| Sugar
Substitutes: Stevia and Chicolin.
Facts About Stevia
Stevia rebaudiana bertoni (Stevia) is
a member of the Compositae family. The Stevia plant is native to
eastern Paraguay (the Amambay
Mountain Range) and the adjacent Parana Estate of Brazil. Stevia was
first discovered by the Guarani Indians of Paraguay long before
Columbus arrived in the New World. Stevia has been consumed since
ancient times to sweeten Yerba Mate tea (Ilex paraguayensis).
The amount of Stevioside in the leaf
varies with climate, soil conditions, and time of harvest. The
sweetness of Stevia leaf can also be increased through selection of
improved varieties of Stevia plants. Stevia can range from 200 to 300
times sweeter than sugar.
People have consumed Stevia for
centuries with no known side effects. Individuals who cannot tolerate
sugar or other sweeteners can use Stevia leaf or Stevia extract.
Studies suggest that Stevia has a regulating effect on the pancreas
and could help stabilize blood sugar levels in the body, therefore
making Stevia wise for people with diabetes, hypoglycemia, and
Candidacies. Traditionally Stevia is indicated as a cardiotonic,
anti-gas, and for obesity. Stevia is also used to reduce acidity
(heart burn), hypertension, and to lower uric acid levels. Research
suggests that Stevia will fight
bacteria in the mouth. Stevia is considered an effective medicine to
help in the maintenance of a "perfect health balance." The
sweetening power of white Stevia extract is estimated to be 300 times
that of sugar. One pound of Stevia has the sweetening power of 300
pounds of sugar. Both leaf and extract may be used in cooking.
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Stevia Conversion Chart
| Sugar |
Stevia leaf/powder |
Stevia Extract |
|
1 tsp |
1/8 tsp |
Dust on spoon |
|
1 Tbsp |
3/8 tsp |
½ Pinch |
|
¼ Cup |
1 ½ tsp |
A Pinch |
|
½ Cup |
1 Tbsp |
1/8 tsp |
|
1 Cup |
2 Tbsp |
¼ tsp |
Cooking with Stevia does require a learning curve, but since the
advantages of reducing sugar in your diet (as well as eliminating your
consumption of aspartame and other artificial sweeteners) are so
important, it's well worth the effort.
The most important thing to remember
is not to use too much, which can result in excessive sweetness
and an aftertaste. Always start with the exact amount called for
in a recipe, or even a little less, then taste before you add any
more.
Stevia is delicious in almost any
recipe using fruit or dairy products, but does present a bit of a
challenge when used for baking, since it lacks sugar's abilities to
add texture, help soften batter, caramelize, enhance the browning
process, and feed the fermentation of yeast. On the other hand,
one of the excellent facets of Stevia is that high temperatures do not
affect its sweetening properties.
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FAQ
Q. How many calories are in Stevia?
A. Virtually none. And the refined Stevia extracts are considered to be
non-caloric.
Q. Will Stevia raise my blood sugar
levels?
A. Not at all.
Q. Can I use Stevia if I am diabetic?
A. Diabetes is a medical condition that should be monitored and treated
by a qualified physician or health care practitioner. Stevia can be
part of a healthy diet for anyone, including those with blood sugar
problems, since it does not raise blood sugar levels. Always ask your
doctor when changing your diet. If they do say no to Stevia, ask them
politely for the current research to support their opinion.
Q. Will Stevia harm my teeth?
A. Two tests conducted by Purdue University's Dental Science Research
Group have concluded that stevioside is both
fluoride compatible and "significantly" inhibits the
development of plaque, thus Stevia may actually help to prevent
cavities.
Recipes
Baking With Stevia: Recipes for the Sweet Leaf
- by Rita DePuydt
A 90 page cook book by Rita DePuydt. This cook book uses Stevia to
enhance very small amounts of natural sweeteners. Comb lay-flat
binding, 5.5" x 8.5" recipe book. Great recipes.
Stevia Sweet Recipes: Sugar-Free-Naturally
- by Jeffrey Goettemoeller
More than 100 sweet, delicious recipes from the Goettemoeller family.
