Stevia Sweeten Food the Natural Way with Safe, Super-Sweet Stevia! 20 to 30 times sweeter than sugar cane, yet non-caloric! A wholesome alternative to processed sugar and chemically-derived artificial sweeteners, Stevia is becoming more and more popular among health-conscious individuals. It's 20 to 30 times sweeter than sugar cane, yet is non-caloric and doesn't promote tooth decay! Stevia is easy to use, too. Just drop a leaf into hot or cold drinks, or use it like a bay leaf to sweeten meat and vegetables dishes while they cook -- it's heat-stable! Grind the dried leaves and sprinkle them into cereals and other cold dishes as you would sugar. You can even extract the oil! The plant is a tender perennial for sowing indoors in a brightly-lit spot. It needs well-drained soil and very little else to grow vigorously, sporting small white flowers in summer. Plant reaches 1 foot tall and about 1 feet wide. Enjoy! Growing Your Own Stevia If you enjoy gardening, Stevia can be a rewarding herb to grow. You need not be a South American planter to be a successful stevia grower. While the herb’s native locale may make it appear somewhat exotic, it has proved to be quite adaptable and capable of being cultivated in climate zones as diverse as Florida and southern Canada. True, home-grown stevia may lack the potency of refined white stevia extract; whole stevioside content generally ranges from 81 to 91 percent, as compared to a leaf level of approximately 12 percent. But it can provide you with a quantity of freshly harvested stevia ‘tea leaves’ to augment your supply of commercial stevia sweeteners. Organic gardeners in particular should find stevia an ideal addition to their yield. Though nontoxic, stevia plants have been found to have insect-repelling tendencies. Their very sweetness, in fact, may be a kind of natural defense mechanism against aphids and other bugs that find it not to their taste. Perhaps that’s why crop-devouring grasshoppers have been reported to bypass stevia under cultivation. Then, too, raising stevia yourself, whether in your back yard or on your balcony, is another positive way you can personally (and quite legally) protest the wrongheaded government policies that have for so long deprived the American people of its benefits — a kind of contemporary Victory Garden.

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How to Start Your Own Stevia Patch It would be difficult, at best, to start a stevia patch from scratch — that is, by planting seeds. Even if you could get them to germinate, results might well prove disappointing, since stevioside levels can vary greatly in plants grown from seed. The recommended method is rather to buy garden-ready ‘starter’ plants, which given stevia’s ‘growing’ popularity, may well be obtainable from a nursery or herbalist in your area — provided you’re willing to scout around a bit. If you’re not, or are unsuccessful in locating any, there are at least three growers of high-quality stevia who will ship you as many baby plants as you’d like. Keep in mind that not all stevia plants are created equal in terms of stevioside content, and, hence, sweetness. It’s therefore a good idea to try to determine if the plants you’re buying have been grown from cuttings whose source was high in stevioside. Because tender young stevia plants are especially sensitive to low temperatures, it’s important that you wait until the danger of frost is past and soil temperatures are well into the 50s and 60s before transplanting them into your garden. Once you begin, it’s best to plant your stevia in rows 20 to 24 inches apart, leaving about 18 inches between plants. Your plants should grow to a height of about 30 inches and a width of 18 to 24 inches. The Care and Feeding of Stevia Stevia plants do best in a rich, loamy soil — the same kind in which common garden-variety plants thrive. Since the feeder roots tend to be quite near the surface, it is a good idea to add compost for extra nutrients if the soil in your area is sandy. Besides being sensitive to cold during their developmental stage, the roots can also be adversely affected by excessive levels of moisture. So take care not to overwater them and to make sure the soil in which they are planted drains easily and isn’t soggy or subject to flooding or puddling. Frequent light watering is recommended during the summer months. Adding a layer of compost or your favorite mulch around each stevia plant will help keep the shallow feeder roots from drying out. Stevia plants respond well to fertilizers with a lower nitrogen content than the fertilizer’s phosphoric acid or potash content. Most organic fertilizers would work well, since they release nitrogen slowly.

