Health Benefits of Pecans

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 Health Benefits of PecansNuts have become ever more popular as a crispy as well as healthy snack. Pecans are among the most widely used delicious nuts indigenous to North America and also Mexico. The pecan tree is really a big deciduous tree belonging to the hickory family. An average pecan features a buttery rich shell that is golden brown outside as well as beige inside. The kernel occupies 40% to 60% of the space within the shell. This particular kernel features a grooved surface yet is a little more oval in shape. The pecan features a sweet, rich as well as buttery flavor as well as texture which may be related to its higher amounts of monounsaturated oils. Pecans have got a fat content of over 70% that is the greatest among all the nuts. Shelled pecans can be found throughout the year whilst unshelled pecans can be found in autumn.

Pecan, Carya illinoinensis a member of plant family Juglandaceae is indigenous to North America. It’s the state tree of Texas and Native Americans are found to have used it because of its therapeutic value. Pecan tree might grow up to a height of 44 m with flowering happening in the spring season. . Although it utilized to grow wildly; in the recent years it’s been contained in the list of the major fruits which are domesticated. Pecan trees may last up to 300 years of that it continues to bear fruits annually.Aside from Northen America it’s now grown in certain nations of Africa, southern America, Asia as well as in Australia. It is really an important forest tree of the United States and has economical benefit. The nut is edible and also the charcoal and fuelwoods are utilized as fuels. The wood of the tree is additionally useful.

Pecans are available in various sizes like mammoth, extra-large, large, medium, small and midget. They’re also obtainable in various forms like whole pecans, pecan halves, pieces, granules and meals. Their rich buttery flavor makes them ideal for both savory as well as sweet dishes. The well-known “pecan pie” is really a classic South American dish which utilizes pecan like a main component. Raw pecans could be salted or sweetened and make for the delicious snack. They may be spread over desserts, especially sundaes and ice creams. They’re also traditionally used in confectionery as an addition to biscuits, sweets and cakes. Pecan nut butter is a well-liked spread for breads, toast etc.

Health Benefits of Pecans

Health benefits of pecans consist of decreased chance of high cholesterol levels, high blood pressure, diabetic issues, gallstone disease as well as cancer. It has antioxidant properties and helps in weight loss. Additionally, it safeguards vital organs from toxic effects of Cyclophosphamide.

Pecan packed with numerous nutrition offers many health advantages. A few of which include:

1. Cardiovascular Health

Pecans are fiber rich which reinforces the health of your heart by reduction of the chance of coronary heart disease as well as avoiding a few forms of cancer. Additionally, it consists of monounsaturated fats just like oleic acid together with phenolic antioxidants which are healthy for the heart and help avoid coronary artery disease as well as strokes. As per research, pecans may possibly help prevent coronary heart disease simply by inhibiting undesirable oxidation of blood lipids.

2. Improves Immunity

Pecans really are a rich source of manganese. Manganese is an extremely great antioxidant which will help enhance the body’s immunity and safeguards the body from numerous illnesses.

3. Breast Cancer Prevention

Before we inform you of why pecans assist in breast cancer avoidance we have to tell you just how this area of study is in its early stages however it can’t be refused that the pecan nut has got important factors that can help in avoiding cancer of the breast. Pecans really are a rich source of oleic acids as well as laboratory tests which have been carried out claim that the oleic acid can suppress the activities of these gene cells that may result in incidences of breast cancer.

4. Low cholesterol levels

High level of cholesterol within the body is among the reasons for a number of cardio conditions which are frequent in the present society. Once discovered an individual is put under medication which are utilized to control the levels of the harmful cholesterol. Consuming pecans regularly carries out this particular function of balancing the levels of cholesterol. A survey conducted by Rajaram S et al. shows that pecans with its higher monosaturated fat might be prescribed as part of diet that is lower in levels of cholesterol to patients or even healthy individuals.

5. Bone and Teeth Health

Phosphorus is probably the most plentiful minerals within the body right after calcium. Almost 85% of phosphorus can be found in bones and teeth whilst the other 15% can be found in cells and tissues. Apart from cleansing the waste from the body, phosphorus, together with calcium, encourages the health of your teeth and bones. This mineral is additionally vital for the development and repair of cells and tissues in addition to manufacture of DNA and RNA. Lastly, it helps prevent muscle pain that may occur because of exercising.

