Pecan Butter

Pecans are one of our favourites, they have a buttery flavour that makes a deliciously rich nut butter. It's simple to make and perfect with porridge, bread, pancakes, waffles, as frosting on cakes...the list goes on!

Although nuts are considered a calorie dense food, studies have shown including 1-2 cups of nuts a day in your diet does not affect weight gain. It's like your body is rewarding you for eating nutritious foods! Pecans are rich in monounsaturated fatty acids including oleic acid. Oleic acid and antioxidants found in pecans help to prevent coronary artery disease and stroke. You often hear about the Mediterranean diet being good for your heart health and one reason being it's rich in monounsaturated acids like oleic acid and lots of antioxidants. One type of antioxidant found in pecans is viatmin E which is a powerful protector of our cells. It fights off free radicals that can damage our cells and cause diseases such as cancer. Now to talk about their mineral content, they are loaded with copper, manganese, phosphorous, zinc as well as having a decent amount of iron and magnesium. Minerals are very important as they play in role in a multitude of our bodies processes. Copper is needed for energy production in our cells, manganese is needed for our connective tissues and brain & nerve function, phosphorous is an important part of our bones & teeth and zinc is needed for proper functioning of our immune system and is needed by over 300 enzymes to function correctly! It's clear to see why nuts are recommended as a daily part of our diet!


  • 200g pecans

Optional ingredients: 

  • 1 TBSP maple
  • 1 tsp cinnamon
  • Dash of sea salt


  • Preheat the oven to 180°C.
  • Put the pecans on a baking tray and roast in the oven for roughly 5 minutes. Toss halfway through.
  • Leave to cool for a few minutes before adding to a food processor. Blend the pecans until they become creamy. Make sure not to overheat your food processor so if it gets a bit warm take a break before blending again.
  • Add the rest of the ingredients and blend again for 10-20 seconds.
  • When finished, put the butter in a jar and store it in the fridge.