Choosing
Natural Sweeteners
 by
Paulette Millis
Did you know that most of the sugar we consume is in our
processed foods? In order to reduce the hazards associated
with consuming refined and processed sugars, I suggest, instead,
using whole natural foods. I also suggest avoiding products
with aspartame, as it is known to have many dangerous side
effects, too numerous to mention here! Let’s focus
on healthy alternatives in this article and leave the dangers
of sugar for the next one.
As my first choice, I like natural sweeteners that are
fruit- or grain-based. When using fruit-based sweeteners,
like purees and whole fruit pieces, we are getting the advantages
of fibre, vitamins, and minerals. Fruit juice concentrates
do not offer the same benefits but they do offer good taste
and are a much healthier choice than sugars. Grain based
sweeteners, such as brown rice syrup and barley malt extract,
are excellent healthy sweeteners as well. Natural sweets
like honey, maple syrup, molasses, stevia, and date sugar
are alternatives to the commonly used white and brown sugars,
corn syrup, etc.
Let’s take a look at some of these healthy choices:
- Fruit pieces and fruit purees - best choice for baking,
snacks, and beverages due to fibre content, vitamins, and
minerals. Eliminate the sugar and add chopped dried fruit,
mashed banana, prune or date puree, applesauce, etc. Experiment
with the liquid and bulk. (See some recipes below.)
- Date sugar - made from whole dates and highly nutritious
as it provides vitamins, minerals, and fibre. It is truly
a whole food. Use whole dates blended with a liquid instead
of the expensive and hard to find date sugar. e.g. dates
and hot water or juice for muffins, and dates and canned
tomatoes for main dishes such as baked beans. Date sugar
is fructose with a sweetening power of 100%.
- Fruit juice concentrate - substitute this for the liquid
in the recipe and leave out the sugar, or use a small amount
of a natural sweetener such as honey, or replace the bulk
of the sugar with a fruit puree.
- Brown rice syrup - made by extracting enzymes from sprouted
rice. It is a thick, tan-coloured sweet syrup with a mild
butterscotch flavour. Also available as organic. It has
a moderate sweetness that does not overpower foods and
is said not to cause blood sugar imbalances. It is maltose,
a grain sweetener, with 20% sweetening power. It is great
on toast, crackers, waffles, sandwiches, fruit, or in candy
recipes.
Some sources say the enzymes may be a problem liquefying
the batter in baked goods but I have used brown rice syrup
in all muffin and quick bread recipes with excellent results.
If you do have a problem, you may try boiling the syrup
for five minutes to de-activate the enzymes. This is my
favourite sweetener. How about peanut butter and brown
rice sandwiches, instead of jam? I no longer crave sugar
and cream on my fresh blueberries, strawberries, and raspberries.
Brown rice syrup is now my first choice. For an excellent
non-dairy creamer, look for Silk, a soy-based cream, or
use the fruit toppings in the recipe section.
- Barley malt syrup - a maltose (grain-based) sweetener
made from whole barley. It is darker, less sweet, and more
potently flavoured than honey. Eden brand barley malt contains
100% organic sprouted barley and is a great choice for
table use. It may be too strong for taste in baked goods.
Do not buy the blends of malt and corn syrup. Use 1-1/3
cups to replace 1 cup sugar and reduce liquid by 1/4 cup
for baked goods.
- Sorghum molasses - made from the stalks of the cereal
grain, sorghum, this was used as the chief sweetener in
the 18th and early 19th centuries. It has a sweet taste
similar to, but milder than, molasses and has a thick texture
like honey. It has a deep amber colour and turns baking
a golden yellow.
- Honey - raw honey is a combination of fructose and glucose
and is a complex carbohydrate compared to sugar, a simple
carbohydrate. Honey has a history as a medicinal food for
colds, coughs, and digestive difficulties. Although a whole
food, it enters the bloodstream rapidly, as sugar does,
and can cause the same kind of blood sugar race, causing
the same kind of strain on the pancreas. Since honey is
a complex carb, this may happen slower than with sugar.
In addition to its natural sweet taste, it has small amounts
of proteins, vitamins, minerals, and enzymes. Pasteurizing
destroys the enzymes so buy unpasteurized honey from a
reputable source that doesn’t sugar-feed the bees.
Honey is great in baked goods, beverages, and confections.
Use 2/3 cup or less honey in place of 1 cup sugar and reduce
liquid by 1/4 cup for baked goods. I have found that 1/4
cup of honey in place of 1 cup of sugar is often sufficient.
- Blackstrap molasses - this thick, dark, sticky syrup
is the third extraction from raw sugar during the process
of refining and has a sweet distinctive flavour. It is
richer than regular molasses in all nutrients including
vitamin B, iron, calcium, potassium, magnesium, and phosphorus.
