Maple syrup
sweet and tasty
a good sugar substitute

Maple syrup is a natural food.  Sap is drained from the maple tree and then it is boiled until it reaches a pleasing color and consistency.  There are various grades of syrup, but I always used to buy grade B. It is from sap that is obtained later in the season. It has a wonderful flavor.

I used to buy grade B, but it seems that the grading system has changed. Now you can buy Grade A which comes in different colors which seem to line up with the previous grading system. There is just Grade A with a description.

  • There is grade A - amber color - the original Grade A - good on your pancakes
  • Grade A - dark and robust color - This appears to be my favorite which used to be called Grade B - great flavor, can be used in baking and of course on the pancakes or french toast
  • Grade A - very dark and very strong - used to be Grade C - good in baking


You will find some important nutrients in maple syrup 
The nutrients below are contained in 1 tablespoon of maple syrup

  • riboflavin 
  • niacin
  • Vitamin B5
  • Vitamin B6
  • folic acid
  • biotin
  • Vitamin A


  • zinc - 6% of daily value
  • Manganese - 33% of daily value
  • Magnesium - 1% of daily value
  • Phosphorus - 2 mg per 100g
  • potassium - 1% of daily value
  • iron - 1% of daily value
  • calcium - 3 % of daily value

Maple syrup has antioxidants (such as phenolics) which help to  fight inflammation in your body caused by free radicals.

Maple syrup is lower on the glycemic index than sugar with the added bonus of vitamins, minerals and antioxidants for health.

I feel comfortable using maple syrup as a sugar substitute. It tastes good and has the bonus of vitamins and minerals. When I am craving sugar (I try to ignore this when I can), I sometimes eat a spoonful of maple syrup. This is quite satisfying.

Maple syrup is good for baking

Dark and robust or dark and very strong maple syrup can be used instead of honey or corn syrup in your favorite recipes. 

  • good in pecan pies or as a substitute in recipes calling for honey or corn syrup
  • good in cake recipes or gingerbread
  • Make sure to use 100% pure maple syrup

How to substitute maple syrup for sugar in a recipe

  1. Use 2/3 cup of syrup for every cup of sugar
  2. Use 1/4 cup less liquid in your recipe - if there is no liquid, you will need to add a couple more tablespoons of flour.
  3. Lower the oven temperature by 25 degrees
  4. Substitute maple syrup for molasses in recipes

maple cinnamon toast

Maple cinnamon toast
2   T maple syrup
1   t cinnamon

Mix together and spread on your toast. Healthy bread such as Ezekiel bread makes the best toast.

maple butter

Whip together butter and as much maple syrup as you like. It is delicious on rolls or biscuits. Yummy! When my mother was a child she often had corn syrup mixed with butter on toast for breakfast or just dipped buttered toast in corn syrup. We also ate it often for breakfast as children. Maple butter is so much better and so much healthier.