Ingredients Guide

Stevia, derived from the leaves of the Stevia rebaudiana plant, has surged in popularity as a natural, calorie-free sweetener. But what exactly is stevia, and how can you best use it in your cooking and baking? This comprehensive guide dives into the history, uses, preparation, and nutritional benefits of stevia, offering everything you need to know about this versatile ingredient.

1. History of Stevia:

Stevia's origins trace back to the mountainous regions of South America, specifically Paraguay and Brazil. Indigenous populations, including the Guarani people, have used stevia leaves for centuries, primarily to sweeten beverages and foods. They also recognised its medicinal properties. European explorers encountered stevia in the 16th century, but its widespread adoption outside of South America didn't occur until much later.

Historical Significance:

• Traditional Use: For centuries, the Guarani people chewed stevia leaves directly or infused them in teas and other drinks. It was not only a sweetener but also believed to have therapeutic properties.
• Global Recognition: Stevia gained significant global attention in the late 20th and early 21st centuries as a healthier alternative to sugar and artificial sweeteners, partly driven by health concerns and the rising demand for natural products. The Japanese were early adopters, followed by others in the Americas, Europe and elsewhere.

2. Cooking Techniques:

Stevia can be used in various cooking applications, though it’s crucial to understand its intense sweetness. It’s generally used to sweeten foods and drinks. There are different forms of stevia, like liquid, granulated and powdered, which are often a lot sweeter than sugar, so start with smaller quantities when you're substituting it for sugar.

• How to Cook Stevia (General Overview): Stevia is best used as a sugar substitute. Because stevia can have a distinct aftertaste, start with small amounts and adjust to your taste. Its application will vary depending on the form you choose, with some forms being better for certain uses.

• How to Prepare Stevia for Cooking: Depending on the form of stevia (liquid, powder, or granulated), it may be ready to use straight from the package. Be sure to measure it carefully, as stevia is often significantly sweeter than sugar. For example, if using stevia powder you will need to measure it to find out how much it equals to sugar.

• How to Bake with Stevia: Stevia can be used in baking, but remember it does not have the same properties as sugar. Sugar contributes to the texture, browning, and rise of baked goods. You may need to combine stevia with other ingredients like honey or applesauce to retain moisture and texture and achieve the desired effect in some recipes. Consider reducing baking times as stevia may help items brown quicker.

• How to Sauté with Stevia: Stevia is not typically used when sautéing. It's added as a sweetener to the finished dish, if desired. Sautéing often works better using other methods like using honey or maple syrup.

3. Ingredient Preparation:

When working with Stevia, the main consideration is accurate measurement and using the correct form:

• How to Measure Stevia: This depends on the form you are using, whether it is liquid, granulated or powdered. If substituting for sugar in a recipe, check the package for guidance on how the particular brand compares to sugar as a measurement conversion. Some brands are more concentrated than others.

4. Storage:

Proper storage preserves the quality and extends the shelf life of stevia.

• How to Store Stevia (Short-Term and Long-Term): Store stevia in a cool, dry place away from direct sunlight and moisture. Keep it in an airtight container to maintain its quality. Most forms of stevia, especially the granulated and powdered versions, have a long shelf life, often lasting for several years if stored correctly.
• How long does Stevia typically last under different storage conditions? Stevia generally has a long shelf life. Powdered and granulated forms can last for 2-3 years or longer if stored in a cool, dry place. Liquid stevia might have a shorter shelf life, but it will usually last for at least a year when stored correctly. Always refer to the product’s “best before” or “use by” date.

5. Substitutions:

If stevia isn't available, or you're looking for alternatives, other sweeteners can be used:

• Substitutes for Stevia:
  • Erythritol: A sugar alcohol offering sweetness with fewer calories and less impact on blood sugar.
  • Monk Fruit: Another natural sweetener with zero calories and a taste profile similar to sugar.
  • Xylitol: Another sugar alcohol that provides sweetness, but might cause digestive issues in some people.
  • Honey: A natural sweetener offering a unique flavour, though it has calories. Consider using less than sugar as it is very sweet.
  • Maple Syrup: A natural sweetener offering a unique flavour, though it has calories. Consider using less than sugar as it is very sweet.

6. Nutritional Information:

Stevia is a popular choice for those seeking to reduce their sugar intake or manage their blood sugar levels.

• Stevia Nutrition Facts: Stevia is calorie-free and contains no carbohydrates, fats, or protein. It has minimal nutritional value apart from the impact it has to replace the nutritional value in sugar which is very high in calories. Its key benefit is its sweetness without any added sugars.
• Health Benefits (and Allergies): The key health benefit of stevia is its suitability for people with diabetes or those trying to control their blood sugar levels. Stevia does not raise blood sugar levels. It is also a popular choice for those who want to reduce their calorie intake and may help with weight management. Some people may experience allergic reactions to stevia, though this is rare.

7. Pairing:

Stevia can be incorporated in various food and drink applications:

• Flavors and Ingredients That Pair Well:
  • Fruits: Berries, citrus fruits, and tropical fruits. Add stevia to smoothies, fruit salads, or baked fruit dishes.
  • Drinks: Coffee, tea, lemonade, and other beverages. Stevia is excellent for sweetening without adding calories.
  • Desserts: Cakes, cookies, and other desserts. Use stevia to reduce the sugar content of your favourite recipes.
  • Yogurt & Oats: Sprinkle on yogurt or porridge.

8. Cleaning and Washing:

Stevia is a plant, however it is processed to create the sweetener, so there isn't any washing or cleaning required before using it. You can buy stevia in many forms, liquid, powder and tablets, so you can start cooking with stevia immediately.

9. Ripeness:

Stevia is not a fruit or vegetable, but a plant and it does not have a ripening stage. It is always available in its processed form.

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