Baking with Natural Sweeteners: A Healthier Alternative

As more people become conscious of their sugar intake and its effects on health, natural sweeteners are gaining popularity in the baking world. 

These alternatives to refined sugar offer a range of flavours and benefits, making them a fantastic choice for those looking to bake healthier treats without compromising on taste.

This blog post will guide you through some of the most popular natural sweeteners, their unique properties, and how to use them effectively in your baking.

Understanding Natural Sweeteners

Natural sweeteners are derived from plant sources and undergo minimal processing, retaining more of their nutritional value compared to refined sugar. Here are some common natural sweeteners you might want to try:

Honey

Honey is a versatile sweetener with a distinct flavour that can enhance both sweet and savoury dishes. It's packed with antioxidants and has antibacterial properties. Use honey in cakes, biscuits, and breads, but remember to reduce the oven temperature slightly to prevent over-browning.

Maple Syrup

Extracted from the sap of maple trees, this sweetener has a rich, caramel-like taste. It's a great choice for pancakes, waffles, and muffins. Maple syrup is slightly less sweet than sugar, so you might need to adjust the quantity in your recipes.

Agave Nectar

Agave nectar, derived from the agave plant, is sweeter than sugar but has a low glycaemic index, making it a good option for those managing blood sugar levels. It works well in moist desserts like brownies and cakes.

Coconut Sugar

Made from the sap of coconut palm flowers, coconut sugar has a mild caramel flavour and is less processed than regular sugar. It's a direct substitute for granulated sugar and can be used in cookies, cakes, and pastries.

Date Syrup and Date Sugar

Dates are naturally sweet and rich in fibre, vitamins, and minerals. Date syrup is made from pureed dates and has a rich, molasses-like taste. Date sugar is simply dehydrated, ground dates. Both are excellent for adding depth to baked goods.

Tips for Baking with Natural Sweeteners

Adjusting Recipes

Natural sweeteners have different levels of sweetness and moisture content compared to refined sugar. Start by substituting a portion of the sugar with your chosen natural sweetener and adjust based on taste and texture. For liquid sweeteners like honey and maple syrup, you may need to reduce the amount of other liquids in the recipe.

Flavour Pairings

Experiment with flavour combinations to complement the unique taste of each sweetener. For instance, honey pairs well with citrus fruits and nuts, while maple syrup complements spices like cinnamon and nutmeg.

Baking Temperature

Natural sweeteners can cause baked goods to brown more quickly. Lower the oven temperature by 10-15°C (20-30°F) and keep an eye on your bake to avoid burning.

Texture and Moisture

Liquid sweeteners add moisture, which can affect the texture of your baked goods. Consider adding a bit more flour or dry ingredients to balance the consistency.

Storage

Baked goods made with natural sweeteners tend to stay moist longer. Store them in airtight containers to maintain freshness.

Delicious Recipes to Try

Here are a few recipes to get you started with natural sweeteners:

Honey and Almond Cake

Ingredients:

200g ground almonds

100g plain flour

1 tsp baking powder

3 large eggs

150g honey

100ml olive oil

Zest of 1 lemon

Instructions:

Preheat your oven to 170°C (150°C fan/gas mark 3).

Mix the dry ingredients in one bowl and the wet ingredients in another.

Combine both mixtures and pour into a greased cake tin.

Bake for 30-35 minutes until a skewer inserted into the centre comes out clean.

Allow to cool before serving.

Maple Syrup Oat Biscuits

Ingredients:

200g rolled oats

100g wholemeal flour

1 tsp baking soda

100ml maple syrup

100ml coconut oil, melted

1 tsp vanilla extract

Instructions:

Preheat your oven to 180°C (160°C fan/gas mark 4).

Combine the dry ingredients in a bowl.

In another bowl, mix the maple syrup, coconut oil, and vanilla extract.

Stir the wet ingredients into the dry mixture until well combined.