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Gathering Autumn Stevia Leaves Harvesting should be done as late as possible, since cool autumn temperatures and shorter days tend to intensify the sweetness of the plants as they evolve into a reproductive state. While exposure to frost is still to be avoided, covering the plants during an early frost can give you the benefit of another few weeks’ growth and more sweetness. When the time does come to harvest your stevia, the easiest technique is to cut the branches off with pruning shears before stripping the leaves. As an extra bonus, you might also want to clip off the very tips of the stems and add them to your harvest, as they are apt to contain as much stevioside as do the leaves. If you live in a relatively frost-free climate, your plants may well be able to survive the winter outside, provided you do not cut the branches too short (leaving about 4 inches of stem at the base during pruning). In that case, your most successful harvest will probably come in the second year. Three-year-old plants will not be as productive and, ideally, should be replaced with new cuttings. In harsher climates, however, it might be a good idea to take cuttings that will form the basis for the next year’s crop. Cuttings need to be rooted before planting, using either commercial rooting hormones or a natural base made from willow tree tips, pulverized onto a slurry in your blender. After dipping the cuttings in such a preparation, they should be planted in a rooting medium for two to three weeks, giving the new root system a chance to form. They should then be potted — preferably in 4.5-inch pots — and placed in the sunniest and least drafty part of your home until the following spring. Unlocking the Sweetness in Your Harvest Once all your leaves have been harvested you will need to dry them. This can be accomplished on a screen or net. (For a larger application, an alfalfa or grain drier can be used, but about the only way an average gardener might gain access to such a device is to borrow it from a friendly neighborhood farmer). The drying process is not one that requires excessive heat; more important is good air circulation. On a moderately warm fall day, your stevia crop can be quick dried in the full sun in about 12 hours. (Drying times longer than that will lower the stevioside content of the final product.) A home dehydrator can also be used, although sun drying is the preferred method. Crushing the dried leaves is the final step in releasing stevia’s sweetening power. This can be done either by hand or, for greater effect, in a coffee grinder or in a special blender for herbs. You can also make your own liquid stevia extract by adding a cup of warm water to 1/4 cup of fresh, finely-crushed stevia leaves. This mixture should set for 24 hours and then be refrigerated.

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Growing Stevia Without Land Just because you live within the confines of an apartment or condominium doesn’t mean you can’t enjoy the benefits of stevia farming. This versatile plant can be grown either in pots on your balcony or any sunny spot, or else in a hydroponic unit. Stevia plants also do quite well in “container gardens.” A 10? to 12? diameter container filled with a lightweight growing mix is an ideal size for each plant. A little mulch on the top will help retain the moisture in the shallow root zone. A properly fertilized hydroponic unit or container garden can provide you with as much stevia as an outdoor garden, if not more. Stevia as a Sweetener Stevia is the sweetener of the future. Because the human body does not metabolize the sweet glycosides (they pass right through the normal elimination channels) from the leaf or any of its processed forms, the body obtains no calories from Stevia. Processed forms of pure Stevia can be 70-400 times sweeter than sugar. Whether these products are called Stevia, Stevioside, Rebaudioside, Stevia Extract, or Stevia Concentrate, if they are in their pure unadulterated form they do not adversely affect blood glucose levels and may be used freely by both diabetics and hypoglycemics. For people with blood sugar, blood pressure or weight problems Stevia is the most desirable sweetener. In all of its current forms Stevia has a taste unique to itself. Along with its sweetness there is also a bitter component. The poorer the quality of the leaf the more bitterness is evident in the taste. In good consumer products, however, this bitter flavor disappears as does the slight licorice taste of whole-leaf products when appropriately diluted for consumption. Unlike artificial sweeteners, the sweet glycosides do not break down in heat which makes Stevia an excellent sweetener for cooking and baking. Stevia as a Dietary Supplement The vast majority of reported health benefits, both from the research laboratory and consumer experience, comes from daily use of a water based whole leaf Stevia concentrate. Scientific research has indicated that Stevia effectively regulates blood sugar and brings it toward a normal balance. It is sold in some South American countries as an aid to people with diabetes and hypoglycemia. Since its introduction into the US, numerous people have reported that taking 20-30 drops with each meal brought their blood glucose levels to normal or near normal within a short time period. Obviously each individual's condition is different and such experimentation should be done under the supervision of a qualified physician. An important benefit for hypo-glycemics is Stevia's tonic action which enhances increased energy levels and mental acuity. Studies have also indicated that Stevia tends to lower elevated blood pressure but does not seem to affect normal blood pressure. It also inhibits the growth and reproduction of some bacteria and other infectious organisms, including the bacteria that cause tooth decay and gum disease. This may help explain why users of Stevia enhanced products report a lower incidence of colds and flu and why it has such exceptional qualities when used as a mouthwash or added to toothpaste. Many people report significant improvement in oral health after adding Stevia concentrate to 4

