Christina Najjar

How to Make Stevia Taste Good in Recipes

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Flipping to sugar free nutrition for health issues like PMS, PCOS, and digestive problems, among other issues, can seem impossible. This is especially true for those who have a sweet tooth. While many sugar-free sweeteners are just as bad or worse for you than sugar, stevia is actually a good alternative.

To pick out a good brand, make sure to read the ingredients. Many brands put all kinds of additives in their formula.

The issue with stevia is that for many people, it actually has a bitter or too sweet aftertaste. I really disliked it when I first tried it. Well, it turns out that it’s a bit of an acquired taste!

The other issue is that unlike most sweeteners, stevia doesn’t stand very well on its own. There is work that needs to be done to make it taste better in recipes. Since I’ve played around with the sugar free sweetener for a while, I’ve discovered different ways to make it taste better.

Sugar free stevia can taste good in recipes

Start with protein powder

Many sugar free protein powders are sweetened with Stevia. These formulas are put together to create a product that is as tasty as possible. Of course, some brands succeed at that better than others do. I really like the Vega Sport Performance chocolate powder. Some of their other products are far too sweet, but this one is amazing. The Genuine Health Fermented Vegan Proteins+ vanilla powder is another good one. It blends really nicely with all kinds of flavours. These powders will help you better adjust to the stevia taste.

Add other tastes

Combining a few of the basic tastes (sweet, salty, sour, bitter, and umami) actually makes stevia a bajillion times more enjoyable. I haven’t tried combining umami and sweet so I can’t attest to this one, but by including other tastes, stevia tastes so much better.

So how do you do that? If I’m making overnight oats, I add sea salt or pink Himalayan salt (it’s tasty, it contains all kinds of minerals, and I have low blood pressure). For acidity, I add a bit of pure lemon juice because the flavour is subtle. Then, I may add cocoa for bitterness. And finally, the stevia will take care of the sweetness.

Use liquid stevia

Most people who have experimented with stevia agree that using it in its liquid form is the tastiest. So, save yourself the trouble and don’t bother trying the powdered form. I like the NOW brand liquid stevia. It has less of that unpleasant aftertaste than the powdered form does.

Combine it with xylitol

The two sweeteners seem to work really well together. I specifically recommend xylitol because it is also technically sugar free. However, those simply looking to reduce sugar instead of completely eliminating it may find that maple syrup, molasses, or coconut sugar has the same effect.

A word of caution when using xylitol: since it’s an alcohol sugar, our bodies can’t break it down. As a result, eating large quantities of it can create a laxative effect. I also generally don’t recommend it for those who have known digestive issues.

Which other tricks have you discovered to improve the taste of stevia?

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Zucchini Fritters: A protein rich snack (vegan)

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I tried making zucchini fritters when I had a bag of ten zucchinis from Costco in the fridge. I used a recipe that I found online, but found it quite disappointing. So, I decided that I wanted a better recipe. I improvised a recipe using some of my favourite ingredients instead. These turned out quite tasty the second time around – I put too much garlic salt in my first batch. These would go well with a tahini sauce.

Zucchini is one of those vegetables that’s underrated. While it’s not as nutrient dense as, say, broccoli or kale, it does still contain essential nutrients. It’s a great way to boost your daily intake of vegetables in subtle ways. For instance, it can be added to smoothies and juices without adding flavour, can be spiralized or julienned to use as noodles, or can be integrated into chocolate cakes to make them moist and dense.

A little known fact about zucchini is that it’s mucilaginous. Big word! What it means is that it has a “slippery quality”. This makes it easier to digest for those who have digestive issues. Additionally, those who suffer from ulcers may find mucilaginous vegetables soothing.

Zucchini fritters

Zucchini Fritters (vegan)

Ingredients
1 zucchini
1/2 cup chickpea flour
1 tsp onion powder
1 tsp parsley flakes
1/2 tsp garlic salt
1/8 tsp baking soda
1/4 tsp lemon juice
1-2 tbsp water (optional – see directions)
Oil for frying

Directions
Shred the zucchini using a julienne peeler or a mandoline. Then, add the other ingredients and let sit for a few minutes. The salt will “sweat” the zucchini to provide the needed liquid. If it’s not enough, add one or two teaspoons of water to blend the ingredients.

Heat a bit of oil on a frying pan over medium heat. Drop patties by tablespoonful and flatten them a bit. Cook the patties for a few minutes, and then flip them. Cook for a few more minutes, then remove from the heat.

Cabbage Fried Quinoa (vegan)

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Sometimes, I like to be able to take little shortcuts in the kitchen. If you’re a really busy person (who isn’t?), any tips and tricks to speed up cooking can be helpful. For instance, if you’re cooking grains, make a large quantity for the week. Then, use the grains in a few different recipes. For instance, if you cook quinoa, you may want to make a quinoa salad, fried quinoa, and a quinoa stew.

