Nutrition Nugget & Recipe: Nuts

Published On: November 8th, 2016By Categories: Miscellaneous1.7 min read

Did you know that nuts such as walnuts, chestnuts and beechnuts, were one of the staple foods in the first Thanksgiving? From green beans with toasted almonds to pecan pie, nuts have served in an important role in many of our favorite traditional dishes.

Cinnamon Maple Pecan Pie Bars

Yield: 9 servings

Ingredients

Crust

  • 2 cups old fashioned oats
  • 1/2 tsp baking powder
  • 1/2 cup unsweetened applesauce
  • 1/4 cup of water
  • 1 tbsp maple syrup

Filling

  • 1/4 cup coconut oil
  • 1/4 cup maple syrup
  • 1 tbsp cornstarch
  • 1/2 cup pecan halves
  • 1 tsp cinnamon

Directions

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Grind the oats in a food processor into a flour-like consistency. Add the oat flour into a mixing bowl and stir in the remaining crust ingredients until everything is combined.
  3. Pour the mixture into a parchment-lined 9×9-inch square baking pan and spread it out evenly in the bottom of the pan. Set aside.
  4. In a sauce pan over medium heat, heat the coconut oil, maple syrup and cinnamon together until it starts to bubble.
  5. In a small bowl, stir together the cornstarch with about two tablespoons of water. Stir the cornstarch slurry into the maple syrup mixture. Bring mixture down to a simmer, stirring constantly, until the mixture thickens.
  6. Add the pecan halves into the maple syrup mixture and continue to stir and simmer for another minute. Pour filling mixture over the the crust in the pan and spread evenly.
  7. Bake in preheated oven for 30 minutes. Let cool for 30 minutes before cutting into squares.

Nutrition Nugget

Nuts not only add that additional crunch and flavor to our meals, but they provide many health benefits as well. Nuts are considered to be a heart healthy food because they are rich in Omega-3 fatty acids and fiber. Omega-3s help reduce cholesterol levels which helps lower your risk of developing heart disease. Fiber also helps reduce your cholesterol levels, as well as reduces your risk of type 2 diabetes. Nuts also contain many vitamins and minerals, including Vitamin E, A and B.