Right next to the pumpkin roll on the dessert table should be the delicious pecan pie, my favorite. Pecans are a great addition to casseroles, salads, desserts, and more. Pecans are considered a nutrition powerhouse loaded with vitamins and minerals. Raw pecans are cholesterol-free, sodium-free and low in carbs, while not losing their rich, buttery flavor.
- Pecans are a good source of calcium, magnesium, and potassium which lowers blood pressure.
- Pecans are healthy fats, like avocados, containing monounsaturated fats rather than saturated fats
- Pecans also have omega-3 fats which eases the pain of arthritis and reduces inflammation
- The antioxidants in pecans protect the body from diseases like Alzheimer's and Parkinson's disease as well as certain cancers
Recipes:
Pecan Crusted Salmon (favfamilyrecipes.com)
- 1 large Salmon cut into portion sized sections
- 2 cups Milk
- 1 cup Finely Chopped Pecans
- 1/2 cup Flour
- 1/4 cup Brown Sugar
- 1 teaspoon Salt
- 1 teaspoon Seasoning Salt (Lawry's)
- 1 teaspoon Pepper
- 1 teaspoon Pepper
- Vegetable Oil
- Put salmon and milk in a ziploc bag for 10 min. Take out salmon and discard milk.
- Combine all dry ingredients in a bowl. Completely coat salmon in dry mixture.
- Place oil in a frying pan on med-high heat. Brown both sides (about 2-3 min each side). Place salmon on a cookie sheet lined with non-stick cooking spray and bake at 400 degrees for 8 to 10 min.
Healthy Pecan Pie Bars (ifoodreal.com)
Healthy Bars Crust:
- 1 3/4 cups Almond Flour
- 1 tablespoon Cornstarch
- 1/4 teaspoon Cinnamon
- 1/4 cup Coconut Oil, melted
- 1/3 cup Maple Syrup or Honey
Healthy Pecan Pie Filling:
- 2 large Eggs
- 1/4 cup Coconut Oil, melted
- 3/4 cup Maple Syrup or Honey
- 2 teaspoons Pure Vanilla Extract
- 2 tablespoons Cornstarch
- 2 cups Pecans, coarsely chopped
- Cooking Spray
- Preheat oven to 350 degrees F. Line square 8 x 8 baking dish with parchment paper and spray with cooking spray. Set aside.
- Make crust: In a medium bowl, add almond flour, cornstarch, cinnamon; whisk to combine. Add coconut oil and maple syrup; stir with spatula until well mixed.
- Transfer dough to previously prepared baking dish and flatten with hands and spatula into an even layer. Bake for 15 minutes.
- Make pecan pie filling: In the meanwhile, in a large bowl, add eggs, coconut oil, maple syrup, vanilla and cornstarch; whisk until combined. Add pecans and stir to combine.
- Make bars: Remove crust from the oven and carefully transfer pecan pie filling on top. Place back in the oven and bake for 15-20 minutes or until firm.
- Remove from the oven and let cool on the counter for 30 minutes. Then transfer to the fridge to firm up for at least 4 hours or overnight.
- Cut into 9 squares and serve chilled. If you like gooey bars, let them warm up on the counter for 30 minutes before slicing.
Herb Roasted Pecans (marthastewart.com)
- 3 cups Pecan Halves
- 2 tablespoons Sugar
- 4 sprigs fresh Thyme
- 3 sprigs fresh Rosemary
- 1 teaspoon Kosher Salt
- 1/2 teaspoon Freshly Ground Black Pepper
- 1 large Egg White, whisked
- Preheat oven to 350°. In a bowl, combine pecans, sugar, thyme, rosemary, salt, and pepper; stir in egg white.
- Spread mixture in a single layer on a rimmed baking sheet. Bake, stirring once, until golden, 15 to 18 minutes (if mixture sticks to pan, scrape up with a spatula). Let cool completely before serving, about 30 minutes. Store in an airtight container at room temperature up to 1 week.
