(Family Features) Back-to-school season means many families are busier than ever, leaving less time to plan weeknight meals. While a new school year brings plenty of exciting moments, it also adds up to early mornings, long days and late evenings, making it tough to keep nutrition top-of-mind.

With new routines and jam-packed calendars, quick and easy recipes can be the solutions you need. Swapping out complicated dishes for simple dinners and make-ahead snacks allows you to make your loved ones’ health a priority while also managing hectic schedules.

To help make those simple yet tasty menu additions a reality, look to a flavor favorite and nutrition powerhouse like pecans. They’re the ideal nut to keep on hand to incorporate into favorite meals and after-school snacks.

Taste is just the beginning when it comes to pecans. Their nutritious punch provides a unique mix of health-promoting nutrients. Plus, they’re a versatile ingredient that can shine in a wide range of flavor profiles from sweet or spicy to salty, smoky and savory.

These benefits make them a delicious, nutrient-dense option to power up school days. Consider them as a better-for-you addition to breakfast in banana bread recipes and energizing snacks like these Superfood Pecan Energy Bars. They’re simple and nutritious, making them an ideal after-school snack and on-the-go solution between activities.

When the whole family comes home after a long day of school, work, games and social commitments, pecans can add a delightful crunch to air-fried favorites like chicken tenders or childhood classics like Mac and Cheese with Pecan Breadcrumbs.

For more back-to-school recipe inspiration, visit EatPecans.com.

Mac and Cheese with Pecan Breadcrumbs

Cook time: 50 minutes
Servings: 6

• 8 ounces cavatappi pasta
• 1 teaspoon salt, plus additional for salting pasta water, to taste
• 1 tablespoon butter
• 1 block (8 ounces) cheddar cheese
• 1/2 cup raw pecan pieces
• 15 ounces part-skim ricotta cheese
• 4 tablespoons sour cream
• 1/4 teaspoon ground pepper
• 1 large egg, lightly beaten

1. Preheat oven to 375 F.
2. Cook cavatappi in salted boiling water. Drain, reserving 1/2 cup pasta cooking water. Return pasta to pot and stir in butter.
3. Using box grater, shred cheddar cheese.
4. Using food processor, combine 1/4 cup shredded cheddar cheese with pecans. Process to coarse breadcrumb consistency.
5. Add remaining cheddar cheese, ricotta, sour cream, 1 teaspoon salt and pepper to warm pasta. Stir until thoroughly combined. Add egg; stir. Add 2-4 tablespoons reserved pasta water to loosen mixture; stir until smooth.
6. Pour into buttered 9-inch square or round casserole dish and top evenly with pecan topping.
7. Bake 30 minutes.

Substitutions: Use pre-shredded cheese in place of cheddar cheese block. Use pasta of choice in place of cavatappi.

Superfood Pecan Energy Bars

Cook time: 40 minutes
Servings: 14

• 15 Medjool dates (9 ounces)
• 1 cup pecan pieces
• 1/2 cup gluten-free oats
• 1 tablespoon chia seeds
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoon kosher salt

1. Preheat oven to 200 F.
2. In food processor, process or pulse dates until chopped and rough texture forms. Add pecan pieces, oats, chia seeds, vanilla extract, cinnamon and kosher salt; process about 1 minute until crumbly dough forms.
3. Line baking sheet or jelly roll pan with parchment paper. Dump dough into center of parchment paper and use rolling pin to roll into 6-by-10 1/2-inch rectangle. Cut dough into 14 bars about 1 1/2-by-3 inches or into desired shapes.
4. Bake bars 30 minutes. Cool bars to room temperature then refrigerate in sealed container between sheets of wax paper.
5. To package for on-the-go snacking, cut 4-by-6-inch rectangles of wax paper, wrap around bars and secure with tape.

Source: American Pecan Promotion Board

(Family Features) Seeking comfort from the cold in the form of a wholesome meal is a perfect way to cap off a day with loved ones. During the winter months when brisk temperatures chill you to the bone, warming up with hearty dishes at the family table can bring everyone together.

• Full of seasonal flavors with top-notch taste, Pecan-Crusted Pork Tenderloin offers a delicious main course you don’t have to feel guilty about. This easy yet elegant entree puts a unique spin on a dinnertime staple thanks to a crunchy pecan crust.

• With cheddar and ricotta cheeses, sour cream and cavatappi noodles, this Mac and Cheese with Pecan Breadcrumbs is an extra creamy, creative twist on the kid-friendly classic. Pair this family favorite with the pork tenderloin for an easy weeknight combination that little ones can help with in the kitchen by stirring together the cheesy goodness.

This family dinner is made possible with tasty pecans, which are among the lowest in carbs and highest in fiber compared to other tree nuts, helping you stay fuller longer. As a nutrient-dense powerhouse, they have 3 grams of plant-based protein and 3 grams of fiber per 1-ounce serving with 12 grams of “good” monounsaturated fat and only 2 grams of saturated fat. Essential nutrients like thiamin, zinc, copper and manganese – a mineral that’s essential for metabolism and bone health – mean you can feel good about serving pecan-infused dishes to your loved ones.  

Visit americanpecan.com to find more winter weeknight recipe inspiration.

Pecan-Crusted Pork Tenderloin

Total time: 35 minutes
Servings: 6

• 1 pork tenderloin (about 1 1/2 pounds)
• salt, to taste
• pepper, to taste
• 1/2 cup brown sugar, divided
• 2 tablespoons soy sauce, divided
• 2 teaspoons minced garlic
• 1/2 cup pecan pieces
• 1/4 cup pineapple juice
• 2 tablespoons Dijon mustard

1. Preheat oven to 400 F and lightly grease large baking dish. Season pork tenderloin with salt and pepper, to taste; set aside.
2. In small bowl, stir 1/4 cup brown sugar, 1 tablespoon soy sauce and minced garlic. Spread mixture over pork.
3. Press pecan pieces into brown sugar mixture on pork. Bake, uncovered, 20 minutes.
4. In medium saucepan over medium-high heat, combine remaining brown sugar, remaining soy sauce, pineapple juice and Dijon mustard. Bring mixture to boil; reduce to simmer 3-5 minutes then remove from heat.
5. Slice pork, spoon sauce over top and serve.

Mac and Cheese with Pecan Breadcrumbs

Total time: 50 minutes
Servings: 6

• 8 ounces cavatappi pasta
• 1 tablespoon butter
• 1 block (8 ounces) cheddar cheese
• 1/2 cup raw pecan pieces
• 15 ounces part-skim ricotta cheese
• 4 tablespoons sour cream
• 1 teaspoon salt
• 1/4 teaspoon ground pepper
• 1 large egg, lightly beaten

1. Preheat oven to 375 F.
2. In salted boiling water, cook pasta according to package instructions. Drain, reserving 1/2 cup pasta cooking water. Return pasta to pot and stir in butter.
3. Using box grater, shred cheddar cheese.
4. Using food processor, process 1/4 cup shredded cheese with pecans to coarse breadcrumb consistency.
5. Add remaining cheddar cheese, ricotta, sour cream, salt and pepper to warm pasta. Stir until thoroughly combined. Add egg; stir. Add reserved pasta water to loosen mixture; stir until smooth.
6. Pour into buttered 9-inch square or round casserole dish and top evenly with pecan topping.
7. Bake 30 minutes.

Source: American Pecan Council