Deepavali, the festival of lights, is about a tray of sweets going from house to house. By the third plate, most of us have had more sugar than we planned. This week is a good time to test a few recipes before the day itself, so the tray you hand out tastes right and asks a little less of everyone.

The Ancient Nutra team's approach is simple: keep the sweets, trim the sugar, and be honest about what a swap can and cannot do. Below are three classics, each reworked with Ancient Nutra's Coconut Sugar.

First, what the swap does and does not do

Coconut sugar has a soft caramel flavour and a darker colour, and it dissolves a little more slowly than white sugar. It has about the same calories per spoon. The World Health Organization advises keeping free sugars below 10 percent of daily energy, with extra benefit below 5 percent (WHO, healthy diet fact sheet), and that applies to coconut sugar too. So each recipe below also cuts the quantity. For more on the common claims, see our 5 myths about coconut sugar.

Swap 1: coconut ladoo with less sweetener

Many ladoo recipes lean on condensed milk. This version uses coconut sugar and a splash of milk, and the toasted coconut carries most of the flavour.

1. Warm the coconut in a dry pan on low heat for 2 to 3 minutes, until fragrant.
2. Add the milk and coconut sugar. Stir for 6 to 8 minutes, until the sugar melts and the mixture pulls away from the pan.
3. Stir in the cardamom and salt. Cool for 5 minutes, until you can handle it.
4. Roll into small balls with slightly damp hands. They firm up as they cool.

Swap 2: rava kesari, sweetened to taste

Kesari is often made with close to a cup of sugar for every cup of semolina. Coconut sugar at three quarters of a cup gives a fudgy, toffee-toned result. The colour will be brown rather than the usual bright orange.

1. Roast 1 cup fine semolina in 2 tablespoons ghee for 4 to 5 minutes, until it smells nutty.
2. Bring 2 1/2 cups water to a boil. Pour it in slowly while stirring to avoid lumps.
3. When the semolina has absorbed the water, add 3/4 cup coconut sugar and stir for 3 to 4 minutes, until glossy.
4. Finish with 1 tablespoon ghee, cardamom and fried cashews. Serve warm.

Swap 3: pal payasam with the sugar added last

Milk rice pudding is the sweet most people expect at a Deepavali table. The trick with coconut sugar is timing: add it off the heat, so the milk does not split.

1. Simmer 1/3 cup rice in 4 cups milk on low heat for 25 to 30 minutes, stirring often, until soft and creamy.
2. Turn off the heat and let it rest for 2 minutes.
3. Stir in 1/3 cup coconut sugar and a pinch of cardamom until dissolved. Taste before adding more.
4. Serve warm, or chill for a thicker pudding.

Three ways to lighten the tray, whatever you use

• Cut the sweet, not the flavour. Cardamom, toasted coconut and cashews make a sweet taste richer without more sugar.
• Make them smaller. Half-size portions mean a full tray feels generous.
• Pair them with something unsweetened. A plain cup of tea or a few nuts balances the plate. For a low-sugar evening drink, try our hot chocolate with less added sugar.

The bottom line

Coconut sugar will not turn a sweet into a health food, and it should not be treated as one. What it can do is give your Deepavali recipes a deeper, toffee flavour while you use less. Try one swap this week, and adjust to your family's taste.

Coconut Sugar

A caramel-toned sweetener for baking, sweets and warm drinks.

Shop Coconut Sugar

Sources and further reading

• Healthy diet fact sheet, World Health Organization.

Written by the Ancient Nutra Wellness Team. The team researches, sources, and tests every ingredient before it earns a place in an Ancient Nutra blend. Questions? Email info@ancientnutra.com or message Ancient Nutra on Instagram.

Medical disclaimer: This article is for educational purposes only and is not medical advice. Statements have not been evaluated by the FDA. Ancient Nutra products are not intended to diagnose, treat, cure, or prevent any disease. Speak with a qualified healthcare provider before starting any new supplement, especially if you take prescription medication or have a medical condition.