The whole family will love these superfood pecan energy bars. They’re simple and nutritious, making them a perfect on-the-go snack! Recipe submitted by Sonja and Alex Overhiser, A Couple Cooks.
Ingredients
15 Medjool dates (9 ounces)*
1 cup raw pecan halves
1/2 cup gluten free oats
1 tablespoon chia seeds
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoon kosher salt
Instructions
Preheat the oven to 200 degrees F.
Place the dates in the food processor and process or pulse until they are chopped and a rough texture forms. Then, add the remaining ingredients and process for a minute or so until a crumbly dough forms.
Line a baking sheet or jelly roll pan with parchment paper. Dump the dough into the center of the parchment paper and use a rolling pin to roll it into a rectangle that is 6” x 10.5”. Cut the dough into 14 bars that are 1.5” x 3” or into a desired shape.
Bake the bars for 30 minutes (this step helps to make the texture more dry and less sticky). Cool the bars to room temperature, then store refrigerated in a sealed container between sheets of wax paper.
To package them for on-the-go snacking: cut out 4” x 6” rectangles of wax paper, wrap them around the bars, and secure them with tape.
Crispy on the outside, juicy and tender on the inside, this gluten-free alternative to traditional pork chops will be a family favorite. By using pecans in place of breadcrumbs and an air fryer in place of traditional frying, you have a more nutritious alternative to fried pork chops without sacrificing flavor. Recipe submitted by Amy Rains, Wholesomelicious.
Ingredients
1 cup pecan pieces
1/3 cup arrowroot or corn starch
2 teaspoons Italian seasoning
1 teaspoon onion powder
1 teaspoon garlic powder
1/4 teaspoon sea salt, plus more to taste
1 large egg
1 teaspoon Dijon mustard, plus more for serving
1 tablespoon water
2 garlic cloves, crushed
6 medium sized boneless pork chops (trimmed of any fat)
Instructions
Preheat the air fryer to 400 degrees F.
In a medium sized bowl, mix together pecans, arrowroot starch, Italian seasoning, onion powder, garlic powder and sea salt.
In a separate bowl, whisk together egg, Dijon mustard, water, and garlic.
To make the pork chops*: first cover the pork chops in the egg mixture, then transfer to the bowl with the pecan mixture to coat all sides. Repeat with remaining pork chops. Place 3 pork chops in the air fryer basket.
Cook pork chops for 6 minutes, flip, then cook for an additional 6 minutes. Set aside on a plate.
Repeat with remaining pork chops.
Serve hot with extra Dijon mustard (if using).
*Note: If you don’t have an air fryer, coat the pork chops using the same method, then sauté the pork chops for 5-6 minutes per side in an oiled skillet over medium-high heat.
Pecans take center stage in this smoothie recipe along with oats, hints of banana, cinnamon, maple and vanilla for a nutritious breakfast that will start your morning with plant protein. Recipe submitted by Brandon Matzek, Kitchen Konfidence.
Ingredients
1 cup raw pecan halves
1/2 cup old-fashioned oats
1 cup whole milk
1 cup whole Greek yogurt
2 bananas, cut into slices and frozen
3 tablespoons maple syrup
1 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
Pinch of kosher salt
Grated nutmeg, for topping (optional)
Pecan pieces or pecan halves, chopped (optional)
Instructions
Preheat an oven to 350 degrees F. Place oats and pecan halves on a rimmed baking sheet, and bake in the oven, stirring occasionally, until toasted and fragrant (12 to 15 minutes). Let cool completely.
Add toasted oats and pecans to a blender, and blend until finely ground. Add milk, yogurt, frozen bananas, maple syrup, cinnamon, vanilla and a pinch of salt, then blend until smooth. Divide between 2 glasses and top with grated nutmeg and pecan pieces or pecan halves, chopped if using. Enjoy immediately.
These pecan chicken meatballs pack a lot of flavor and can be served alongside a dipping sauce for an appetizer or over your favorite pasta as an easy weeknight main the whole family will love. Recipe submitted by Aubrey Cota, Real Housemoms.