Drop spoonfuls of the dough onto a baking sheet and flatten slightly.

Bake for 10-12 minutes until golden brown.

Cool on a wire rack before enjoying.

Conclusion

Baking with natural sweeteners is a delightful way to reduce refined sugar intake while still enjoying delicious treats. By understanding the properties of different sweeteners and making a few adjustments to your recipes, you can create baked goods that are both healthier and flavourful. So, next time you’re in the kitchen, why not try swapping out refined sugar for one of these natural alternatives? Happy baking!

Delicious Diabetes-Friendly Home-Cooked Recipes

Living with diabetes doesn't mean you have to compromise on flavour or enjoyment in your meals. With a bit of planning and creativity, you can prepare delicious and nutritious dishes that help manage your blood sugar levels. 

Here are some diabetes-friendly home-cooked recipes that are easy to prepare and full of flavour, using ingredients you can find at your local supermarket and some corner shops.

This blogpost is written to help fellow diabetics find some new, tasty recipes that we can enjoy. 

1. Mediterranean Quinoa Salad

Ingredients:

200g quinoa

1 cucumber, diced

200g cherry tomatoes, halved

1 red onion, finely chopped

100g feta cheese, crumbled

50g black olives, sliced

Handful of fresh parsley, chopped

Juice of 1 lemon

2 tbsp extra virgin olive oil

Salt and pepper to taste

Instructions:

Rinse the quinoa under cold water. Place it in a pot with 400ml of water and bring to the boil. Reduce the heat and simmer for 15 minutes, or until the water is absorbed.

In a large bowl, combine the cucumber, cherry tomatoes, red onion, feta cheese, olives, and parsley.

Add the cooked quinoa to the bowl and mix well.

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.

Pour the dressing over the salad and toss to coat.

Serve immediately or chill in the fridge for an hour to let the flavours meld.

2. Baked Salmon with Asparagus

Ingredients:

4 salmon fillets (about 150g each)

1 bunch of asparagus, trimmed

1 lemon, thinly sliced

2 cloves garlic, minced

2 tbsp olive oil

Salt and pepper to taste

Fresh dill, for garnish

Instructions:

Preheat your oven to 200°C (180°C fan/gas mark 6).

Place the salmon fillets and asparagus on a baking tray lined with parchment paper.

Drizzle the olive oil over the salmon and asparagus, and sprinkle with minced garlic, salt, and pepper.

Lay the lemon slices on top of the salmon fillets.

Bake for 20 minutes, or until the salmon is cooked through and the asparagus is tender.

Garnish with fresh dill before serving.

3. Cauliflower Rice Stir-Fry

Ingredients:

1 large cauliflower, grated or blitzed in a food processor to resemble rice

1 red bell pepper, diced

1 yellow bell pepper, diced

1 courgette, diced

100g peas

2 eggs, beaten

2 tbsp soy sauce (low sodium)

1 tbsp sesame oil

2 cloves garlic, minced

1 tbsp fresh ginger, grated

Spring onions, chopped, for garnish

Instructions:

Heat the sesame oil in a large pan or wok over medium heat.

Add the garlic and ginger, and sauté for 2 minutes until fragrant.

Add the diced peppers, courgette, and peas. Cook for 5 minutes until the vegetables are tender.

Push the vegetables to one side of the pan and pour the beaten eggs into the other side. Scramble the eggs until cooked, then mix them with the vegetables.

Add the cauliflower rice to the pan and stir well to combine.

Pour in the soy sauce and cook for another 5 minutes until the cauliflower is tender but not mushy.

Garnish with chopped spring onions and serve hot.

4. Berry Yogurt Parfait

Ingredients:

500g Greek yogurt (unsweetened)

150g mixed berries (strawberries, blueberries, raspberries)

2 tbsp chia seeds

2 tbsp unsweetened desiccated coconut

1 tbsp honey (optional)

Instructions:

In a small bowl, mix the Greek yogurt with the chia seeds and honey, if using.

