Tag Archives: ingredients

What Is Pumpkin Spice Really?

by MiraFall, ingredients, recipesingredients, pumpkin spice

It’s that time of year again…we’re being inundated with pumpkin spice! Pumpkin spice lattes were just the beginning; the pumpkin spice trend seems to get more popular every year. No longer just for coffee; you see pumpkin spice everything – brownies, cookies, savory foods, sweet recipes, you name it and manufacturers are trying to pumpkin spice it.

So, what exactly is pumpkin spice? Here is some information about the combination of spices that make up this mix and how you can use it.

The Pumpkin Spice Blend

Probably the most common question asked about pumpkin spice is – what is it?

If you’re in the spice aisle of the grocery store you may see bottles labeled either ‘pumpkin spice’ or ‘pumpkin pie spice.’ Chances are they are the same or very similar. It turns out there is no exact measure for the combination of spices that make up pumpkin spice, rather it’s a mix of traditional seasonal spices.

Typically the blend includes cinnamon, ginger, nutmeg, and cloves. Some blends may also include allspice. These are all considered warming spices. They’re also considered to be highly antioxidant, anti-inflammatory and some, like cinnamon, have even been shown to lower blood sugar.

DIY Spice

You can buy a jar of pumpkin spice. That’s the fast and easy way to do it. But if you want to customize your blend, making it at home is the way to go. You can also save a little money as it’s often cheaper to buy your spices individually from the bulk bin aisle than to purchase the pre-mixed jar.

For example, the price breakdown using my recipe below (we don’t use the cloves) goes like this:

Pumpkin Pie Spice - 1.8 ounce bottle = $10.99

Bulk bin:

Ground Cinnamon – 1 ounce = $1.65
Ground Nutmeg – 1 ounce = $1.96
Ground Allspice – 1 ounce = $2.35
Ground Ginger – 1 ounce = $1.99

For a total of $7.95 at an amount that would make twice the amount as the pre-mixed container. According to my math it’s definitely better to mix your own.

If you make your own, you’re the one in charge of the blend, controlling how much of each spice you use. Perhaps, like me, you leave out the cloves. Or you don’t have allspice, so you skip it. Maybe you’re a fan of nutmeg and want a little extra. There’s no right or wrong except to make your taste buds happy.

Play around with the recipe below to figure out what you like and what works for you. Then make up a batch and keep it handy in your kitchen because there are a lot of things you can do with it.

Using Pumpkin Spice

Chances are like most people when you think about pumpkin spice you think Pie and Lattes. But there are so many other ways you can add this delicious blend to your recipes:

Add it directly to your cream or half and half for a delicious boost
Fall soups do well with a dash of pumpkin spice
Oatmeal is wonderful with pumpkin spice and chopped nuts, no sugar needed
Muffins, cookies, bars, any baked good, give a dash of pumpkin spice a try
Throw it in a smoothie, especially if it’s got pumpkin in it
Add a spoonful to your Greek yogurt and a handful of cranberries for fabulous Fall flavor

Have fun with it and enjoy the new tastes of the season when you make your own pumpkin spice blend.

Pumpkin Spice Blend

Here’s my customized recipe for Pumpkin Spice. Because it’s so easy to mix up a batch I tend to not make large amounts at one timeunless I’m doing a lot of Fallor Winter holiday recipes.

Print Recipe Pin Recipe

Ingredients

2 Tablespoons ground cinnamon
2 teaspoons ground ginger
2 teaspoons ground nutmeg
1 teaspoon ground allspice

Instructions

Combine until well mixed. Store in an airtight container for up to 6 months.

Sources

Intechopen.Com, 2022, https://www.intechopen.com/chapters/80859.

"Ebscohost | 134240970 | Antioxidant, Antimicrobial, And Health Benefits Of Nutmeg.". Web.P.Ebscohost.Com, 2022, https://web.p.ebscohost.com/abstract?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=09757619&AN=134240970&h=l%2bJJGSBWk4L%2bdC68SNTQuIQN3KzZVq56WRZYYf8Z%2bjNMxni1W%2fhYZx%2fJMiTpJAFltY%2fjtAzc7MXSFA2rrpenMg%3d%3d&crl=c&resultNs=AdminWebAuth&resultLocal=ErrCrlNotAuth&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d09757619%26AN%3d134240970.

Asianjpr.Com, 2022, https://asianjpr.com/HTML_Papers/Asian%20Journal%20of%20Pharmaceutical%20Research__PID__2021-11-2-7.html.

Journalofsports.Com, 2022, https://www.journalofsports.com/pdf/2021/vol6issue1/PartB/6-1-75-739.pdf. Accessed 18 Sept 2022.

