Spoon tablespoons of stock into ice cube trays and freeze! When you need some stock, simply take a cube out of the freezer and dissolve it in the required amount of water. One to two stock cubes per recipe should be sufficient.

About the Author

Jeani-Rose Atchison is a health advocate, and  home-schooling  mother of five who also finds time to write about nutrition, whole foods and environmental concerns. She authored, Every Day Vegan – 300 recipes for healthful eating which is a mainstay in vegetarian kitchens. Atchison’s latest book, Food for Thought – Thought for Food is chock full of delicious whole food recipes. It also takes a controversial look at the food we eat today and the processes involved in bringing it to your table. Can your food make you ill? The answer may shock you!

To find out more go to Jeani-Rose’s Facebook or Website