Ingredients
1 pound ground chicken
1/4 cup spinach, chopped
1 tablespoon fresh lemon juice
1 egg
1 teaspoon minced garlic
1/4 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon cayenne pepper, optional
1 cup raw pecan pieces or pecan halves, finely chopped
Instructions
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
In a large bowl, combine ground chicken, spinach, lemon juice, egg, garlic, onion powder, paprika, salt, pepper, cayenne (if adding), and 1/2 cup pecans.
Mix all ingredients together until well combined.
Roll chicken mixture into meatballs, a little over 1 tablespoon of mixture each.
Place reserved 1/2 cup pecans in a bowl. Roll meatballs in pecans to coat, and then place on prepared baking sheet.
Bake for 20 to 30 minutes until meatballs are cooked through.
Serve warm with sauces for dipping or over pasta of your choice as a main dish. Makes about 25 meatball. Serves 5.
Baked apples are a classic fall dessert and this version is made sweeter (and more nutritious) with pecans. Combine pecans, brown sugar and fresh apple slices for a comforting dessert that can be served on its own or alongside ice cream.
INGREDIENTS
1 cup raw pecan pieces
4 tablespoons unsalted butter, at room-temperature
1 cup brown sugar
1 teaspoon ground cinnamon
1/8 teaspoon nutmeg
1/2 teaspoon kosher salt
5 apples, cored and cut in half
3 1/3 cups vanilla ice cream, for serving (optional)
Instructions
Preheat oven to 375 degrees F. Butter a 9-inch-by-13-inch casserole dish.
In a bowl, combine pecans, brown sugar, cinnamon, nutmeg, and kosher salt. Stir to combine. Using a fork, cut the butter into the brown sugar mixture until it resembles pea-sized crumbs.
Add the apple halves to the prepared casserole dish. Evenly sprinkle the brown sugar mixture over the top of the apples. Cover the dish with aluminum foil and bake, covered, for 15 minutes. Remove the foil and bake for an additional 15 minutes, or until the apples are tender.
Serve warm. If you’d like, top each apple with around 2/3 cup ice cream and a generous drizzle of the caramelized brown sugar mixture at the bottom of the pan.
Using 3-ingredient mini pecan crusts as your base, these light and springy lemon berry tarts are flavorful individual desserts perfect for your next gathering.
Ingredients
Mini Pecan Crusts
2 cups pecan pieces or halves
2 tablespoons sugar
1/4 cup butter, melted
Lemon Filling
1/2 cup lemon curd
1/2 cup berries (blueberries or raspberries)
Powdered sugar for dusting (optional)
Instructions
Make the mini pecan crusts: Preheat oven to 350 degrees F. Line a mini muffin tin with paper liners or spray with non-stick spray.
Add pecans, butter, and sugar to a food processor. Blend until mixture comes together to form a coarse dough.
Scoop about 2 teaspoons of the pecan mixture in each muffin tin. Use the back of a wooden spoon or your fingers to press mixture evenly along the bottom and up the sides of each muffin cup.
Bake for 12 minutes or until crusts are golden brown. Allow crusts to cool completely before removing them from pan.
Assemble crusts: Spoon 1 teaspoon of lemon curd into each mini pecan crust. Top with 1 raspberry or 3 small blueberries. Dust with powdered sugar if desired. Makes 24 crusts.
With just a few simple ingredients, whip up these cherry pecan energy bites in under 10 minutes for a nutritious, power-packed snack! Chock full of super foods including pecans, cherries and oats – they’re deliciously packed with nutrients.
Ingredients
1 cup toasted pecan halves or pieces
1 cup dried cherries
4 medjool dates, pitted
1/4 cup old-fashioned oats
1 tablespoon cacao powder, plus more for coating
1 teaspoon vanilla extract
Instructions
Add all of the ingredients to the bowl of a food processor.
Pulse until the ingredients begin to bind and form a loose dough-like ball.
Roll into 1-inch balls. Roll the balls in cacao powder (optional) and transfer to an airtight container. Refrigerate until ready to serve. Makes 10 to 12 energy bites.