Layer the yogurt mixture with the mixed berries in serving glasses or bowls.

Sprinkle the desiccated coconut on top.

Serve immediately or chill in the fridge for a refreshing treat.

These recipes are designed to be low in carbohydrates and rich in nutrients, making them ideal for managing diabetes while still enjoying delicious home-cooked meals. Bon appétit!

Healthier Snacking: Sugary Snack Alternatives for Diabetics

As someone who was diagnosed with Type 1 Diabetes late in life (after an initial and erroneous diagnosis of Type 2 Diabetes) I am well aware that living with diabetes can often mean having to make thoughtful choices about your diet, especially when it comes to snacking. 

While sugary treats might be off the menu, there are plenty of delicious and satisfying alternatives that won’t spike your blood sugar levels. Here are some tasty, diabetic-friendly snack options to keep your cravings at bay without compromising your health.

Fresh Fruit

Fresh fruit is a fantastic alternative to sugary snacks. While fruits do contain natural sugars, they also come with fibre, vitamins, and minerals that are beneficial for overall health. Some excellent choices include:

Berries: Strawberries, blueberries, and raspberries are low in sugar and high in antioxidants.

Apples: High in fibre, apples can be enjoyed on their own or with a small amount of peanut butter for added protein.

Oranges: Packed with vitamin C, oranges can be a refreshing and hydrating snack.

Nuts and Seeds

Nuts and seeds are perfect for those moments when you need a crunchy snack. They are rich in healthy fats, protein, and fibre, which can help keep you full and maintain stable blood sugar levels. Some great options are:

Almonds: High in vitamin E and magnesium.

Walnuts: Good for heart health and rich in omega-3 fatty acids.

Pumpkin seeds: A good source of magnesium and zinc.

Greek Yoghurt

Greek yoghurt is an excellent source of protein and probiotics, which are beneficial for gut health. Choose unsweetened Greek yoghurt to avoid added sugars and enhance the flavour with:

Fresh fruit: Add some berries or sliced kiwi.

Nuts: A sprinkle of chopped nuts can add texture and extra nutrition.

Cinnamon: This spice not only adds flavour but can also help regulate blood sugar levels.

Veggie Sticks and Hummus

Vegetables like carrots, cucumber, and bell peppers make for great dippers. Pair them with hummus for a snack that is both nutritious and satisfying. Hummus provides protein and healthy fats from chickpeas and olive oil, making it a balanced snack.

Dark Chocolate

For those times when only chocolate will do, opt for dark chocolate with a high cocoa content (70% or higher). Dark chocolate is lower in sugar than milk chocolate and contains antioxidants. Enjoy a small piece to satisfy your sweet tooth without the sugar rush.

Rice Cakes with Avocado

Rice cakes are a versatile base for many toppings. Try spreading some mashed avocado on top for a snack that is both filling and full of healthy fats. You can also add a sprinkle of salt and pepper, or even a few cherry tomato halves for added flavour.

Cheese and Wholegrain Crackers

Cheese is a good source of protein and calcium. Pair a small portion of cheese with wholegrain crackers for a balanced snack. Wholegrain crackers provide fibre, which can help in maintaining blood sugar levels.

Smoothies

Smoothies can be a refreshing and nutritious snack. To keep them diabetic-friendly:

Base: Use unsweetened almond milk, coconut water, or plain water.

Fruit: Opt for low-sugar fruits like berries or a small piece of banana.

Veggies: Add spinach or kale for extra nutrients.

Protein: Include a scoop of protein powder or a tablespoon of chia seeds.

Healthy fats: Add a tablespoon of nut butter or a quarter of an avocado.

Edamame

Edamame, or young soybeans, are a high-protein, low-carb snack. They are also a good source of fibre and essential nutrients like iron and calcium. Simply steam them and sprinkle with a little sea salt for a tasty treat.

