O2 Fitness Food of the Week: Pecans

Dec 02, 2013

Pecans are rich in heart-healthy unsaturated fats, fiber and antioxidants. They contain a good amount of Vitamin E, which can help lower blood cholesterol levels. Pecans also contain potassium, which helps maintain a healthy blood pressure Serving size tip: Approximately 19 pecan halves are equivalent to a 1 ounce serving.

Pecan Cherry Trail Mix


Makes 8 (¼cup servings)


  • 1 cup pecan halves
  • 1 tablespoon vegetable oil
  • ¾ teaspoon chili powder
  • ⅛ teaspoon cayenne pepper
  • 1 tablespoon sugar
  • 1 teaspoon grated orange zest
  • ¼ teaspoon salt (preferably coarse kosher salt)
  • ⅓ cup dried pitted cherries
  • ⅓ cup roasted and salted pepitas (pumpkin seeds)
  • ⅓ cup dried cranberries


  • Preheat the oven to 350°F.
  • Place the pecans in a small bowl. Heat the oil in a heavy small skillet over medium heat.
  • Add the chili powder and cayenne and stir until fragrant, about 15 seconds. Pour over the pecans.
  • Mix in the sugar, orange zest, and salt.
  • Transfer the mixture to a small baking pan.
  • Roast until the nuts are toasted, about 10 minutes. Remove from the oven and cool completely.
  • In a medium bowl, combine the toasted pecans, cherries, pepitas, and cranberries and mix to combine.
  • Serve as a snack!

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