Notes
To make this recipe gluten-free, substitute 1/4 cup of certified gluten-free old-fashioned oats.
The energy balls will stay fresh in the refrigerator for up to 7 days.
These kid-friendly banana pops are the perfect sweet treat (and superfood snack) to have on hand! Dipped in dark chocolate and crunchy pecans – they’ll satisfy your sweet tooth in a nutritious way.
Ingredients
3 large bananas
8 ounces dark chocolate, roughly chopped
1 teaspoon coconut or pecan oil (optional)*
1 cup toasted pecan pieces
6 popsicle sticks
INSTRUCTIONS
Line a baking sheet with wax or parchment paper.
Melt the chocolate, and oil if using, in a double boiler or in the microwave until smooth.
Peel and cut each banana in half. Place a popsicle stick in each half.
Dip each banana half into the melted chocolate, allowing the excess to drip off, and then dip into the chopped pecans. Place the banana on the prepared baking sheet. Repeat the same process with the remaining banana halves.
Transfer the baking sheet to the freezer and allow the bananas to chill for at least 4 hours. The bananas will stay fresh in an airtight container in the freezer for up to 7 days.
Sheet pan dinners make for easy weeknight meal-prep and clean-up. Prepare simple pecan-crusted salmon fillets and Brussels sprouts and place on a single baking sheet for a full meal that’s prepped and cooked in just over 30 minutes.
Ingredients
1/3 cup raw pecan pieces
4 (4 to 6-ounce) salmon filets, skins, removed
1 teaspoon salt
1/4 teaspoon pepper
3 tablespoons olive oil, divided
1 pound Brussels sprouts, halved
1/2 teaspoon garlic powder
1/2 teaspoon Italian seasoning
1/2 cup raw pecan halves
1 cup balsamic vinegar
3 tablespoons honey
Instructions
Preheat oven to 400 degrees F. and lightly grease a large baking sheet pan. Place pecan pieces in a wide, shallow dish.
Season salmon fillets with salt and pepper and brush top sides with about 2 teaspoons of olive oil. Press salmon fillets top-side-down into the finely chopped pecans to coat. Arrange salmon fillets in the center of prepared baking sheet.
In a medium bowl, combine Brussels sprouts, remaining olive oil, garlic powder, Italian seasoning, pecans halves, and salt and pepper to taste. Toss to combine, then transfer to the sheet pan in a single layer, not touching the salmon.
Bake in preheated oven for 15 to 18 minutes until Brussels sprouts are fork-tender and salmon is cooked through.
While salmon is baking: in a medium sauce pan bring balsamic vinegar to a boil, continue to boil, stirring throughout, for about 10 minutes until liquid has reduced by half. Remove from heat, stir in honey, and allow to cool until ready to serve. Drizzle over salmon and Brussels sprouts just before serving.
Blogger Liz Moody shares her recipe for Pecan Peach Crumble, perfect for a sweet mid-afternoon snack or a nutritious dessert!
INGREDIENTS
1/3 cup chopped pecans
4 peaches, halved with the pit removed
3 tablespoons grass-fed butter or coconut oil, softened but not liquid
1/3 cup rolled oats
1/3 cup oat flour
1/3 cup coconut sugar
1 tablespoon vanilla extract
1/4 teaspoon ground cinnamon
1/4 teaspoon fine grain sea salt
INSTRUCTIONS
Add the pecan pieces to the bowl of a large food processor. Process on high (with an S-blade) for about 15 seconds until they form a fine powder. Make sure not to over-process the pecans and release the oils too much.
Add the remaining 3 ingredients to the bowl of the food processor and process for about one minute until it forms a dough.
Carefully remove the blade from the food processor, and divide the dough into 12 balls. (Alternatively, press the dough into the bottom of a parchment-lined loaf pan and cut into pieces at a later step.)
Let the bites chill in the refrigerator or freezer for about an hour before enjoying. The bites can be stored in the refrigerator for up to 2 weeks or in the freezer for up to 3 months.