Ma, Run-Hui et al. "A Recent Update On The Multifaceted Health Benefits Associated With Ginger And Its Bioactive Components". Food &Amp; Function, vol 12, no. 2, 2021, pp. 519-542. Royal Society Of Chemistry (RSC), doi:10.1039/d0fo02834g.

Nabila, Ananda et al. " THE UTILIZATION OF CINNAMON (CINNAMOMUM CASSIA) AS A NATURAL MEDICINE FOR DIABETES MELLITUS TYPE 2: SYSTEMATIC REVIEW". International Journal Of Biomedical Nursing Review, vol 1, no. 1, 2022, pp. 1-9., http://jos.unsoed.ac.id/index.php/ijbnr/article/view/6527.

Ingredients And Asthma

by Miraadditives, artificial colors, BPA, gmo, groceryasthma, ingredients

Chances are you don't think much about your breathing because it's an autonomic nervous system task, your body does it for you. If you're someone who struggles with a breathing condition you do pay more attention to anything that might be a trigger for you.

Unfortunately, there's a whole class of triggers that almost no one is talking about...additives. These are things put into your food by the manufacturers, such as preservatives, sweeteners, artificial ingredients, and more. They provide no nutritional value and may be part of the problem if you're one of the millions of Americans who struggle with asthma or other breathing issues.

Foods That May Trigger Asthma

High Fructose Corn Syrup

A 2018 study found evidence that high fructose corn syrup (HFCS) consumption is associated with asthma risk. It was concluded that moderate (2 to 4 times per week) and frequent (5 to 7 times per week) consumption of HFCS in sweetened soda, fruit drinks, and apple juice increased the asthma risk from between 49% to 61%. This particular study surveyed adults so one does have to wonder what the effects are on children who often consume more of these types of beverages.

Additionally, a woman’s HFCS consumption during pregnancy is associated with an increased risk of asthma in her offspring.

Preservatives: Nitrates, benzoates, sulphur dioxide, and sulphites

Nitrates and nitrites are used in processed meats such as bacon. These preservatives can cause dyspnea which is shortness of breath.

Benzoates have been found to produce sensitivity in some individuals. This preservative can be found in steroids used to treat asthma. This is why it is important to not only read the labels on your food but also any medications that you may be prescribed.

Sulphur dioxide and sulfite are used in a wide range of acidic beverages, dried fruits, and breakfast sausages for example. These items are required to be on labels due to the potential allergic or asthmatic reaction.

BHT + BHA

These two preservatives can cause inflammation and are linked to allergies and asthma. BHT and BHA will be found in cereals, sausage, hot dogs, meat patties, chewing gum, potato chips, beer, butter, and vegetable oils. They are used to preserve color and flavor.

Toothpaste

An artificial mint flavoring used in toothpaste can be an issue for many people.

BPA

A link to asthma from an exposure by female mice led to the pups having an increased risk. Scientists studied children for prenatal and postnatal exposure and found correlations, also.

Soft Drinks

The high concentrations of sugar in soft drinks made the lungs and airways more susceptible to inflammation due to allergic reactions. Additionally, the preservatives in soft drinks may cause allergic reactions that result in asthma and COPD.

Yellow #5

Tartrazine also known as yellow #5 is made from coal tar and is banned in most European countries. It is found in cookies, frostings, cereal, pickles, ice cream, chips, salad dressing, and cheese. It has been linked to an increased risk of asthma. Additionally, if it is combined with aspartame, it can be toxic.

Foods For Healthy Lungs

As you can see processed foods can contain a lot of problematic ingredients if you are susceptible to asthma or other lung challenges. Fortunately, there are foods that can support healthy lungs.

Ginger

Has anti-inflammatory properties which can cause bronchial dilation in asthmatic patients. This has been confirmed in both animal and human clinical studies. It can also help break down and expel thick mucus build up.

Chili peppers

Contain a substance called capsaicin. Capsaicin is anti-inflammatory and mucus thinner. They can also improve blood flow.

Cruciferous vegetables

Are sulphur-rich foods and may reduce airway inflammation which can be beneficial in conditions such as asthma, allergic rhinitis, and chronic obstructive pulmonary disease (COPD).

Pomegranates

Packed with antioxidants that may help reduce inflammation in the lungs. They may fight against asthma by modulating various signaling pathways.

Turmeric

Contains curcumin which helps relieve inflammation and chest tightness associated with asthma.

Apples

Contain flavonoids, vitamin E, and vitamin C which all help with lung function. Again, these can help reduce inflammation and swelling in the lungs.

Water

Extremely important for healthy lungs. It helps keep blood flowing to and from the lungs and the lungs well hydrated. Choose clean filtered water to avoid any chemicals.

