Makes 9 Servings

Ingredients

Gingerbread

1/2 cup butter
1/2 cup Stevia In The Raw
3/4 cup molasses
1 egg
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup boiling water

Sauce

1/2 cup Stevia In The Raw
2 tablespoon cornstarch
1 cup water
1 tablespoon grated lemon peel
1/4 cup lemon juice
1 tablespoon butter
1 tablesppon thin strips crystallized ginger, if desired

Directions

Heat oven to 350°F (325°F for dark pan). Spray 9-inch square baking pan with cooking spray. In large bowl, beat butter and Stevia In The Raw with electric mixer on medium speed until smooth and creamy. Beat in molasses and egg. Beat in flour, baking soda, ginger, cinnamon and salt on low speed until mixed. Mix in water on low speed, scraping sides of bowl if necessary. Pour into pan. Bake 35 to 40 minutes or until toothpick inserted in center comes out clean. Cool at least 15 minutes.

Meanwhile, in 1-quart saucepan, mix 1/2 cup Stevia In The Raw and cornstarch. Stir in water. Cook over medium heat until clear and thick, and mixture is bubbly, stirring frequently. Cook 1 minute, stirring constantly. Stir in remaining sauce ingredients except crystallized ginger. Serve over gingerbread. If desired, top each dessert with a few pieces of crystallized ginger.

Nutritional Information

Calories 360
Fat 12g
Sodium 230mg
Carbohydrates 63g
Dietary Fiber 1g
Sugars 37g
Protein  4g

Recipe courtesy of InTheRaw.com.

January 2016 was an exciting month in the world of nutrition, as it brought the highly-anticipated release of the 2015-2020 Dietary Guidelines for Americans (DGA). The DGA is a resource that supports policy makers and health professionals in helping Americans make healthy choices. The DGA is released every five years to reflect changes based on the latest scientific evidence regarding nutrition.

New Guidelines Recommend Limiting Added Sugars

One of the most talked about changes in the updated DGA is the recommendation to limit added sugars to no more than ten percent of daily calories. While previous editions of the DGA recommend limiting added sugar – this is the first time an actual “upper” limit has been advised.

Note: This recommendation refers only to sugars added to food products; not naturally occurring sugars that you find in fruit and dairy.

How Do You Know if a Food Has Added Sugars? 

The best way to assess if sugar has been added to a food is to read the ingredient list. There are many different types and names for sugar. To help you in identifying sugars, here is a list from the USDA.

Quick tip:  The ingredient list is organized in order of weight, so therefore the higher sugar is on the list you can assume the higher the sugar content per serving.

What Does Ten Percent Look Like?

What does a ten percent of caloric intake look like in the real world? In an average 2000 calorie diet this would equate to about 200 calories per day. This means there’s not a lot of wiggle room for added sugar in your diet. So, what steps can you take to reduce the amount of added sugar in your diet to a more reasonable and moderate amount?

  1. Become Nutrition Label Literate. Read labels to be able to compare and choose products that have less, or no added sugar. The FDA has a handy guide on how to read nutrition labels.
  2. Beverage Choices. When you hydrate, choose water, unsweetened tea or coffee, low-fat milk, 100 percent juice, or other calorie-free drinks.
  3. Breakfast or PBJ? Whether you’re having waffles or making a PBJ, use low or no-added sugar jellies, jams and syrups.
  4. Sugar Alternative. Replace sugar with low-calorie or zero-calorie sweeteners such as stevia.

Looking For Ways to Reduce Added Sugar? Choose Stevia.

Let’s face facts, while many people desire to be healthier the taste of plain yogurt or unsweetened tea may not appeal to everyone. If you are looking to adapt your sugar intake to the DGA’s recommendations – stevia is a natural, zero-calorie sweetener that can help you enjoy the foods you love while decreasing your sugar intake. Not only is stevia zero calories, but it also does not impact blood sugar making it safe for  people with diabetes. It comes in both powder and liquid forms so that it can be used in a variety of foods, and it can even be used in baking.

Suggestions for Stevia

Stevia can really be used in any food or beverage as an alternative to sugar.  It makes it easy combine your personal food preferences with a diet that meets the new DGA guidelines. Here are some easy (and tasty) suggestions to begin using stevia in your diet.

  • Try a few drops of vanilla stevia in your afternoon chai tea for a virtually calorie-free pick me up.
  • Mix a ½ cup of low-fat cottage cheese with one packet stevia and a dash of cinnamon for a calcium rich, protein packed, low-cal snack.
  • Replace the sugar in a brownie recipe with stevia for a rich dessert lower in calories and sugar.

Check out the recipe section on Stevia Benefits to get more ideas on different ways you can use stevia.

Finally, the DGA made another big change in its latest edition – urging Americans to focus on making small changes to help transitioning to a healthier diet feel manageable and sustainable. A small change like switching from sugar to stevia is a perfect complement to this recommendation and reducing added sugar.

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Big Game Sunday is for many the first test in your resolution for a healthier year. It’s day spent not only cheering for your favorite team, but indulging in a buffet of high-calorie snack foods and alcohol. Your average American will take in more than a day’s worth of calories just during the game. One trick of creating a healthier lifestyle is to find the middle ground between going overboard and feeling deprived. So, don’t get sidelined from your goals, you can enjoy a day of football, fun, and delicious foods and without ditching your healthy resolutions.

Skinny Buffalo Chicken Dip

Dips are a staple of any Super Bowl part but tend to be laden with high-fat ingredients. The delightful dip uses Greek yogurt and reduced fat cream cheese to cut calories without sacrificing taste.

Teriyaki Chicken Wings with Hot Mango Dipping Sauce

What game day party would be complete without wings?! Ditch the fryer and swap out the sugar for stevia for tasty guilt-free wings.

Chili

Chili is a quick and easy option to warm up your guests and it is simple to make it healthy.

Chocolate Chip Brownies

Got a sweet tooth? You don’t have to skip the dessert table with these lightened up brownies.

Veggie and Fruit Trays

Fruit and veggies make healthy and easy dippers that pair well with any dip. You can get creative and craft your own or save time and pick up pre-made trays at your local grocery store.

Pico De Gallo

This recipe is super low calorie! A refreshing mix of tomatoes, onion, cilantro and lime with a bit of jalapeno for bite that no one will be able to resist.

Pizza Nuts

Mixed nuts can be a great healthy snack, but it can be easy to go overboard if you are standing next to the snack table. Try these chick pea pizza nuts as a lower fat/lower calorie option to your usual bowl of nuts.

See! It is easy to have delicious spread that will not spread your waistline. Go Team!

 

Carolyn ReynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. Carolyn is a paid editorial contributor for the Calorie Control Council. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.