Here’s another help hint. When I don’t have time to chop veggies to fry, I pick up a bag of coleslaw or some variation on it. I find that cabbage is one of the veggies that develops the nicest flavours when fried.

To give you an idea of how much I enjoy this meal, let me put it into perspective for you. Out of all the recipes I’ve posted on here since I started my blog, I can count on one hand the recipes I make on a regular basis. I mostly like to experiment with new meals, but I keep a few tasty and easy meals that I can make when time is not my friend.

Cabbage fried quinoa

Cabbage Fried Quinoa (vegan)

Ingredients
1 1/2 cup dry quinoa, cooked and refrigerated (makes about 4 cups, give or take)*
Bag of slaw mix
1/4 cup balsamic vinegar
1/4 cup olive oil
1/2 tsp chili powder (or more)
Salt and pepper to taste (go generous on the pepper)
Oil for frying

*To cook quinoa, bring 1 1/2 cups dry quinoa to a boil in 3 cups water and cook for about 20 minutes, until the water is absorbed. Refrigerate until completely cooled down.

Directions
Heat up a bit of oil in a large frying skillet over medium heat. Add the quinoa and toss around to get it heated up nicely.Since it’ll have been refrigerated, it won’t stick to itself. When the quinoa is nicely heated up (about 4-5 minutes), add in the slaw mix. Cook until it’s done to your liking, tossing every couple of minutes. Add in the rest of the ingredients and keep tossing a bit until nicely coated.

Make Your Own Coconut Milk (paleo, vegan, sugar free)

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If, like me, you go through tons of coconut milk, it may be advantageous for you to start making your own. First of all, it’s more economical. I can make it for $1 (or less) using coconut shavings, or I can buy it for $3.29 in Ottawa. Additionally, making your own is healthier. You get to control what goes into your milk; no weird binding agents or preservatives.

I’ve also been trying to be more conscious of reducing my waste. I could easily go through 2 tetra packs of coconut milk per week. That waste accumulates really quickly! I would much rather use and reuse my mason jars.

Coconut milk you can make at home

Make Your Own Coconut Milk (paleo, vegan, sugar free)

What you need
1 cup shredded coconut
3 cups boiling water
Blender
4 cup (1L) mason jar
Funnel
Fine mesh strainer or nut milk bag

What you do
Combine the boiling water and the shredded coconut in the blender. LET IT COOL DOWN. I didn’t wait, and I ended up burning myself. Because of the higher temperature, more pressure is required on the blender lid to stop it from overflowing. Avoid accidents by letting it cool down.

Once cooled down, blend for a few minutes. You won’t be able to get rid of all the coconut pieces so blend it until it’s to your desired thickness. Then, if you’re using a strainer, place your funnel in the jar mouth and the strainer on top of the funnel, and pour the coconut milk. If you’re using the nut milk bag, place it in a bowl and pour the coconut through the bag.

You can add a bit of vanilla and a liquid sweetener for taste, but it’s not necessary, if you want to skip that step.

Refrigerate for up to 5 days. A solid block of fat will form at the top. This can be blended in smoothies or heated to melt.

Pudla (Vegan Chickpea Flour Pancakes With Veggies)

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When I went to see my naturopath last week, she told me that I need to eat more protein with breakfast. Because breakfast is a rare occurrence around here, I wasn’t surprised to hear that. While I do try to make overnight oats for any day that I start work at 8 or earlier, I always seem to think I’ll have time for breakfast with later shifts. But who am I kidding… I did do some research and found this thing called “pudla”.

Forums are loaded with good ideas, though those ideas don’t all work for me. Pudlas, however, seem to work well for me. They’re chickpea flour based vegetable pancakes from Indian origin. I can’t remember if I’ve mentioned how much I love Indian food, but I LOVE IT. Oh what? Half my recipes are Indian food? Oh, I guess I must have mentioned it before!

To be honest, I have no idea if my pudla recipe is anything close to the real thing. I found guidelines for making these pancakes and I added the spices with inspiration from onion bahji. If you don’t have fennel seeds, you can skip them, but it brought these savory pancakes to a whole new level.

Chickpea flour pancakes (pudla)

Pudla (Vegan Chickpea Flour Pancakes With Veggies)

Ingredients
2 cups chickpea flour
1 tsp each: baking soda, salt, turmeric, cumin powder
1/2 tsp fennel seed
1 cup water
1/4 cup lemon juice
3 medium sized white mushrooms, sliced
3 green onions, chopped
1/2 red bell pepper, chopped
Oil for frying (optional)

Directions
Combine the dry ingredients. Mix in the wet ingredients. Add the veggies.