With all of the body systems, it is important to consume foods that promote a health. With every bite we take we can invest in health and our lung health is no different. Choose wisely and breathe easy!

Sources

Acero, J., (29 November 2017). Nitrate-toxicity, side effects, diseases and environment impacts. Naturalpedia. Retrieved from https://naturalpedia.com/nitrate-toxicity-side-effects-diseases-and-environmental-impacts.html.
DeChristopher, L., & Tucker, K. (2018). Excess free fructose, high-fructose corn syrup and adult asthma: The Framingham Offspring Cohort. British Journal of Nutrition,119(10), 1157-1167. doi:10.1017/S0007114518000417
Freedman BJ. Asthma induced by sulphur dioxide, benzoate and tartrazine contained in orange drinks. Clin Allergy. 1977 Sep;7(5):407-15. doi: 10.1111/j.1365-2222.1977.tb01471.x. PMID: 412611.
Harrington, R. (02 March, 2010). Bisphenol A linked to asthma – study. Food Navigator. Retrieved from https://www.foodnavigator.com/Article/2010/03/02/Bisphenol-A-linked-to-asthma-study#.
Schor, j., ND, FABNO. (5 September 2018). Fructose consumption linked to asthma. Natural Medicine Journal. Retrieved from https://www.naturalmedicinejournal.com/journal/fructose-consumption-linked-asthma.
Shaheen, S. O., Sterne, J. A., Thompson, R. L., Songhurst, C. E., Margetts, B. M., & Burney, P. G. (2001). Dietary antioxidants and asthma in adults: Population based case–control study. American Journal of Respiratory and Critical Care Medicine, 164(10), 1823–1828.
Shaikh, S., and Bhandary, YP. (12 March 2021). Therapeutic properties of punica granatum L (pomegranate) and its applications in lung-based diseases: a detailed review. Journal of Food Biochemistry. Retrieved from https://onlinelibrary.wiley.com/doi/abs/10.1111/jfbc.13684.
Soft Drinks Linked to Lung Disease and Asthma. (28 July 2020). Natural Therapy Pages. Retrieved from https://www.naturaltherapypages.com.au/article/soft-drinks-linked-to-lung-disease-asthma.
Woods, R. K., Walters, E. H., Raven, J. M., Wolfe, R., Ireland, P. D., Thien, F. C., & Abramson, M. J. (2003). Food and nutrient intakes and asthma risk in young adults. The American Journal of Clinical Nutrition, 78(3), 414–421.
Yadav, L., & Upasana, U. (2022). Golden Spice Turmeric and Its Health Benefits. In (Ed.), Antimicrobial and Pharmacological Aspects of Curcumin [Working Title]. IntechOpen. https://doi.org/10.5772/intechopen.103821

Superfood Ingredients For Your Smoothie

by Mirafruit, protein, recipes, super foods, vegetablesingredients, smoothies, superfoods

When it comes to making healthy superfood smoothies it’s not just about throwing some fruit and veggies into your blending and turning it on. Sure, superfoods can be great for the body, but some are better than others. Plus, you want to think about more than just the “super” foods.

When you’re thinking about your ingredients you want to nourish your body by making nourishing choices and adding healthy veggie too.

Here are my favorite mix and match ingredients for making a fabulous smoothie:

Frozen ingredients

While fresh foods are great, there is a place for frozen items in your smoothie. One of my favorite reasons for doing that is because you’re getting the texture and consistency you want without having to add ice which, let’s face it, is just water. Plus your frozen ingredients can provide just as many nutrients as their fresh counterparts. Some of my favorite frozen ingredients include:

Berries or other fruits
Avocado (cut into chunks, not left in the shell)
Cauliflower (this will need to be blanched first)
Zucchini (cut into 1/2 thick slices)
Leafy Greens

Superfoods

The term superfood can be a bit confusing. It seems like it’s appearing on almost everything these days. Really all it means is foods that have a lot of nutrient density. Some foods have more nutrients than others. But for the purposes of our smoothie I’m going to share my top superfood smoothie ingredients:

Seeds - I prefer a blend of seeds rather than just one kind. Some people like to have their seeds individually, hemp one day, flax the next. However you like them, be sure to add seeds to get some omega 3’s and fiber. I generally recommend 1 tablespoon
Goji berries - Full of amino acids and antioxidants, goji berries also have a lot of vitamins and minerals. They available dry in either bulk food bins or in the health food section of the store. Just a tablespoon is plenty; you can either blend these in or sprinkle them on the top for a decorative effect
Coconut oil - a healthy medium chain triglyceride this is wonderful to support the metabolism. One tablespoon is plenty but be sure it’s melted before you add it. Otherwise you wind up with globs of frozen coconut oil in your smoothie.
Cacao - The powder is a great way to add a delicious treat plus get more antioxidants. One to two tablespoons make a nice addition. Combine this with a sprinkle of cacao nibs on top and it’s definitely a nourishing superfood treat.
Bee pollen - Highly antioxidant, bee pollen also provides some protein. Studies have shown it has immune boosting properties, making it a wonderful and delicious addition to a smoothie. I suggest 1/2 - 1 teaspoon, start slow and work your way up. Some people may experience allergy symptoms when taking bee pollen.