Cottage Cheese

Cottage cheese is another high-protein option that can be enjoyed on its own or with some added flavour. Try it with:

Chopped vegetables: Mix in some diced cucumber, tomatoes, or bell peppers.

Fruit: Add some pineapple chunks or sliced peaches for a sweet and savoury combination.

Conclusion

Managing diabetes doesn’t mean you have to give up on enjoying snacks. By choosing healthier alternatives, you can satisfy your cravings while keeping your blood sugar levels in check. Experiment with these options and find what works best for you. Remember, moderation is key, and always consult with your healthcare provider to tailor your diet to your individual needs. Happy snacking!

The Hidden Dangers Lurking in Over-Processed Foods: A Wake-Up Call for Better Health

In the hustle and bustle of our modern lives, convenience often takes precedence over nutrition. We live in an era where processed foods reign supreme, offering quick and easy solutions to our busy schedules. 

From packaged snacks to microwave meals, the appeal of these products is absolutely undeniable. However, beneath their enticing convenience lies a dark reality: the health risks associated with over-processed foods.

What exactly are over-processed foods? Simply put, they are products that have been heavily altered from their natural state through various methods such as refining, cooking, and preserving. Think of your typical fast food items, sugary cereals, canned soups, and even seemingly harmless granola bars. While these items may seem harmless at first glance, their consumption can have detrimental effects on our health.

One of the most concerning aspects of over-processed foods is their high levels of added sugars, unhealthy fats, and sodium. These ingredients are often used to enhance flavour, texture, and shelf life but come at a significant cost to our well-being. 

Excessive sugar intake has been linked to obesity, type 2 diabetes, heart disease, and even certain types of cancer. Similarly, consuming high amounts of unhealthy fats can lead to elevated cholesterol levels and an increased risk of cardiovascular issues. Additionally, excessive sodium intake can contribute to high blood pressure and kidney problems.

But it's not just what over-processed foods contain that poses a threat, it's also what they lack, too. Many of these products are stripped of essential nutrients during their processing, leaving them devoid of the vitamins, minerals, and fibre that our bodies need to function optimally. As a result, regular consumption of over-processed foods can lead to nutritional deficiencies and a weakened immune system.

Furthermore, the additives and preservatives commonly found in these products have raised concerns among some health experts. Chemicals such as artificial flavours, colours, and preservatives have been linked to various health issues, including allergic reactions, digestive problems, and neurological disorders. While these additives may extend the shelf life of over-processed foods, they come with a host of potential risks to our health.

So, what can we do to protect ourselves from the risks and dangers of over-processed foods? The answer lies in making conscious choices and decisions about what we put into our bodies. 

Instead of reaching for that pre-packaged snack or ready meal, opt for whole, unprocessed foods whenever this is possible. Stock up on fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. Not only will these foods nourish your body with essential nutrients, but they'll also support your overall health and well-being, too.

Additionally, take the time to read food labels carefully and familiarise yourself with the ingredients lists. Choose products with minimal additives and preservatives, and prioritise items that are low in added sugars, unhealthy fats, and sodium. By becoming a more informed consumer, you can empower yourself to make healthier choices for you and your family.

In conclusion, the health risks associated with over-processed foods are real and significant. From obesity and diabetes to heart disease and cancer, the consequences of consuming these products can be dire. However, by prioritizing whole, unprocessed foods and minimizing our intake of over-processed products, we can take control of our health and reduce our risk of chronic disease. Let's make the conscious choice to nourish our bodies with the wholesome foods they deserve.

The Bitter Truth About Stevia: Why It May Not Be a Good Sweetener

In recent years, there has been a growing trend towards healthier eating habits and reduced sugar consumption. As a result, alternative sweeteners have gained popularity, with stevia taking centre stage as a "natural" and calorie-free sweetening option. 

While it may sound like the ideal sugar substitute, there are several compelling reasons why stevia may not be the best choice for everyone. In this blog post, we'll explore the downsides of stevia and why it may not be a good sweetener after all.

