Smell the sweet aroma of sweet and spicy healthy candied pecans cooking! Coconut sugar candied pecans offer a combination of crunchy nuts and caramelized sweetness. While traditional candied pecans are typically made with refined sugar, coconut sugar can be substituted as a healthier alternative, providing a similar taste and texture while offering potential health benefits.
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Using Coconut Sugar for Healthy Candied Pecans
Coconut sugar, derived from the sap of coconut palm flowers, is a natural sweetener with a rich caramel-like flavor. Unlike refined sugar, it retains some of its nutritional value, including minerals like iron, potassium, zinc, and magnesium. Additionally, it has a lower glycemic index (GI) compared to refined sugar, meaning it causes a slower rise in blood sugar levels.
If you are just starting out using coconut sugar, check out my tutorial on baking with coconut sugar. In addition to this easy recipe, I also suggest trying your hand at making some coconut sugar brownies and for a fun challenge make some coconut sugar caramel sauce!
Ingredients
This recipe uses minimal ingredients so you'll need to only grab a few items! To make this healthy pecan dessert you will need:
- coconut sugar
- cinnamon
- salt
- pecan halves
- egg white
- vanilla extract (optional)
- water
Instructions
- Preheat the oven to 300°F. Line a baking sheet with parchment paper.
- In a large bowl, combine the pecan halves, coconut sugar, egg white, water, vanilla extract, and cinnamon.
- Toss well until the pecans are evenly coated.
- Spread the coated pecans in a single layer on the prepared baking sheet.
- Bake for approximately 30-40 minutes, stirring occasionally, until the pecans are golden brown and caramelized.
- Remove from the oven and let cool completely.
Tips for Healthier Candied Pecans
- Use high-quality coconut sugar for a richer flavor and optimal nutritional value.
- To enhance the flavor, add a pinch of nutmeg or ginger to the spice blend.
- For a touch of elegance, sprinkle the cooled candied pecans with a pinch of sea salt.
- Enjoy the candied pecans as a healthy snack, topping for salads or yogurt, or as an addition to desserts.
Substitutions
For health preferences like food allergies, you may need to make a few substitutions. While this recipe by itself already makes them gluten free candied pecans, you may need to make a few substitutions if you want to make your candied pecans vegan.
- Gluten free: This recipe is already gluten free.
- Vegan: Omit the egg white.
- Dairy free: This recipe is dairy free.
Storing
You can store your candied pecans in an airtight container for up to one week.
Frequently Asked Questions
While coconut sugar offers some potential health benefits over refined sugar, such as a lower GI, it is still a source of calories and sugar. Consuming them in moderation is key to maintaining a healthy diet.
Coconut sugar has a slightly different flavor profile than refined sugar, with a more caramel-like and earthy taste. Some people may prefer the taste of coconut sugar, while others may not notice a significant difference.
Yes, you can substitute coconut sugar with maple syrup, honey, or other natural sweeteners. However, the flavor and texture may vary slightly depending on the substitute used.
Store the cooled candied pecans in an airtight container at room temperature for up to one week.
Coconut Sugar Healthy Candied Pecans
Equipment
- baking sheet
- Parchment paper
Ingredients
- 1 cup coconut sugar
- 1 tablespoon cinnamon
- 1 teaspoon salt
- 4 cups pecan halves
- 1 egg white
- ½ teaspoon vanilla extract optional
- 1 teaspoon water
Instructions
- Preheat oven to 300 degrees. Line a baking sheet with parchment paper and set aside.
- In a small bowl, combine the cinnamon and salt.
- In a large bowl, combine the egg white, vanilla and water, whisking until frothy. Add in the sugar, than allow to sit for 1-2 minutes to allow the sugar to dissolve. Add in the pecans and cinnamon mixture, continuing to stir until combined and pecans are well coated.
- Pour the pecans onto the baking sheet and spread out. Bake at 300 degrees for 30-40 minutes. Stir every 15 minutes to allow for even baking.
- Remove from oven when pecan mixture has hardened. (Be careful not to allow too long of baking or they will burn!) Allow the pecans to cool on the baking sheet, then move to an airtight container to store. The pecans will stay good for up to one month.
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