6. Helps Maintain a Clear Complexion

The outside appearance of the skin depends upon how we treat it from inside. Sufficient nourishment is unavoidable for maintaining a healthy skin as well as avoiding difficulties. The toxins with your body could make the skin suffer simply by leading to breakouts, dullness as well as excessive oil. Pecans are a fantastic source of fiber which could do wonders to improve your health as well as your skin, by helping in the removal of toxins and waste through the body, that enhances the appearance of the skin.

Pecans additionally include zinc which will help to maintain skin health simply by protecting from infections. Amounts of Vitamin A that is an antioxidant, provides you with an obvious complexion too.

7. Diabetes

Nuts like pecans are valuable in maintaining blood sugar levels specifically for those struggling with diabetes. Diabetes boosts the chance of cardiovascular problems and therefore it’s important to enjoy a healthy diet which has required nutrients as well as minerals. Their consumption isn’t just suitable for individuals with diabetic condition however for those aspiring to help keep this particular medical problem away. Scientific study shows that consumption of nuts like pecans might decrease chance of type 2 diabetes.

8. Anti-inflammatory Benefits

Pecans are full of magnesium that is noted for its anti-inflammatory advantages. Research has proved that elevated magnesium consumption decreases inflammatory indicators within the body like CRP (C-reactive protein), TNF (tumor necrosis factor alpha) and IL6 (interlukin 6). Additionally, it decreases inflammation within the arterial walls, therefore lowering the chance of coronary disease, arthritis, Alzheimer’s disease along with other inflammatory health conditions.

9. Helps In Weight Reduction

Pecans really are a rich source of fiber which will keep the stomach full for a longer period. Pecans can also be known to enhance metabolism and therefore are helpful in lessening bodyweight.

10. Prevents Skin Problems

The exterior appearance of the skin is dependent upon how we deal with it from inside. Therefore, sufficient nutrition is unavoidable for maintaining a healthy skin as well as avoiding skin difficulties. The toxins within your body could make your skin suffer simply by causing breakouts, dullness as well as excess oil. Pecans are a fantastic source of fiber which could do wonders to improve your health and therefore, for the skin. It helps with the removal of toxins as well as waste through the body, therefore increasing the appearance on the skin.

11. Anti-aging Benefits

Pecans consist of several antioxidants which includes ellagic acid, vitamin A and vitamin E. These types of anti-oxidants fight and remove the free radicals that are liable for leading to premature skin aging. Therefore, pecans can avoid the occurrence of signs of aging like fine lines, wrinkles as well as pigmentation.

Just like the skin, healthy hair is yet another reflection of the healthy body. Therefore, our hair follicles need sufficient supply of essential nutrition to keep their health and stop hair problems. The nutritional value of pecans makes them very theraputic for the hair.

12. Stimulates Hair Growth

Pecans are loaded with L-arginine, an amino acid which, whenever applied topically assists treat hair loss in addition to encourage the growth and development of healthy hair. Vibrant blood flow through the entire body and also to the hair roots is essential for healthy hair growth as well as scalp. L-arginine is effective in connection with this since it enhances the health of the artery walls by making them more flexible and much less vulnerable to blood clots which could block the circulation of blood.

13. Prevents Hair Loss

Anemia is among the common reasons for hair loss. It is brought on by an iron deficiency within the blood. Pecans, as being a good source of iron, could be a part of your diet to enhance your blood iron levels and therefore, fight hair loss.

14. Promoting Digestive Health, Relieving Constipation 

Fiber is important for promoting colon health and paving way for frequent bowel movements. The fiber present in pecans assist to cleanse the gastrointestinal system, allowing the colon to work at greater levels of efficiency. A few other advantages associated with fiber as well as colon health are decreased chances of colitis, cancer of the colon, as well as hemorrhoids.