What do I put in my smoothie?

I got a lot of people asking this. I generally do not put leafy greens in my smoothie. That's because I prefer to eat them I do, however, love the following (not all at once):

Frozen zucchini: I buy zucchini, slice them into 1/2" slices, freeze them flat on a cookie sheet, and then pop them into a silicone bag. I usually throw 3-4 slices into a smoothie.
Frozen avocado: peeled, de-seeded, and chopped up, this is a great way to get avocado into a smoothie
Pumpkin: I usually use canned organic pumpkin. This with a vanilla protein powder, bee pollen, and some pumpkin pie spice? YUMMMM!
Frozen cauliflower: This is a great way to get a little more veg, I generally only use 1/2 a cup or less
Frozen berries: They're delicious and I'm a huge fan. Sometimes I'll alternate with frozen peaches. I generally don't do bananas anymore because it's too much and too sweet
Boosters: Love these and add them in rotation depending on flavors: bee pollen, 7 seed mix, cacao nibs, raw nuts, pomegranate arils, or shredded coconut. I also use spices, typically either cinnamon, nutmeg, or pumpkin pie spice
Bone broth: Yes! Sometimes I freeze bone broth in ice cube containers. I can then chunk 3-4 cubes into a smoothie for a nutrient dense boost without too much of a flavor override. Give it a try!
Rootz protein powder - It really tastes good! It includes easy-to-digest egg and hemp proteins, greens, bee pollen, berries, coconut, and a ton of really amazing ingredients. And it had nothing artificial in it.

Think about your blends

Not all superfoods will go well together. You want to make sure you are pairing your ingredients carefully so you don’t wind up with a terrible tasting smoothie. That would be a complete waste of good ingredients.

When you’re thinking about what you want to add to your smoothie be sure to put together ingredients that combine nicely. If you’re not sure slice some up and try eating a bite of them together to make sure you like the combination.

It’s also helpful to write down combinations that you’ve tried and love. Creativity in the kitchen is great, delicious, repeatable creativity is better.

Simple Smoothie Recipe

Rather than following a formula I’m a fan of being creative with my smoothies.

It also depends on

(a) what I have on hand, and

(b) what I’m in the mood for

Here’s my general guideline when it comes to making a smoothie

Print Recipe Pin Recipe

Ingredients

1 - 1 1/2 cups liquid
1 cup fruit
1 cup veggies
1-2 tablespoons booster foods
1 serving protein powder (if using)

Instructions

Tips:
Don’t simply throw everything in there and hit blend.
Start by blending liquid, boosters, and non-frozen ingredients.
Then blend the remaining ingredients.
Too many frozen ingredients won’t blend well If using frozen ingredients.
Let it blend long enough to break them all down to avoid icy lumps.
It’s okay to add extra liquid if needed (this isn’t an exact formula)
Remember to write down combinations that you really love so you can have them again.
Mix it up; don’t make the same smoothie every day. After all, variety is the spice of life

Ingredients Based On Corn

by Miraadditives, gmo, grocery, ingredientscorn, ingredients

Corn is one of the most highly genetically modified (GM) ingredients in the United States. Because of the challenges that genetic modification presents for our health and for the environment, I encourage people to eat organic corn. This also helps to avoid the high levels of pesticides and glyphosate used in growing the crop. The ability to use these chemicals are the primary reason for the genetic modification in the first place.

Varieties of corn

There are many different forms of corn. When eating fresh, frozen or canned, it is sweet corn which only represents approximately 1% of all the corn we grow in the United States. Field corn, sometimes referred to as dent corn, is the most common variety grown in the U.S. It represents nearly 60% of the entire corn crop. This variety is used for ethanol and livestock feed.

Other uses for corn include corn flour, corn starch, corn syrup and in the confectionary business. Popcorn is a separate variety. According to the Popcorn Board, the average American eats 42 quarts per year for a total consumption of 13 billion quarts.

Corn is also used in the textile industry and as a biodegradable plastic.

