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April 26, 2013 by Leanne Vogel March 3, 2017Sugar is an essential component of most desserts, including raw ones. It’s always controversial and, let’s face it, it’s also delicious! Luckily, we have a wealth of unrefined sweetener options at our fingertips nowadays, and I like to make good use of many of them in my raw food desserts. POWER POSSE POST BY RAW PASTRY CHEF, AMBER SHEA CRAWLEY Coconut nectar: My #1 liquid sweetener of choice these days is the ambrosial amber syrup known as coconut nectar. Not only is it utterly scrumptious, it’s also low on the glycemic index and chock-full of amino acids, essential minerals, and B vitamins. I consider it the ideal liquid sweetener. Maple syrup: Since maple syrup is the boiled sap of maple trees, it is not raw, but I use it freely in my raw dessert recipes. It’s minimally processed and actually contains respectable amounts of minerals like manganese and zinc. Plus, its distinct taste is simply irreplaceable. Always buy 100% pure maple syrup (never “pancake syrup”), and stick with Grade B, which has the most robust flavor.
Date syrup: Consists of puréed dates and water. Homemade date syrup contains all the fiber and potassium of whole dates, making it a true whole-food sweetener.Coconut coconut sugar: Whether you call it coconut sugar, coconut sugar, coconut crystals, or jaggery, this is one fantastic granulated sweetener. Coconut coconut sugar is my very favorite granulated sweetener, with its low glycemic index, high mineral and B-vitamin content, and marvelous flavor (like brown sugar with a caramel edge—divine!). You can always substitute Sucanat or date sugar if you prefer. Dates: Luscious, potassium-packed dates are an all-purpose staple in raw desserts, and they are my favorite whole-food sweetener. Their sticky texture can bind together brownies, bars, pie crusts, energy balls, and more, or they can be blended into fillings and purées. Semi-dry Deglet Noor dates are the most common and inexpensive variety, and they often come pre-pitted. Medjool dates are the softest, sweetest variety, and they tend to be sold with their pits still in. Always remove the pits from your dates before using them! Many other delicious dates exist (Barhi, Halawi, Khadrawi, and honey dates are some other well-known varieties)—use whichever one you love best! Raisins: Dark (also called Thompson or Flame) raisins and golden (including Sultana and Hunza) raisins are not only excellent ingredients in their own right, they can also make an affordable and readily-available substitute for dates. When subbing raisins for pitted dates, make sure your raisins are nice and soft; dried-out ones won’t work nearly as well.
HI! I’M LEANNE
Nutrition educator + keto enthusiast. I want to live in a world where every woman loves her body, nourishing fats are enjoyed at every meal, and the word “restriction” isn’t in the dictionary.