Organic Pecans

There is a lot more to the pecan than meets the pie. This tree nut boasts nutrients to provide many benefits, including your skin and nails to to high energy and weight loss. 

Pecans are delicious. They're mild and a softer nut, so easy to eat. Most famous in baking, slices and nut mixes but shouldn't be overlooked as a snack on its own. 

 

Country of Origin: Australia

HEALTH BENEFITS

Pecans are a powerhouse of vitamins and minerals- and have more antioxidants than any other nut. The benefits of these nuts are extensive, and here are a few:

  • Healthy heart – thanks to the monounsaturated fats such as oleic acid along with phenolic antioxidants
  • Improves digestion – they are fibre packed and help regulate the colon
  • Aids weight loss - They are very rich sources of several important B-complex groups of vitamins ( riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates which help increase metabolism.
  • Reduce risk of breast and colon cancer thanks to oleic acid
  • Reduces the risk of arthritis, Alzheimer’s disease, cardiovascular disease, and other inflammatory ailments
  • Promotes healthy hair and skin

 

 

USE IT

Pecans can be used in just about anything. You can stuff them in peppers with goat cheese or toss them in a salad for some crunch. They pair well with caramel, so top off a delicious raw cheesecake to add extra flavour and crunch! Add to your nut mixes, mueslis and slices. 

 

 

NUTRITION

Pecans contain a lot of the good stuff. Here are the top nutrients:

  • Manganese, potassium & iron
  • Calcium, magnesium & selenium 
  • Zinc & copper
  • Riboflavin, niacin, thiamin & vitamin B-6
Per 100g: 690cal, 72g fat (only 6g saturated), 410mg potassium, 14g carbohydrates, 9g protein. 30% of your daily recommended intake of magnesium & 10% of your daily recommended intake of vitamin B6. They contain over 19 vitamins and minerals!

 

 

 

RECIPE

 

GRAIN FREE PECAN PIE

prep 10 mins |cook 30 mins |total 40 mins

Author: Wellness mama

Ingredients:

 CRUST:

  •  2 cups almond flour
  • 1 tsp gelatin powder
  • 1 TBSP coconut flour (optional)
  • ½ cup butter or coconut oil, cold/solid at room temperature
  • 2 tsp coconut sugar
  • 1 egg

 

FILLING:

  •  1 cup maple syrup, or ½ cup each maple syrup and honey
  • 3 eggs
  • 3 TBSP butter or coconut oil
  • 1 tsp vanilla extract
  • ½ cup coconut sugar
  • 1½ cups pecans

 

Instructions:

 Preheat oven to 190°.

In a food processor, pulse the almond flour, gelatin, and coconut flour until evenly mixed.

Add the butter or coconut oil, coconut sugar, and egg and pulse until it forms a ball.

Press into the bottom of a pie pan and set aside.

For filling, in a small saucepan, bring the maple syrup to a simmer and simmer for about 5 minutes or until it starts to bubble up. 

Pour into a bowl and add the butter/coconut oil, vanilla, and coconut sugar.

Use an immersion blender to combine.

Add eggs and blend until smooth.

Pour over pie crust and top with pecans.

Bake for 30 minutes or until the center is mostly set. Do not overbake!

Enjoy!


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