Making Maple Syrup Last

Once you make the decision to steer clear of refined sweeteners and artificial flavors, you can't buy the cheap "maple syrup" anymore. However... real maple syrup is expensive! (Think outside the grocery store box and look for a food co-op or a bulk food store in order to get a better deal.)

But what do you do on a perfect Saturday morning with six stacks of pancakes ready for six hungry mouths?

Here's what works for us:

I melt butter in a small saucepan and add the same amount of maple syrup. (So, that may be 1/4 cup of butter and 1/4 cup of maple syrup if I need a 1/2 cup of syrup in the end.) As it heats through, I stir it vigorously until it is completely combined and a pretty light brown color.

Not only do I get to skip buttering the pancakes... who wants to butter that many pancakes anyway? The children get more syrup on their pancakes, but only half of it is maple syrup. And the syrup is wonderfully warm, sweet, and buttery. Yum!

I actually got this tip from my dear sister-in-law several years ago. I don't know if she will even remember... but we have done it like this ever since. Thanks, Renee!

For more Works For Me Wednesday posts, visit Kristen and WeAreThatFamily.com.

Thanks for stopping by today!

Photo Credit: Allposters.com

Diet Sodas, Metabolic Syndrome and Type II Diabetes

This is interesting. Very interesting. Especially since it comes from a big name like the American Diabetes Association. You've heard me say before that artificial sweeteners can be hazardous. Well, really I think most "improvements" that we make on nature have their risks. But artificial sweeteners seem to be at the top of most potentially dangerous lists. Here's more evidence:


A new study has recently been published that links diet soda with an increased risk of Metabolic Syndrome and Type II Diabetes. Read the summary of the study here. It's worth three and a half minutes of your time.


For your health,

Your Questions Answered... Agave Nectar

Today I'm answering a question from Christian Frugal Mom. Thanks, Janeen, for posting it twice. I keep all questions to answer as soon as time allows, but asking twice really gets me hopping! The question is "about agave nectar and any info you might have on it. I'm wondering if it's actually good or just more manufacturer hype."

When looking at a food product, the first two questions I ask are:

1. What raw ingredients did the manufacturers start with?
2. What processing has been done to morph the raw ingredients into this product?

Looking at Agave Nectar:

1. Agave Nectar comes from the juice extracted from several different species of agave plants. It is most often a product of Mexico. It has a low glycemic index and contains several minerals such as Calcium, Potassium and Magnesium. It is four times sweeter than honey and has a milder flavor. Sounds pretty good so far...

2. Once the juice has been extracted, it is heated so that the sugars are hydrolyzed. Keeping things simple, this just means that the long chain fructosans are converted to shorter fructose units. The processing increases the sweetness of the agave juice. Once it is hydrolyzed, the agave juice is filtered and then concentrated to form the Agave Nectar we see at the market. Unfortunately, the result of this processing is a sweetener that is very high in fructose - even more concentrated than High Fructose Corn Syrup in some cases. The concentration is dramatically higher than the fructose levels in whole fruits and fruit juices. Although the sweetener is low-glycemic, its effects resemble the negative health implications of High Fructose Corn Syrup.

The high concentration of fructose found in Agave Nectar is unlike any concentration found in nature. I don't think our bodies are designed to handle such rushes of sugar very frequently. Glycemic Index aside, this highly processed sweetener has the potential to wreak havoc on our pancreas and on our metabolism. While I don't think an occasional serving of Agave Nectar would wreck a body, the prolonged usage of this product might give us trouble.

Note: there is some variation in the processing. Some raw nectars have had their fructosans shortened using molds or bees instead of heat. Since there is not a definitive protocol for processing each brand, if you do chose to use Agave Nectar in moderation, call the manufacturer. Most reputable companies will provide you with processing information.

That's my two cents. We like to follow the principles outlined in What the Bible Says About Healthy Living... which leave us using sweeteners in their natural, unadulterated state. Did you know that Agave Plants were originally used only for making tequila? Before hydrolyzation, the juice wasn't sweet enough to be called a sweetener... sort of like maple syrup straight from the tree.

Mexico, Oaxaca, Field of Agave Plants for Making Tequila

By the way, I am working on a few soy posts. I hope to address the soy controversy in one post, give my Power Bar recipe in another and then my Peanut Butter Power Pops (kid friendly) recipe in the last. Thanks for showing me grace and patience here. We will be taking a spring break (AKA low-tech week) starting Friday, so I'll post as much as I am able this week and then pick up where I left off after our family time. In the meantime, I also want to get pictures of "5 Minute Artisan Bread" posted... Like I said, thanks for your patience. My hopes and aspirations often exceed my time allotment.

Photo Credit: Allposters.com

Your Questions Answered... Splenda and Xylitol

This is the question of the week. It seems like everyone wants to know: What about Splenda?

I mentioned Splenda in my post about Natural Sweeteners. Since there is so much controversy on the sweetener, there is an over-abundance of information to wade through. I found the most thorough and supported information on Splenda at Mercola.com. (Keep in mind, while I find a lot of really great information at Mercola.com, I can't support it all!)

