You can quickly become hooked on Nduja. Though the name might be somewhat difficult to pronounce (for the record, the correct pronunciation is en-doo-ya), the flavor is certainly memorable, and it's popping up more frequently on menus around the globe. This Italian pork delicacy also happens to be spreadable, making it a versatile ingredient for everything from pasta to breakfast dishes. We’re doing a deep dive into nduja's flavor profile, the way it's made, and how it can be used in different dishes. We've even included some fabulous recipes to inspire your next meal!

What is Nduja, and Where Does it Come From?

A spicy, cured pork paste, nduja comes from the Calabrian region of Italy. Its texture is somewhat pâté-like — a result of mincing ingredients such as seasoned pork, salt, peppers, herbs, and spices. Once churned into a soft spread, the nduja is traditionally stuffed into a casing made from cow intestine, and then cured.

What Does Nduja Taste Like, and What is it Used For?

In a nutshell, nduja is a mildly spicy sausage. If you’re really feeling ambitious, you could technically make your own homemade nduja using ingredients such as ground pork shoulder, smoked paprika, minced garlic, and fennel seeds, stuffed in a casing. Of course, one must always include the star of the show: Calabrian chilis or Calabrian chili paste. The trick is obtaining the pâté-like consistency that can rival that of chorizo. This makes nduja an ideal topping for bread!

Offering plenty of versatility, here are a few wonderful uses for nduja when it comes to your culinary endeavors:

• As a pizza topping
• In baked goods such as croissants, savory scones, muffins, or biscuits.
• On a charcuterie board alongside other Italian meats and cheeses, such as salami, soppressata, prosciutto, capicola, asiago, pecorino, and Parmigiano Reggiano.
• For breakfast egg dishes such as an omelet or frittata. (You can even add it to scrambled eggs!)
• In pasta dishes
• On toasted bread
• On a sandwich
• In soups and stews

It's worth noting that nduja has the tendency to absorb the flavors of other refrigerated items (this is due to its higher fat content), so how you're storing it should be taken into consideration. For the most part, nduja's shelf life is roughly one year when refrigerated. To prevent flavor absorption from other items, wrap it tightly in plastic wrap, then put it in an airtight container.

Important Takeaways:

• The correct pronunciation of nduja is en-doo-ya.
• Nduja is becoming more popular on menus throughout the culinary world, particularly because it is spreadable and such a versatile ingredient.
• Nduja is mildly spicy in flavor, as it traditionally contains Calabrian chilis.
• There are tons of ways to use nduja in your culinary endeavors, such as breakfast dishes, pasta, pizza toppings, and more.
• Nduja can absorb other flavors in your refrigerator, so storing it in plastic wrap and an airtight storage container is vital to maintaining its integrity.
• Nduja is a spicy, cured pork paste from the Calabrian region of Italy. It is typically comprised of seasoned pork, salt, peppers, herbs, and spices in a casing.

Delicious Nduja Recipes to Try

Eggs in Purgatory

Brunch just got even better, thanks to Nduja's versatility. Popular on Italian breakfast menus, these poached eggs are smothered in a tomato sauce made spicy by nduja's wonderful flavor. Add some creamy eggs (and maybe some wonderfully toasted sourdough), and breakfast is made!

Smoked Brussels Sprouts with Nduja and Hazelnuts

For a vegetable dish that really kicks it up a notch, these Brussels Sprouts are something special. The earthy nuttiness of the hazelnuts, combined with the smoky, spicy flavor of nduja make for a crispy sidekick worth putting on your radar.

Nduja Carbonara Pasta

A traditional Italian pasta dish, Spaghetti Carbonara contains eggs, cheese, and cured pork. Oftentimes, the latter is pancetta or bacon. However, nduja proves to be a worthy substitute. In fact, it melts into the pasta sauce in a way that truly wows.

Nduja, Ricotta, and Lemon Stuffed Chicken

These gorgeous chicken pieces are stuffed with nduja, ricotta, lemon zest, and thyme. Perfect for the spring season (or anytime, really), this dish is savory and spectacular.

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The image featured at the top of this post is ©FVPhotography/Shutterstock.com.

The post What is Nduja? Ingredients, Taste, How to Cook with It & Recipes appeared first on Moms Who Think.

The Jabuticaba is a highly intriguing fruit, with a unique name and somewhat elusive nature. For starters, it doesn’t grow on the branches of a Brazilian grape tree; it grows on the trunk of it! But that’s just the beginning. We’re taking a deep dive into the facts about jabuticaba, what it tastes like, the health benefits it offers (there are tons of them!), and how you can use this tough-to-find fruit from a culinary standpoint.

What is Jabuticaba?

As we touched upon earlier, the jabuticaba fruit is a thick-skinned, blackish-purple berry that grows on the Brazilian grape tree. The inside of the berry, however, is somewhat unexpected in appearance. Rather than mimicking the color of its outer layer, jabuticaba (also known as jaboticaba) has whitish or pinkish flesh. It also possesses between one and four large seeds.

The jabuticaba is considered a ‘cauliflory’ in botanical terms, meaning the fruit is produced from a woody stem or trunk as opposed to being produced via new growth. For reference, other cauliflory examples include jackfruit and even the coffee plant. The jabuticaba tree is fond of a subtropical climate, and quite frankly, it’s a bit fickle. It can take between six and eight years to actually produce fruit, and it requires rich, well-drained soil to do so. Additionally, growing the jabuticaba fruit outside of Brazil can be challenging, and the fruit has an unexpectedly short shelf life … We’re talking up to three days after harvesting it. This high level of perishability is largely based on water loss and fermentation, which both happen far faster than they typically do with most fruits.