their toothpaste and using it, diluted in water, as a daily mouthwash. Stevia is an exceptional aid in weight loss and weight management because it contains no calories and reduces one's craving for sweets and fatty foods. Hunger sensations are lessened when 10 or 15 drops are taken 20 minutes before meals. Preliminary research data indicates that Stevia may actually reset the hunger mechanism in people where the pathway between the hypothalamus and the stomach has become obstructed. If so, Stevia would help people to feel satiated sooner, helping them to eat less. Other benefits of adding Stevia to the daily diet include improved digestion and gastrointestinal function, soothed upset stomachs and quicker recovery' from minor illness. Users have also reported that drinking Stevia tea or Stevia enhanced teas helped to reduce their desire for tobacco and alcoholic beverages. Stevia concentrate tablets are available for those who want the medicinal benefits of Stevia concentrate in an easy to swallow tablet form. The Stevia Leaf Stevia leaves vary widely in quality due to many environmental factors including soil, irrigation methods, sunlight, air purity, cleanliness, farming practices, processing and storage. There are also numerous species of Stevia with differing Stevioside/Rebaudioside content. Bacterial and fungal contamination is a serious problem and one must be careful about the original source of Stevia. Chinese Stevia leaves are a poor quality, containing only 5-6% of the sweet Steviosides/Rebaudiosides, while Paraguayan leaves contain 9-13%. Stevia should be compared according to aroma, taste, appearance and sweetness. Leaves are available in tea bags (only from Wisdom of the Ancients at the time of writing) and make a delicious tea. Tea bags may be placed in any beverage desired and make a delightful lemonade. The sweet glycosides are released more rapidly in hot liquid than in cool liquid. You may want to place a tea bag in a small amount of hot water for a few minutes and then add the sweetened water to the beverage. A mild Stevia tea offers excellent relief for an upset stomach. After use, a Stevia tea bag placed over the eyes (similar to using a cucumber) for a few minutes effectively tightens the skin and smoothes out wrinkles. Ground Stevia is excellent when sprinkled lightly over cooking vegetables and meats, cereals and salads. Besides adding its own sweet taste it significantly enhances the flavor and nutritional value of the food. Ground Stevia can be used in many cooking and baking applications. Stevia for Exceptional Skin Care Water based whole leaf Stevia concentrate offers several exceptional benefits when used regularly in skin care. When applied as a facial mask it effectively softens and tightens the skin, smoothes out wrinkles and helps to heal various skin blemishes including acne. One simply smoothes the dark liquid over the entire face, allowing it to dry for at least 30-60 minutes. As it dries you will feel the skin tightening. A drop of the concentrate may be applied directly on any 5

