Snack Week: Are You Pro-Nut ?

20 04 2011

cartoon courtesy of Natalie Dee

In my previous life I avoided nuts given the constant mantra from the dieting world about how bad they are for you. With a new priority on protein, nuts are back and they are SUPER delicious.
They are easy to keep in your purse, they can be low in salt if you are good about which ones you chose and how you prepare them, and they can have super high protein and good fats in them.

I am pro-nut.. are you ?

My friend Jude got me, early out of surgery, onto spiced and savoury nuts. Not unlike the chick peas, nuts can be coated and enjoyed without too much added salt. I have posted before my recipe for pumpkin spiced almonds, and a savoury coated almond, both true winners. Today I wanted to share another nut recipe, cocoa covered pecans. While pecans dont have the highest protein numbers, I love them ! When they are good, and fresh they are like butter in your mouth. I had some awful pecans the other day from Shopper’s Drug Mart, this is NOT a good place to buy nuts.

‘Pecans are also a rich source of oleic acid, the same type of fatty acid found in olive oil. Researchers from Northwestern University in Chicago recently found in laboratory tests that oleic acid has the ability to suppress the activity of a gene in cells thought to trigger breast cancer. While this area of study is still in its early stages, the researchers say it could eventually translate into a recommendation to eat more foods rich in oleic acid, like pecans and olive oil.’

Chocolate Coated Pecans
adapted from a recipe by Almond Board of California

1 egg white
1 tbsp water
2 cups of raw pecans
2 tbsp cocoa, the best stuff you can afford, because it DOES make a difference
2 tbsp of sweetner

Preheat oven to 275 F and line a baking sheet with parchment.
In a large bowl beat egg white and water until fluffy. Add pecans, toss to coat. Throw in spice mixture and sugar and toss to coat.
Dump the whole lot on baking sheet and spread out to an even one pecan layer. I then salted them lightly, as salt brings the chocolate flavour up a notch.
Into the oven for 45 to 60 minutes, taking out the pecans every 15 minutes to flip around and sprinkle with salt.

I usually just bake for 45 minutes as I donโ€™t want to sweetener to burn. Let cool because the pecans are nuclear when they come out !

Nuts on these are ridiculous, so I just count them as pecans.. Spices are next to nothing, the egg white is basically protein glue and the only calories you are adding is the sweetener, which is almost NIL.

Completely addictive and adaptable to any flavour. Maybe matcha green tea ones next ?? hmmm

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6 responses

20 04 2011
Cat

Effin’ eh!!!!!!! ๐Ÿ™‚

20 04 2011
geokatgirl

Those pecans are like butter. delicious

20 04 2011
Cat

Dumb question but the cocoa I have isn’t the best so where do you recommend me getting the good stuff – what brand etc?

20 04 2011
geokatgirl

Where all good Italians go.. to Domino in the basement of the market. Near the pasta, on the side wall, they have a bin of Callebaut cocoa. It is a nice way to buy it because you can get as much or as little as you want. The two best cocoas IMO are Callebaut and Valrhona. Get it when you are going to get your nuts, and proscuitto.

20 04 2011
Cat

Great! Add that to the market list! ๐Ÿ™‚

25 04 2011
investment company

I agree with the cartoon. ๐Ÿ™‚

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