This deliciously healthy recipe for pecan pie has been adapted from The Omega-3 Life Program. As always, I’ve substituted canola margarine/spread for butter, which is high in saturated fat. I’ve also substituted sugar-free maple-flavoured syrup for golden syrup to lower the calories and make it more suitable for those with insulin resistance, pre-diabetes or diabetes.
Makes about 12 small serves
Preparation time: 30 minutes
Cooking time: 35–40 minutes
- 1¼ cups plain white flour
- 80g canola spread/margarine
- Cold water
- 200g pecan nuts
- 60g canola spread
- 50g brown sugar
- ¼ cup sugar-free maple-flavoured syrup
- 2 omega-3 eggs or regular eggs, lightly beaten
- 2 tablespoons white self raising flour
- 2 teaspoons vanilla extract
- 1/8 teaspoon powdered cinnamon
- Sift flour and rub in spread/margarine until the mixture is of the consistency of fine breadcrumbs. Add enough cold water to form a dough.
- Roll out to a thickness of about 3mm and line the base and sides of a lightly greased 24–25 cm flan dish and bake blind at 190°C/375°F for 10 minutes.
- Arrange the pecans on the base of the flan.
- Cream canola spread and sugar. Mix in the omega-3 eggs, sugar-free maple-flavoured syrup, vanilla and cinnamon. Stir in the flour.
- Carefully spoon the egg mixture into the pastry case.
- Bake at 180°C/350°F for 10 minutes. Reduce heat to 170°C/325 °F and bake for another 15–20 minutes. Serve either hot or cold.