15. Prevents Muscle Soreness

Foods full of phosphorus avoid soreness within the muscles. If you consume pecan pre and post playing sports, workout, or even any extreme physical workout, you’re less inclined to experience cramps, fracture, and muscle soreness. For this reason it really is extremely recommended to frequently consume pecans in case you always engage yourself in physical exercises particularly intense ones.

16. Blood Pressure

While consuming pecans along with other nuts can’t cure high blood pressure levels, they’re a fundamental part of the DASH (Dietary Approaches to Stop Hypertension) eating plan, produced by the National Institutes of Health. The DASH diet also falls right in line together with the new 2005 U.S. Dietary Guidelines for healthy eating issued by the Department of Health and Human Services and also the Department of Agriculture. Research has revealed that following the DASH diet is an ideal way to reduce blood pressure level, while supercharging your diet with necessary nutrients. One part of the DASH dietary prescription? Eat 4 to 5 servings (1 ½ oz each) of pecans per week.

17. Breast Cancer

Pecans really are a rich source of oleic acid, exactly the same kind of fatty acid present in essential olive oil. Researchers from Northwestern University in Chicago lately found in laboratory tests that oleic acid has the capacity to suppress the activity of the gene in cells considered to trigger breast cancer. While this area of study is still in its early stages, the researchers say it may ultimately translate into a suggestion to consume more foods full of oleic acid, just like pecans as well as olive oil. A one-ounce serving of pecans offers about 25% more oleic acid than the usual one-tablespoon serving of olive oil.

18. Gallstones

Usage of nuts like peanut, almonds as well as pecans etc. is additionally related to decreased chance of gallstones. Findings of the research carried out to study the effect of usage of nuts on risk of gallstones claim that regular usage may possibly decrease chance of gallstone diseases in males.

19. Anti-toxicity properties

Cyclophosphamide compound is assigned to life-threatening effects like cancer.  Research study shows that pecan shell with its anti-oxidant effects may possibly safeguard the vital organs like heart kidney, bladder of the body from Cyclophosphamide induced toxicity.

20. Helps Fight Skin Infections

Pecans really are a rich source of zinc and vitamin A. Whilst zinc assists fight skin infections; vitamin A works well for providing clear skin. Pecans can also known to flush out the toxins through the body thus keep the skin healthy and free of infections.

21. Prevent Anemia

Insufficient iron results in shortage in hemoglobin which leads to anemia. Pecans include lots of iron and therefore it will help avoid anemia.

22. Promotes Colon Health

Because pecans are fiber rich, it may also help in enhancing your colon health. Fibrous foods cleanse the gastrointestinal system for optimal colon functioning as well as efficiency. If you consume lots of fiber, your colon will work as expected.  Because of the, Pecans also aid in reducing chances of cancer of the colon, hemorrhoids, as well as colitis.

History of Pecans

Before European settlement, pecans were broadly consumed as well as traded by Native Americans. Like a food source, pecans really are a natural option for preagricultural society. They are able to offer 2 to 5 times a lot more calories per unit weight compared to wild game, and wish no preparation. Like a wild forage, the fruit of the previous growing season is generally still edible whenever located on the ground. Hollow tree trunks, present in abundance in pecan stands, provide ideal storage of pecans by humans as well as squirrels alike.

Pecans first became recognized to Europeans within the 16th century. The very first Europeans to come into contact with pecans were Spanish explorers in what is now Mexico, Texas, and Louisiana. These types of Spanish explorers known as the pecan, “nuez de la arruga”, which roughly means, “wrinkle nut” These were called this because of their similarity to wrinkles. The genus Carya does not exist in the Old World. Due to their familiarity with the genus Juglans, these early explorers known the nuts as nogales and nueces, the Spanish terms for “walnut trees” and “fruit of the walnut.” They noted the particularly thin shell as well as acorn-like shape of the fruit, indicating these were indeed talking about pecans. The Spaniards took the pecan into Europe, Asia, and Africa starting in the 16th century. In 1792, William Bartram reported in his botanical book, Travels, a nut tree, Juglans exalata that some botanists today argue was the American pecan tree, but others argue was hickory, Carya ovata. Pecan trees are indigenous to the United States, and writing about the pecan tree goes back to the nation’s founders. Thomas Jefferson planted pecan trees, Carya illinoinensis (Illinois nuts), in his nut orchard at his home, Monticello, in Virginia. George Washington reported in his journal that Thomas Jefferson gave him “Illinois nuts”, pecans, which George Washington then grew at Mount Vernon, his Virginia home.