On the label

Corn by itself is easy to identify in foods or on the label. The challenge is that it can be turned into a rather startling variety of ingredients. These ingredients make an appearance in nearly every single food category at the grocery store. This is problematic for the nearly 10 million people in the U.S. diagnosed with an allergy to corn.

For those trying to avoid it, whether due to allergies or a desire to avoid GM contamination, it's not always easy to know which ingredients got their start from corn. If you're looking to avoid GM products the easiest way is to choose either organic or GMO Project Verified products. In the case of a food sensitivity or allergy use this list as a resource to help you know which products to avoid.

Corn-based ingredients

Ascorbic Acid - also sometimes listed as vitamin C
Baking Powder - this may contain cornstarch
Brown Sugar - made from white sugar with caramel coloring added
Calcium Citrate - also known as 'calcium salt of citric acid'
Caramel - coloring agent frequently used in soft drinks. Can be made from cane sugar but most commonly made from corn; a known carcinogen
Cellulose - a form of plant fiber (note: this ingredient can also be made from wood)
Citrate - this sour flavor enhancer comes in several different forms: Calcium Citrate, Magnesium Citrate, Potassium Citrate, Sodium Citrate, etc.
Citric Acid - made by adding the mold Aspergillus niger to a base of corn steep liquor, molasses, hydrolyzed corn starch, or other cheap sweet solutions
Corn
Corn Meal – as well as being used for cooking, cornmeal can be used for dusting baked items
Corn Starch – may be found in OTC tablets
Corn Syrup - may be found in liquid OTC medications such as cough syrup
Decyl Glucoside - often found in shampoo and other personal care products
Dextrin, Maltodextrin – used as a thickening agent for condiments, frozen confections, and other foods
Dextrose (glucose) – found in sweets, may also be present in processed meats
Ferrous Gluconate - an ingredient found in black olives
Flavoring - Artificial or "Natural Flavors" may be corn-based
Golden Syrup
Honey - HFCS is sometimes fed to bees causing their honey to then have corn in it
Hydrolyzed Vegetable Protein (HVP)
Iodized Salt - Dextrose may be added to iodized salt to help stabilize the iodine
Lactic Acid
Magnesium Citrate - Magnesium salt of citric acid
Magnesium Stearate
Malic Acid
Malt/Malt Flavoring
Maltitol - a sugar alcohol made by hydrogenating maltose
Maltodextrin
Maltose
Mannitol - This sugar alcohol is often blended with corn-based sugars
Methyl Gluceth - a cosmetic emollient
Modified Food Starch
Monosodium Glutamate (MSG) - MSG can be made from corn
Polydextrose
Polysorbates (i.e. Polysorbate 80)
Potassium Citrate
Powdered Sugar - may contain cornstarch
Saccharin
Sodium Citrate
Sodium Erythorbate - may be made from beets, corn, or sugar cane
Sodium Starch Glycolate - may be made from corn, rice, or potatoes
Sorbitan - made by dehydrating sorbitol
Sorbitan Monostearate - may be found in various types of yeast (baking, brewing)
Sorbitol – this sugar alcohol often appears in diet candies or gum, can also be in oral care products
Starch – unless otherwise specified (such as potato starch) this is probably cornstarch
Sucralose - Splenda is often made with dextrose or maltodextrin
Sweet’N Low - made with dextrin
Vanilla Extract – may be made with corn syrup
Vinegar, Distilled White
Xanthan Gum - often grown on a base of corn or corn sugar
Xylitol - can be made from birch or corn, in the US it is frequently corn
Zein – used in time-release medications

More Food Allergy Info

All About Eggs
Do You Have Oral Allergy Syndrome?
Food Intolerance Testing

Boy Scout Popcorn – What’s In That Bag?

by Miraadditives, gmo, ingredientsingredients, popcorn

It's Girl Scout cookie time. Everywhere you turn, at the grocery store, at the mall, outside shopping centers, are young girls dressed in their uniforms, selling cookies. And if you live in suburbia, they're knocking at the door, earnest little faces selling what is arguably one of America's favorite cookies. However people are more aware of what's really in those cookies and it seems like everywhere you turn people are complaining about the trans-fats, the GMOs, plus all the other negative ingredients. The Food Babe even wrote an article dissecting the cookies and their ingredients. *

I was talking about this with someone recently and she mentioned that she no longer buys Girl Scout Cookies because as much as she loves them she doesn't want to eat all of the negative ingredients. Then she followed up with, "Thank goodness popcorn is safe. Because I love my Boy Scout Scout popcorn, we always buy enough to last the whole year." Ummm, excuse me? Well that's a big whoops. Everyone is so focused on the Girl Scouts and their cookie sales that no one is really paying attention to Boy Scout Popcorn. Unfortunately it's not as great as you might think. Let's take a moment and look at the label of just two of the different flavors.

