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CONVERSION TABLE

For recipes that specify sugar, these conversion guidelines may help.  However, conversion rates don’t always apply to the many available blends, since these are typically about four times sweeter than sugar.  In all cases, read labels and experiment.

When substituting stevia for sugar in your own recipes, you may have to adjust for the bulk.  Try adding applesauce, apple butter, or plain yogurt.

 

Granulated sugar

Stevia green leaf powder

White stevia extract powder

Liquid

1 tsp.

1/8 tsp.

Dust on spoon to 1/16 tsp

2-4 drops

1 Tbsp.

3/8 tsp.

½ pinch to ¼ tsp.

6-9 drops

¼ cup

1 ½ tsp.

Pinch

¼ tsp.

½ cup

1 Tbsp.

Up to ½ tsp.

½ tsp.

1 cup

2 Tbsp.

Upto 1 tsp.

1 tsp.

 

 

SUN BALLS

Makes about 2 dozen

 

  • ½ c. plus 2 Tbsp. sunflower seeds (toasted or raw) (or substitute ground flax seeds for the 2 extra Tbsp.)
  • ½ c. shredded unsweetened coconut
  • 2-3 Tbsp. raisins
  • ¼ c. nut butter
  • 1 Tbsp. maple syrup
  • 1 tsp. almond extract
  • ½ tsp. coriander powder
  • 1 tsp. fructooligosaccharide (FOS) powder (optional)

 

Grind sunflower seeds in a blender or food processor to a coarse meal.  Mix all ingredients together in a mixing bowl and press into 1 inch balls (if they are too dry and won’t form into balls, add a little water or coconut milk).

 

CAROB SUNFLOWER CANDY

Yield:  48 servings

 

  • 1 1/3 c. sunflower seed butter
  • 1/3 c. carob powder (after measuring, sift to remove lumps)—you can use cocoa powder instead of carob
  • ¼ tsp. stevia white powder concentrate
  • 1/3 c. water
  • ½ c. ground sunflower seeds or unsweetened flaked coconut

 

Directions:

1.)     In bowl, whisk together carob powder and stevia.  Add water and mix until smooth.

2.)     Add sunflower seed butter and mix thoroughly.  Mixture will be sticky at first but will become firmer as you mix.

3.)     Form small balls from batter.

4.)     Roll in ground sunflower seeds or coconut.

5.)     Chill and serve.  May be frozen for one month.

*Recipe adapted from Allergy and Candida Cooking Made Easy by Sondra K. Lewis, 1996.

 

GRANOLA BARS

Makes 8, 2X4 inch bars

 

  • ¼ c. whole, unblanched almonds
  • 1 c. rolled oats
  • 1/3 c. whole wheat pastry flour
  • ¼ c. sunflower seeds
  • ¼ c. currants
  • ½ tsp. ground cinnamon
  • 2 Tbsp. date sugar or sucanat or FOS
  • ¼ tsp sea salt
  • ¼ c. almond butter
  • ½ c. maple syrup
  • 1 tsp. pure vanilla extract
  • ¼ c. apple juice

 

Directions:

1.)     Adjust oven rack to middle position and heat oven to 350 degrees.  Lightly oil an 8-inch square baking pan.  Toast almonds in heavy skillet over medium heat, stirring frequently, until fragrant, about 3 minutes.  Cool and then chop coarsely.

2.)     Stir almonds, oats, flour, sunflower seeds, currants, cinnamon, date sugar, and sea salt together in a medium bowl.

3.)     Whisk together almond butter, maple syrup, vanilla, and juice in another bowl.  Pour wet ingredients over dry and stir until dry ingredients are thoroughly moistened.

4.)     Press mixture evenly into the prepared baking dish.  Bake for 25 minutes.

5.)     Remove pan from oven and cut mixture into 8 bars.  Return pan to oven and bake until bars are golden brown, 10-15 minutes longer.  Cool pan on rack for 10 minutes.  Remove bars from pan with spatula and let them cool completely on rack, at least 30 minutes.  (Bars can be stored in an airtight container at room temperature for 1 week or in the freezer for 1 month.)