Bitter Aftertaste

One of the most common complaints about stevia is its bitter aftertaste. While it's significantly sweeter than sugar, this intense sweetness is often accompanied by a noticeable bitter undertone. Many people find this bitterness off-putting and report that it can negatively impact the taste of their food and beverages. This bitter aftertaste can be particularly pronounced in some brands and forms of stevia, making it a less-than-ideal choice for those who seek a truly sweet and enjoyable taste. (I was thinking it was just me who was troubled by the bitter aftertaste problem? I have just eaten a stevia sweetened mango yoghurt and the unpleasant bitter aftertaste is still troubling me some ten minutes after I finished it.)

Highly Processed

Stevia is often marketed as a "natural" sweetener because it is derived from the leaves of the Stevia rebaudiana plant. However, the reality is that most commercial stevia products are highly processed and refined. The leaves undergo a series of chemical processes, including extraction and crystallisation, to create the final stevia sweetener. In this sense, the end product bears little resemblance to the natural, unprocessed plant. This level of processing raises questions about whether stevia can truly be considered a natural sweetener after all.

Potential Health Concerns

While stevia is often touted as a healthier alternative to sugar due to its zero-calorie nature, some studies have raised concerns about its safety. The European Food Safety Authority (EFSA) has questioned the potential genotoxicity of certain steviol glycosides, which are the compounds responsible for the sweet taste in stevia. Although these findings are not definitive, they do underscore the need for more research and careful consideration before fully embracing stevia as a safe sugar substitute.

Impact on Blood Sugar

Another factor to consider is that stevia may have varying effects on blood sugar levels from person to person. While it's generally considered safe for individuals with diabetes because it doesn't directly raise blood sugar, some studies suggest it may affect blood sugar control differently in different people. This means the impact of stevia on blood sugar isn't as predictable or consistent as one might hope.

Adaptation and Cravings

Using sweeteners like stevia can alter your palate and taste preferences. Since stevia is far sweeter than sugar, it can lead to an increased preference for overly sweet foods and beverages. Over time, this can make it challenging to enjoy naturally sweet foods like fruits and vegetables. Additionally, there's some evidence that artificial and highly sweet tastes can trigger cravings for more sweet items, potentially leading to overconsumption of calories from other sources.

While stevia has its merits as a low-calorie alternative to sugar, it's essential to consider its potential drawbacks. The bitter aftertaste, processing methods, potential health concerns, effects on blood sugar, and the potential for increased sweet cravings all highlight why stevia may not be the best sweetener for everyone. 

It's important to approach stevia and other sugar substitutes with a critical eye, weigh the pros and cons, and consider your personal health and taste preferences when making choices about your sweeteners. In the end, moderation and balance may be the key to a healthier and more satisfying approach to sweetness in your diet.

Incidentally the reason for publishing this blogpost is that my wife is quite severely allergic to stevia and we decided to do some research on the potential downsides to using stevia, as we realised my wife cannot be the only person so impacted on by stevia.)

(Image courtesy of Kimberly Protasio from Pixabay)

Introducing Snickers Low Sugar Hi Protein and Snickers Low Sugar Hi Protein White

As a lover of Snickers bars and someone who has to watch my sugar intake, I am very pleased to be able to share this news with you.

Snickers Hi Protein Low Sugar (217 kcals) and Snickers Hi Protein Low Sugar White (218 kcals) boast all the caramel, nougat, and peanut flavours consumers have come to know and love from the iconic Snickers bar, both with 20g of protein and only 2g sugar. RSP £2.79.

As a lover of white chocolate I am also eager to know that their is a White Chocolate version! 

To learn more you can visit the following website:-

www.marschocolatedrinksandtreats.com

Proper Snacks Extends Night-in Range With Indulgent Sweet and Sweet Cinnamon Popcorn Flavours

Whether you are enjoying a duvet day or a classic case of JOMO (joy of missing out), sometimes all you crave is a proper night in. 