Types of Pecans

1. Amling






A new, fast-growing hybrid variety along with outstanding scab resistance. It provides a good kernel quality and it has an early harvest season. Along with these characteristics, it really is comparatively low-maintenance and offers ample shade.

2. Caddo 






Caddo is really a prolific variety which yields oblong elliptical to oblong shaped nuts. It yields about 60 nuts per pound with excellent shelling characteristics. Pecans mature mid season. Moderate scab resistance.

3. Candy

A great new variety developed by the Louisiana Experiment Station. It yields a medium size nut with a reasonably thin shell. It really is well filled with a beautiful kernel which has excellent flavor. This variety is really a relatively heavy and incredibly consistent bearer.

4. Cape Fear

Cape Fear





This particular variety was initially introduced by the North Carolina Agriculture Experiment Station. The nut resembles Stuart in size and shape, yet is superior in cracking quality. Its yield averages 52-62 nuts per pound, having a full kernel of wonderful flavor. This variety is particularly suggested to pollinate Wichita.

5. Cheyenne

Cheyenne Pecan





This very productive tree yields a medium-soft shelled nut which is well adapted to shelling by commercial machinery. It has an outstanding flavor, perfect for cooking. This particular pecan ripens at the end of fall. The tree is really a true genetic dwarf.

6. Chickasaw 

This particular vigorous growing tree is extremely disease resistant. It is just a prolific producer, yielding 55-75 nuts per pound. The nuts mature at the end of September or early October and bear heavily if cross pollinated with another variety.

7. Choctaw






A superb tree which comes into production early, bears heavily, and provides a good shade tree. The result of a Success and Mahan cross, it yields an unusually thin shell along with a kernel which has a high oil content and incredibly rich flavor. For a bigger yield, cross pollinate with another pecan variety. Choctaw ripens in late fall.

8. Creek

The Creek pecan was originated by the USDA and stands out because of its disease resistance and precocity. This pecan tree starts bearing harvests while young, and yields a long, narrow, elliptical shaped nut.

9. Curtis 






This pecan is usually recommended for Florida along with other coastal areas. Nut size is medium and also the form is ovate, conical, and compressed. 60-75 nuts per pound. The shell is extremely thin, and also the kernel is extremely plump and thick having a bright color. Texture firm and crisp. Flavor sweet and rich. Very disease resistant.

10. Desirable






A regular and heavy producer of huge, round, fat pecans along with excellent flavor. The nuts are well shaped and generously filled. This particular well branched tree is valued for home in addition to commercial plantings. Desirable ripens at the end of fall.

11. Elliott 






This thin shelled pecan is particularly great for cracking purposes. The kernel is plump, smooth, and straw-colored. Its flavor is fantastic and also the quality outstanding. The tree is resistant against scab and quite prolific.

12. Forkert 






An excellent flavored pecan. The nut is big and slender along with a very thin shell. An abundant bearer at an early age. Moderate scab resistance. Ripens in late fall. 39-40 nuts per pound with 57-60% crack out.

13. Gloria Grande

Gloria Grande





This can be a South Carolina introduction and incredibly disease resistant. It comes down into bearing in seven to eight years. Has thin shell. Very prolific. Roughly 45-50 nuts per pound. 50% shelling percentage.

14. Hastings 






A large nut with the appealing kernel of the highest quality along with a flavor much like Stuart. A true papershell which has a shell no thicker than the usual fingernail. It produces a higher amount of meat which is mainly in unbroken halves. Additionally, it makes a beautifully shaped tree, well suited for lawn planting.

15. Jackson






From Southern Mississippi, a superb pecan in both size and meat. Approximately 30 nuts per pound. Very disease resistant. Consistent bearer.

16. Kernodle 






Regarded as our best branded variety. A few government experiment stations inform us this variety is out-performing all others. It creates a big nut which is lighter in color compared to most varieties. Its flavor is similar to a Persian Walnut and it is thin shell cracks easily.

