A tree nut, pecans are a favorite of many nut lovers, and are often featured in dessert and salad recipes. The best part – pecans are healthy! Pecan health benefits include a lowered risk of a variety of issues, including breast cancer, high blood pressure, inflammation and digestive problems.
While Pecan Pie and Chocolate Chip Pecan cookies may not be health foods, many salads and pecan dishes tend to be equally high in Calories- so although the sugar content in a Pecan Chicken Salad might be lower than, say- sugar-roasted spiced pecans- the number of Calories may prevent your losing pounds on the scale.
However, the Pecan health benefits associated with consumption certainly warrant their inclusion in your daily Caloric intake- as long as you account for their hefty Caloric content (210 Calories per ¼ cup!), Pecans can help control blood sugar and promote heart health.
So how can you incorporate this nut into your diet, without packing on the pounds?
We recommend portioning out a single serving, or trying one of the portion-controlled recipes below to get pecan health benefits. We’ve included a smart salad and dessert, for the sweet-savory fall flavor combinations you crave when the leaves are crunchy and pumpkin spice is calling.
Blue Cheese Pecan Salad
Serves 2, 300 Calories per serving
● ¼ cup chopped pecans
● ½ cup blue cheese dressing (we recommend Bolthouse Farms or Lighthouse brands, or your preferred blue cheese dressing, no more than 70 Calories per 2 tbsp)
● 1 cup red grapes
● 1 cup celery, thinly sliced
● 1 cup finely chopped broccoli
● ½ cup thinly shredded carrot
● 4 cups romaine
Toss together grapes, celery, broccoli, carrot, romaine, and dressing. Divide evenly between two plates, top each plate with 2 tbsp chopped pecans.
Easy Pumpkin-Pecan Pudding
Serves 2, 248 Calories per serving
● 1 small (3.4 oz) package Jello sugar-free, instant butterscotch pudding
● 1.5 cups nonfat milk
● ½ cup canned pumpkin (not pumpkin pie filling)
● pumpkin pie spice, to taste
● ¼ cup chopped pecans
Mix together milk and canned pumpkin. Incorporate this mixture into pudding mixture, whisking for two minutes. Allow to thicken, approximately ten minutes in refrigerator, season with pumpkin pie spice to taste. Divide mixture in half and top each half with 2 tbsp chopped pecans.
While Pecan Pie and Chocolate Chip Pecan cookies may not be health foods, many salads and pecan dishes tend to be equally high in Calories- so although the sugar content in a Pecan Chicken Salad might be lower than, say- sugar-roasted spiced pecans- the number of Calories may prevent your losing pounds on the scale.
However, the Pecan health benefits associated with consumption certainly warrant their inclusion in your daily Caloric intake- as long as you account for their hefty Caloric content (210 Calories per ¼ cup!), Pecans can help control blood sugar and promote heart health.
So how can you incorporate this nut into your diet, without packing on the pounds?
We recommend portioning out a single serving, or trying one of the portion-controlled recipes below to get pecan health benefits. We’ve included a smart salad and dessert, for the sweet-savory fall flavor combinations you crave when the leaves are crunchy and pumpkin spice is calling.
Blue Cheese Pecan Salad
Serves 2, 300 Calories per serving
● ¼ cup chopped pecans
● ½ cup blue cheese dressing (we recommend Bolthouse Farms or Lighthouse brands, or your preferred blue cheese dressing, no more than 70 Calories per 2 tbsp)
● 1 cup red grapes
● 1 cup celery, thinly sliced
● 1 cup finely chopped broccoli
● ½ cup thinly shredded carrot
● 4 cups romaine
Toss together grapes, celery, broccoli, carrot, romaine, and dressing. Divide evenly between two plates, top each plate with 2 tbsp chopped pecans.
Easy Pumpkin-Pecan Pudding
Serves 2, 248 Calories per serving
● 1 small (3.4 oz) package Jello sugar-free, instant butterscotch pudding
● 1.5 cups nonfat milk
● ½ cup canned pumpkin (not pumpkin pie filling)
● pumpkin pie spice, to taste
● ¼ cup chopped pecans
Mix together milk and canned pumpkin. Incorporate this mixture into pudding mixture, whisking for two minutes. Allow to thicken, approximately ten minutes in refrigerator, season with pumpkin pie spice to taste. Divide mixture in half and top each half with 2 tbsp chopped pecans.
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