blemish, acne outbreak, lip or mouth sore. People report success from applying Stevia to a variety of problem skin conditions. Stevia concentrate is also effective when used on seborrhea, dermatitis and eczema. Reports indicate that when a few drops of the concentrate are placed in cuts and scratches there is a more rapid healing of the wound without scarring. This will sting for 30-40 seconds followed by a significant lowering of pain. The concentrate is easily washed away with soap and warm water. In Paraguayan experiments the Stevia concentrate was added to a unique native herbal soap made from edible oils extracted from the seeds and leaves of trees native to the Paraguayan rain forest. Marketed in the U.S. under the name Cream of Coco Hair & Body Shampoo, the soap blends well with the concentrate. Used together these two natural products help retard the graying process and retain natural hair color, eliminate dandruff and various scalp problems, and improve the health and luster of the hair. Many Americans today add the concentrate to this native soap or to their regular shampoo and report excellent results. Most people wash the hair first and then add Stevia concentrate to the second shampoo, allowing it to remain on the hair for a few minutes before rinsing. Safety of Stevia There has never been a complaint that Stevia, in any of its consumable forms, has caused any harmful side effects in the 1500 years of use in Paraguay and about 20 years in Japan. Scientists who have studied Stevia state that it is safe for human consumption.

Cooking with Stevia 6

Packet to Packet Conversions Sugar

Stevia Blends

Aspartame

Saccharin

Acesulfame K

Sucralose

1 packet

1 packet

1 packet

1 packet

1 packet

1 packet

In general terms, most packet sweeteners are equal to each other or to two teaspoons of sugar. Check on the box to verify.

Bulk Conversions Clear Stevia Liquid

Pure Steviosides

tsp.

1/4 tsp.

1/16 tsp.

6 packets

3 tsp.

tsp.

3/8 tsp.

1/3 cup

8 packets

4 tsp.

3/4 tsp.

tsp.

1/2 cup

cup

12 packets

6 tsp.

1 1/4 tsp.

3/4 tsp.

3/4 cup

3/4 cup

18 packets

9 tsp.

1 3/4 tsp.

1 tsp.

1 cup

1 cup

24 packets

12 tsp.

2

2 cups

2 cups

48 packets

24 tsp.

5 1/4 tsp.

Sugar

Granulated Artificial Sweeteners

Stevia Blends (Packets)

Stevia Blends (Bulk)

2 tsp.

2 tsp.

1 packet

1/4 cup

1/4 cup

1/3 cup

tsp.

1

tsp. 3 tsp.

Note: This chart compares 4 types of packaged stevia (stevia blends in packets and in some other form such as a jar or shaker) with artificial sweeteners that have been bulked up to equal sugar volume for volume. Note 2: To avoid a bitter taste: Although stevia sweetening strengths vary from one brand to another, when you use a brand high in steviosides, you can achieve a sweeter taste without bitterness. This chart is based on using an extract with over 90% steviosides and a minimum of 30% rebaudiosde A. Consequently, when using a pure stevioside with less then the stated requirements, reduce the amount of stevia listed on the chart above by about 30% - the final product will not be as sweet, but you'll avoid the bitter taste.

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VANILLA CREAM CHEESE FROSTING Top you favorite cake or cupcakes with Vanilla Cream Cheese Frosting. Or, why not try it on super moist old-fashioned flavor Gingerbread Cupcakes! INGREDIENTS: • 1 (6-ounce) package reduced-fat cream cheese at room temperature • 2 tablespoons unsalted butter, softened • 1/3 cup STEVIA EXTRACT IN THE RAW® CUP FOR CUP • 2 teaspoons reduced fat (2%) milk • 1/2 teaspoon pure vanilla extract • 1/2 cup confectioners' sugar • 1 teaspoon lemon juice DIRECTIONS: In mixing bowl, use hand mixer on medium speed to whip cream cheese and butter until blended and creamy, 2 minutes. In small bowl, whisk STEVIA EXTRACT IN THE RAW with milk and vanilla until smooth, 1 minute. Add to cream cheese mixture and beat until combined. Beat in confectioners' sugar, then lemon juice. Refrigerate frosting in covered container for 1 hour or up to 4 days. Spread cold on cooled cupcakes. (Yields 1 1/2 tablespoons frosting per cupcake) Frosts 12 cupcakes.