It all boils down to the fact that sucralose (Splenda) is a chemical and not a food. It has been shown to reduce healthy bacteria in the digestive tract by 50%. It has also been shown to increase the pH of the body, which in turn leaves room for more harmful bacteria (like Candida) to flourish. In addition, it contributes to an increased body weight... interesting since it is found in so many "diet" foods. I guess 0-calorie isn't all it's hyped up to be.

Other side effects reported by http://www.truthaboutsplenda.com/ are:

• Gastrointestinal problems
• Migraines Seizures
• Dizziness
• Blurred vision
• Allergic reactions
• Blood sugar increases
• Weight gain

Here is the rest of the story for those interested in more reading. Be sure to check out the other links Mercola lists.

Second Question: What about Xylitol?

For those of you who haven't heard about Xylitol yet, it is a sweetener derived from natural sources, most commonly birch trees. It is also found in raspberries and plums. It tastes as sweet as sugar but has 40% fewer calories. Xylitol it is not absorbed into the bloodstream as other sugar products are. Consequently, it has very little effect on our blood sugar levels. It simply tastes sweet and then passes through our system.

Xylitol has also been shown to be effective in cavity-prevention. It is in our toothpaste and in our favorite children's vitamins. European studies have demonstrated its ability to reduce ear infections as well. This is due to Xylitol's anti-bacterial properties.

Although Xylitol is marketed in health food stores, I have not tried it in my kitchen. It seems to be a bit pricey, as is Stevia. If any of you have used Xylitol in your home, please comment to let us know what you used it in and how you liked it!

Your Questions Answered... Sucanat, etc.

Good Morning!

Thanks for the comments and questions yesterday. I hope to post some thoughts on beverages later today, but I wanted to go ahead and answer the Sucanat questions.

First, Sucanat looks like very tiny brown pebbles. They are not crystals and are not uniform in size. You can find Sucanat at any health food store in the baking aisle in pound and two-pound bags, and in the bulk section for a bit cheaper (around $2-2.50/pound). Some grocery stores carry it in their Natural Foods Section. You'll have to check your local store. You can also buy it in bulk from Amazon or from Country Life Natural Foods. At Amazon, it is 3.32/pound, with free shipping. At CLNF, it is 1.75/pound plus shipping. I buy from CNLF, but I also purchase nuts, seeds, pasta and other items at the same time so the shipping is worth it to me.

Would I use Sucanat to sweeten tea. Nope. It has a brown sugary taste which works fine in Banana Bread and Granola but would be way to obvious in tea. I use honey in my tea. But honestly, I have found no natural sweetener that doesn't have a strong taste. Even stevia has a distinctive flavor.

Is Sucanat just sugar with vitamins? Good question. It is a sugar and will effect the body's blood sugar levels. They key is moderation. It is different than white sugar since it is a food which the body recognizes and can use. White sugar in its crystallized form is no longer a food but rather a toxin to the body. I call this an anti-nutrient because not only is it void of any benefit, it also robs the body of other nutrients in efforts to rid itself of the toxin. While Sucanat and other Natural Sweeteners are of little benefit to the body besides satisfying a sweet tooth, they are not toxins or anti-nutrients.

Hope this helps clarify!

Also, by way of note for subscribers who read my RSS feed, I post our dinner plans in a sidebar box each weekday. I have yet to figure out how to include this content in my feed. If you are interested in knowing what we eat from day to day, please check out my actual blog. Thanks!

Natural Sweeteners 102

On this installment of Natural Sweeteners (see my previous post for the first thoughts), I will discuss a few of the choices available at local markets and health food stores. Of course, I won't be able to cover them all. If I overlook one that you have a particular question about, please comment or email me so I can address your specific question. To refresh your memory on why we want to limit white sugar consumption, refer to my post on Sugar Fasting.

Local Raw Honey: I use honey often. I specify "raw" because honey includes several enzymes, plant nutrients, and antimicrobial factors that are destroyed in pasteurization. I specify "local" because honey imported from Argentina and other Central and South American countries contains traces of DDT. Honey can be used in a variety of recipes, but should not be given to infants under one year of age.

Sucanat/Rapadura: You'll notice that most of my sweet recipes include Sucanat. I find it very easy to substitute for white sugar since it is a granulated sweetener (as opposed to liquid honey) and can be replaced cup for cup. Sucanat is basically evaporated cane juice. It is very minimally processed and still contains the trace minerals and other nutrients present in cane juice. Rapadura is similar to Sucanat, yet it contains an even higher amount of nutrients because it is sun-dried. It is a bit pricier and so I only purchase it when I find a really good deal on it.

Other Organic Sugar Products: There are several other organic sugars on the market. It is difficult to keep up with them all! Here is a rule of thumb: if it is white, light or crystallized, it has been dramatically processed. After the processing, the known (and unknown) nutrient factors will not remain intact. Look for options that are dark and granulated in asymmetrical "blobs" rather than crystals. Date sugar is an example of this, but Turbinado or Sugar in the Raw are crystallized.