17. Kiowa 






This can be a current pecan variety released by the USDA. The big nuts that yield 40 to 50 per pound resemble Desirable except there is a thinner shell. The tree is energetic and somewhat prone to scab. Its shell markings and huge size make Kiowa attractive for “in-shell” trade.

18. Mahan






This particular prolific, early bearing tree was initially introduced in 1927. Its nut is large and it has a thin shell. The kernel features a rich flavor. This pecan will make a good shade tree and does well in warm winter areas. It ripens at the end of fall.

19. Mahan Stuart 

Mahan Stuart





This huge pecan takes only 26 nuts to make a pound. Since its name indicates, it is just a cross between two excellent varieties, maintaining the best characteristics of each. Mahan provides it with size, and Stuart fills it out and provides it disease resistance, excellent shape, and appearance.

20. Mohawk 






At an early age, this attractive sample makes an outstanding tree in addition to a productive bearer. It produces a big, soft shelled nut and a kernel which shells out easily. Mohawk is self-pollinating as well as ripens in mid-fall.

21. Oconne






Oconne is really a extensive pecan tree for Northern climates due to its cold resistance. It has an earlier harvest date and yields large nuts having a high kernel quality. It’s also a great sheller.

22. Owens 






This particular pecan tree comes from the northern Mississippi delta. Bears each year and is also very disease resistant. Meat is bright and incredibly tasty. Roughly 35-40 nuts per pound.

23. Pawnee 






A new release from the USDA which has a higher yield potential of high quality nuts. Nut maturity is one to two weeks sooner than Mohawk. Nut quality is great. Kernel percentage is greater than most. Kernel color is excellent. It is uniquely suited to the Thanksgiving and Christmas holiday market.

 24. Melrose 






A new variety from Louisiana which displays promise. The tree has an upright growth habit along with powerful branching. The nuts are generally medium large (54 nuts per pound) having a shellout of 55%. Exhibits a higher degree of resistance to scab as well as shuck disease. Ripens in mid-October.

25. Schley 






A medium size nut which produces 45-60 nuts per pound. Its form is oblong having a cornical apex. The shell is extremely thin and cracks effortlessly. Its kernel is long, fine textured having a sensitive, sweet as well as rich flavor.

26. Shoshoni 






Another release of the USDA. The nuts are medium to big with 55 to 60 nuts per pound. This tree is extremely precocious and incredibly prolific. Its foliage is resistant against disease. The nuts mature at the begining of to mid-October.

27. Starking Hardy 

Starking Hardy





Vigorous, hardy, as well as medium productive. This particular variety yields tiny pecans, roughly 78 nuts per pound which are flavorful with high oil content. Heat-tolerant. Bears in 10-20 years. Tree reaches 75-100′ tall. Ripens from late September to late October.

28. Stuart






The best all-around pecan, producing large nuts averaging about 40-50 nuts per pound. Its shell is reasonably thin and fragile, therefore cracking easily. The kernel is plump, firm textured having a rich delicate flavor. Stuart is a great pollinator and ripens in late fall.

29. Sumner 







This is a great pecan both for home and orchard. It is recognized for its resistance to disease and high quality yields on nuts. The pecans mature at the end of fall and bear heaviest if cross pollinated with another variety.

30. Western Schley 

Western Schley





A pecan that is a productive producer of elongated, thin shelled nuts. The plump kernel features a fine rich taste. This tree is widely flexible, especially to dry areas and high altitudes. It bears early and really should be planted along with another variety for cross-pollination.

31. Wichita






A vigorous tree suitable for drier locations. It is really an early and heavy bearer. The moderately long nut is well full of a top quality kernel that ripens within the late fall. Wichita will cross-pollinate well with Western Schley.

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Selection And Storage

Pecans can be found throughout the year in supermarkets and supermarkets. It’s available in shelled, unshelled, sweetened and salted forms. Unshelled pecans are healthier when compared to processed ones. Pecans can be found in bulk bins as well as air-tight pots. Avoid buying in bulk. Stay with those that come packed in air-tight pots along with expiry dates. Buy healthy-looking, off-white pecans. The nuts ought to be free of cracks, molds as well as rancid smell.

