Healthy Sweet & Smokey Pecans Recipe

Healthy Sweet & Smokey Pecans

Healthy Sweet & Smokey Pecans


Article by Debbie Moore Johnston
Photo Credit: Angel Quintana
Magazine: Issue #26

Time to go NUTS! Let’s get the party started with a healthy snack. Pecans to be exact….but you can test out any of your favorite nuts in this recipe. I love the “bacon-y” flavor of the pecans and mesquite….who doesn’t love bacon?! But this one doesn’t have bad fat…only good. Let’s give you the scoop on these bad boys!

Pecans: The are loaded with good fats that help lower your bad cholesterol (LDL), while raising the good (HDL). Rich in Vitamin E (bye bye free radicals). And charged up with minerals like magnesium, calcium, iron and zinc.

Maple Syrup–Grade B: Grade B maple syrup has more minerals and is darker and richer in taste than Grade A. (there is a debate on this, but my research leans towards Grade B) Maganese and zinc rich to support your immune system. 

Mesquite Powder: Hello Superfood! It’s just not for BBQ. Sweet and Smoky flavor + full of protein, helps stabilize blood sugar and has calcium, iron, zinc and potassium too!

Coconut Oil: I could go on and on with the list of benefits from coconut oil. A healthy fat that revs up your metabolism. Helps boost the immune system due to anti-fungal, anti-bacterial and anti-viral properties.

Sweet & Smoky Pecans

2 Cups Raw Organic Pecans
2 Tsp Organic Unrefined Coconut Oil (measure solid, then melt)
3 Tbsp Grade B Maple Syrup
1 1/2 Tbsp Organic Mesquite Powder

• Pre-heat Oven to 350° F
• Line a baking sheet with either parchment paper or a Silpat liner
• In a large bowl, put the Pecans, Maple Syrup, Mesquite Powder and melted Coconut Oil
• Now, mix like you mean it until the nuts are completely coated
• Spread on your baking sheet in a single layer
• Pop the tray in the oven for 15 to 20 minutes until lightly browned
• Cool and store in an airtight container

Enjoy!! TIP: you can use any nuts of choice or try adding some chili powder or cayenne to kick it up a notch. If you add more seasoning—increase the maple syrup by 1 tbsp and/or 1 tsp of coconut oil.


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