The Dissection of Thanksgiving: Compliments of Cooking with Steviva

Healthy Stevia alternatives to holiday traditions

As you are driving back for Aunt Alice’s with your belt cutting into your belly you will tell yourself, “never again will I do that”. We are talking about over the indulgences of Thanksgiving. Restraint and portion control are in your hands but, here are some great options that can get you through Thanksgiving while leaving out the sugar, substituting with Steviva sweeteners, skipping the self-loathing, and still maintaining all the rich festive flavors.

Below are the calorie counts and the amount of sugar you would generally consume with normal portions. Go for seconds… thirds and more, you will be ratcheting these figures into the 3000 calories range. Taking into consideration one pound of body fat equals 3500 calories you could expect to pack on one pound this day. By the end of the holidays you could easily pack on additional five pounds or more. In ten years that is fifty pounds of pure fat.

Thanksgiving Meal

Item Calories Sugar
Stuffing 160 2g
Turkey Breast, 4 oz. 142 0g
Gravy 25 1g
Sweet Potato Casserole 320 41g
Dinner Roll 110 4g
1/2 Tablespoon Butter 50 0g
Cranberry Sauce (canned) 110 21g
Green Beans 30 2g
Mashed Potatoes 155 3g
Pumpkin Pie  w/ Whipped Cream 340 31g
Totals 1442 105g


Canned Jellied Cranberry Sauce
1/4 cup serving (70g)
Sugars, total:                      21g
Calories, total:                   110
Calories from sugar:        84

No Added Sugar, Low Glycemic Option
Easy to Make Cranberry Sauce
1/4 cup serving (70g)
Sugars, total:                      11g
Calories, total:                   60
Calories from sugar:        24

4 cups fresh cranberries
2 cups water
2 tablespoons of orange zest (grated orange peel)
1 tablespoon of lemon zest (grated lemon peel)
1/2 cup Fructevia, Stevia Blend or a dash of Stevia Powder

Directions :

1. Place cranberries and orange and lemon zest and water in a medium saucepan.

2. Over high heat, cook until the cranberries burst. Lower heat to simmer.

3. Stir in Fructevia , Stevia Blend or a dash of Stevia Powder.

4. Continue cooking 15 minutes.

5. Allow mixture to cool and serve.

Candied Yams, with Marshmallow Topping
Sugars, total: 41g
Calories, total:   320
Calories from sugar: 164

No Added Sugar, Low Glycemic Option
Candied Yams

Sugars, total: 18g
Calories, total:   180
Calories from sugar: 32
Carbs Per Serving: 6g

6 sweet potatoes or yams
½ cup butter (healthy option olive oil)
2 tbs. Molasses
1/2 cup Stevia Blend, Fructevia or a tiny dash of pure stevia extract powder
2 tbs. vanilla extract
¼ cup water

Preheat oven to 350°. Boil sweet potatoes in skins until about half done.

Drain water from potatoes, remove skins and cut into bite sized peices.

Place sweet potatoes in a greased baking dish and dot with butter or olive oil.

Make the syrup by boiling together Steviva Blend, molasses, water, & vanilla. Pour over potato slices.

Bake 45-50 minutes, basting frequently with syrup.

Cook until potatoes are soft.

Boxed Stuffing Turkey Flavor
1/2 cup serving
Sugars, total: 2g
Calories, total: 160
Calories from sugar: 8

No Added Sugar, Low Glycemic Option
Sausage Stuffing
1/2 cup serving
Sugars, total: .5 g
Calories, total: 120
Calories from sugar: 2
Carbs Per Serving: 3 g

1 Pound Sausage – Seasoned
2 Large Onions -- Finely Chopped
3 Stalks Celery -- Finely Chopped (3 To 4) 2 Tbs. Butter
2 Tbs. Olive Oil
1 Head Cabbage – Finely Chopped
15 Ounces Chicken Broth – Canned
3 Eggs – Beaten
1 tablespoon dried marjoram
1 tablespoon dried rosemary
1 tablespoon dried sage
1 tablespoon dried thyme
1/2 teaspoon black pepper

This has all the taste of real stuffing, without the bread. You won't miss the bread and can "stuff" yourself as much as you like.

Sauté your onion and celery in the butter.

Add sausage, brown, crumbling the sausage finely.

Let the oils and butter brown on the bottom of the pan to get that great combination flavor.

Add seasonings and salt, to taste. If your sausage was pre-seasoned you can just add a little black pepper and cut the spices in half.

Add cabbage and continue cooking.

Add chicken broth to moisten as dish starts to get dry.

Put in a 3-4 qt baking dish and add the eggs.

Bake in 350 degree oven for 20-30 minutes.

Mashed Potatoes (prepared with milk and butter)
½ cup serving
Sugars, total:                      3g
Calories, total:                   155
Calories from sugar:        12

No Added Sugar, Low Glycemic Option
Mashed Fauxtatoes (with cauliflower)

1 cup serving
Sugars, total:                      1g
Calories, total:                   80
Calories from sugar:        0

One head cauliflower
3 ounces cream cheese
1 tablespoon butter
1/2 tablespoon salt
1/2 tablespoon pepper

Cut the cauliflower florets off the stem, removing the leaves.

Steam or boil the cauliflower until it is very soft.

Blend the cauliflower, cream cheese and butter in a blender or food processor. Blend to your personal preference. Some people like their mashed potatoes lumpy, some like them smooth. It's the same with mashed cauliflower.

Add salt and pepper to taste.

Serve as you would mashed potatoes. Each full cup serving provides just one and a half grams of carbohydrates, compared to 30 for conventional mashed potatoes.

Store Bought Pumpkin Pie

1/8 of pie (128g)
Sugars, total:                      30g
Calories, total:                   320
Calories from sugar:        120

No Added Sugar, Low Glycemic Vegan Option
1/8 of pie (128g)
Sugars, total:                      13g
Calories, total:                   220
Calories from sugar:        80

1 container silken firm tofu, drained
1 can or pumpkin or 1 1/2 cups of cooked pumpkin
1 cup Fructevia , Steviva Brand Stevia Blend or 1/8 teaspoon of pure Stevia Powder
a dash salt
4 teaspoons pumpkin pie spice
1 tablespoon molasses
1 pie crust

Heat oven to 375 degrees F.

Blend the tofu in a food processor or with a blender until smooth and cream-like, for about four minutes. Stop the machine every once in a while to scrape large pieces of tofu down into the machine's blades.

Add the cooked pumpkin and blend some more, occasionally stopping the machine to scrape the mixture down. The result should be a light orange-colored smooth paste with no lumps.

Put the paste into a large mixing bowl and add Fructevia , Steviva Brand Stevia Blend or tsp of Steviva Brand Stevia Powder , molasses, salt, and spices.

Mix well and spoon it into the pie crust.

Bake 30 to 40 minutes or until the crusts are dark brown; but not burned.

By simply modifying some of the great traditional Thanksgiving recipes with using  and cooking with Steviva you can have a fantastic meal without all the sugars and carbohydrates. The samples we provided saved you over 50 grams of sugar and almost 300 calories. Here’s to another piece of pie, low sugar, and compliments of Steviva of course.

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22 Responses

  1. This outlines a great strategy for approaching the hectic holiday season without adding excess weight.
  2. Susan
    These recipes look delicious. Thanks for sending them, I will give them a try. I love my Stevia powder. I use it everyday on my organic oatmeal, along with lots of cinnamon!
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