Ingredient of the Month: Coconut Sugar

Blog post by Lexi, Solaris Whole Health “Kook’s Korner” Chef.

Featured Ingredient: Organic Coconut Sugar

What is it?

  • Coconut sugar is harvested from the juice of the flower of the Coconut Palm.
  • Coconut sugar has a nutritional content far richer than all other commercially available sweeteners.  It is especially high in Potassium, Magnesium, Zinc and Iron and is a natural source of Vitamins B1, B2, B3, B6 and C.
  • Coconut sugar is caramel in color.

Why use it?

  • Coconut sugar is naturally low on the Glycemic Index (GI), which has benefits for weight control and improving glucose and lipid levels. It is safe for diabetics, has a slightly lower glycemic value than agave and is rated as a GI 35. In comparison, commercial honeys are GI 55 and Cane Sugars are a GI 68.
  • And best of all coconut sugar can be used 1:1 as a replacement for white/cane and brown sugar in any cooking or baking recipe.

Where can I get it?

  • Look for coconut sugar in Asian markets and whole foods and natural food stores. You can also find online suppliers who sell coconut sugar in bulk.

Here are two recipes where coconut sugar replaces brown sugar and honey.

Baked Peaches with Blueberries

Serves: 4   Working Prep Time: 15 min


2 firm peaches halved and pitted
Juice from 1/2 lemon
3T plus 1tsp coconut sugar – divided (Replaces brown sugar)
1T. butter cut into 4 cubes
2C fresh blueberries
Juice from 1/2 lime
1/4 tsp ground cinnamon
1/4 C greek-style plain yogurt


1.  Heat oven to 350 degrees
2.  Place peaches in a 8×8 square baking dish and sprinkle  with lemon juice and 1tsp of coconut sugar in each cavity, Top with 1 cube of butter
3.  Bake 1 hour then cool
4.  In a medium sauce pan, combine blueberries, remaining 2T coconut sugar and cinnamon over high heat, then simmer tilll berries release their juices and begin to soften – about 5 min.  Cool
5.  Divide berry sauce among 4 dessert plates and place a peach half on top.  Add a dollup of yogurt with mint (optional)

Fruit Salad with Avocado

Serves: 1-12   Prep Time: 10-15 min

Ingredients increase with number of people served


1.  In a bowl, combine avocado cubes with pink grapefruit, cantalopue or fruits of choice with pecans or nuts of choice.
2.  Spoon plain greek yogurt on top and sprinkle with coconut sugar (Replaces honey)

Information adapted from:  Essential Living Foods; Martha Stewart; Prevention Magazine – July Issue.


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