The high fat content in pecans could make them go rancid quickly; proper storage is important. The unshelled pecans could be kept in a cool as well as dry place whilst shelled pecans ought to be kept in a refrigerator to avoid them from getting rancid. If properly stored, pecans may last for a lot more than 4 months.

Culinary Use

Pecan nuts are subjected to dehydration, that is essential to eliminate the moisture and enhance their quality.

  • Pecan nuts have got a creamy consistency along with a sweet taste. They lend a buttery as well as rich taste to delicious dishes. Pecans are excellent inclusions in rich and creamy desserts just like pie, fudge, muffins as well as caramel puddings.
  • Pecans could be consumed straight from the bag by simply sprinkling some sugar or salt on it. Roasting the pecan nuts will bring out their aroma and crunchiness. To roast the pecans, preheat the oven to 375 degrees Fahrenheit and bake for around 5 minutes or till the nuts turn light brown in color.
  • Chopped pecans are sprinkled over desserts, cakes, yoghurt, sweets as well as sundaes. Ground pecan seeds are added to breads, cakes, cookies along with other baked goods.
  • Pecan is additionally ground to make butter. Pecan butter is mainly utilized as a spread over bread, toast and crackers.
  • Pecan nuts may also be processed into oil. The oil is utilized for cooking as well as salad dressings.
  • The two most popular pecan dishes are pecan praline and pecan pie. Pecan praline is really a favorite sweet dish among the people of South America. It tastes amazing and is also super easy to prepare.

Recipes of Pecans

1. Henrietta’s Pumpkin Bread With Pecans

Henrietta’s Pumpkin Bread With Pecans






  • 1 cup oil
  • 3 cups sugar
  • 3 eggs
  • 15 ounces canned pure pumpkin or homemade puree
  • 1 cup pecans, chopped
  • 3 cups flour
  • 1 teaspoon cloves
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon baking soda
  • ½ teaspoon baking powder
  • ½ teaspoon salt


  1. Preheat oven to 350º F.
  2. Mix together oil, sugar, eggs as well as pumpkin.
  3. Combine all dry ingredients in the separate bowl, and add to pumpkin mixture.
  4. Add chopped nuts.
  5. Prepare three small loaf pans or one large Bundt pan with cooking spray. Pour in batter.
  6. Bake for around an hour or so or till toothpick comes out clean.

2. Apple Pecan Cherry Salad

Apple Pecan Cherry Salad






  • 6 heaping cups apples, chopped (cut into ½-inch chunks from 4 to 5 apples)
  • 1 teaspoon lemon zest
  • 2 tablespoons fresh lemon juice
  • 1¼ cups dried tart cherries
  • 1 cup celery, thinly sliced
  • ½ cup red onion, finely chopped
  • ½ cup light, reduced-fat mayonnaise
  • 1 cup pecans, toasted and coarsely chopped


  1. To toast pecans, put chopped nuts in one layer on the large-rimmed baking sheet. Put on middle rack in a 350° oven for 10-15 minutes, stirring once during cooking time.
  2. Meanwhile, in the huge bowl toss chopped apples along with lemon zest and juice. Stir in cherries, celery and red onion.
  3. Lightly mix in mayonnaise.
  4. If serving instantly, stir in toasted pecans. Otherwise, refrigerate as well as stir in pecans just before serving.

3. Homemade Butter Pecan Ice Cream

Homemade Butter Pecan Ice Cream






  • 3 tablespoons butter
  • ¹/8 teaspoon salt
  • ¾ cup pecans, chopped
  • 1 tablespoon plus ¼ cup sugar, divided
  • ½ cup brown sugar, packed
  • 2 tablespoons cornstarch
  • ¹/3 cup maple syrup
  • 2 eggs, beaten
  • 2 ½ cups milk
  • 1 cup whipping cream
  • 2 teaspoons vanilla extract


  1. Combine first butter, salt, pecans as well as 1 tablespoon sugar, and spread on the baking sheet in one layer.
  2. Roast at 350 degrees for 15 minutes. Stir and roast 15 minutes longer; cool.
  3. Combine leftover sugars, cornstarch, syrup and eggs in top of double boiler.
  4. Gradually add milk.
  5. Cook over boiling water till mixture thickens. Remove from heat and chill two hours or overnight.
  6. Stir in toasted pecans, cream as well as vanilla.
  7. Place in ice cream freezer as well as freeze in accordance with manufacturer’s directions.
  8. Allow to ripen in ice cream freezer or firm up in refrigerator freezer an hour or so before serving.

