Wednesday, 16 April 2025

Pecan Salad Recipes

Pecan Salad Recipes 

Pecans aren’t just for pies and pralines. Their naturally sweet, buttery crunch makes them the ultimate salad superstar. Loaded with heart-healthy fats, fiber, and antioxidants, pecans add depth to greens, fruit, and grains. These three salad recipes showcase the pecan’s versatility — from refreshing fruit-forward bowls to savory fall flavors — and each one balances taste, texture, and nutrition in a way that turns a simple side dish into a standout.


1. Strawberry Spinach Salad with Candied Pecans and Feta

Bright, tangy, and slightly sweet, this salad is a springtime favorite that pairs especially well with grilled chicken or salmon. The candied pecans add a delightful crunch and contrast to the tender spinach and juicy strawberries.


Ingredients:


6 cups fresh baby spinach


1 cup strawberries, hulled and sliced


½ cup feta cheese, crumbled


½ red onion, thinly sliced


1 cup candied pecans (see quick recipe below)


Candied Pecans (Quick Method):


1 cup pecan halves


2 tbsp brown sugar


1 tbsp butter


Pinch of salt


Heat a nonstick skillet over medium heat. Add butter, sugar, and salt. Stir until bubbling, then toss in pecans. Stir constantly for 2–3 minutes until coated and toasted. Let cool on parchment.


Dressing:


3 tbsp balsamic vinegar


1 tbsp honey or maple syrup


1 tsp Dijon mustard


¼ cup extra virgin olive oil


Salt and pepper to taste


Instructions:


In a large bowl, combine spinach, strawberries, onion, and feta.


Add cooled candied pecans.


Whisk dressing ingredients and drizzle over salad just before serving.


Nutrition tip: Spinach is packed with iron and vitamin K. Combining it with vitamin C-rich strawberries helps boost absorption of plant-based iron — a smart move for vegetarians and vegans.


2. Autumn Harvest Kale Salad with Roasted Butternut and Toasted Pecans

This hearty salad is a celebration of fall produce with earthy roasted squash, crisp apples, and toasted pecans. A maple-Dijon dressing ties it all together with just the right touch of sweetness.


Ingredients:


1 bunch kale, stems removed and leaves chopped


1 small butternut squash, peeled and cubed


1 crisp apple (like Honeycrisp or Fuji), diced


½ cup dried cranberries


⅔ cup toasted pecans


¼ cup goat cheese, crumbled (optional)


Roasting the Squash:


Toss squash cubes with a bit of olive oil, salt, and pepper. Roast on a baking sheet at 400°F (200°C) for 20–25 minutes until golden and tender.


Toasting the Pecans:


Spread pecans on a baking sheet and toast in the oven for 5–7 minutes while the squash is roasting. Watch closely — they burn fast!


Dressing:


2 tbsp pure maple syrup


1 tbsp apple cider vinegar


1 tsp Dijon mustard


3 tbsp olive oil


Salt and black pepper


Instructions:


Massage chopped kale with a little olive oil and a pinch of salt for 2 minutes to soften.


Add roasted squash, diced apple, cranberries, goat cheese (if using), and toasted pecans.


Drizzle with maple-Dijon dressing and toss gently.


Meal tip: This salad keeps well in the fridge, making it great for meal prep. The sturdy kale doesn’t wilt quickly, and flavors deepen overnight.


3. Mediterranean Chickpea Salad with Pecans and Lemon-Herb Vinaigrette

Chickpeas and pecans might sound like an odd couple, but they complement each other beautifully in this fiber- and protein-rich salad. Fresh herbs and lemon zest keep it zippy and fresh.


Ingredients:


1 can (15 oz) chickpeas, drained and rinsed


½ cucumber, diced


1 cup cherry tomatoes, halved


¼ cup red onion, finely chopped


½ cup crumbled feta cheese


½ cup chopped pecans (toasted or raw)


2 tbsp fresh parsley, chopped


1 tbsp fresh mint (optional)


Lemon-Herb Vinaigrette:


Juice of 1 lemon


1 tsp lemon zest


1 small garlic clove, grated


1 tsp honey


2 tbsp extra virgin olive oil


Salt and pepper to taste


Instructions:


In a large bowl, combine chickpeas, cucumber, tomatoes, onion, feta, and herbs.


Add pecans and toss lightly.


Whisk dressing ingredients and pour over the salad.


Chill for at least 20 minutes before serving for best flavor.


Serving idea: Serve over a bed of arugula, or stuff into pita bread with hummus for a plant-based lunch.


Health note: Combining chickpeas (legumes) with nuts like pecans delivers a satisfying mix of plant-based protein, healthy fats, and fiber — great for supporting blood sugar stability and digestive health.


Pecan Power: Why Add Them to Your Salads?

Heart Health: Pecans are rich in monounsaturated fats, the same healthy fats found in olive oil and avocados. They help reduce LDL (“bad”) cholesterol.


Antioxidants: Pecans contain vitamin E, flavonoids, and ellagic acid, all of which help fight inflammation and oxidative stress.


Satiety: Adding nuts to a salad boosts its staying power. The combination of fat, protein, and fiber helps you feel full longer.


Tips for Perfect Pecan Salads

Toast your pecans. A quick toast in the oven or skillet enhances their flavor dramatically.


Don’t overdress. Especially with greens like spinach or kale, a light touch of dressing helps the pecans shine.


Mix textures. Pair soft components (like roasted squash or feta) with crispy ones (apples, cucumbers) for balance.


Add a protein. These salads can easily become full meals by adding grilled chicken, salmon, or a scoop of quinoa.


Make-Ahead Tips

Store dressing separately until ready to eat, especially if using tender greens like spinach.


Prep pecans in batches and store in a sealed jar — they’ll keep for weeks.


Roast veggies ahead and refrigerate. Butternut, sweet potatoes, and even roasted beets pair beautifully with pecans.

Whether you’re tossing together a sweet-and-savory fruit salad or digging into something warm and hearty, pecans add magic to every bowl. Their rich, nutty taste elevates simple ingredients into something that feels gourmet — no fancy cooking required.


Further Reading 

3 Sisters Planting & Square Foot Gardening 

https://www.amazon.com/Sisters-Planting-Gardening-Beginners-Planters-ebook/dp/B0F2TQQH1R/

Vintage Dollhouses 

https://www.amazon.com/Vintage-Dollhouses-Collectables-Montego-Publishing-ebook/dp/B0F2TRBK2Q/

Growing & Using Lavender for Pain Relief 

https://www.amazon.com/Growing-Lavender-Relaxation-Stimulation-Digestion-ebook/dp/B0D3QT5WRL/


No comments:

Post a Comment