Dietitian Spotlight: Pecan Pie Energy Bites

Sometimes nuts get a bad reputation because they are full of calories and fat. And although this is true, there is way more to their story that needs to be told!

For example, it is true that about 80% of the calories in nuts come from fat, however most of the fat found in nuts is monounsaturated and polyunsaturated fat, or what we would consider “good” fat. The fact of the matter is that all of us need fat in our diets! We believe that you should get fat from good sources, and if you are anything like us, you like to get the most bang for your buck! That’s why nuts are such a great food to incorporate into your diet, because not only are they full of good fats, but also protein, vitamins and minerals as well!

Some of the vitamins and minerals that are found in nuts include Vitamin E, Magnesium, Copper and Folic Acid. All of these nutrients play a part in heart health. In fact, one research study found that consuming greater than 4 servings of nuts per week lowered the risk of heart attacks by 51% and decreased the risk of heart disease by 48% compared to consuming less than 1 serving of nuts per week (Adventist Health Study). However, a healthier heart is not the only benefit of consuming nuts; people with diabetes and those working on weight management may also reap the benefits of adding nuts to their diet.

Since November is white/brown month, purchasing pecans, almonds and other nuts are a great way to color your basket white and brown! Eating these Pecan Pie Energy Bites will give you the taste of fall, without all of the guilt. These energy bites made with pecans and flavored with cinnamon have that familiar flavor of Thanksgiving dessert! And because they are full of protein and “good” fats, they will give you sustained energy to get you through these busy holiday months!

Pecan Pie Energy Bites:

Ingredients

1. 1 1/2  cups pecans
2. 1/2 cups almond, cashews, or walnuts
3. 10-11 medjool dates, pitted
4. 2 tsp cinnamon
5. 1 tsp vanilla extract
6. 1/8 tsp sea salt
7. Pecan halves for garnish (optional)

Instructions

1. In a food processor, process pecans and almonds until a fine, grain like consistency.
2. Add dates, cinnamon, vanilla and sea salt and process until a dough begins to form.
3. Roll the mixture into balls and then press a pecan on top of each.
4. Chill for about 10 minutes or so to set.
5. Store in the refrigerator for up to a week.

Adapted from bewholebeyou.com