Maple Syrup: Maple syrup is a good option for pancakes! It is infinitely better than "syrups" made from high fructose corn syrup and artificial flavorings. But, pure maple syrup is expensive. We do keep maple syrup in the house and use it very sparingly.

Molasses: Molasses is another good option for sweetening things. It contains a great deal of minerals since it is actually the "waste product" of white sugar manufacturing. Molasses is the good stuff that's been taken out! Yet, it has a very strong flavor which limits its usefulness.

Stevia: Stevia is actually an herb and not related to the sugar family at all. All of the previous sweeteners I've listed must be used in moderation because they effect our body's blood sugar levels. We don't want to cause our pancreas to strike, so we limit all forms of sugar (especially white sugar because it is an anti-nutrient too). Stevia has very little effect on our blood sugar levels. However, it is an herb that should be used with caution as should all herbs. In the past it has been considered medicinal and has not been tested for safety as a part of a daily diet. We do use stevia in our Power Bar recipe since it is low-glycemic. But, I don't consider it an "eat often" food. By the way, people who are allergic to certain weeds may react to stevia as well.

Splenda: I don't believe this one has a place with Natural Sweeteners, but I would like to give my thoughts about splenda. Yes, as the advertisements state, it started out as sugar from a sugar cane plant. However, in order to process away the calories, all other nutrients have been processed away as well. Even more important, the actual chemical structure is altered. This should send up all sorts of red flags. It is not a food. It is not close to a food. It is closer to a plastic or other man-made derivative. I expect to read about devastating health effects of this artificial sweetener in years to come. It just hasn't been on the market long enough for the evidence to mount.

Yikes, this post got long! And I feel like I've only touched the subject. There will be another post to follow in the near future. I would like to mention more about High Fructose Corn Syrup and artificial sweeteners as well. If you would like further information about any of the sweeteners I listed above, please let me know and I will address them in greater depth.

Believe it or not, I am a very slow writer. Actually, I am a slow talker as well... which makes me really thankful for my patient husband who is willing to listen long enough for me to formulate the words for what I'm trying to say. As I was saying, I am a slow writer. And I REALLY appreciate your patience as I mull over a topic like this for the weeks it takes me to finish all my thoughts. Thanks for coming back for the rest of the story. I sincerely appreciate it.

Natural Sweeteners 101

Sugar Cane, Malaysia

I have received a number of questions recently about Natural Sweeteners. Which are beneficial? Which might be dangerous? How do we interpret all of the conflicting information about our choices? Since the inception of this blog, I have been planning to write a series of posts about Natural Sweeteners. Given the steady stream of questions on this topic, I think now is a good time to start!

In the next few posts, I will write some specifics pertaining to several sweetener options, both natural and artificial. Before I do so, I would like to start with the bigger picture. Isn't it always better to step back and really sum things up before we zero in on the details?

I've blogged about What The Bible Says About Healthy Living before. This book was the start of a long health journey for me. It changed my entire health paradigm. In the book, Dr. Rex Russell presents three principles to use in evaluating the diet fads and new-fangled foods that arise almost daily. These principles have proven quite useful for me as no book I've found has been able to cover all the options available. Even if one is able to cover the plethora of products at the time of writing, by the time of publication, several more products make their way into the market. We need solid criteria to decide which products we will buy and which we'll leave on the shelf. That is exactly what Dr. Russell did!

So, let's apply his principles to sugar, sugar substitutes and other Natural Sweetener alternatives. By the way, these are my simple paraphrases of his principles.

1. Eat What God Made. We have been given sweet things to enjoy. "My son, eat thou honey, because it is good; and the honeycomb, which is sweet to thy taste." Proverbs 24:13. Sweetness is a gift! But, just as with synthetic vitamins, artificial preservatives and hydrogenated oils, we encounter problems when we create our own "foods."

2. Eat it as close to the way God made it as possible. Natural foods are truly amazing. I've said this before, but science is still discovering components of raw foods that can not be duplicated in a laboratory. These phytonutrients, trace minerals, enzymes (and things not yet discovered) may be small components of the food itself, but they do irreplaceable work. When we refine or process a natural food, we take away valuable components that were included for a reason. So, for sweeteners, we need to question the manufacturing processes. We need to ask things like: How much was the raw material changed? How high was it heated? Were there molecular restructurings? (I know that last one sounded way scientific, but some sweeteners are totally rearranged!)

3. Eat everything in moderation. Too much sugar, natural or otherwise, is not good for us. Even low-glycemic sweeteners affect our blood sugar levels to some degree. Natural Sweeteners in moderation can be a beneficial part of our diet. But, since we want to keep our blood sugar steady throughout the day, we need to choose sweeteners wisely and eat them sparingly.

I've just scratched the surface here. Stay tuned for Natural Sweeteners 102!

I'd love to know if any of you have read What the Bible Says About Healthy Living. If you have, comment to let me know what you thought of it. Or, if you haven't, comment to share what health books have been eye-opening for you!
Photo Credit: Allposters.com