What's in the Popcorn?

Mira_PopcornInfoGraph1_FIN

Mira_PopcornInfoGraph2_FIN

Important Points

More than just what's in the infographic is the story behind a few of the ingredients:

The dairy products are most likely to be from conventionally raised cows. These animals are given antibiotics, a lot of antibiotics. In fact some estimates are that more than 70% of all antibiotics prescribed in this country are given to animals, not to directly to humans. Studies have shown that overuse of antibiotics does contribute to antibiotic resistant bacteria. You can read more about it here, here and here.
Citric Acid sounds safe enough, most of us think of it as being sourced from citrus fruits. Unfortunately in the world of food production that would be too time consuming and too expensive. This citric acid is most likely to be made from fermenting mold with genetically modified corn. Virtually all of the citric acid in the U.S. is manufactured this way.
By now many of you are aware of the fact that trans-fats have been banned. However manufacturers have until 2018 to remove them completely from their products and they can apply to the FDA for a permit allowing them to continue to use it.

In August when the Boy Scouts start knocking on your door you may want to reconsider buying that popcorn. By all means, continue to support your local troop; but consider making a donation directly to them rather than buying the popcorn.

And if you want popcorn? My suggestion is to make it at home. Here's my favorite recipe:

Delicious Noosh Popcorn

Print Recipe Pin Recipe

Ingredients

organic popcorn
2-3 tablespoons organic cold pressed coconut oil
2-3 tablespoons nutritional yeast
1-2 tablespoons dulse flakes
1 tablespoon Himalayan sea salt

Instructions

Pop popcorn in hot air popper according to directions
While popcorn is popping melt coconut oil
In a separate bowl mix together nutritional yeast, dulse, and salt
When popcorn is done drizzle coconut oil over popcorn
Sprinkle dry mix over popcorn and oil
Mix well to combine
Enjoy!

* Full disclosure: I used to be a Girl Scout, a Girl Scout Leader, and I raised three Girl Scouts. There was a lot of cookie love going on in our house for years. But all of that was before I became more conscious about ingredients. At this point when Girls Scouts I know ask for the sale, my response is to simply make a donation to the troop.

Avoiding Chinese Food But Still Consuming MSG?

by MaryAnn Marksadditives, ingredients, labelingingredients, MSG, read the label

If you think MSG is only in Chinese food, think again. This toxic flavor enhancer is allowed by the FDA to be hidden under dozens of ingredient names and is in all sorts of processed foods, especially canned goods, soups and low-fat foods as well as restaurant foods, beverages, chewing gums, supplements and even in packaged meats!

The side effects of MSG can be widely varied, making it difficult to connect ingestion with side effects.

People who ingest even small amounts of MSG are experiencing these side effects:

Stomach cramps
Nausea/vomiting
Diarrhea
Migraine headaches
Heart palpitations
Rapid heartbeat
Blurred vision
Joint pain
Sharp rise in blood pressure
Rapid drop in blood pressure

Stiffness in joints
Achiness all over body
Dizziness and loss of balance
Light headed
Depression
Frequent need to urinate
Swelling of the face
Pain or tightness in the chest
Shortness of breath
Numbing or burning sensation in mouth

What is MSG?

The amino acid called glutamic acid (aka glutamate) exists naturally in very small amounts in certain foods such as cheese, tomatoes, mushrooms and broccoli. In its natural and whole-food form, glutamate is important to the health of our brains, gut, immune system, kidneys and pancreas. The food industry chemically concentrates glutamate, freeing it from its whole food form, turning it into monosodium glutamate (MSG) and adding it to food to enhance the flavor. This allows us to consume glutamate at much higher levels than our bodies are designed to handle, resulting in serious brain issues that can even lead to death, particularly in athletes who typically have low levels of magnesium.

A recent scientific study done on rats has shown a direct link between MSG and female infertility. The study (from the International Journal of Current Microbiology and Applied Sciences) found that not only did those rats given MSG have a significant body weight increase, the MSG induced considerable structural changes in their ovaries such as degenerated follicles and congested blood vessels of the ovaries. These abnormalities usually lead to anovulatory infertility.

How is MSG hidden on the label?

MSG occurs naturally during the chemical processing of ingredients such as hydrolyzed protein, autolyzed yeast and soy extracts. While the FDA requires that these products be listed on the ingredient label, they DO NOT require the label to specify that they naturally contain MSG. Foods with any ingredient that naturally contains MSG cannot claim “No MSG” on their packaging, but they can say “No added MSG”, even if the MSG is naturally occurring. These are marketing tricks that you need to watch out for.

