Coconut Sugar Roasted Nuts

Today I'm talking about coconut sugar. And raving about why we all need this natural sweetener in our kitchen.

What exactly is coconut sugar?  

Well, first of all, unlike coconut oil/butter/water/milk... coconut sugar doesn't come from the flesh or water of the coconut. In fact, it comes from the boiled, dehydrated sap of the coconut flowers on a coconut palm. So, there is not a hint of coconut flavor. Rather, it has a molasses-like taste - similar to brown sugar - which I just love.

Oxygen Magazine recently labeled coconut sugar as a "crash-free sweetener" due to its very low glycemic index rating - 35 compared to 70 for regular sugar. And because its unrefined, it retains all its nutrients - like iron, zinc, calcium and potassium.   


How should you buy it?  

Just look for "coconut palm sugar" or "coconut nectar sugar" in the health food section by the natural sweeteners. The coconut sugar should be the only ingredient. 

How do you use it?     

The beauty of this natural sweetener is that it can replace sugar one-to-one! I use it in place of sugar in breads, muffins, jams or cookies. And today, I'm sharing one of my favorite ways to use it -  tossed with almonds, pecans or cashews and roasted to create a slightly sweet cinnamon nut. 

This is so easy to toss together in a bowl and spread on a cookie sheet. And since it takes only 10 minutes to bake... I mean, seriously.

Coconut Sugar Roasted Nuts

  • 1 1/4 cups raw almonds, pecans or cashews
  • 1 tablespoon melted coconut oil (you can also double the recipe and use 1 egg white)
  • 1 tablespoon coconut palm sugar
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon sea salt


  1. In a medium bowl, toss the nuts with the coconut oil until coated. (If you are using an egg white, then whisk the egg white until frothy, and toss with the nuts until the nuts are completely coated). 
  2. Add the coconut sugar, cinnamon and salt to the nuts and toss until well coated. 
  3. Spread on a baking sheet lined with parchment paper and bake at 400 degrees for about 10 minutes, taking out before they turn too dark (should be lightly golden).
  4. Let cool completely before serving. Store in mason jars or any airtight container. 

Happy (& healthy) snacking!