Stan Samples, Author at The Authoritative Voice for the Stevia Industry

Gingerbread with Lemon Sauce

Makes 9 Servings

Ingredients

Gingerbread

1/2 cup butter
1/2 cup Stevia In The Raw
3/4 cup molasses
1 egg
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup boiling water

Sauce

1/2 cup Stevia In The Raw
2 tablespoon cornstarch
1 cup water
1 tablespoon grated lemon peel
1/4 cup lemon juice
1 tablespoon butter
1 tablesppon thin strips crystallized ginger, if desired

Directions

Heat oven to 350°F (325°F for dark pan). Spray 9-inch square baking pan with cooking spray. In large bowl, beat butter and Stevia In The Raw with electric mixer on medium speed until smooth and creamy. Beat in molasses and egg. Beat in flour, baking soda, ginger, cinnamon and salt on low speed until mixed. Mix in water on low speed, scraping sides of bowl if necessary. Pour into pan. Bake 35 to 40 minutes or until toothpick inserted in center comes out clean. Cool at least 15 minutes.

Meanwhile, in 1-quart saucepan, mix 1/2 cup Stevia In The Raw and cornstarch. Stir in water. Cook over medium heat until clear and thick, and mixture is bubbly, stirring frequently. Cook 1 minute, stirring constantly. Stir in remaining sauce ingredients except crystallized ginger. Serve over gingerbread. If desired, top each dessert with a few pieces of crystallized ginger.

Nutritional Information

Calories 360
Fat 12g
Sodium 230mg
Carbohydrates 63g
Dietary Fiber 1g
Sugars 37g
Protein 4g

Recipe courtesy of InTheRaw.com.

Using Stevia to Meet New Dietary Guidelines

January 2016 was an exciting month in the world of nutrition, as it brought the highly-anticipated release of the 2015-2020 Dietary Guidelines for Americans (DGA). The DGA is a resource that supports policy makers and health professionals in helping Americans make healthy choices. The DGA is released every five years to reflect changes based on the latest scientific evidence regarding nutrition.

New Guidelines Recommend Limiting Added Sugars

One of the most talked about changes in the updated DGA is the recommendation to limit added sugars to no more than ten percent of daily calories. While previous editions of the DGA recommend limiting added sugar – this is the first time an actual “upper” limit has been advised.

Note: This recommendation refers only to sugars added to food products; not naturally occurring sugars that you find in fruit and dairy.

How Do You Know if a Food Has Added Sugars?

The best way to assess if sugar has been added to a food is to read the ingredient list. There are many different types and names for sugar. To help you in identifying sugars, here is a list from the USDA.

Quick tip: The ingredient list is organized in order of weight, so therefore the higher sugar is on the list you can assume the higher the sugar content per serving.

What Does Ten Percent Look Like?

What does a ten percent of caloric intake look like in the real world? In an average 2000 calorie diet this would equate to about 200 calories per day. This means there’s not a lot of wiggle room for added sugar in your diet. So, what steps can you take to reduce the amount of added sugar in your diet to a more reasonable and moderate amount?

Become Nutrition Label Literate. Read labels to be able to compare and choose products that have less, or no added sugar. The FDA has a handy guide on how to read nutrition labels.
Beverage Choices. When you hydrate, choose water, unsweetened tea or coffee, low-fat milk, 100 percent juice, or other calorie-free drinks.
Breakfast or PBJ? Whether you’re having waffles or making a PBJ, use low or no-added sugar jellies, jams and syrups.
Sugar Alternative. Replace sugar with low-calorie or zero-calorie sweeteners such as stevia.

Looking For Ways to Reduce Added Sugar? Choose Stevia.

Let’s face facts, while many people desire to be healthier the taste of plain yogurt or unsweetened tea may not appeal to everyone. If you are looking to adapt your sugar intake to the DGA’s recommendations – stevia is a natural, zero-calorie sweetener that can help you enjoy the foods you love while decreasing your sugar intake. Not only is stevia zero calories, but it also does not impact blood sugar making it safe for people with diabetes. It comes in both powder and liquid forms so that it can be used in a variety of foods, and it can even be used in baking.

