Spoonful of Sugar Free

Registered Dietitian

Pecan Sticky Buns

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No one guessed what yesterday’s food was!

There were a lot of close guesses, though. Monkey bread, bread pudding, french toast, and muffins were all guessed. Many people guessed there were walnuts in it, too, but nope! Pecans! 

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Grain-Free Pecan Sticky Buns

Yield: 10 buns

Grain-Free Pecan Sticky Buns

~These sticky buns are grain-free, gluten-free, dairy-free, and, of course, sugar-free!

Ingredients

  • "Dough" Ingredients:
  • 1/2 cup almond butter
  • 1/2 cup squash puree (you can't really taste the squash in the buns, but it keeps them moist. Pumpkin, butternut, or sweet potato will all work fine.)
  • 2 eggs
  • 1/4 cup chia gel (mix 1/4 cup water with 1 Tablespoon chia and let sit for 15 minutes.)
  • 3 Tablespoons ground flax
  • 1/4 tsp salt
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder
  • Topping Ingredients:
  • 5 dates, chopped (or substitute other dried fruit of choice)
  • 1/2 cup pecans, chopped

Instructions

  1. Preheat oven to 400*.
  2. Mix together all the dough ingredients. Pour into a greased muffin pan 3/4 full. Evenly spread the topping onto each bun.
  3. Bake for 15-20 minutes or until a toothpick comes out clean. Let cool for 5 minutes and enjoy!
https://www.spoonfulofsugarfree.com/2011/06/24/pecan-sticky-buns/

Health Benefits
  • Almond Butter: Almonds are a major superfood, and they are full of monounsaturated, good-for-you fats. It contains many nutrients that benefit the brain, and regulate cholesterol. The monounsaturated fats and vitamin E reduce the risk of heart disease.
  • Dates: A laxative food with a high-fiber content, so it can help those suffering from constipation. They are digested quite easily and are great for when you need quick energy. Also, regular consumption of dates has been found to help the growth of friendly bacteria in the intestines.
  • Flax: Full of healthy Omega-3′s to help your heart stay strong. It is also a great source of both soluble and insoluble fiber to keep your gut healthy and help you stay full. Flax also contains lignans which have both plant estrogen and antioxidant qualities. These lignans help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.
  • Pecans: They help boost your immune system, reduce LDL cholesterol, and protect against Breast Cancer because of the high levels of oleic acid. It contains vitamin E, calcium, magnesium, potassium, zinc and fiber, as well as antioxidants.
  • Cinnamon: Studies have shown that it can help lower LDL cholesterol, help regulate blood sugar levels, has anti-clotting effect on blood, and it can boost cognitive function and memory.

Thought-provoking, mind-prodding question of the day:

What is your favorite type of nut? Pecans, walnuts, almonds, pistachios??

I am really digging the pecans right now. One of the reasons I created this recipe!

 

 

 

Reader Interactions

Comments

  3. Those sound good. Favorite nut? It is a tough choose. I like pecans because they are slightly sweet. Walnuts are good too. I was on an almond butter kick for a while. They have a hint of sweetness. I guess I am not too picky. 🙂

  4. These look amazing, Alex! I bet coconut would be good on top also!
    I’m recently a bitter chocolate convert – going to try your bitter cake today!
    My fave nut is definitely cashews!

  5. I wonder if you food- processed the dates with a bit of liquid if you could make some kind of sugar-free glaze like “regular” sticky buns have! That might be fun to play with. These look so so so good!

  6. wow! looks amazing! love that it s dairy grain and sugar free! yeay!
    my favorite nut is the humble almond 😉 but pistachios and macadamia’s come in close second!

  9. My favorite nut is the pecan – and I LOVE making homemade pecan butter. The nut is softer than others so it turns into a butter faster. Mmmm…

  10. Dang! ha ha! these looks excellent!! I recipe I must try soon!! THANKS.. Hmm.. I think these will be a Birthday bake that I make myself and my family 😀 YUM

  12. How those ingredients make dough is beyond me. How the heck did you come up with that? I was going to say the picture yesterday was pecan sticky buns, I just didn’t want to ruin the fun for everyone else 😛

  15. Oh my gosh!!!! These look fabulous! I’m out of blog world for one day and this is what i miss?! Maybe that’s a good thing 😉 Anyway, these are definitely going to be finding a way into my tummy soon!

  20. Favourite nuts: peanuts, cashews and pine nuts. I couldn’t pick just the one 😛

    Btw, I was just wondering what you think of coconut sugar?

  21. I look forward to making these! Have some of your chocolate cupcakes made at the moment – perfect or a safe & guilt free chocolate fix. My favorite nut is brazil nut.