Learning to Love Stevia, and how to flavor and cook with it!

Stevia is an amazing plant. When used properly, it absolutely replaces all sugar and artificial sweeteners. The downside... there’s a learning curve, and just like most recipes, too much of any ingredient throws the entire mix off. Luckily, it can usually be saved with some creativity.

Buying the Real versus the Imitation

Stevia is a plant. It is rarely sold in its pure form, and it is usually mixed with inulin ( a prebiotic fiber), or erythritol (another plant-based sweetener), or maltodextrin (a low calorie sweetener made from often non-gmo corn). Unless specifically marked 100 percent pure stevia extract, one is getting a mix. Which isn’t the end of the world - most commercial mixes taste better and are easier to substitute for granular sugar. However, if one wants to take the plunge into the bloat-free, calorie-free, amazing world of pure stevia, check the packaging and splurge the extra few dollars for the good stuff. It is totally worth it.

Flavoring with Stevia

Stevia extract, like vanilla extract, is intense on its own. It is always best mixed with salt, even in beverages. It rounds out the sharpness. I use pink Himalayan salt on everything and stevia lemonade is no exception. Full-bodied flavor is hard to come by if one doesn’t play around with stevia at first - that’s whats causing that metallic-ky flavor to make one’s face smush up like biting into a lemon wedge. Also, one doesn’t need a whole lot of stevia to make something sweet. It is a lot sweeter than sugar. I still tend to use much more than suggested, but try less first and then slowly increase. When flavoring with stevia, take it back to when one learned about flavoring baked desserts. Flavors combine and mature in heat. Stevia needs a little bit of the same type of coaxing.

So, for example, to make a vanilla flavored drink, combine stevia, pink salt, vanilla extract, vanilla bean powder (if available) and even a few vanilla flavored stevia drops. Stevia mixes really well with other kinds of stevia. It’s simple addition.

For chocolate, combine stevia, pink salt, cocoa powder, vanilla extract and vanilla bean powder, in addition to dark chocolate stevia drops, if available. Stevia doesn’t add flavor per se, it simply imparts a monotone sweetness. Too much will make anything taste like metal. Too little, and too little else, won’t flavor much at all.

For cinnamon, combine stevia, pink salt, cinnamon powder, vanilla powder, vanilla extract and cinnamon vanilla stevia drops. If the taste is almost there, add a smidge more salt. If its then too salty, a smidge more stevia. The two tend to even one another out. I’ve never oversalted a sweet desert... the same works for savory dishes too. A dash of stevia will neutralize anything that’s overly salted (much like the ability of molasses to impart a savory sweetness).

Commitment Tips

Forming a monogamous relationship with stevia takes a little patience and a little perseverance. If one continues to sneak bites from the Ben N Jerry’s in the freezer, and then tries to go back to the stevia protein pudding on the counter, it will be an epic fail. Sugar will win every time. Sugar and fat... there’s no contest! Don’t set oneself up for that kind of failure. Using stevia only will save thousands of calories in a week, and tremendously speed up weight loss goals if a sweet tooth is holding one back. I have a crazy sweet tooth, but even when prepping for contests, half of my meals are sweet meals to fulfill those cravings. Stevia is a godsend - but it took about two weeks to get used to it. Give oneself that time to play with many different kinds of stevia, flavored drops, gels, powders, packets... it is also a bit of an investment. Stevia is more expensive than other pantry items, but for good reason. It is pure health and in the long run, it saves hundreds of thousands of dollars on hospital bills, medical bills, medications and other treatments all caused by obesity, heart disease and general dishealth. Switching to stevia-flavored treats only requires a mental commitment, but is one of the best weight-loss and health biohacks one can choose to promote best health and best life immediately. The taste is certainly peculiar at first, but with practice and experimentation, stevia has become the number one staple in my alchemist’s kitchen - my favorite, and my most reliable fat-loss secret weapon.

The Stevia Experiment

The challenge with stevia, as with all new dietary changes, is to acclimate one’s tastebuds successfully so that one does not backslide into old (less healthy) habits. Try going four days - FOUR - without using any sugar, or any other sugar replacement, except for stevia. Use stevia flavored drops, stevia powder, stevia liquid, stevia sweetened BCAA’s, etc to get by. Manufacturers now make “Sweetened with Stevia” protein powders, protein bars, sodas, you name it - its on the market. It has never been easier to make the switch forever. After four days of ZERO sugar (this includes fruit - no fruit for four days only!), stevia will be something one looks forward to using on a daily basis in lieu of empty calorie sugary treats.

Let me know how it goes! I’ve been on the stevia train for 6 years now and I’ve never looked back :) I love sharing tips and recipes!

With enthusiasm and love,

Kate