Suggestions for Stevia

Stevia can really be used in any food or beverage as an alternative to sugar. It makes it easy combine your personal food preferences with a diet that meets the new DGA guidelines. Here are some easy (and tasty) suggestions to begin using stevia in your diet.

Try a few drops of vanilla stevia in your afternoon chai tea for a virtually calorie-free pick me up.
Mix a ½ cup of low-fat cottage cheese with one packet stevia and a dash of cinnamon for a calcium rich, protein packed, low-cal snack.
Replace the sugar in a brownie recipe with stevia for a rich dessert lower in calories and sugar.

Check out the recipe section on Stevia Benefits to get more ideas on different ways you can use stevia.

Finally, the DGA made another big change in its latest edition – urging Americans to focus on making small changes to help transitioning to a healthier diet feel manageable and sustainable. A small change like switching from sugar to stevia is a perfect complement to this recommendation and reducing added sugar.

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Healthy Big Game Sunday

Big Game Sunday is for many the first test in your resolution for a healthier year. It’s day spent not only cheering for your favorite team, but indulging in a buffet of high-calorie snack foods and alcohol. Your average American will take in more than a day’s worth of calories just during the game. One trick of creating a healthier lifestyle is to find the middle ground between going overboard and feeling deprived. So, don’t get sidelined from your goals, you can enjoy a day of football, fun, and delicious foods and without ditching your healthy resolutions.

Skinny Buffalo Chicken Dip

Dips are a staple of any Super Bowl part but tend to be laden with high-fat ingredients. The delightful dip uses Greek yogurt and reduced fat cream cheese to cut calories without sacrificing taste.

Teriyaki Chicken Wings with Hot Mango Dipping Sauce

What game day party would be complete without wings?! Ditch the fryer and swap out the sugar for stevia for tasty guilt-free wings.

Chili

Chili is a quick and easy option to warm up your guests and it is simple to make it healthy.

Chocolate Chip Brownies

Got a sweet tooth? You don’t have to skip the dessert table with these lightened up brownies.

Veggie and Fruit Trays

Fruit and veggies make healthy and easy dippers that pair well with any dip. You can get creative and craft your own or save time and pick up pre-made trays at your local grocery store.

Pico De Gallo

This recipe is super low calorie! A refreshing mix of tomatoes, onion, cilantro and lime with a bit of jalapeno for bite that no one will be able to resist.

Pizza Nuts

Mixed nuts can be a great healthy snack, but it can be easy to go overboard if you are standing next to the snack table. Try these chick pea pizza nuts as a lower fat/lower calorie option to your usual bowl of nuts.

See! It is easy to have delicious spread that will not spread your waistline. Go Team!

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. Carolyn is a paid editorial contributor for the Calorie Control Council. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Q&A with resident RD for Stevia

Stevia…what do you know about it?

Wondering if you should use it in your coffee or tea?

Perhaps you are seeing the big bag in your local grocery store next to the sugar and you are wondering if it would work in your morning muffin recipe?

One thing is certain, stevia is gaining popularity and we are happy about that! But, we want to make sure consumers know everything they need to know about stevia and how to use it and incorporate it into their everyday lives.

Make sure to read our Facts page to learn even more about stevia as well as our Safety page. Calorie Control Council’s resident RD, Beth Hubrich, answered a few of the top questions consumers have.

What is stevia and is it safe?

Stevia, is a low-calorie sweetener made from the leaf of the stevia plant. Many people use it to sweeten their favorite foods and beverages instead of sugar to result in fewer calories. There are also many products in today’s marketplace that use stevia.

Does stevia have the same qualities when cooking and baking?

This is an important one to know with sweeteners. When cooking or baking with any low-calorie sweetener it is best to follow that manufacturers’ recipes and recommendations. Sugar provides more than just sweetness in recipes, it can also assist in browning, caramelizing, etc., so recipes will need to be adjusted accordingly. Furthermore, low-calorie sweeteners like stevia are hundreds of times sweeter than sugar, so just a small amount of stevia is needed to get the same sweetness as sugar. For some great recipes on stevia, check out our official Pinterest page here to find all types of recipes that use stevia!

