Pecans taste good and are good for you. That’s why folks love them, says Baldwin County farmer Dick Higbee, whose family has been growing pecans in Fairhope, Ala., for more than 50 years.

"Pecans are the Cadillac of nuts," he says. "They are better than any other nut."

Higbee currently owns or leases about 350 acres of pecan trees in Fairhope. He says pecans are not only delicious, they’re healthy, too. They contain ingredients that actually lower the "bad" cholesterol while raising the "good" cholesterol, he says, so he doesn’t mind having a second helping of his wife Rita’s homemade pecan pie.

He also enjoys the roasted pecans she often whips up for a crunchy snack.

"The best roasted pecans are deep fried for about two minutes or a little more, then you drain the grease off, then butter and salt them," he says. "They’re great that way."

With this fall’s pecan crop expected to be good in most parts of the state, folks should be able to collect enough pecans to make all the pies and roasted snacks they want.

And fortunately, all grease, butter and salt aside, pecans really are good for you, says Dr. Bill Goff, Alabama Cooperative Extension System horticulturist.

Goff says studies have shown that pecans can help fight heart disease, reduce one’s risk of cancer and promote weight loss.

"Pecans are naturally cholesterol free and are a great source of several important nutrients, including vitamins A and E, folic acid and calcium," he says. "Research has shown that pecans have antioxidant properties that can help lower the bad cholesterol, as well as help fight some types of cancers."

Pecans are also sodium-free and full of fiber. "A handful of pecans has about the same amount of fiber as a medium apple," he says.

Munching on a handful of pecans is a great way for women to work toward getting the recommended daily dose of folic acid, which prevents birth defects if taken before they become pregnant. Pecans are also rich in zinc, which promotes growth and a strong immune system.

To add pecans to your daily diet, Goff suggests sprinkling them on pancakes or cereal, eat them lightly toasted, toss them into a favorite salad or add them to the tops of brownies or ice cream. Pecans can even be added to casseroles, mixed in with popcorn, baked on a pizza or sprinkled onto baked chicken breasts.

And of course, there are always those good ole pecan pies. "That’s what I love," says Higbee. "There’s nothing better than a great pecan pie."

SOURCE: Dr. Bill Goff, (wgoff@aces.edu), Extension Horticulturist, Alabama Cooperative Extension System, (334) 844-5480