Now giving up sugar does not have to mean giving up your favorite
dessert - nor do you have to compromise sweetness or taste.
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Lemonade
Yield: 10 8-ounce servings
-
2 cups fresh squeezed lemon juice
-
8 cups water
-
2 teaspoons Stevia liquid concentrate
- ice cubes
-
lemon for garnish
- Combine all of the ingredients in a pitcher
and stir until well blended.
- Pour into ice-filled 10-ounce glasses,
garnish with lemon slices, and serve.
If you aren't going to drink this all in the same day, I recommend
adding the Stevia just prior to drinking.
Chocolate Chip Cookies
YIELD: About 4 dozen
-
2 cups all-purpose flour
-
3/4 teaspoon sea salt
-
3/4 teaspoon baking powder
-
1 egg
-
1/2 teaspoon white Stevia powder
-
1 teaspoon vanilla flavoring
-
1 cup salted butter, softened
-
1 1/4 cups chocolate chips
- Preheat the oven to
350° F. Lightly grease a cookie sheet and set aside.*
- In a medium mixing bowl, sift together the flour, salt,
and baking powder, and set aside.
- Place the egg, Stevia, and vanilla in a large mixing
bowl, and beat well with a wooden spoon or an electric hand-held
mixer. Slowly add the butter, continuing to beat until the
mixture is smooth and creamy.
- Add the flour mixture
to the butter mixture, 1/2 cup at a time, stirring well with a wooden
spoon after each addition. Fold in the chocolate chips.
- Drop heaping
teaspoons of batter on the cookie sheet, about 2 inches apart.
Bake for 20 to 25 minutes, or until the cookies are golden brown.
*Instead of
greasing a cookie sheet, you can cover it with parchment paper, which
makes for quick and easy cleanup.
If your kids like these cookies, you
might want to try switching to carob chips. If this goes over well,
then try adding some nuts and cutting down the amount of chips. Do
this slowly or they will catch on to your tactics!
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Chicolin is a food substance
derived from the whole tubers of the
Chicory plant. Inulin, its major component (87% of the total
powder
weight), is a soluble fibre found in numerous roots in various
amounts
such as Dahlia Flower Tubers, Chicory Roots, Dandelion Roots,
Burdock
Roots, Jerusalem Artichokes, Asparagus and Onions. Chicolin
contains 87%
Inulin and 6% naturally occurring root sugars, giving it a mildly
sweet,
pleasant tasting cotton candy flavour.
With the Chicolin from Bioquest,
I recommend mixing one package of their Stevia with one package of
their Chicolin.
Here are some locations where you
can buy Bioquest Chicolin and Stevia:
Genesis Nutrition
264 E. Broadway
Vancouver, B.C.
Phone: 604-879-2800
Genesis Nutrition
1040 Davie St.
Vancouver, B.C.
Phone: 604-608-0318
Genesis Nutrition
6620 #3 Road
Richmond, B.C.
Phone: 604-276-0020
Surrey Natural Foods
Surrey, B.C.
Phone: 604-588-3828
Nutrition House
Guildford Town Centre
Surrey, B.C.
Phone: 604-582-5504
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Recipe
Crunchy Banana Muffins
1 c. overripe bananas (mashed)
1 egg
1/3 cup butter
1/3 cup organic barley flour
1/2 cup wheat germ
1 cup rye flour
1/2 cup shredded coconut (unsweetened)
1/2 tbsp. Chicolin/Stevia mix (see above)
1/2 tsp. pure vanilla extract
1/4 cup water
1 1/2 tbsp. sugar mixed with 1 tsp. cinnamon
- In bowl mix bananas with butter. Add egg & vanilla. Whisk flours together, add wheat germ, coconut, Chicolin/Stevia mixture, vanilla and
water.
-
Mix dry ingredients with wet (don't over mix, just moisten is
better).
-
Top muffins before cooking with cinnamon & sugar mixture.
- Bake at 350° F for 20 min.
Makes 8 medium sized muffins. ENJOY!
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