Is stevia safe for people with diabetes?

Stevia is safe for people with diabetes and for others who are looking to control calories, carbohydrate and sugar intake. Before a low-calorie sweetener is allowed on the market it must be studied and proven to be safe, especially for the most vulnerable populations including people with diabetes, the elderly and children.

Beth Hubrich, MS, RD, LD Beth is well versed in clinical nutrition, food service, nutrition communications, and community and public health. She holds a B.S. in nutrition and food science from FSU and a Master’s in nutrition and food science from Texas Woman’s University. Beth has worked with CNN and has written forToday’s Dietitian and USA Today magazine. She is a member of the Academy of Nutrition and Dietetics (AND), as well as a founding member of the Weight Management and the Dietitians in Business and Communications dietetic practice groups.

Six Ways to Make Your Resolutions Stick

By this time, many people have made their resolutions and declared their intentions for 2016. If you are like a lot of people out there (myself included), this could mean exercising more and losing weight. The problem with this is that our resolutions can be very lofty and sometimes we set our expectations so high we are doomed to fail. By the time Valentine’s Day rolls around we may be resolutely slamming ourselves for not reaching our goal – especially a weight loss goal.

But, it does not have to be that way. As a dietitian and mom of three I am keenly aware that just because it is a new year, does not mean that I don’t face the same set of problems or obstacles I did last year. For me, those obstacles include a lack of time and a “mom’s at the bottom of the list” kind of mentality. But, with a few tweaks I am hoping to be more successful in actually sticking to my resolutions for 2016. Here are some simple suggestions:

Set small, attainable goals. For example, if you want to lose a total of 40 pounds, start with 5 or 10 pounds first. Once you have reached your first milestone, set another attainable goal.
Be specific about how you are going to accomplish your goals. Once you have set your (realistic) goal, determine how you are going to do it in a specific way. Instead of saying “I will exercise every day”, really take a look at your calendar and see what is doable. Perhaps a 30 minute walk at lunch is the best you can do with some added activity on the weekend. Whatever it may be, determine exactly how you are going to accomplish your goals.

Plan accordingly. As a busy mom of three, I get into trouble when I don’t plan because I am much more likely to overeat or grab a less than healthy “on-the-go snack.” To combat this, I find that grocery shopping on Sunday and having precut veggies and made ahead salads help me be prepared. If I am already hungry and pressed for time, I am much more likely to grab what’s easy and handy…. So my healthier options need to be just that!

Be accountable. A study of thousands of people who have lost more than 30 pounds or more and kept it off for 5 years shows that a key factor in keeping weight gain at bay is a “food diary.” So find what works for you and keep a record. This can be an online app, pre-portioned meals or any other tool that works for you. By nature, we are likely to underestimate what we eat and overestimate how much we exercise (even dietitians do this). So keeping a record helps you stay on track.

Thing long term. There is nothing worse than hitting your weight loss goal only to find the weight has come back six months later. To combat this, make changes you can live with over the long term. For me, I know I don’t drink as much water as I should (but setting a goal to drink a gallon of water every day is not realistic). To help increase my fluids, I look for something without calories but with taste. (I think those stevia-sweetened flavor drops you can add to your water bottles are great!) Further, giving up all carbs may not be doable either. So, if you want to cut out carbs, look for ways to cut back on refined carbs and include more fiber and whole grain carbs instead.

Be good to yourself. Not every day is going to be perfect. Remember that you are human and there will always be highs and lows in your weight loss journey. If you hit a bump, dust yourself off, re-evaluate your goals and the specific actions to accomplish those goals and start again.

Gingerbread Cupcakes

Makes 12 Servings

Ingredients

Gingerbread Cupcakes

1½ cups unbleached flour
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
2 large eggs
1/2 cup Stevia In The Raw® Bakers Bag
1/3 cup canola oil
3/4 cup unsweetened applesauce
1/2 cup unsulfured molasses
1/2 cup preserved ginger, finely chopped

Vanilla Cream Cheese Frosting

1 (6-ounce) package reduced-fat cream cheese at room temperature
2 tablespoons unsalted butter, softened
1/3 cup Stevia In The Raw® Bakers Bag
2 teaspoons reduced-fat (2%) milk
1/2 teaspoon pure vanilla extract
1/2 cup confectioners’ sugar
1 teaspoon lemon juice

Directions

Preheat oven to 350° F. Drop paper liners into muffin tin with 12 cups.