Buy organic unsulphured blackstrap molasses as the sulphur
in other molasses is destructive to the B vitamins. Organic
is important as molasses is the residue remaining from
the manufacture of sugar and therefore any chemicals used
in the growing of the cane will be more concentrated in
the molasses. Blackstrap molasses is helpful with an iron
deficiency. Great in baking and a wonderful flavour in
baked beans. (See recipe below.) Try substituting a bit
of molasses in honey for a brown sugar substitute.
- Maple syrup - refined from the sap of maple trees, it
is sweeter than sugar. Look for real maple syrup and store
it in the fridge to prevent fermenting. If it is not labelled, “pure
maple syrup,” it is primarily corn syrup with artificial
maple syrup flavour, colour, and added preservatives. To
cut down on the amount used on pancakes, waffles, etc.,
place a small amount in a little dish next to your plate
and use as a dip rather than a spread. Maple syrup is great
in baked goods and beverages, and on cereals, yogurt, pancakes,
etc. Use 2/3 cup to replace 1 cup sugar and reduce liquid
by 1/4 cup for baking.
- Stevia - Stevia rebaudana is a sweet herb grown in Paraguay
that is 30-400 times sweeter than sugar. It does not break
down in heat, like aspartame, and it has no calories. It
does not raise blood sugar levels so it is also available
to diabetics. Wow! What a great food! Stevia comes in powder
or liquid form. For baking, usually 1 tsp powder is equivalent
to 1 cup white sugar but it is necessary to replace the
bulk, e.g. use apple sauce, almond butter, prune puree,
etc. Liquid stevia is marvellous to sweeten hot drinks
like coffee or tea, usually 1-2 drops. (See recipe for
English Toffee Hot Milk.) A pinch of powdered stevia sweetens
a cup of liquid or a whole bowl of hot cereal. Stevia does
NOT feed yeast fermentation so is not useful for yeast
breads, and baked goods don’t brown as well with
stevia. It goes well with citrus, tomatoes, fruits, dairy
foods, chocolate, and carob.
- Fructose - a monosaccharide occurring in fruits and
honey. Commercial fructose comes in liquid or crystalline
form. It is not financially expedient to obtain from fruit,
therefore crystalline fructose is produced from intensely
refined cane and beet sugar, and high fructose corn syrup,
which, for example, may contain up to 55% sucrose. Commercial
fructose contains no nutrients and the body may experience
allergic reactions, aggravated blood sugar problems, and
an increase in cholesterol build-up.
RECIPES
ENGLISH TOFFEE TEA
1 cup milk of choice (I use Rice
Dream)
1 Celestial Seasonings English Toffee tea bag
2-3 drops liquid stevia
Place milk and tea bag in small saucepan and heat just
to boiling. Remove from heat, add 2-3 drops of stevia to
taste, squeeze the tea bag well to marry the flavours, remove,
and serve.
-contributed by Wendy Smith
FRUIT SAUCE*
This is the best substitute
for all of that yucky syrup!
1/2 cup apple juice, or pure water
2 cups berries or fruit of choice e.g. blueberries, raspberries,
strawberries, peaches, or combination
1 tsp arrowroot powder (or more if needed) dissolved in a
bit of water or apple juice
dab of honey, maple syrup, or a bit of stevia to sweeten
if necessary
Place apple juice and fruit (fresh or frozen) in a saucepan
and simmer until fruit is tender. Add sweetener to taste.
Add dissolved arrowroot powder and stir to thicken slightly.
If a thicker syrup is desired add a bit more arrowroot powder
dissolved in cold water or juice and stir to combine. Serve
immediately or place in a glass jar and store in fridge or
freeze for later use. Great over yogurt, or on top of pancakes,
waffles, crepes. Optional ingredients: dash of cinnamon or
nutmeg; shredded coconut, apple sauce.
FRUIT and/or DESSERT TOPPINGS
(1.) Orange Cream Sauce
3/4 cup of heavy cream, or
use Silk, a non-dairy creamer, or soy milk
2 tbsp thawed frozen orange juice concentrate
1 tbsp melted honey or sweetener of choice
Stir to combine and chill to thicken slightly before serving
over fruit or fruit salad.
(2.) In place of cream
and sugar:
brown rice syrup
Silk (non-dairy creamer) or cream if allowed on diet.
(3.) Nut Cream Sauce
3/4 cup raw cashews or almonds
1/2 tsp vanilla
1 cup pure water
6-8 dates
Blend until smooth. Place in fridge to thicken. Serve over
fruit or desserts.
(4.) Coconut Cream Sauce
Try any of the above recipes substituting coconut milk for
the water or the cream.
(5.) Sweet Sauce
1/2 cup orange juice concentrate
1/4 cup honey
2 tbsp butter
1 tsp vanilla
Heat in saucepan until syrupy. Add a sprinkle of cinnamon
or pumpkin pie spice and use over cakes, buns, or as a dessert
topping.
