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Maple Pecans

Makes 2 cups (500 mL)


    Here’s the perfect recipe for a fireside snack attack. It’s so easy and can be made ahead and stored in a tightly covered container in the fridge or freezer without losing crispness. Delicious served with a hot toddy.


    Crunchy munchies

    Switch out pecans for Brazil nuts or walnuts, or even mixed nuts. The trick is to use raw nuts, as opposed to roasted, as these would become too toasted. Try playing with different spices such as cinnamon or curry powder. These are delicious served on crostini that’s been spread with our Creamy Feta Dip.


    Maple Pecans


      • 2 cups (500 mL) raw pecan halves
      • 3 Tbsp (45 mL) maple syrup
      • 1 tsp (5 mL) finely ground fresh black pepper


      Per serving:

      • calories115
      • protein1 g
      • fat9 g
        • sat. fat1 g
      • total carbohydrates 7 g
        • sugars5 g
        • fibre1 g
      • sodium1 mg



      Preheat oven to 350 F (180 C). Line baking sheet with parchment paper.


      In small bowl, toss pecans with maple syrup and black pepper to coat. Spread pecans on prepared baking sheet and bake in centre of oven for 10 to 12 minutes, without stirring, until toasted. Remove and cool on baking sheet on a rack. As maple syrup cools, it will caramelize and harden onto the pecans.


      The pecans can be stored in an airtight container in your refrigerator or freezer for up to 1 month.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.