In small bowl, whisk together flour, baking powder and soda, ground ginger, cinnamon, cloves, and salt.

In larger bowl, beat eggs, then whisk in Stevia In The Raw® until almost dissolved, 1 minute. Whisk in oil until mixture resembles creamy salad dressing. Add applesauce and molasses and whisk to combine. Mix in chopped ginger. Add dry ingredients and mix until batter is combined. Spoon batter into muffin tin, filling liners almost to top.

Bake for 20 minutes, until toothpick inserted into center comes out clean. Cool cupcakes in the tin for 2 minutes. Unmold and cool cupcakes completely on wire rack.

While cupcakes are baking, in mixing bowl, use hand mixer on medium speed to whip cream cheese and butter until blended and creamy, 2 minutes. In small bowl, whisk Stevia In The Raw® with milk and vanilla until smooth, 1 minute. Add to cream cheese mixture and beat until combined. Beat in confectioners’ sugar, then lemon juice.

Spread tops of cooled cupcakes with Vanilla Cream Cheese Frosting. If desired, add sprinkles or silver dragees for decoration. Serve immediately, or refrigerate for up to 8 hours. Let refrigerated cupcakes stand at room temperature for 20 minutes before serving.

* Cupcakes can be stored in airtight container for 24 hours, or wrapped individually in plastic wrap and frozen for up to 1 month.

Nutritional Information

Calories 240
Fat 12g
Carbohydrates 29g
Protein 4g
Sodium 220mg

Recipe courtesy of InTheRaw.com.

Take Control of Late Night Snacking

That time of night is finally here, when you can sit and just relax after a hectic day. Then it hits you, that craving for a snack. You have done fantastic eating healthfully all day, and then it feels as if it just falls apart at night. You are not alone. Late night snacking is one of the most common challenges when trying to lose weight. These simple tips can help you take control of your night snacking habit.

Eat balanced meals throughout the day. Eating balanced meals can help you to meet all your nutritional needs for optimal functioning and promote satiety.
Don’t skip meals. Skipping meals puts your body on high alert that it may not have the fuel it needs and can drive you to over eat later. This puts you at high risk for consuming large dinner portions or overindulging in late night snacks.
Don’t keep snack foods in the house. When your resistance is low it can be hard to pass up easy accessible snacks. Keeping temptations out of your home is a simple way to break your late night habit.
Keep your hands and mind busy. Try activities like knitting, crosswords, playing computer games, or board games with the family. Keeping busy can help keep you distracted and not thinking about food.
Get your exercise. Exercise is not only good for health and weight management, but mood management as well. Exercise can be a great way to blow off steam instead of turning to snack foods.
Plan ahead. You can still enjoy a nice treat at night if you plan ahead for a low calorie snack that fits into your caloric needs for the day. These Red Velvet Cupcakes come in at only 160 calories by using stevia to keep sugar and calories low.

Healthy Halloween

The scariest part of Halloween can be dodging all those sweet treats and candies if you are trying to watch your diet. Halloween festivities do no need to haunt your waistline. Here are some Halloween season survival tips for a tricky situation.

Don’t go hungry. Have healthy and balanced meals throughout the day can help you control your sweet tooth while still enjoying the festivities.

Set limits. Only allow yourself one piece of candy of that left over candy per day to keep the calories down.

Avoid post-holiday sales. It can be tough to pass up that 50% off price tag, but your waistline will thank you.

Stay active. Stick to your workouts, get active with your kiddos, and take all opportunities to move to help burn off excess calories.

Track your calories. Being surrounded by temptations can make it easy to go overboard. Tracking your calories can help you stay aware of your limits and help stop holiday weight gain.

Ditch the left overs. Try to limit the amount of candy that lingering after the holidays to reduce temptations.