4. Blueberry-Pecan Pancakes

Blueberry-Pecan Pancakes






  • 1 cup all-purpose flour
  • 1/2 cup whole-wheat flour
  • 1/2 cup dried blueberries
  • 1/2 cup finely chopped pecans, toasted (see Tip)
  • 3 tablespoons light brown sugar
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 2 large eggs
  • 2 large egg whites
  • 1 1/2 cups nonfat buttermilk
  • 2 tablespoons canola oil


  1. Whisk all-purpose flour, whole-wheat flour, blueberries, pecans, brown sugar, baking powder, cinnamon and salt in a large bowl.
  2. Whisk eggs, egg whites, buttermilk as well as oil in a medium bowl. Create a well in the middle of the dry ingredients; add wet ingredients and stir until just mixed. Use about 1/4 cup batter for every pancake.

5. Pecan-Berry Coffee Cake

Pecan-Berry Coffee Cake







  • 1 cup all-purpose flour or white whole-wheat flour, plus 1 1/2 teaspoons, divided
  • 3 tablespoons cornmeal
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 3 tablespoons butter, softened
  • 3 tablespoons canola oil
  • 3/4 cup sugar
  • 2 large eggs
  • 1/3 cup low-fat milk
  • 3 tablespoons lemon zest
  • 1 1/2 teaspoons vanilla extract
  • 1 1/2 cups blueberries or raspberries, fresh or frozen (not thawed)
  • 3/4 cup finely chopped peeled apple


  • 2 tablespoons cold butter
  • 1/4 cup sugar
  • 1 cup chopped pecans


  1. Preheat oven to 350°F. Line an 8-inch-square pan with foil, leaving an overhang on all sides. Lightly coat the foil along with cooking spray.
  2. To prepare cake: Whisk 1 cup flour, cornmeal, baking powder and salt in a medium bowl. Beat softened butter and oil in a large bowl with the electric mixer on high speed for 2 minutes. Scrape down the sides. Add 3/4 cup sugar and beat on medium-high till smooth, about 2 minutes. Add eggs, milk, lemon zest and vanilla and beat on medium-high until smooth, about 1 minute. Scrape down the sides. Add the flour mixture and beat on low speed just until incorporated.
  3. Place berries and apple in a tiny bowl, sprinkle together with the remaining 1 1/2 teaspoons flour and toss very gently to coat. Sprinkle the fruit over the batter and incredibly gently fold in till just combined. Scrape the batter in the prepared pan, smoothing the top.
  4. To prepare topping: Mix cold butter and 1/4 cup sugar in a bowl. With two knives or perhaps a pastry blender, cut them together till the butter is in small pieces and uniform crumbles form. Add pecans and toss till evenly incorporated. Sprinkle the topping within the batter.
  5. Bake the cake till a tester inserted within the center comes out clean and the nuts really are a deep brown, 50 to 55 minutes.
  6. Let the cake cool within the pan on a wire rack for around 2 hours. Lift it out of the pan, utilizing the edges of the foil, onto a cutting board, and cut into 16 squares. Use a spatula to lift the cake from the foil.

6. Maple Pecan Protein Shake

Maple Pecan Protein Shake






  • 1/4 cup pecans
  • 1 tbsp maple syrup
  • 1 cup water or almond/soy milk
  • 1 scoop protein powder
  • 2 dates
  • 1 egg


  1. Soak the dates in water for 2 hours
  2. Put the dates and pecans within your blender/food processor for around 5 minutes till smooth.
  3. Add maple syrup, protein, and egg to the mix. Continue mixing till smooth.You may also added a small amount of cinnamon!






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