The leaves of the herb Stevia rebaudiana, which are available in powder and tablet form, can be used to sweeten foods and drinks in much the same way sugar is used. However, stevia leaf is calorie-free and has a greater concentration of sweet flavor than sugar. Therefore, when comparing stevia leaf and sugar, a much smaller portion of stevia leaf than sugar can be used to create the same amount of sweetness. "Techniques of Healthy Cooking" suggests starting with a portion of stevia leaf equal to 25 percent of the amount of sugar that you normally use and adjust to taste. For example, if you usually add 2 tbsp. of sugar to your coffee, try adding 1/2 tbsp. of stevia leaf and adjust to taste.
Step 1
Mix stevia leaf powder or tablets into your beverages to sweeten them. Stevia leaf tablets are especially convenient to carry in a small bag in your purse or pocket, allowing you to easily sweeten drinks at the office and restaurants. Generally, one tablet provides the same sweetness as 2 tsp. of sugar, according to "Contemporary Nutrition."
Step 2
Substitute powdered stevia leaf for sugar when baking. Remember to use a portion of stevia powder equal to only 25 percent of the amount of sugar that is normally used in the recipe. For example, if the recipe calls for 1 cup of sugar, use only 1/4 cup of stevia leaf powder to accommodate for stevia leaf's sweetness concentration.
Step 3
Sprinkle a pinch of stevia leaf powder onto foods that you would otherwise sweeten with sugar, such as oatmeal, unsweetened cereal and fresh fruit.
Step 4
Use a dash of stevia leaf powder instead of sugar when preparing sauces, such as spaghetti sauce, that commonly incorporate sugar.
References
- "Techniques of Healthy Cooking"; The Culinary Institute of America; 2007
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2008
Member Comments