What can you do to avoid buying products with MSG?

Buy only whole, unrefined, unprocessed, organic food and stay away from food with the following ingredients on their label:

Additives that ALWAYS contain MSG	Additives that OFTEN contain MSG	Additives that MAY contain MSG
Monosodium glutamate “Hydrolyzed” anything “Hydrolyzed” any “protein” Plant protein extract Sodium caseinate Calcium caseinate Yeast extract Autolyzed yeast Yeast extract Gelatin Anything “protein” Soy protein Whey protein** Soy sauce Anything "enzymes”	Carrageenan Bouillon and broth Stock Any “flavors” or “flavoring” Natural flavor “Malt” or “malted” anything Maltodextrin Seasoning and spices Citric acid, citrate Anything “ultra-pasteurized” Brewer’s yeast Pectin	Corn starch Corn syrup Modified food starch Lipolyzed butter fat Dextrose Rice syrup Brown rice syrup Milk powder Reduced fat milk “Low fat” or “no fat” Anything “enriched” Anything “pasteurized” Vinegar

** Non-hydrolyzed whey from organic grass-fed cows processed by low-temperature filtration or ion exchange is acceptable.

Hydrolyzed proteins can be found in bouillon products, dressings and dressing mix products, flavoring base and seasoning products, frozen food products, gravy mix products, prepared salad products, ready-to-eat meal products, sauce and marinade mix products, snack and snack mix products, soup/soup mix and dip/dip products, spread products and stuffing products.

Check out this slideshow of popular processed foods that contain MSG.

Reading the label to avoid MSG is also important for personal care products, such as shampoo, cosmetics, etc. as they may contain hydrolyzed proteins which we have learned is a code name for MSG.

For those who are significantly sensitive to MSG, check with your pharmacist as some medications use MSG as a binder or filler. If your medication does have MSG, the only way to avoid it is to consider using a compounding pharmacy.

What can you do to avoid MSG at restaurants?

MSG use in restaurants is widespread. To be proactive, ask your server which menu items are MSG-free, and when ordering, request that no MSG be added to your meal. Assume that any soup made at a restaurant has MSG or at least high amounts of table salt (which contains aluminum and should be avoided at all costs).

The only place where you "know what’s really in your food", as Mira would say, is in your own kitchen.

Coconut Milk — Not As Healthy As You’d Think

by Miradairy, drinks, gmo, ingredientscoconut milk, ingredients

Big news! Yesterday, Wednesday, February 4 2015, Starbucks announced that they would start offering coconut milk as a non-dairy option. It's scheduled to appear at a Starbucks near you beginning on February 17, 2105. Normally that would be a great option, especially for someone like me who is currently dealing with food sensitivities and needs to avoid dairy. It's also potentially better than their current non-dairy option, soymilk, which is quite possibly genetically modified.

While I don't drink coffee I do like an occasional green tea latte. However, on closer inspection it turns out this isn't going to be an option for me either. The ingredients panel shows several items that I can't consume and a couple more that I choose not to.

Carrageenan

Let's start with carrageenan. It's a red seaweed which has been shown to be problematic for those with digestive issues. Not just those who have serious bowel health issues such as crohn's or ulcerative colitis, carrageenan can also affect those who struggle with bloating or gas issue. Many of them find that they do much better when they avoid carrageenan. For more information check out this report by the Cornucopia Institute. In fact many people who struggle with carrageenan also have issues with excessive amounts of gums in food products. This coconut milk also contains gellan gum, xanthan gum, and guar gum.

"Natural" Flavors

For ingredients I choose not to consume, and which I advocate others avoid as well, we see "natural" flavors [quotes are mine] which could mean anything and sometimes is a code for monosodium glutamate. There's also corn dextrin which, because it doesn't specifically say organic, could be genetically modified. While coconut milk itself isn't genetically modified, corn is one of the most highly GMO crops we have and conventional corn products should be avoided as much as possible. The vitamin A palmitate is most likely a synthetic form of palmitic acid; it's used to fortify dairy products.

Guar Gum

There are coconut milks that do not contain these products however some of them contain a gum, usually guar gum, to help with thickening the coconut milk. Be sure to read the label to avoid ingredients you don't want to eat.

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Update: A reader wrote in and told me that Starbucks was aligned with Monsanto and supported opposition to GMO labeling. Research shows that Starbucks is not directly affiliated with Monsanto other than that they both belong to the Grocery Manufacturers Association which is vigorously opposed to GMO labeling. Starbucks claims to be an "affiliate" member and in a direct quote from Starbuck's website:

Starbucks is not a part of any lawsuit pertaining to GMO labeling nor have we provided funding for any campaign. And Starbucks is not aligned with Monsanto to stop food labeling or block Vermont State law.
The petition claiming that Starbucks is part of this litigation is completely false and we have asked the petitioners to correct their description of our position.
Starbucks has not taken a position on the issue of GMO labeling. As a company with stores and a product presence in every state, we prefer a national solution.

