Tag Archives: coconut palm nectar

Crispy Shredded Brussel Sprouts

Crispy Shredded Brussel Sprouts (with optional bacon)

crispy brussel sprouts bacon vegetable fiber cabbage leafy green vitamin c

The bacon in this recipe is totally optional. The brussel sprouts are delicious and full of flavor without it so it can easily be made paleo and vegan.

Crispy Brussel Sprouts
Prep time
Cook time
Total time
Crispy Brussel Sprouts
Recipe type: Paleo, Vegan
  • 3 cups shredded brussel sprouts
  • 1 teaspoon coconut oil
  • ½ teaspoon minced garlic
  • 4 tablespoons vegetable broth
  • 1 tablespoon finely diced onion
  • 1 teaspoon coconut palm nectar or coconut palm sugar (can sub with brown sugar but recipe will not be paleo if you use it)
  • pinch salt and pepper
  • **Optional: 4 slices crispy bacon**
  1. **If using bacon, cook until crispy then finely chop**
  2. Chop nubby off of the brussel sprouts and peel off any unattractive leaves. Slice brussel sprouts in half and finely chop until shredded. I used my food processor to shred them but you can do it by hand too.
  3. In a large skillet heat oil and add onion, garlic, vegetable broth, salt/pepper and coconut palm nectar. Saute for a couple of minutes on medium, stirring making sure everything is combined.
  4. Stir in brussel sprouts and combine. (If using bacon, add that as well)
  5. Continue heating on medium to low for about 15 minutes stirring every couple of minutes. The mixture should crisp up and start to brown. Make sure to stir so that it crisps up throughout.
  6. Serve alone or top with your favorite protein.



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Coconut Palm Sugar & Nectar Explained

Coconut Palm Sugar & Nectar Explained

coconut palm nectar glycemic vitamins sugar vegan gluten free insulinI originally heard about Coconut Palm Sugar on the Dr. Oz Show. He was talking about this new sugar that didn’t cause sugar spikes and crashes making it better for diabetics, contains vitamins and could be used exactly the way you would use regular sugar in your coffee and baking with a 1:1 ratio.

Coconut palm sugar and nectar both have a low glycemic index (GI) measurement of 35 (compared to cane sugar’s 50). There are many benefits to mainly eating the low glycemic way.

  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbohydrates improve diabetes control
  • Low GI carbohydrates reduce the risk of heart disease
  • Low GI carbohydrates reduce blood cholesterol levels
  • Low GI carbohydrates reduce hunger and keep you fuller for longer
  • Low GI carbohydrates prolong physical endurance
  • Low GI diets help people lose and control weight
  • Low GI diets help minimize carbohydrate cravings
  • Low GI diets help minimize energy crashes

The low GI makes it an ideal natural sweetener for diabetics, those interested in weight loss, or anyone simply looking for a healthier alternative to standard sweeteners.

Not only is coconut palm sugar and nectar delicious but both have a high mineral content, is a rich source of potassium (25% more than bananas), magnesium, zinc and iron. It also contains Vitamin B1, B2 B3 and B6. What’s more is that neither one is chemically produced keeping them in a natural, whole food state.


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Coconut Palm Sugar is produced by tapping the sweet nectar from the tropical coconut palm tree flower and drying the nutrient rich juice in a large open kettle drum. The juice condenses into a delicious brown crystals.


coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable


Coconut Palm Nectar is produced the same way except it is kept in the liquid form similar to honey or maple syrup.



They are fantastic in brownies, cookies and cakes and also makes a perfect topping for oatmeal. Coconut Palm Sugar and Nectar are commonly used in Asian dishes to give that signature sweet flavor.

I personally use the Trader Joe’s Organic Coconut Sugar and Big Tree Farms Coconut Palm Nectar. I cook and bake with the sugar and use the nectar in my tea, drizzle on breakfast quinoa,  among other things just like I would honey. The flavor reminds me of a combination of brown sugar, butterscotch and caramel.

Sugar doesn’t have to be off limits as long as you make the right choices. Just another example of a small change that can make a big difference.

Hail to the coconut!

coconut palm nectar low glycemic index b vitamins potassium caramel brown sugar liquid vegan gluten free organic sustainable



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