Project Description

Being committed to creating as many low glycemic recipes as possible, I developed a creative way to mimic familiar sweetness in my recipes, without the blood sugar spikes to go with it! I was able to do this after I discovered a product that I absolutely love called “Stevia Sugar Spoonable” by New Roots Herbal (a very respected supplement company in Canada), by combining it with other natural sweet foods.  While the product has the name “stevia” in it (it is mostly made of inulin fibre), this is extremely deceiving, since there is very little stevia in it!  It is fantastic to be able to offer delicious recipes that many with blood sugar challenges can enjoy.
However, I came up to a very big hurdle—though easily available in Canada, this wonderful product is otherwise difficult to find in other countries.  Because of this, I realized that I needed to create a recipe that anyone anywhere could make so that they can make the delicious desserts and other recipes in YUM that call for this ingredient. In other words, if you can get New Roots Herbal’s Stevia Sugar Spoonable, that’s terrific—it’s wonderful and inexpensive. However, if you can’t, this recipe offers a simple solution that allows you to still create the same fabulous recipes.
This condiment is an extremely low glycemic (low GI) sweetener that is full of fructo-oligosaccharides (FOS) that are extracted from chicory plants. FOS are a form of fibre that is a prebiotic, giving the friendly bifido bacteria (probiotics) in the colon delicious food they love and makes them thrive! The addition of the stevia boosts the sweetness, but doesn’t overwhelm or distort the flavour of foods as straight stevia does.

Chicory-Root Inulin with Stevia
Recipe Type: Condiment
Special Diets: Low Glycemic (GI)
Serves: 1 cup
  1. Place all ingredients in a very clean and dry bottle and shake well to combine. Use in recipes as directed.
Theresa Tip
If you are sensitive to foods in the FODMAP family, it is important to note that inulin is an FOS and this ingredient may not be suitable for you. Speak with your healthcare professional if you think this may be a concern for you.



Dr. Theresa Nicassio is a registered psychologist (#1541) and author of YUM: plant-based recipes for a gluten-free diet (Sept 2015). Embracing a holistic perspective of health and certified as a gourmet raw food chef, nutrition educator and integrative energy healer, Theresa focuses her time providing psychotherapy to clients in her private practice in Vancouver.

YUM: plant-based recipes for a gluten-free diet (Sept 2015)
Twitter: @TheresaNicassio

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