Heat a bit of oil (if using) in a frying pan over medium heat. Pour a quarter of the batter into the pan and spread evenly. When the top looks like it’s not liquid anymore, flip the pudla over and cook for another couple of minutes. Makes 4 pancakes.

Cream of Broccoli Soup (vegan, slowcooker option)

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Do you want to know something funny? There are lots of foods I never thought of eating before knowing about my food sensitivities. Then, after I discovered I was limited in my food choices, I started expanding my menu. For instance, I never ate cream of broccoli soup back when I could eat dairy.

Truth be told, I never liked “cream of [insert ingredient]” soups when I ate dairy. But now that I’ve discovered what I can do with coconut milk, so many new things seem appealing. The good thing about coconut milk is that it contains the healthy kind of fats.

Broccoli is a cruciferous vegetable, or what you may know as the cabbage family. The awesome thing about cruciferous vegetables is that they have a ton of health benefits. They have great anti-cancer benefits. Additionally, they help support the liver’s detoxification processes.

Broccoli is high in vitamin K, which helps with coagulation. It also contains lots of vitamin C, which is great for the immune system, and is an antioxidant. Additionally, it has all kinds of B vitamins, which provide you with energy, and help support the reproductive system, manage stress, and so many more benefits. And finally, I want to mention that it contains lots of chromium, which helps reduce sugar cravings.

Cream of Broccoli Soup

Cream of Broccoli Soup (vegan, slowcooker option)

Ingredients
Large bunch broccoli, cut into florets
1 medium onion, finely chopped
3 cups veggie broth
1 cup full fat coconut milk
Black pepper to taste

Directions
Slowcooker: place all the ingredients except for the coconut milk in a 6 qt slow cooker (or slightly smaller). Cook on low for 4 hours or on high for 2 hours. With a hand blender, blend the ingredients. Add the coconut milk and continue cooking for an additional half hour.

Stovetop: Bring all the ingredients except for the coconut milk to a boil, and then reduce heat to a simmer. When the broccoli is really soft, about half an hour, blend the ingredients and add the coconut milk. Cook for an additional 10-15 minutes.

Store extras in an airtight containers. Makes 4 servings.

Garlic Parsley Spaghetti Squash (paleo, vegan)

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I love that spaghetti squash is healthier than pasta. It’s also a tad more versatile because you can add sauce to it, but you can also choose to fry it. I could even go as far as to say I prefer it over pasta, but that seems like a big statement to make.

The first time or two that you make spaghetti squash, it can seem like a lot of work. But, I guarantee that after a couple of times, it becomes much easier. Spaghetti squash is a great way to get a few more vegetable portions in for the day without realizing.

Garlic Parsley Spaghetti Squash

Garlic Parsley Spaghetti Squash (paleo, vegan)

Ingredients
1 spaghetti squash
2-3 garlic cloves, minced
Small handful parsley, chopped
Salt to taste
Oil for frying

Directions
Preheat oven to 375F.

Start by cutting the squash. Put it down on the counter, take a sharp knife, and anchor it in the middle, at a 90 degree angle (to cut lengthwise). Pull the knife down so that it is parallel with the counter/table/cutting board. Repeat on the other side. If you can’t get the knife down through the skin at the bottom, cut as much as you can, and then break the two halves apart.

Place the halves flat side down on a baking sheet and bake for 35-40 minutes. To know if it’s cooked, try inserting a knife into the skin. It should go through easily. Overcooking will caramelise the spaghetti squash.

Let it cool down a bit before handling, or use oven mitts. Take a fork and scratch the spaghetti strands out. They go crosswise for the most part. If the strands don’t come apart and you get hard clumps instead, the squash isn’t cooked thoroughly. Place it in the oven another few minutes.

Heat some cooking oil in a pan over medium heat. Fry the garlic for a minute or two, until it’s really fragrant. Add the spaghetti and the salt. Toss around constantly to avoid turning the spaghetti into mush. A minute or two before it’s cooked to your liking, add the parsley and continue to toss around.

Salt and Vinegar Kale Chips (paleo, vegan)

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If you’ve tried kale chips in the past but you didn’t enjoy them because you found them bitter, try salt and vinegar kale chips instead. The acidity of the vinegar contrasts the bitter taste nicely. I like it as a mid afternoon snack. It’s better than a sugary snack that will make you crash before the end of the day and make you want to eat more before dinner.

I’m sure you’ve heard about a bajillion times that kale is good for you. But do you understand why? The term “superfood” gets thrown around a lot, but it actually doesn’t mean a whole lot. Everybody has a different body. This means that each individual has different needs. Instead of calling foods “superfoods”, I prefer to look at their nutrient profile.