 

MONSTER COOKIE BALLS

 

  • 2 c. rolled oats
  • 1 lg. apple, finely diced
  • ¾ c. raisins
  • 1 c. nut butter
  • ¼- ½ lb whole pecans
  • ½ stick butter
  • ½ c. carob chips (optional)
  • 2 whole organic eggs
  • 1 c. filtered water
  • ½ c. stevioside

 

Preheat oven to 350 degrees.  Combine rolled oats, water, and butter in a mixing bowl.  Stir in nut butter and remaining ingredients (except the pecans) form into balls and place onto an oiled cookie sheet.  Place whole pecan on top of each ball.  Bake for 10-12 minutes.

 

 

CRANBERRY MINI MUFFINS

Yield:  about 24 mini muffins

  • 2 c. whole spelt flour
  • ½ c. chopped walnuts
  • ¾ tsp. ground allspice
  • ½ tsp. cinnamon
  • 1 c. brown rice flour
  • 1 level tsp. aluminum-free baking powder
  • 2 organic eggs at room temperature
  • 2 Tbsp. white stevia extract powder
  • 1 ½ c. carrot juice, coconum milk, rice milk, almond milk, hazelnut milk, etc.
  • 3 Tbsp. coconut oil or butter
  • 1 ½ c. dried cranberries

 

Preheat oven to 400 degrees.  Whisk dry ingredients in a bowl.  Beat liquids together in a separate bowl.  Add dry mixture to liquids.  Stir well.  Fold the cranberries into the batter.  Spoon approximately 2 Tbsp. of batter into paper cups or each opening of an oiled or nonstick mini muffin tray.  Bake about 15 minutes.

 

CARROT QUINOA FRUIT CAKE

Yield:  16 portions

 

  • ¾ c. quinoa flour
  • 1 c. whole-grain spelt flour
  • 1 c. chopped, mixed dried fruits
  • ½ c. chopped pecans
  • ½ tsp. aluminum-free baking powder
  • ½ tsp. baking soda
  • ½ tsp. sea salt
  • ½ tsp. ground cloves
  • 2 c. carrot juice
  • 2 organic eggs at room temperature
  • 3 tsp. white stevia extract powder
  • ½ c. unsalted, softened sweet butter or coconut oil

 

 

Preheat oven to 350 degrees.  Blend the quinoa and spelt flour in a medium bowl.

In a separate bowl, sprinkle ¼ c. of the blended flour over the dried fruit and nuts.  Mix to prevent clumping.

Whisk the baking powder, soda, salt, and cloves with the remaining flour.

In a large bowl, beat eggs with stevia and butter thoroughly.  Add the carrot juice, flour and dried fruit to egg mixture.  Blend well.

Spoon into an oiled 8X8 inch baking tray, and bake for 40-45 minutes or until a cake tester inserted in the center comes clean.

 

BLUEBERRY MUFFINS

Yield:  12 muffins

 

  • 6 oz. pineapple juice
  • ¼ c. coconut oil or butter
  • 1 egg
  • 1 ½ Tbsp. Stevia Plus
  • 1 tsp. vanilla extract
  • ½ c. plain yogurt
  • 2 oz. coconut milk, rice milk, almond milk, etc.
  • 1 c. blueberries (fresh or frozen)
  • ½ c. rolled oats
  • 1 ¾ c. whole wheat pastry flour
  • 1 tsp. baking soda
  • ¼ tsp. sea salt

 

Preheat oven to 375 degrees.  Oil muffin pans.  Soak the oats in the pinapple juice for 10-15 minutes in a small bowl.  Beat together the oil, egg, Stevia Plus, and vanilla in a mixing bowl.  Thin the yogurt with the “milk” and add to the other liquid ingredients.  Beat.  Mix in the soaked oats.  Sift together the flour, baking soda, and salt.  Fold the dry ingredients into the wet, stirring as little as possible.  Fold in the blueberries just before the flour is completely blended.  Spoon the batter into the muffin pans and bake for 25-30 minutes.

 

QUICK AND EASY SODA POP OR SPARKLING PUNCH

Servings:  8

Time:  10 minutes

 

  • 1 liter carbonated water
  • 1/8 tsp. stevioside (or 1 tsp. stevia solution)
  • ½ pkg. unsweetened punch mix

 

Mix the stevioside and punch mix into 1/8 c. of the carbonated water.  Stir until dissolved.  SLOWLY add this solution to the remaining carbonated water.  The carbonated water will want to foam up so watch it carefully and go very slowly.  Once the stevia solution has been added to the carbonated water, seal the bottle very tightly, and carefully mix.  Refrigerate until cold.  Serve cold or over ice.  Now you can make whatever carbonated beverage you want depending on the flavor of the punch you use.

