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Hello friends!

There seems to be a theme in the Nourished kitchen lately… all things treats! Which is strange actually because I’ve always preferred salty snacks to sweet treats. But anyhoo, today’s delicious little morsel was one of my love day creations that I tested out on some of my girlfriends who said, and I quote, “My god these are addictive!” Now sometimes I don’t really like the texture of shredded coconut in my treats, so if you want to leave them out just add in some extra pecans, since the coconut butter and oil will still give you all the awesome flavour.  Let’s check out what we’ve got going on in these bad boys!


I absolutely adore toasted pecans. They get this delicious buttery sweetness to them that is almost impossible to stop eating! Luckily, they’re a wicked source of monounsaturated fatty acids, such as oleic acid, that are great for supporting our heart health. Pecans also contain something called ellagic acid, which is a type of polyphenolic antioxidant that has been shown to inhibit DNA binding of certain carcinogens (cancer-causing substances) such as nitrosamines and polycyclic aromatic hydrocarbons, thereby protecting our sweet cells from potential damage.

Our delicious ingredients!

Our delicious ingredients!

Coconut Palm Sugar

This sweetener is a great alternative to sugar because it contains a good array of minerals and has a lower effect on blood sugar than a lot of other sweeteners out there. That being said, always practice restraint with any added sweeteners as a sugar by any other name is still going to have the same effect in large quantities.


Hmmmm I think this may have shown up in some of my recipes before… but with good reason! Coconut in all its forms is a fantastic source of MCTs, which are a type of fat that are preferentially burned as fuel by the liver and help our bodies use stored fat for energy. If you want more info on coconut check it out in this post.


Awesome source of antioxidants, contains tons of magnesium, and may be the most delicious food ever. Need more be said?

Alrighty folks, let’s take a look at the recipe 


  • ½ C chopped pecans
  • ½ tsp. sea salt
  • 1 bar 100% camino dark chocolate, broken into pieces
  • 1 tbsp. coconut butter
  • 1 tbsp. butter/coconut oil
  • 1 tsp. vanilla
  • 3 tbsp. maple syrup, honey, or coconut palm sugar
  • ¼ C shredded coconut


  1. Preheat oven to 350F.
  2. Set out ~20 mini muffin cups on a baking sheet or plate.
  3. Spread chopped pecans over a baking sheet and dust with salt.
  4. Place in the oven for 10-15 minutes until crisp. You may want to keep an eye on them as they cook. I’ve definitely burnt a batch or two in my time. Once they start to smell delicious and toasty, check em out.
  5. Remove from oven and set aside.
  6. Place water in a double boiler over medium-high heat. A double boiler is basically a pot over which you place another, slightly smaller pot or metal mixing bowl. Be careful not to fill the bottom pot to the point where the water touches the bottom of the top pot as this can cause your chocolate to burn.
  7. Add the chocolate to double boiler, stirring constantly as it melts.
  8. Once melted add the butter/coconut oil, vanilla, and sweetener of choice and mix together.
  9. Once combined add coconut butter, stirring until it melts.
  10. Next add the pecans and coconut, mixing thoroughly.
  11. Drop a spoonful of the mixture into each mini muffin cup.
  12. Place batch in fridge or freezer to set for about 15-20 minutes.
  13. Enjoy!

So there we have it! Delicious little fat bombs guaranteed to satisfy your chocolate craving without totally messing with your blood sugar, thanks to the combo of protein (pecans), carbs (maple, honey, or coconut sugar), and fat (coconut, pecans). Enjoy and have a wicked weekend everyone! I’m off to Calgary on Monday to see Neil Gaiman speak at U of C and visit one of my best friends and her brand new baby boy!