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RED VELVET CUPCAKES Our adaptation of this southern favorite saves 60 calories and 10 grams of carbohydrate per cupcake.

INGREDIENTS: CUPCAKES • 1/3 cup unsweetened cocoa • 3 tablespoons red food color • 1 1/2 teaspoons vanilla extract • 1/2 cup (1 stick) unsalted butter, softened • 3/4 cup Sugar In The Raw® • 4 egg yolks • 3 egg whites • 1 cup low fat buttermilk • 1/2 teaspoon salt • 1/2 cup STEVIA EXTRACT IN THE RAW® CUP FOR CUP • 2 1/4 cups sifted cake flour • 1 teaspoon baking powder • 1/4 teaspoon cayenne pepper (optional) • 1 1/2 teaspoons baking soda • 1 1/2 teaspoons white vinegar • 2 1/4 cups Cream Cheese Frosting CREAM CHEESE FROSTING • 2 (8 ounce) packages reduced fat cream cheese, softened • 1/2 cup (1 stick) unsalted butter, softened • 1 teaspoon vanilla extract • 1/3 cup plus 1 tablespoon STEVIA EXTRACT IN THE RAW® CUP FOR CUP • 1/4 cup 1% low fat milk DIRECTIONS: CUPCAKES Preheat oven to 350!F. In small bowl combine cocoa, red food color and vanilla, set aside. In large bowl beat together butter and Sugar In The Raw. Add yolks one at a time and beat well after each addition. Add cocoa mixture and blend well. In another bowl, beat egg whites until stiff peaks form, set aside. Combine buttermilk with salt. Combine STEVIA EXTRACT IN THE RAW, cayenne pepper and baking powder with cake flour. Add buttermilk mixture and flour mixture to cocoa mixture, alternating a third at a time beating after each addition. Combine baking soda and vinegar then add to batter and blend well. Fold in egg whites. 9

Fill each heart shape silicone baking cup 2/3 full with batter. Arrange cups on 2 baking sheets lined with parchment paper and bake 13-15 minutes or until a toothpick comes out clean. Remove from oven and let cool 5-10 minutes before removing from baking cup. Cool cupcakes on rack before frosting. Makes 24 cupcakes. Note: If heart shape silicone cups are not available, muffin pans can be used. CREAM CHEESE FROSTING In a medium bowl combine all ingredients and blend well. Makes enough frosting for 36 cupcakes. PER SERVING: CUPCAKES 120 calories, 45 calories from fat, 5g fat, 3g saturated fat, 0g trans fat, 2g protein, 16g carbohydrate,1g dietary fiber, 170mg sodium, 45mg cholesterol. CREAM CHEESE FROSTING ( 1 1/2 Tablespoons) 64 calories, 44 calories from fat, 6g fat, 3.6g saturated fat, 0g trans fat, 2g protein, 1g carbohydrate, 0g dietary fiber, 48mg sodium, 16mg cholesterol.

Resources: 10

How to Grow Stevia http://www.stevia.net/growingstevia.htm Sweeten Food the Natural Way with Safe, Super-Sweet Stevia! http://www.parkseed.com/gardening/PD/5942/ Stevia http://www.mountainvalleygrowers.com/stevia.htm Growing Your Own Stevia http://www.stevia.com/Stevia_article/Growing_Your_Own_Stevia/8077 Stevia Recipe Booklet http://www.steviaextractintheraw.com/pdfs/2010RECIPE_BOOKLET.pdf Stevia Recipes & Tips http://www.steviaextractintheraw.com/Recipes-and-Tips.aspx

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