 

CHOCOLATE SAUCE

Servings:  4

Time:  20 minutes

 

  • 2 oz. baking chocolate (unsweetened)
  • 1-2 Tbsp. ground stevia leaves
  • ¾ c. + 1 Tbsp. filtered water
  • 1 tsp. pure vanilla
  • 2 tsp. arrowroot powder

 

In a pan, dissolve the stevia leaves in ¾ c. water over gentle heat, then bring to a boil.  Add the pieces of chocolate and cook, stirring, until the chocolate is melted.  Remove from heat and stir in vanilla.  Make a paste of the arrowroot with 1 Tbsp. of water.  Add to chocolate mixture and cook until thickened.  Serve hot or cold.

 

CHERRY SAUCE

Servings:  4

Time:  20 minutes

 

  • 1 lb. cherries, pitted
  • ½ Tbsp. ground stevia leaves
  • 1 pinch ground cinnamon
  • ½ c. filtered water
  • Dash lemon juice
  • 2 tsp. arrowroot powder
  • 1 Tbsp. filtered water

 

Combine pitted cherries in a pot with the stevia.  Cover and set on a low heat until the juice runs freely.  Remove cherries with a slotted spoon.  Add the water to the juice, simmer 5 minutes and take from heat.  Taste for sweetness and adjust to your liking.  If too sweet, add a little more lemon juice or water.  Make a paste of the arrowroot with 1 Tbsp. of water.  Add paste to the cherry syrup.  Bring just to a boil, stirring, and then remove from heat.  It should be the consistency of heavy cream.  Add the cherries back to the pot.  Serve hot or cold.

 

STEVIA SMOOTHIE

Servings:  4

Time:  5 minutes

 

  • 1 Tbsp. oats
  • ½ liter coconut milk, rice milk, almond milk, hazelnut milk, oat milk, etc.
  • Pinch of stevioside or 2 drops stevia liquid
  • 1 apple peeled, seeded, and sliced
  • 1 banana peeled
  • ½ medium papaya peeled, seeded, and sliced

 

Blend all ingredients well in a blender until smooth.  Serve chilled.

 

OATMEAL APPLE-SPICE MUFFINS

Servings:  6-8 muffins

Time:  35-40 minutes

 

  • 1 c. whole wheat flour
  • 1 c. rolled oats
  • ¼ tsp. salt
  • 3 tsp. baking powder
  • ¼ tsp. nutmeg
  • 2 tsp. cinnamon
  • ¼ tsp. stevioside
  • 1 organic egg
  • ¾ c. coconut milk, rice milk, oat milk, hazelnut milk, almond milk, etc.
  • ¼ c. butter or coconut oil
  • 1 medium apple cored and coarsely chopped
  • ¾ c. raisins (optional)

 

Preheat oven to 400 degrees.  Mix first seven ingredients thoroughly.  In a separate bowl, mix the remaining ingredients.  Gradually add the wet to the dry mixture.  Spoon into oiled muffin tins.  Bake 15-20 minutes.  To keep longer than 2-3 days, store in refrigerator.

 

APPLE SPICE CAKE

Servings:  8 slices

Time:  1 hour

 

  • 2 Tbsp. butter or coconut oil
  • 1 ¾ c. whole wheat pastry flour
  • 1 ½ Tbsp. baking soda
  • ½ Tbsp. baking powder
  • 3 ¾ tsp. stevia blend or ½ tsp. stevioside
  • 3 apples peeled, seeded, and diced
  • 1 Tbsp. cinnamon
  • 3 Tbsp. raisins
  • 3 Tbsp. pecans or walnuts (optional)
  • 3 organic eggs, beaten
  • 1/3 c. coconut milk, rice/almond/hazelnuts/oat milk, etc.
  • ¼ c. unsweetened applesauce (optional)

 

Preheat oven to 350 degrees.  Oil an 8X8 baking dish.  Combine all ingredients and mix until very well blended.  Pour into a greased and floured square cake pan.  Bake in oven for about 45-50 minutes.  To keep longer than 2-3 days, store in refrigerator.

 

 

 

Yellowstone Naturopathic Clinic
720 N. 30th St.
Billings, MT 59101
PHONE 406·259·5096/FAX 406·248·5655

ync@180com.net

Dispensary
406·254·9682

dispensary@yncnaturally.com