Kale is a cruciferous vegetable, or what you may know as the cabbage family. These are vegetables that have anticancer properties and help support the liver. Kale contains lots of vitamin K, which is important for coagulation. It also contains lots of vitamin A and C, two important antioxidants that help support the immune system. Additionally, it has a variety of B vitamins, which help provide energy, and support the reproductive system.

Salt and Vinegar Kale Chips

Salt and Vinegar Kale Chips (paleo, vegan)

Ingredients
About 6 medium sized kale leaves
2 tbsp apple cider vinegar
1 tbsp olive oil
Salt to taste

Directions
Preheat oven to 325F.

Wash the kale and dry completely. Rip the kale into bite sized pieces and place it on a cookie sheet. Add the salt, vinegar, and oil, and toss the kale around. I do this with my hands.

Bake for 10-20 minutes, depending on your desired level of crispiness. Take the kale out of the oven halfway through to toss it around.

If there are any leftovers, store them in an airtight container. But I’ll just say that I’ve never had any leftovers.

Curried Cauliflower Soup (vegan, slowcooker option)

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During busy periods, putting some time aside to cook something tasty can be quite difficult. It is during those times that I am thankful that I occasionally think ahead. I prepare freezer slowcooker bags to save myself some time. I simply chop all the ingredients for a given recipe that I freeze in a zipper bag. Then, when I’m too busy to cook a meal, I simply empty the content of the bag into my slowcooker. This is something that can easily be done with my curried cauliflower soup.

This soup is really simple if you have an immersion blender. If not, a potato masher will do. Or a rock, if you really have to. What I like the least about making this soup is the part where I cut the cauliflower and little pieces fall on the ground and get stuck to my feet. That’s why I often stop myself from buying cauliflower. But not for this soup.

You may have heard by now that it’s important to include a variety of vegetable colours in your diet to eat a variety of nutrients. However, for some reason, people tend to forget that white vegetables should also be eaten. Cauliflower is loaded with vitamin C, which helps support the immune system, and is an important antioxidant.

Curried Cauliflower Soup

Curried Cauliflower Soup (vegan, slowcooker option)

Ingredients
1 medium cauliflower head, cut into florets
1 medium onion, chopped
2 cloves garlic, crushed
1 tsp each: cumin, ground ginger, turmeric
1/2 tsp garam masala – or add 1/2 tsp more ground ginger instead
3 cups veggie broth

Directions
In the slowcooker: put all the ingredients in a 6-qt slow cooker or smaller. Cook on high for 4 hours (or 8 hours on low). Then, blend the soup using an immersion blender or potato masher.

On the stove: put all the ingredients in a soup pot. Bring to a boil, then reduce to a simmer. Cook for about 30 minutes, or until the cauliflower is really soft. Then, blend the soup using an immersion blender or potato masher.

Tofu Scramble (vegan)

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I bought a package of silken tofu to try to make a vegan version of cream cheese icing, but after reading online about how awful that was going to taste, I decided to repurpose the silken tofu. I’ve always been a bit curious about tofu scramble, especially since I started liking tofu.

I’ve noticed that many carnivores think vegetarianism is terrible because tofu tastes bad. Ignoring the fact that many vegetarians don’t actually eat tofu, it’s important to understand tofu before deciding it tastes awful. Yes, tofu is tasteless. That’s what makes it beautiful. It’s super versatile! You just have to make sure to add tons of flavour to tofu, and you may just have yourself an amazing meal.

The tofu scramble is made to resemble eggs, but don’t expect it to taste like eggs because it won’t. If you decide to modify the recipe I provide you with, just remember to add a lot of flavour to it.

Tofu scramble: vegan breakfast staple

Tofu Scramble

Ingredients
1 package silken tofu
1 small onion, chopped
3 garlic cloves, crushed
1/2 bell pepper, chopped (I used green)
1 tsp turmeric
1-2 tbsp oil for frying
salt and black pepper to taste

Directions
Add oil, onion, and garlic to a large frying pan over medium-high heat and toss around for 1 or 2 minutes, until it’s nice and fragrant. Throw in the silken tofu and mash it a bit (not too much) with a fork. Add turmeric, salt, and pepper, and toss around to coat evenly.

You want to make sure the water evaporates so that your scramble isn’t soggy. It took mine about 15 minutes to reach the point that I like, but it’s a matter of tastes. Make sure to toss the scramble around every few minutes to help the water evaporate faster. About five minutes before it’s done to your liking, add in the bell pepper. Makes 2-3 servings.

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Christina Najjar - Natural Nutrition

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444 Preston St., Suite 2
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