American · sauce

Cinnamon Vanilla Pecan Butter (No Added Sugar)

Cinnamon Vanilla Pecan Butter (No Added Sugar) — from Simply Quinoa's cooking video Watch how it’s made · 10:48

Video by Simply Quinoa on YouTube · Open on YouTube

25 minMakes 12 × 2 tbsp175 kcal a portion
  • Keto (1.3 g net carbs a serve)
  • Vegan
  • Gluten-free ingredients

Contains: Tree nuts. Check labels on stock, sauces and spice mixes.

Toasted pecans flavoured with cinnamon and vanilla and nothing sweet added: 2 tbsp have under 1.5 g net carbs, 2.5 g fibre and no added sugar, with most of the energy from unsaturated fat.

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Ingredients 3

Method

Tap a time to watch that step in the video.

  1. Spread the pecan halves on a baking tray and toast until golden brown and warm, 3–4 minutes in a toaster oven or 5–10 minutes at 175°C (350°F). Warm nuts release their oil and blend more easily. 5:38
  2. Tip the warm pecans straight into a food processor. 5:50
  3. Put the lid on and blend until smooth and creamy, scraping down the sides as needed. Pecan butter stays a little thicker and fluffier than other nut butters. 6:02
  4. Add the cinnamon and vanilla and blend again until combined. 6:21
  5. Spoon into a glass jar, seal and keep in the cupboard or the fridge. 6:42

Tip. The cook's written recipe adds 1 tbsp coconut sugar as an option; leave it out to keep it sugar-free. Keeps at least 3 weeks in a cool, dark place (the fridge in hot weather). Lovely on keto pancakes or apple slices.

The method is a summary in our words — the video shows every step.

One portion (2 tbsp) gives you 1 of 12

Energy175 kcal730 kJ
Protein2.3 g5% of a day
Fibre2.6 g9% of a day
Carbohydrate3.8 g1.3 g net · 1.1 g sugars1% of a day
Fat18 g1.6 g saturated23% of a day
Sodium0 mg0% of a day

Where the energy comes from one serve

  • Net carbs 3%
  • Protein 5%
  • Fat 92%

Fits keto: 1.3 g net carbs a serve, with 92% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 Source16%

0.2 g a serve, mostly from pecan halves (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Zinc Source10%

1.1 mg a serve, mostly from pecan halves (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 13
Magnesium7%

31 mg a serve, mostly from pecan halves (99%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Iron4%

0.7 mg a serve, mostly from pecan halves (96%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B63%

0.1 mg a serve, mostly from pecan halves (99%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium2%

100 mg a serve, mostly from pecan halves (98%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium2%

21 mg a serve, mostly from pecan halves (84%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin E2%

0.4 mg a serve, mostly from pecan halves (98%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Selenium2%

1 µg a serve, mostly from pecan halves (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin K1%

1 µg a serve, mostly from pecan halves (89%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Folate1%

5.5 µg a serve, mostly from pecan halves (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin A0%

0.8 µg a serve, mostly from pecan halves (94%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C0%

0.3 mg a serve, mostly from pecan halves (96%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Simply Quinoa; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.