Fall is pecan season!! Pecans are the “original” supernut, especially in the South. Pecan trees are plentiful throughout eastern North Carolina and are quickly declining in numbers.The highly popular nut is a complex whole food packed with multiple health-promoting nutrients and bioactive compounds. Each delicious pecan is a nutritional powerhouse.
Raw pecans are packed with protein, healthy fats and fiber to help keep you feeling energized and satisfied. is. Most of the fat in pecans is a healthy type called monosaturated fat.
Pecan pie is a favorite of many, myself included, but the strong nuts can also be used in main dish recipes. Please share a sweet and savory recipe using pecans.
Make pecans part of your diet with these delicious recipes.
light pecan pie
1 cup light brown sugar
1/4 cup white sugar
1/4 cup coconut oil
3 eggs
1 tablespoon all-purpose flour
2% milk 1 tablespoon
1 teaspoon vanilla essence
1 cup chopped pecans
Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius).
Beat eggs in a large bowl with a whisk, add coconut oil and mix. Mix brown sugar, white sugar and flour. Mix well. Finally add milk, vanilla and nuts.
Pour into unbaked 9-inch pie shells. Bake in a preheated oven at 400 degrees for 10 minutes, then lower the temperature to 350 degrees and bake for 30-40 minutes or until done.
Serves 10, Each Serving Contains: 342 calories, 21 g fat, 45 g carbs, 4 g protein.
easy homemade pecan popcorn
2-3 cups of popcorn
2 tablespoons 100% pure maple syrup
1/4 cup pecans, chopped
Appropriate amount of sugar (about half a teaspoon)
Drizzle maple syrup evenly over popcorn. Mix in pecan nuts and sprinkle with date sugar if desired.
For 1 person, this serving includes: 380 calories, 21 g fat, 10 mg cholesterol, 48 g carbohydrates, 5 g protein, 1 g fiber.
Sweet potato casserole (no added sugar)
7 cups (2 lbs) peeled sweet potato, diced
1/2 cup low-fat milk
5 tablespoons melted butter
1 teaspoon salt
½ teaspoon vanilla essence
½ teaspoon ginger
1/2 teaspoon ground cinnamon
¼ teaspoon ground pepper
½ cup chopped pecans
¼ cup pepitas (pumpkin seeds)
¼ cup chopped dried fruit such as cherries, dates, raisins, or currants
Preheat oven to 350°F.
Boil 1 to 2 inches of water in a large pot fitted with a steamer basket. Add sweet potatoes, cover and steam for 18-20 minutes until tender. Remove the basket and discard the water.
Return sweet potato to pot. Add milk, 4 tablespoons butter, salt, vanilla, ginger, cinnamon, and pepper. Mash until desired consistency. Transfer to a 1½-quart baking dish.
Stir pecans, pepitas, dried fruit, and remaining 1 tablespoon butter in a small bowl. Sprinkle over sweet potatoes.
Bake until casserole is hot and nuts are lightly toasted, 20-30 minutes.
Serves 8, each serving includes: 217 calories, 15 g fat, 20 mg cholesterol, 20 g carbohydrates, 4 g protein, 4 g fiber, 324 mg sodium, 455 mg potassium.
pecan pie bar
1¼ cup flour
½ cup powdered sugar
¼ teaspoon salt
½ cup butter
2 eggs, slightly beaten
1 cup chopped pecans
1/2 cup brown sugar
1/2 cup light-colored corn syrup
2 tablespoons melted butter
1 teaspoon vanilla
Preheat oven to 350°F. For the crust, mix flour, powdered sugar, and salt in a bowl. Using a pastry blender, cut ½ cup butter until mixture resembles coarse bread crumbs. Place crumb mixture into an ungreased 11x7x1 1/2-inch baking pan. Bake for 20 minutes or until lightly browned.
Meanwhile, in another bowl, beat eggs, pecans, brown sugar, corn syrup, melted butter, and vanilla. Spread evenly over baked crust.
Bake about 20 minutes longer or until filling is set. Cool completely in pan on wire rack. Cut into 24 bars. Cover and store in refrigerator.
24 servings, each serving included. 152 calories, 9 g fat, 28 mg cholesterol, 18 g carbohydrates, 2 g protein, 1 g fiber, 74 mg sodium, 395 mg potassium.
Tasty yogurt with nuts and berries
4 cups plain Greek yogurt
2 cups berries, blueberries, blackberries, strawberries, or raspberries
4 tablespoons raw honey
1 cup pecans or walnuts
Arrange this simple dessert by layering yogurt, berries and pecans, and drizzle a little honey on top.
Serves 4, each serving includes: 392 calories, 19 g fat, 10 mg cholesterol, 37 g carbohydrates, 23 g protein, 4 g fiber, 73 mg sodium.
apple crisp stuffing
2 medium apples
4 tsp light brown sugar
½ teaspoon vanilla essence
1/2 teaspoon ground cinnamon
2 pinches of salt
¼ cup all purpose flour (you can use almond flour)
¼ cup rolled oats
2 tablespoons chopped pecans
2 tablespoons cold butter, finely chopped
Preheat oven to 400 degrees Fahrenheit. Coat an 8-inch square metal baking pan with cooking spray.
Cut apples in half horizontally. Using a melon baller or small spoon, scoop the pulp out of each apple half, leaving a shell about 1/8-inch thick. Remove and discard seeds and cores. reserve the meat Place apple halves in prepared baking pan.
Finely chop the apple pulp. Transfer to medium bowl. Add 2 teaspoons brown sugar, vanilla, 1/4 teaspoon cinnamon, and a pinch of salt. Stir well. Divide apple in half (about 1/4 cup each).
Combine flour, oats, pecans, remaining 2 teaspoons brown sugar, remaining 1/4 teaspoon cinnamon, and remaining pinch of salt in a medium bowl. Using your fingers or a pastry blender, cut butter into dry mixture until it resembles small pebbles. Top each apple with about 1/4 cup of topping. Bake until apples are tender and the top is browned, 20 to 30 minutes. Chill for at least 10 minutes before serving.
Serving size, 1 apple, each serving contains: 186 calories, 8 g fat, 15 mg cholesterol, 27 g carbohydrates, 2 g protein, 4 g fiber, 119 mg sodium.
Keto Pecan Bright
(for adventure)
1 1/4 cups raw pecans or toast
1/2 cup erythritol (monk fruit can be substituted)
1/4 cup salted butter
1 teaspoon vanilla extract
Line a baking sheet with parchment paper and set aside.
Melt the butter in a pan over medium heat. Once the butter has melted, add the granulated erythritol little by little and mix. Simmer for 8-10 minutes, stirring occasionally.
Remove from heat and stir in vanilla and pecans. Transfer the dough to a baking sheet and spread it evenly with a rubber spatula.
Allow to cool to room temperature and refrigerate for 1 hour before slicing and serving.
For 12 people, each serving includes 166 calories, 11 g fat, 10 mg cholesterol, 1 g carbs, 33 mg sodium.
