Stevia sweeteners can be used as sugar substitutes in dishes such as this German-style muesli.

As swimsuit season approaches, we’re looking for ways to cut calories here and there. But artificial sweeteners seem so … artificial. Stevia zero-calorie sweeteners have been touted as more natural than aspartame and are getting a lot of attention now that they’ve been approved as GRAS (Generally Recognized As Safe) by the U.S. Food and Drug Administration. (Click here to read about stevia in the May/June issue of VIVmag.) The sweetness of stevia is extracted from the leaves of a plant native to Paraguay and Brazil, and the sweetener already is used widely in Japan.

Rather than face a whole summer of unsweetened iced tea, we tried some of the stevia-based sweeteners, such as SweetLeaf Sweetener and Stevia Extract in the Raw. The taste is sweet, but it does take a little getting used to — although no more than any other sugar substitute, in our opinion. The Stevia Extract in the Raw website has baking tips and recipes for items such as Green Apple Salad, Swirl Cheesecake and Peanut Butter Cookies. Following is a healthful breakfast or snack recipe that incorporates Stevia Extract in the Raw.

German-Style Muesli

1 cup rolled oats
3 tablespoons toasted wheat germ
3 tablespoons ground flaxseed
4–6 packets stevia sweetener as desired
2 tablespoons chopped hazelnuts
2 tablespoons slivered almonds
1 tablespoon raw, hulled (out of shell) sunflower seeds
¼ cup raisins
2 tablespoons chopped dates
2 tablespoons (about 3 whole) chopped dried apricots
1 cup light plain or vanilla soy milk
1 cup nonfat plain yogurt
1 medium apple peeled, cored and grated

In medium bowl, combine all grains and stevia sweetener with the nuts and dried fruits. Blend well. (This mixture can be made ahead of time and stored in an airtight container.) When ready to serve, combine with soy milk, yogurt and grated apple. Stir to combine.

Serves 4

NUTRITION SCORE (per serving)
320 calories, 31% fat
Fat 11 g
Carbs 48 g
Protein 12 g
Fiber 7.5 g
Calcium 246 mg
Iron 2.8 mg
Sodium 79 mg

We love stevia sweeteners for tea or coffee. Would you use it to replace sugar in recipes for baked goods and other, more complex cooking endeavors?

Tags: Aspartame, Brazil, Cup, Food additives, Food and drink, Glycosides, Imperial units, Japan, Measurement, Paraguay, Stevia, Sugar substitute, Sweeteners, Tablespoon, U.S. Food and Drug Administration