Candy Coated Pecans – the perfect vegetable accessory


Green beans shmean shtings.  Broccoli schmoccoli.  Sweet potato tomatoh!  To many people, vegetables pose a universal challenge of exciting the taste buds and inspiring the imagination.  However, these same people are constantly bombarded with information that “ruffage” is a vital part of any healthy diet and contributes positively to the function of the body’s vital systems.  So, how can one make that sound appealing?  How can green beans become more than just long chewy strings next to a succulent t-bone?  How can green salad become a party in the mouth?…oh – and without breaking the caloric bank????!!!  Introduce the all-mighty nut!!!  Packed with protein, fiber, high-quality omega-3 fatty acids, and cancer-fighting vitamins, these crunchy treats serve as the Louis Vutton to a New York leading lady’s wardrobe.

The following recipe can be used with either pecans, almonds  or walnuts, and while any other nut is technically possible, they begin to stray from “healthy” to “indulgent” and eventually “sinful” once we enter the world of cashews and peanuts.  So, my suggestion – skip the guilt and keep it simple stupid :).  Plus, who doesn’t like the idea that their sweet nuts actually helps reduce their risk of heart disease and cancer?

Try this recipe and then leave a comment informing me how you used it!


  • 2/3 egg white
  • 1/3 c + 1 tsp brown sugar
  • 2/3 dash vanilla extract
  • 2 3/4 c + 1 TB nuts


  1. Preheat oven to 275 F.  Line cookie sheet with wax paper.  Spray wax paper with cooking spray (eg: PAM).
  2. Beat egg white until stiff peaks form.  Add brown sugar and vanilla; stir until smooth.  Mix in nuts and stir until coated.
  3. Pour the nuts onto the prepared cookie sheet.  Bake until browned, approximately 10-15 minutes.


8 servings (enough for a vegetable dish serving  8)

Nutrition Info (per serving):

  • 324 calories
  • 31.5 g fat
  • 0 mg cholesterol
  • 8.5 mg sodium
  • 10.7 g carbohydrate
  • 4.2 g fiber
  • 6.3 g sugars
  • 4.6 g protein

        *Experiencing the “calorie sticker shock”???

 Use this as a special treat for when company come over – not an every night staple.  Alternatively, if you are going to use these in a salad, you would get double the number of servings since there are more ingredients in a salad, thereby cutting the caloric content in half.  So go ahead – you can breathe.

*How can a nut fight cancer if it has no cape or super gamma rays?

Vitamin E, a recurring component of various nuts (particularly almonds), has the ability to sacrifice itself (namely electrons) to cancer cells so that these villains don’t steal electrons from healthy cells in the body. Think of Vitamin E as the “Exterminator” or the ultimate bouncer – with it blocking your cells’ doors, those cancer cells don’t stand a chance.  So go ahead – grab a handful!


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