Sweet & Spicy Pecans

I am in full on Sunday mode over here and I’m happy to report it’s been a super productive day! Sundays are my domestic day of the week where I do the bulk of my cleaning, laundry and food prep. I like to start the week all organized to keep me on track. I find this especially crucial if I’m doing any kind of elimination diet or cleanse. I know my weaknesses quite well and one is coming home from the gym after work, starving, and just grabbing whatever is near by to shove in my mouth to tide me over until dinner is ready. When I’m on a special food diet this is almost impossible. Plus a lot of those meals are more time consuming sometimes so I like to do as much as I can ahead.

Sundays are also my day for recipe testing and research, although let’s face it I pretty much look at recipes everyday but Sunday is the day where I make what I have gathered that week.

This week I tested a salmon dish that called for a pecan crust. It wasn’t too bad, still ironing out the kinks on that one (stay tuned!). But when I came home from the bulk store with loads of pecans it got me thinking about other things I could do with them. When I was on the SIBO diet pecans were one of the 3 nuts I was allowed to have, next to cashews and walnuts, my two favs. I remembered this delicious salad I used to enjoy from a lunch spot near my old office that had goat cheese, strawberries and maple toasted pecans on it. The pecans were by far the best part of the salad!

I decided I would make these nuts SIBO friendly and I swapped the maple syrup for honey but you could really use either. The first batch were really gooey and too sweet for me, they needed something savoury and a bit of kick, so I added some cayenne pepper and some melted ghee. Ghee is clarified butter and if you’ve never tried it you should! I love it because it’s lactose and casein free, it has a really high cooking temperature like coconut oil and it supports digestion and reduces inflammation. It’s like butter, but better!

These pecans are so tasty! They turned out so well I’m going to have to make more this week because I nearly ate them all this afternoon! Seriously, I’m a snacker and these are SO good for snacking on. Another thing about the SIBO diet that I found challenging was yummy snacks that weren’t carrot sticks. Because those are yummy but sometimes you need a sweet or salty snack, am I right?!

These are super easy to make too. One thing I should mention is that you might want to keep an eye on them because they can easily be overdone or burnt.  They should darken in colour slightly like the picture above.

Serves 2

Prep Time: 5 min

Cook Time: 25 min


2 tbsp ghee, melted

1.5 tbsp of honey or maple syrup

1/4 tsp of cayenne pepper, feel free to add more if you like more heat

1/4 tsp of salt

2.5 cups of pecan halves


  1. Preheat the oven to 325 degrees Fahrenheit with the rack in the middle of the oven. Line a baking sheet with parchment paper to prevent the pecans from sticking and for easier clean up.
  2. In a medium sized bowl mix the melted ghee, honey and cayenne together.
  3. Pour in the pecans and stir until all the nuts are coated.
  4. With a slotted spoon, gently scoop out the pecans allowing for any excess liquid to drip off and place them in a single layer on the parchment.
  5. Sprinkle the salt on the pecans.
  6. Bake in the oven for 25 minutes, carefully turning half way through.
  7. Remove from the oven and let cool completely before removing from the parchment paper.
  8. Store in an airtight container for about a week – if they last that long!



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