Changing A Recipe

by Mirabaking, fats and oil, grains, holidays, questions, recipes, substitutions, sweetenersingredients, recipe, swap

For many people learning to cook is a fun activity; often it's something you learn when you're growing up. In the beginning you learn by simply following the recipes. That's why baking is sometimes equated to science, it has to do with the exactness of the recipes. That science-type focus can make it difficult to understand what to do when it comes to changing a recipe though.

Why do you need to know how to change your recipes? Maybe you've run out of certain ingredients, or, need to make dietary changes to your recipe. Making these substitutions is not always easy and actually can be somewhat challenging. You need to understand the differences between ingredients, which can be subtle and often requires trial and error.

Below are some guidelines to help you get started when it comes to switching up your ingredients.

Baking soda or baking powder?

Before we get into the substitutions I feel it's important to clarify the difference between baking soda and baking powder. A lot of people think they're interchangeable. They can be but you need to be aware of how they each function in order to know if the substitution will work. Some recipes may call for both while other recipes may call for just one of them.

Baking soda, also known as sodium bicarbonate, requires acidity plus heat in order to create the rising action. However, this means that when you're using baking soda you need to be able to pop the recipe into the oven as soon as possible after mixing to take maximum advantage of the rising ability.

Baking powder, on the other hand, is essentially baking soda pre-mixed with an acidifying agent such as cream of tartar plus a drying agent, or starch, of some kind. Single-acting baking powder becomes active immediately after it is mixed with liquid. So the batter does need to be put into the oven as soon as possible.

Double-acting baking powder has a split reaction, partly when the liquid is added, and then a second reaction when the batter is exposed to heat in the oven. Because of this, recipes using double-acting baking powder can be held aside for a short while before you bake them.

Baking powder can be a good substitute for baking soda. If you only have baking soda and need baking powder you'll need to add 2 parts cream of tartar to 1 part baking soda; as an example, 1 teaspoon cream of tartar plus ½ teaspoon baking soda creates the correct ratio.

Substitutions

I've made some great doorstops/hockey pucks in my time by switching everything in a recipe and not understanding where or how I needed to make further changes. Keeping notes along the way is important. It can help you understand the evolution of your recipe and help prevent those inedible disasters.

I will share from personal experience that if you try to change everything at once you may find that you get an unpleasant result, so be careful when swapping. I usually change the flour first, then the fat, then the sugar.

Sugars

1 cup of sugar → substitute 1 cup of applesauce

You'll need to reduce the liquid in the recipe by ¼ cup – good for cookies, muffins, and quickbreads

2 Tablespoons sugar → ½ teaspoon vanilla extract

Good for any baked goods, up to 4 tablespoons of sugar

1 cup sugar → 2 Tablespoons stevia powder or 1 teaspoon liquid stevia

The recipe may need further modification to make up for the loss of the volume of sugar

Flour/Starch

7/8 cup white flour → 1 cup whole wheat flour

You may need to let the batter sit for a few minutes to allow the extra fiber to absorb some of the liquid in the recipe

1 cup white flour → 1 cup mashed black beans

Wonderful in brownies

1 cup white flour → 1 cup nut flour + ½ teaspoon baking soda or baking powder

1 cup white flour → 1/3 cup coconut flour + 1 egg + a splash of water

Good for pancakes, cookies, and cake

1 cup white flour → 1 cup gluten-free flour blend

Depending on the recipe you may need to add tapioca starch or xanthan gum to make up for the loss of gluten

Fat and Dairy

1/2 cup oil or butter → ½ cup applesauce

Good for muffins or quick breads

1 cup butter → ¾ cup prunes + ¼ cup boiling water blended together

Good for brownies and other chocolate-flavored baked goods

1 Tablespoon butter → 3 Tablespoons ground flax seeds + 1 Tablespoons water

Let the mixture sit for 8-10 minutes to thicken before adding to the batter

1 cup oil or butter → 1 cup mashed banana

Good in brownies, muffins, or cookies

1 cup buttermilk or kefir → 1 cup whole milk + 1 Tablespoon fresh lemon juice

Let the mixture sit for at least 5 minutes to sour

1 cup milk → ½ cup evaporated milk + ½ cup water blended together

If you need a slightly thicker consistency you can use a little more evaporated milk and a little less water

Eggs

The video below is a great resource for how to make substitutions for eggs.