So, grab your slippers and tie yourself up in your duvet. Netflix on. Popcorn at the ready. Tonight, we're in-in with PROPER Snack's all-new popcorn flavours.

PROPER Snacks brings excitement to its hand-popped butterfly popcorn to new heights with two new flavours, Sweet Cinnamon and Sweet, keeping you seriously satisfied with indulgent, yet healthier alternatives to your favourite sofa snacks.

Sweet Cinnamon uses the perfect blend of warm cinnamon flavours with a welcome hit of smooth caramel. This season's ultimate night-in 'snackcessory' boasts 37% less sugar than leading brands whilst being biscuity, spice and all things nicity.

What's more, PROPER Snacks is bringing that cinema-style taste to your sofa with its new Sweet popcorn. Made with its best recipe to date, the upgraded flavour is sprinkled with the perfect amount of Demerara sugar to give you a sweet and crunchy hit. To top it off, Sweet contains 24% less sugar than other leading brands and complies with the government's HFSS legislation, too!

As with all PROPERCORN, they are guaranteed to be vegan, gluten-free, high in fibre and made using all-natural flavourings and with absolutely no palm oil. Both are also under 126kcal per serve.

In line with the brand's history of championing creatives to curate its famous on-pack designs, the new flavours bring a pop of colour to your snack cupboard, thanks to vibrant packaging created by independent artists, Kelly Anna and Eva Lefmann.

Founder, Cassandra Stavrou explains “Sweet has always been our hallmark. The fact we've been able to develop this indulgent flavour with our best-ever recipe, whilst also making it healthier too, is something we're very proud of. Sweet Cinnamon is so delicious. It only lasts a few seconds in our office and we can't wait for it to hit the shelves.”

The new PROPERCORN flavours will launch in ASDA and Ocado from March, with launches in Waitrose, Sainsbury's and Tesco later in 2023. Sharing packs, RRP £1.80 / 100g.

You are what you eat. So eat PROPER.

https://proper.co.uk.

Welcome To Squires Kitchen Bake School, a new publication!

SKMP, publishers of Cakes & Sugarcraft, Wedding Cakes - A Design Source, and Inspired by Food, are launching a new title for budding bakers and cake decorators: Squires Kitchen Bake School.

This title is a unique new concept which presents a whole host of baking inspiration from expert tutors at the esteemed International School, based in Farnham, Surrey as well as other top names in the industry.

With home baking and crafting both enjoying a phenomenal resurgence, this brand new title will help satisfy even the most avid bakers and cake decorators. And with cupcakes still leading the way in the fashion stakes, they take centre stage in the first issue. Features include:

• Classic, contemporary and allergen-free recipes for cupcakes and frostings

• Trade secrets and top tips from some of the best-known tutors, writers and bakers in the industry, including Mark Tilling, Fiona Cairns, Ann Skipp, Peggy Porschen, Eddie Spence MBE, Paddi Clark, Susan Griffiths and Jan Clement-May

• Creative and original ideas for dressing up your cupcakes, including quick and easy solutions for the busy baker

• Year-round ideas for every occasion, including Easter, weddings, summer holidays and Christmas.

If this tantalising peek at what's on offer at Squires Kitchen's International school is tempting you to learn more, information about what's on offer is detailed in the magazine. Whether you're making your first wedding cake or you're looking to discover the secret of making perfect sponges or pastry at home, there is a wide range of courses covering all baking and decorating topics for every skill level.

Out 8th March 2012 onwards!

160 pages, RRP £5.99, ISSN 2049-6001

Available from WHSmith, Sainsbury's, selected newsagents or direct from the publishers at www.squires-shop.com.