APRICOT JAM
Cover dried apricots with pure water and let sit overnight.
Blend and serve. Keeps in fridge for a few days.
BAKED APPLES
Wash and core apples. Place in a glass or stainless bake
pan. Add a few unsulphured raisins, a dash of cinnamon, and
a bit of natural sweetener of choice to centre of apples.
Bake one hour in a slow oven, basting with the apple’s
own juice from time to time.
POPSICLES*
(1.)
1-1/4 cups of pineapple chunks
1 medium peeled banana
2 tbsp maple syrup
2 cups plain yogurt or silken tofu
Puree pineapple and banana in a food processor, adding maple
syrup if necessary to taste. Stir in yogurt or tofu. Spoon
into popsicle molds and freeze until solid.
( 2.)
2 medium bananas
1 tsp lemon juice
1 cup plain yogurt or silken tofu
natural sweetener if necessary
(3.)
2 large ripe peaches, sliced
1 tsp lemon juice
1 cup plain yogurt or silken tofu
natural sweetener if necessary
(4.)
2 cups fresh or frozen berries
1 tbsp honey
1 cup plain yogurt, or silken tofu
Follow directions for (1.)
BASIC FRUIT GELATIN
1 tbsp gelatin (or use agar-agar
and follow package directions)
1/2 cup cold fruit juice
1-1/2 cups hot fruit juice
stevia to sweeten
1 tbsp lemon juice, optional
2-3 cups diced fruit, optional
Soften gelatin in cold juice. Add hot juice, stevia, and
lemon juice. Stir until dissolved. If using fruit, add to
mixture. Mold and chill until firm. Un-mold to serve.
FRUIT YOGURT WHIP
1 tbsp gelatin (or use agar-agar
and follow package directions)
1/4 cup cold fruit juice
1-1/2 cups fresh or frozen fruit, hot and pureed
1-1/2 cups plain yogurt
2 tbsp honey or other sweetener (stevia to taste works fine)
1 tbsp lemon juice
Soften gelatin in cold juice. Add hot puree, sweetener
if desired, and lemon juice. Chill until slightly thick.
Beat with mixer until light and fluffy. Fold in the yogurt.
Mold. Chill again until firm. Top with fresh fruit if desired.
Serves six. (My favorite is made with peaches!)
BARBECUE SAUCE
Tasty and keeps well in the
fridge.
12 ozs unsalted tomato sauce
1/3 cup blackstrap molasses
1/3 cup red wine vinegar
2 tsp dijon mustard
dash tabasco or very hot sauce to taste
2 tsp worcestershire sauce
1/3 cup lemon juice
Mix all ingredients together in a saucepan and heat for
20 minutes. Store in glass covered jar in the fridge.
BAKED BEANS*
4-7 cups cooked navy beans (or
combination of cooked dry beans)
1 medium onion, chopped
3 tbsp lemon juice
3 cups blended tomatoes
7 chopped dates (blend with tomatoes)
1/3 tsp oregano
3-4 chopped fresh garlic cloves
1/2 tsp chicken like seasoning
2 tbsp blackstrap molasses (or more to taste)
2 tbsp tamari sauce (optional)
3/4 tsp dry mustard
Combine everything but the beans and mix well. Add 4-7
cups of beans, depending on how saucey you like them. Bake
at 325º F for 2 to 3 hours until the liquid is absorbed
and the onions are tender. Remove 2 cups of beans, mash,
and return to pot. Freezes well. Optional: add pieces of
veggie wieners, or organic beef or bison sausages.
CAROB SYRUP*
2 cups boiling water
1/2 cup honey
6 tbsp carob powder
1 tbsp arrowroot powder
pinch of celtic sea salt
1 tsp vanilla
In a small saucepan, combine the water with the honey and
boil for 5 minutes or until syrupy. Meanwhile, in a small
bowl, dissolve the carob powder, arrowroot powder, and salt
in a few tbsp of hot water; add to the syrup and boil for
another 5 minutes, or until thickened. Let cool and then
add vanilla. Refrigerate in a covered glass jar. Makes 1-1/2
cups. Use with milk, soymilk, Rice Dream, or any combination
of milks for a hot chocolate substitute.
*Nutrition, Cooking, and
Healing by Paulette Millis, RNC.
References: Canadian National
Health Retailer January 2002; Alive
Magazine, May 2003; The
Complete Book of Natural Foods, Fred Rohe; Veggie
Life, Winter 2001-2002.
The above information regarding nutritious food is not intended
to replace any instruction from medical or health professionals.
Paulette
Millis lives and works in Saskatoon
as a nutritional consultant. Her cookbook, Nutrition,
Cooking, and Healing, is
available in health food stores or by calling (306) 244-8890.
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