BonPom E-Book 27 - Coconut Palm Sugar

E-Book 27

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here is little doubt that excess sugar consumption is one major reason for the increasing incidence of weight gain in the developed world. Sugar has also played its part in the rise in numbers of people suffering from type 2 diabetes, cardiovascular disease and some types of cancer, as well as many other chronic diseases. Unsurprisingly the search is on for healthier and less processed alternatives to the granulated sugar and high fructose corn syrup that pervade so many products and recipes. That’s where BonPom’s coconut palm sugar comes in to the picture.

The Origins of Coconut Palm Sugar The coconut palm tree is the most numerous palm in the world. The trees are wide spread in East Africa, Southern Asia and the Pacific. Coconut palm sugar, or coconut sugar, has been used as a sweetener for thousands of years.

Coconut sugar comes from the sap of the coconut palm tree and should not be confused with palm sugar which comes from the date palm tree.. To make coconut palm sugar a cut is made in the flower of the coconut palm and the liquid sap is drained off into bamboo containers. The sap is then filtered to remove impurities before being heated in large cooking vessels until most of the water has evaporated (1). Depending on how much water is evaporated off the sap can be reduced to a crystal, block, soft paste or granules

Taste and Flavour

How to Use Coconut Palm Sugar

Coconut sugar does not taste of coconuts as it comes from the flowers rather than the coconuts. Instead it has a subtle sweet flavour similar to soft brown sugar. That said, its flavour can vary depending on the species of coconut, when and where it was harvested, the age of the tree and the methods used to reduce the sap.

Coconut sugar can be used to replace sugar on a 1:1 basis in most recipes. So for every tablespoon of sugar use a tablespoon of coconut sugar. It is not as fine as granulated or caster sugar so there may be a speckled appearance to the finished product. To aid the combining of coconut sugar with other ingredients allow the coconut sugar to dissolve into the liquid ingredients for five minutes, stirring occasionally, before combining it with the dry ingredients.

The Glycaemic Index and Coconut Palm Sugar The Philippine Coconut Authority reports the Glycaemic Index (GI) of coconut sugar to be 35, meaning it is classified as being a low GI food (2). This means that it will not raise blood sugar levels as rapidly as some other sugars, thus reducing the insulin response.

The likelihood of a subsequent blood sugar crash and its associated fatigue, irritability and cravings is also reduced. The lower GI may be due to the fibre, inulin, in coconut palm sugar slowing glucose absorption.

Coconut sugar is also lower in fructose than some other sugars and sweeteners. Unlike glucose, fructose is broken down in the liver. Excessive fructose consumption can result in the formation of triglycerides (blood fats) which may, in turn, increase the risk of cardiovascular disease.

The Nutrient Content of Coconut Palm Sugar Unlike many sugars and syrups, which are nutritionally void, coconut palm sugar retains some of the nutrients found in the coconut palm including B vitamins, potassium, magnesium, calcium, zinc, iron and copper, as well as phytonutrients such as polyphenols, flavanoids and anthocyanidins, all of which have antioxidant properties.

Coconut Palm Sugar and the Environment Not only may coconut sugar be better for your health, it is also better for the health of the planet. The United Nations’ Food and Agriculture Organization pronounced coconut sugar as the most sustainable sweetener in the world in 2014. This is because the trees use very little water, and the processing needed to produce the coconut sugar is minimal compared to some other sugars meaning far less fuel is needed in its production. In addition a coconut palm tree can produce coconut sugar for approximately 20 years (3).

Recipes Fruit and Walnut Cake Gluten Free and Dairy Free 3 eggs, beaten 2 tbsp olive oil or coconut oil, melted 1 tsp vanilla extract Zest and juice of one orange 3 tbsp BonPom’s coconut palm sugar 1 cup of almond flour 1 cup of buckwheat flour or gluten free flour 1 tsp baking powder 1 tsp mixed spice ½ cup of dates, chopped ½ cup of raisins ½ cup of goji berries 1 cup of walnuts, toasted and chopped Combine the eggs, oil, vanilla extract, orange juice and zest, and coconut sugar in a large bowl. Leave for 5 minutes, stirring occasionally.

In another bowl combine the almond flour, buckwheat flour, baking powder and mixed spice and mix well. Add the fruit and nuts then stir the wet ingredients into the dry.

Line a loaf tin and scoop the cake mixture into it. Bake at gas mark 4/180C for about 30 minutes until it is lightly browned and firm to touch.

Chocolate Hazelnut Bites

Vegan Chocolate Mousse

Gluten Free and Dairy Free

Gluten Free and Dairy Free

2 tbsp coconut oil

1 ripe avocado

2 tbsp BonPom’s coconut palm sugar

1 cup of dates or dried apricots, soaked for at least an hour

1 tsp vanilla extract

200g of silken tofu

1 tbsp coconut flour

3 tbsp cacao powder

2-3 tbsp of cacao powder

2 tbsp coconut palm sugar

¼ tsp rock salt

Juice and zest of one orange

1 cup of almond butter or peanut butter

Cacao nibs to decorate

3 tbsp gluten free oat flakes or buckwheat flakes ½ cup of mulberries, soaked in boiling water for 30 minutes 2 tbsp hazelnuts, toasted 2 tbsp cacao nibs Melt the coconut oil in a saucepan and add the coconut sugar, vanilla extract, coconut flour, cacao powder and salt. Stir well until all the ingredients are well combined.

Remove pan from the heat and stir in the nut butter. Add the oat flakes or buckwheat flakes and stir to combine the ingredients.

Peel and stone the avocado and put the flesh into a food processor with the S blade. Drain the dates or apricots, reserving the soak water, and add them to the avocado.

Add the tofu, cacao powder, coconut palm sugar, orange juice and zest and blend until smooth. If it is too thick add some of the soak water to achieve the desired consistency.

Transfer to one large bowl or individual bowls and sprinkle on the cacao nibs.

Serve immediately or store, covered, in the fridge.

Drain the mulberries and add them to the pan along with the hazelnuts and cacao nibs. Stir well. The aim is to get a really thick mixture that holds together well. Add some of the mulberry soak water if it is too dry. Add more oat flakes or buckwheat flakes if it is too wet.

Spread the mixture into a lined baking dish to a depth of about 2cm.

Cover and put in the fridge to set for at least an hour. Cut into squares. These can be stored in an airtight container in the fridge for up to 5 days.

References Punchihewa PG, Arancon RN. Coconut: Post harvest operations. Asian and Pacific Coconut Community, Food and Agriculture Organization for the United Nations14/10/99 Trinidad PT, Mallilin AC, Sagum RS et al. Food and Nutrition Research Institute – Republic of the Philippines, Dept of Science and Technology.

Glycemic Index of Coco Sugar.

Dalibard C, The Potential of Tapping Palm Trees for Animal Production, Food and Agriculture Organization for the United Nations

Vegan Chocolate Mousse

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