SKMP and Squires Kitchen's International Cookery School are part of Squires Kitchen, The Grange, Hones Yard, Farnham, Surrey GU9 8BB Tel: 0845 61 71 810 Email: customer@squires-shop.com Online shop: www.squires-shop.com.

Sugar free does not have to be taste free if you use SPLENDA

Some people cannot tolerate sugar due to health issues, others cannot use sugar because they are watching their weight as part of a calorie controlled diet.

But what alternatives are there to sugar? There is saccharine. To be honest, with its horribly bitter taste, it's a wonder it every caught on as a sugar substitute! And there are a variety of other artificial sweeteners, some which cannot really be used in cooking as they do not tolerate heat, whilst there are others that are liquid so not as useful in all applications as they might be. And they can impart a different taste to a recipe that is not always welcome.

SPLENDA is different. It can be used as a direct replacement for sugar in many recipes (it's granulated) and it is actually made using sugar.

SPLENDA is recommended by the new Atkins-Advantage plan as 'a low-carb alternative to sugar'

Sucralose is not recognised by the body as a carbohydrate, thus making it suitable for people with diabetes. When it comes to carbohydrate, SPLENDA Granular has just 0.5g per teaspoon and SPLENDA® tablets are virtually free.

This means that people with diabetes can now look forward to a whole new world of cooking, baking and dining opportunities with SPLENDA. Meaning they do not have to feel left out at Christmas time.

SPLENDA Granulated and SPLENDA Sweet Minis are available across all good retailers.

For cooking and baking tips on how to incorporate SPLENDA Granular into your favourite recipes – please visit www.splenda.co.uk

Sweet Alternative to Sugar- The Groovy Food Company's Agave Nectar

The Groovy Food Company Agave Nectar is 100% natural, organic, plus cholesterol and fat-free too. And if that wasn’t enough here’s some more sweet news. Agave Nectar is lower in calories yet 25% sweeter than sugar, so you can replace every spoon of sugar with a quarter less of Agave. Because you can use less, you’ll cut calories too. The Groovy Food Company Agave Nectar comes in two equally tasty types:

• Agave Nectar Light & Mild (RSP: £3.09, 250mls) Filtered for longer and runnier than honey, this light and mild version is perfect for adding to hot or cold food, stirring into drinks and for use in baking.
• Agave Nectar Rich & Dark (RSP: £3.09, 250mls) requires less filtering than the golden, Mild Agave. Its smooth maple syrup-like flavour is perfect for drizzling over food or adding to cooking.

Agave nectar contains 76% fructose (fruit sugar). Fructose is a slow-release carbohydrate which the body absorbs more slowly so it doesn’t need lots of insulin to break it down. Because agave nectar is low GI (Glycaemic Index) it helps keep your blood sugar levels balanced, too.

Nutritionist Fiona Hunter says: “Choosing a healthy diet doesn’t have to mean denying yourself the foods you enjoy. Making small changes like replacing sugar and honey with Agave Nectar can make a real difference and will help to make sweet foods better for you - so you really can have your cake and eat it without feeling too guilty.

“The main advantage of Agave Nectar,” Fiona continues “is that it is low GI. A growing body of research suggests that choosing foods with a low GI can help improve insulin sensitivity and bring a number of genuine health benefits. The fact that agave nectar is sweeter than sugar which means you need to use less is another real advantage.”

The sweet nectar comes all the way from Mexico where it lives in a spiky plant called the Blue Weber Agave. The milky white juice is collected from the plant and then filtered where the juice turns to Agave Nectar concentrate. There’s no unnatural meddling, it tastes great and your body will thank you for it!

Agave Nectar can be added to almost anything and you can be sure it will only make it tastier! It’s ideal for all your hot and cold favourites such as; cereal, toast, salad dressings, sauces, ice cream, teas, coffees, smoothies and is great for baking.

It's available at Sainsbury, Waitrose, Tesco, Asda, Holland & Barrett and independent health food stores. For more information visit www.groovyfood.co.uk or call 0333 240 2947.