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Pecan Tart Bars (gluten-free)

Today's recipe is for Pecan Tart Bars which are Gluten-Free and crunchy!

These bars are perfect for afternoon snack or any time dessert :)

As usual everything is easy and with easy to find ingredients ;)

And of course you can switch with walnuts if you don't have pecans on hand!

So, grab the recipe along with benefits from Pecans ;)

Pecans are rich in a number of important nutrients.

In particular, they’re a good source of fiber, along with copper, thiamine, and zinc.

One ounce (28 grams) of pecans contains the following nutrients:

  • Calories: 196

  • Protein: 2.5 grams

  • Fat: 20.5 grams

  • Carbs: 4 grams

  • Fiber: 2.7 grams

  • Copper: 38% of the Daily Value (DV)

  • Thiamine (vitamin B1): 16% of the DV

  • Zinc: 12% of the DV

  • Magnesium: 8% of the DV

  • Phosphorus: 6% of the DV

  • Iron: 4% of the DV

Copper is an important mineral involved in many aspects of your health, including nerve cell function, immune health, and the production of red blood cells.

Meanwhile, thiamine, or vitamin B1, is essential for converting carbohydrates into energy to help fuel your body.

Zinc is another key mineral found in pecans, and it’s necessary for immune function, as well as cell growth, brain function, and wound healing.


Pecans have been associated with numerous health benefits.

Improves heart health

Pecans are a great source of monounsaturated fatty acids, a type of fat that may benefit heart health.

One study in 204 people with coronary artery disease, which is characterized by the narrowing of arteries, found that eating 1 ounce (30 grams) of pecans daily for 12 weeks improved the ratio of total cholesterol to HDL (good) cholesterol in the blood.

Similarly, an older study in 19 people with normal cholesterol levels found that those eating 2.5 ounces (68 grams) of pecans each day had significantly lower levels of LDL (bad) cholesterol after 8 weeks, compared with those in a control group who didn’t eat any nuts.

Other research shows that an increased intake of tree nuts, including pecans, may be linked to reduced levels of total cholesterol, LDL (bad) cholesterol, and triglycerides — all of which are risk factors for heart disease.

Stabilizes blood sugar

Some research suggests that pecans may promote better blood sugar control, which may be partially due to their fiber content.

Although nuts contain mainly insoluble fiber that doesn’t dissolve in water, they also contain some soluble fiber. Soluble fiber dissolves in water, forming a gel-like material that moves through your body undigested and slows the absorption of sugar into the blood.

One small study in 26 adults with overweight or obesity found that eating a pecan-rich diet for 4 weeks improved the body’s ability to use insulin effectively. Insulin is the hormone that transports sugar from your bloodstream into your cells.

What’s more, this diet improved the function of beta cells in the pancreas, which are responsible for insulin production.

Similarly, a review of 12 studies showed that adding tree nuts to your diet could help lower levels of hemoglobin A1C, a measure of long-term blood sugar control.

Promotes brain function

Pecans are brimming with nutrients that may benefit brain function, including mono- and polyunsaturated fatty acids.

Monounsaturated fatty acids, in particular, have been linked to decreased mental decline and reduced inflammation.

In fact, a large study in over 15,000 women lasting over 40 years linked a higher consumption of nuts with improved long-term cognition.

Similarly, a study in 4,822 older adults showed that those who ate at least 1/3 ounce (10 grams) of nuts per day were 40% less likely to have poor cognition.

That said, more research is needed to evaluate how pecans specifically may affect brain function.

Potential downsides

Although pecans have been linked to several potential health benefits, there are some downsides to consider.

First, those with an allergy to tree nuts should avoid them, along with other types of tree nuts like almonds, cashews, chestnuts, and walnuts.

Keep in mind that they’re also relatively high in calories, packing nearly 200 calories in each 1-ounce (28-gram) serving.

As such, eating multiple servings can increase your daily calorie intake, which could contribute to weight gain if you don’t make other adjustments to your diet or level of physical activity.

For this reason, moderate your intake, especially if you’re trying to lose weight. *source

Find the recipe below!

Prep: 15 min

Cook time: 25 min

Level: medium

Servings: 12 squares

Calories per serving: 359 kcal

Find the recipe & nutrition facts below :

For the dough:

  • 1 1/2 cups rice flour

  • 1/4 cup walnut flour

  • 1/3 cup melted coconut butter

  • 1/4 cup sugar (coconut works well)

  • 1/2 tsp salt

  • 1/2 cup soy milk (or any other)

For the pecan layer:

  • 1/3 cup + 1 tbsp coconut oil (100 gr)

  • 1/2 cup maple syrup

  • 1/2 cup sugar (coconut works well)

  • 1 tbsp soy milk (or any other)

  • 2 cups pecans


Step 1: In a medium bowl mix together all the ingredients for the dough and mix until you reach a dough consistency.

Step 2: Preheat oven to 180 C.

Step 3: In a deep baking tray place the dough and press with your fingers well.

Step 4: Prebake the crust for 10-15 minutes.

Step 5: For the pecan layer in a medium pan place the coconut butter, maple syrup and coconut sugar together and cook on medium heat until well combined and sugar is melted completely. (do not overcook as the sugar may burn.) Turn off the heat and add on pecans along with soy milk. Mix until combined.

Step 6: Pour the pecan layer on top of the crust and spread evenly with a spoon.

Step 7: Bake for another 8 minutes.

Step 8: Let it cool down completely and cook into 8 to 12 squares.




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