Advertising
Advertising

The Trick to Using Natural Sweeteners in Baking

The Trick to Using Natural Sweeteners in Baking

It’s great fun to make your own baked goods. Your family and guests are impressed, and you’re saving money by cooking at home rather than buying cakes and tarts at the store. The only problem is the health concerns that arise when you’re eating these scrumptious goodies.

I’m always looking for new techniques to make my baking healthier. To date, the simplest way I’ve found is to replace the sugar with a good-quality, natural sweetener. Just try it with your favorite recipe such as the banana bread below, and you’ll be surprised at the results! However, the trick is finding the right natural sweetener.

Which natural sweeteners should you use?

When it comes to choosing the best natural sweetener, you’ll likely find the most success with a blend of both erythritol and stevia.

Erythritol is a sugar alcohol that provides the physical properties of sugar, but it isn’t as sweet. It occurs naturally in small amounts in some fruits, and in larger amounts in certain mushrooms and other fungi and in fermented foods such as wine and soy sauce. Stevia is an extract from a herb, and is much sweeter than sugar. The thing to note with stevia is that a little goes a long way! It is often used to sweeten smoothies, sauces, frostings, icings and glazes.

Advertising

How much should you use?

The ideal amount will vary from recipe to recipe. I’ve had the most success by replacing half the sugar by weight with an erythritol/stevia blend.

For example, in the banana bread recipe below, I’d use 7oz (200g) sugar or 3.5oz (100g) erythritol/stevia blend.

There are three different options for finding an erythritol/stevia blend:

  1. Your local supermarket or health food store. Check the ingredients list to make sure it contains erythritol and stevia.
  2. Online. A quick search on the internet should help you locate a blend you can purchase easily.
  3. Make your own. This is the most cost-effective option. Just buy erythritol and stevia separately either online or at the store. Then combine 6 1/3oz (180g) or 1 cup of erythritol with half a teaspoon of stevia.

Are there any negatives?

Be careful with the natural sweetener agave syrup or nectar. Although it’s a natural product made from cactus, it contains high levels of fructose. This means it is like a more natural form of high-fructose corn syrup – not the healthy alternative sweetener it initially appears to be!

Advertising

You may, however, find that the only downside to using natural sweeteners is the cost. With sugar so cheap, stevia/erythritol blends are rather expensive by comparison. But remember, you’ll only be using half as much, so it’s not as drastic as it seems! If you think about the long-term savings to your health, you’ll see that it will really pay off.

7925469156_a48964d9b0_k

    ‘Paleo’ Banana Bread Recipe

    Makes about 8 slices

    This banana bread is super moist and really more at the cake end of the spectrum – but don’t let that stop you having a slice toasted with fresh ricotta for breakfast.

    Advertising

    The brand of natural sweetener I’ve been using is called Natvia and it’s a blend of stevia and erythritol. If you can’t find, it you could use plain erythritol and a few drops of liquid stevia.

    Ingredients:

    2 bananas

    5oz (150g) butter, melted

    Advertising

    6 eggs

    3.5oz (100g) erythritol/stevia blend

    2.25oz (65g) coconut flour

    1 teaspoon baking powder

    Method:

    1. Preheat oven to 350F (180C). Line a small loaf pan with parchment paper.
    2. Peel and mash bananas. Combine with butter, eggs and the erythritol/stevia blend.
    3. Whisk in the coconut flour and baking powder. Transfer to your prepared loaf pan.
    4. Bake for 40 minutes or until the ‘bread’ is well browned and feels firm and springy.

    Featured photo credit: Jules Clancy via flic.kr

    More by this author

    Wine Hack: 8 Simple Signs that Your Wine is Bad 7 Reasons You Should Eat Eggs for Breakfast 10 Clever Ways to Get More Veggies in Your Diet The Trick to Using Natural Sweeteners in Baking How Long Should You Marinate Your Food?

    Trending in Food and Drink

    1 The Ultimate Coffee Guide For Energy Boost 2 Latest Scientific Research Shows That Coffee Is Actually Good For Your Brain 3 Science Says Coffee Naps Are Better Than Coffee Or Nap Alone 4 Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days 5 17 Power Pressure Cooker Recipes for Rushed Weeknight Meals

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on January 11, 2021

    11 Hidden Benefits of Using Oil Diffusers

    11 Hidden Benefits of Using Oil Diffusers

    Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

    Read on for 11 hidden benefits of using oil diffusers.

    1. Safe Scents That Make Sense

    Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

    Advertising

    2. Stress Relief

    Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

    3. Improved Sleep

    Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

    4. Appetite Control

    Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

    Advertising

    5. Bacteria and Mold Killing

    When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

    6. Decongestion and Mucus Control

    Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

    7. Mosquito Repellant

    Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

    Advertising

    8. Pain Relief

    While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

    9. The New Anti-Viral

    Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

    10. Improved Cognitive Function

    Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

    Advertising

    11. Money Saving

    With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

    Featured photo credit: Jopeel Quimpo via unsplash.com

    Read Next