And if you are hosting the holiday festivities this year? Throw a party stocked with these spookily healthy treats that adults and kids alike will love.

Jackson Pollock Candied Apples – Apples do not have to be doused in caramel to be delicious. These apples are drizzled with chocolate for a light and tasty treat.

Healthy Candy Corn Snacks – These quick and easy fruit cups are a snap to make and will be the hit of the party.

Skeleton Dip – A DIY veggie tray is a fun way to include nutrient-rich veggies into the festivities.

Deviled Spider Eggs – Devilish delicious eggs are fun source of protein to help you feel full

Sugar-free red velvet cupcakes – You don’t need to skip sweet treats on Halloween when you can use stevia to help cut the sugar. Let your creativity run wild decorating your cupcakes.

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Fall Food Roundup

Autumn is a special time of year. The kids are back in school, football is in full swing and you can find PSL (pumpkin spice lattes) everywhere! All of these things and the upcoming holidays often center around the menu and typically as we start to feel cooler outside many begin bundling up and adding layers to their wardrobes. Heavier soups and comfort foods are often being made for dinner to keep us feeling cozy. Fall is the pre-party to the holiday season. Many times this means our healthier state of minds fall to sideline and sometimes add to our waistlines.

In an effort to sustain the healthy eating habits many have adapted for summer we have compiled some recipes on Pinterest to help you put together a menu for any of your fall festivities.

Tailgating and Game Watching – Football is equivalent to good finger foods that are not only easy to eat but easy to prepare that way you can enjoy the game too! Some delicious game day options are Teriyaki Chick Wings with Hot Mango Dipping Sauce, Skinny Cajun Shrimp Skewers and a slow cooker recipe for Pulled Pork.

PSL Please – Pumpkin Spice Lattes are everywhere and beyond a latte there are plenty of pumpkin spice whatever you like recipes from cakes to oatmeal to cocktails! Want to get that pumpkin spice coffee taste minus the long lines? Here’s a recipe for a Pumpkin Spice Coffee Creamer, which is dairy free and sugar free as well as a Pumpkin Spice Latte here and here. There are plenty of uses for that pumpkin spice flavor such as this Chocolate Pumpkin Spice Protein Smoothie, Hazelnut Coffee Crème Brulee, and of course the traditional Pumpkin Pie.

Be sure to visit Stevia on Pinterest for more recipes made with Stevia!

Shrimp, Pineapple and Green Pepper Kebabs with Hot and Sour Dipping Sauce

Makes 4 Servings

Ingredients

1/2 cup pineapple juice
1 tablespoon fresh lime juice
1 teaspoon reduced-sodium soy sauce
2 teaspoons Stevia In The Raw® Bakers Bag
1/2 teaspoon Sriracha chili sauce
1 teaspoon grated fresh ginger
1 ¼ pounds shelled and deveined large (18-21) shrimp
1 large green bell pepper, cut in 1-inch squares, 36 pieces
36 fresh pineapple cubes
12 (10-inch) bamboo skewers

Directions

Heat a charcoal or gas grill to medium-high for direct grilling. In a small pot, combine the pineapple and lime juices, soy sauce, stevia, chile sauce, and ginger. Cook over medium-high heat and reduced to 1/2 cup, 5-6 minutes. Pour the sauce into a small serving bowl and set aside.

Meanwhile, to assemble the skewers, bend a shrimp into a “C” and push it to the bottom of a skewer. Add a pepper square, then a pineapple chunk, threading it through the 3/4-inch side. To fill the skewer, repeat 2 more times. Make 11 more skewers. Coat the skewers with cooking spray.

Brush the grill with oil. Arrange the skewers on the grill, perpendicular to the grate. Cook for 2 minutes. Turn and cook 2 minutes more. Keep turning the skewers every minute to avoid charring, 7-8 minutes in total, or until the shrimp are white in the center.

Place the kebabs on a serving platter and brush on both sides with some of the sauce. Serve immediately, passing the remaining sauce in a small pitcher.

Nutritional Information

Calories 210
Fat 1.5g
Carbohydrates 19g
Protein 30g
Dietary Fiber 2g
Sodium 30mg