Gingerbread Pecans (Sugar-Free)

Reduce inflammation and keep your heart healthy with omega 3s.

pecantop

Pecans roasting on an open fire… and toasted to perfection! These roasted nuts have a festive twist and provide plenty of nourishment. Nuts are packed with omega 3s which reduce inflammation and keep our hearts healthy. Specifically, one study found that pecans may help lower levels of LDL cholesterol enough to decrease the risk of coronary heart disease by as much as 25%. These spiced pecans are free of refined sugars and make a great snack on their own, or are lovely sprinkled on oatmeal or granola. Warning: may cause kitchen to smell like a bakery.

Gingerbread Pecans

Ingredients:

  • 1 cup pecans
  • 1/2 tbsp coconut oil, melted
  • 1 tspn cinnamon
  • 1/4 tspn ginger
  • 1/4 tspn all spice
  • 1/4 tspn nutmeg
  • pinch of salt
  • splash of pure maple syrup

Gingerbread Candied Pecans

How to:

  1. Preheat oven to 250 deg F (cooking nuts above 250 deg F can produce harmful toxins).
  2. Stir oil, spices, and syrup in a small bowl.
  3. Drizzle over pecans in a larger bowl and toss to coat them.
  4. Spread out pecans in one layer on a baking sheet (I lined mine with parchment paper) and cook for 40-50 minutes.

PCOS Powers:

  • pecans = high in ellagic and oleic acids which may help lower LDL cholesterol, protect against cardiovascular disease and lower breast cancer risk, high in magnesium which is anti-inflammatory and lowers blood pressure
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • ginger =  anti-inflammatory, may help decrease LDL cholesterol, fasting blood glucose and HbA1c
  • coconut oil = anti-inflammatory, may positively impact thyroid function, may improve cholesterol profiles by increasing HDL cholesterol, use is controversial in the scientific community due to high saturated fat content so I use in moderation
PIN FOR LATER:

Gingerbread Candied Pecans (sugar-free)

References:

  1. S. Rajaram, K. Burke, B. Connell, T. Myint and Joan Sabate’. 2001. A Monounsaturated Fatty Acid-Rich- Enriched Diet Favorably Alters the Serum Lipid Profile of Healthy Man and Women. Journal of Nutrition 131:2275-2279.
  2. Sherman L. Cinnamon improves blood pressure and blood sugar in diabetics. The Journal of Chinese Medicine. 2011:76.
  3. Najarzadeh A, Mahammadi M, Jalali B, Mozaffari-Khosravi H, Talaei B, Fallahzadeh H. The Effect of Ginger on Blood Glucose, Lipid and Lipoproteins in Patients with Type 2 Diabetes: A Double-Blind Randomized Clinical Controlled Trial. Journal of Shahid Sadoughi University of Medical Sciences. 2012;20:383-395.
  4. Grzanna R, Lindmark L, Frondoza C. Ginger-an herbal medicinal product with broad anti-inflammatory action. J Med Food. 2005;8:125-132.
  5. Assunção ML, Ferreira HS, dos Santos AF, Cabral J, Cyro R, Florêncio, Telma M M T. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009;44:593-601.
  6. Yeap SK, Beh BK, Ali NM, et al. Antistress and antioxidant effects of virgin coconut oil in vivo. Experimental and Therapeutic Medicine. 2015;9:39-42.
Follow Phruitful Dish:
Follow by Email
Facebook
Instagram
Twitter
Pinterest
Google+
RSS

Author: Phruitful Dish

I'm Dylan, the creator of Phruitful Dish. I'm a holistic health content creator, fitness lover, vegan, feminist, and PCOS wellness consultant living in Vancouver, Canada on unceded Coast Salish territory. I obtained my PhD in obstetrics and gynaecology specializing in PCOS, nutrition and mental health.

92 thoughts on “Gingerbread Pecans (Sugar-Free)”

    1. Thanks Laura 🙂 I agree! I think there are enough treats presented to me that are far from nutritious, sometimes in situations or times difficult to turn down, that if I am going to make something myself I want to feel great about it.

  1. I’ve just bought a bag of pecans, and that’s how they’re going to be made! Plus, I have all the other ingredients, so… We like snacking on nuts, but never that fancy. Time to bring them to the next level ;-).

  2. My mom loves these pecans, but hasn’t had them do the sugar content. I am excited to make these for her for Christmas! She will be thrilled!

  3. I’ve always wondered how I could toast pecans without burning them. Now I know! This should be something I would like to try, though I don’t have coconut oil. I don’t mind the kitchen smelling like the bakery though 😉 JanD

  4. These look amazing! I’m always trying to find something unique to make for holiday gifts for the office and these look like they might do the trick. Package them in some cute little bags or boxes and I’m good to go! Thank you for the inspiration!

  5. This looks delicious! And I love all the nutritional information you shared and also how there’s no sugar added. So many great and healthy spices! Will have to try this.

  6. I’m not usually partial to nuts that have been spiced up this way. I find most are too sweet, and I don’t like the hard candy coating some develop. Your recipe sounds quite different. I’ll have to give it a try! I love ginger, so that’s a huge plus 🙂

Leave a Reply