The history of the jabuticaba fruit isn’t terribly complex. Rumor has it the tree originated in Brazil’s Minas Gerais region, but it is also native to other South American countries such as Peru, Bolivia, Uruguay, Paraguay, and parts of Argentina. Growing it elsewhere is somewhat more difficult. The tree was supposedly brought to Santa Barbara, California, in 1904, and there has been some success growing it in containers — particularly in other areas of California, where seasonal temperatures are still somewhat on the more tropical side.

What Does Jabuticaba Taste Like, and What is it Used For?

Jabuticaba berries have a unique flavor — a combination of acidity and sweetness that has been compared to muscadine grapes. And while the seeds are safe to swallow, chewing them isn't recommended. They can be quite bitter!

From a consumption standpoint, the jabuticaba berry can be enjoyed raw or used to make jelly, jam, juice, and even wine or other alcoholic beverages. With that said, you're not likely to have many options unless you're a Brazilian native. A quick search on Amazon yields very little — some live fruit trees, seeds, health supplement powder, and a jam or two. The reality is that finding jabuticaba outside of South America is fairly rare.

Outside of culinary preparations, jabuticaba can be found in soaps, lotions, body splashes, and more.

How Does Jabuticaba Compare to Other Fruits?

The jabuticaba berry is said to be roughly the size of a plum, with a flavor similar to the muscadine grape. Much like other fruits, it can be boiled down with sugar added to produce a delicious jam or jelly. However, its lengthy growth time (six to eight years from being planted to bearing fruit) makes it far less common in the average marketplace than other berries, which also tend to have longer shelf lives.

What are the Health Benefits of Jabuticaba?

The health benefits of the jabuticaba berries are astoundingly plentiful. They are even keto-friendly! First, they offer a high level of antioxidants — more than other berries that are touted for their antioxidant content, such as grapes, blueberries, or açai berries. Additionally, jabuticaba berries offer a solid dose of fiber and vitamins like C and E, along with calcium, iron, potassium, phosphorus, and anti-inflammatory properties.

Interestingly, the jabuticaba berries are prevalent in traditional folk medicine, treating such ailments as throat inflammation, asthma, cardiovascular issues, and more.

Important Takeaways:

• The jabuticaba (or jaboticaba) is a berry that is indigenous to Brazil and grows on the trunk of the Brazilian grape tree.
• The jabuticaba fruit is a thick-skinned, blackish-purple berry with a white pulp inside. It tastes both acidic and sweet and has been compared to a muscadine grape.
• Like many other fruits, the berries can be used to make jam, jelly, wine, and other specialty items.
• The jabuticaba offers significant health benefits, such as a high level of antioxidants, fiber, vitamins, calcium, iron, potassium, phosphorus, and anti-inflammatory properties.

The image featured at the top of this post is ©RHJPhtotos/Shutterstock.com.

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The prickly pear is known by many names, for instance, sabra, tuna, paddle cactus, Indian fig, mission cactus, and cactus pear. But what is it? We’re exploring more about this fascinating fruit, how it’s used, its health benefits, and beyond. We’ve even included some great recipes and drink ideas, in case you’re feeling inspired!

What is Prickly Pear, and Where Does it Come From?

Though it may not be the first visual that comes to mind when you try to picture it, prickly pear is actually a type of sweet, edible cactus fruit. The fruit (also called “tuna”) sprouts from the top of nopales, which are the flatter part of the cactus, and can range in color — from green and yellow to pink, red, or even purple. However, the entire plant itself is often called a prickly pear, which can bring about some confusion when you're looking into its culinary uses. Oval in shape, the cactus's leaves resemble paddles — hence, several of its monikers. And, as one might surmise, it has prickly skin as the name suggests. In fact, its body is covered in hair-like spines. (Although the spines aren't poisonous, it's certainly worth gloving up before you work with them!)

The prickly pear-bearing cacti can be found throughout the United States, and, like most species of cactus, it is native to The Americas. With that said, you can find it around the globe, as it has been introduced to many other areas of the world. In particular, Mexico is a prime spot for finding prickly pear, and nopales are frequently used in Mexican cuisine.

What Does Prickly Pear Taste Like, and How Do You Eat It?

A longstanding staple in Mexican cuisine, the prickly pear is highly versatile. In fact, with its slightly tart and citrus-like flavor, it is used in a wide variety of dishes and products — from sweet jams to savory tacos. The prickly pear is also crunchy, which lends it to a few unexpected culinary uses, such as the topping for a salad. With that said, the prickly pear’s texture can sometimes be slimy, depending on how you choose to prepare it.

Somewhat surprisingly, the prickly pear’s flavor has been compared to that of watermelon. It is quite juicy with seeds and can even be eaten raw. But most often, you'll find it boiled down into syrups, candy, and jellies, or cooked into dishes such as soups.

Interestingly, the prickly pear is rich in fiber and antioxidants, so many experts suggest it helps with managing blood sugar, promoting weight loss, and encouraging liver health. Thanks to magnesium, potassium, and calcium, the prickly pear is also thought to help maintain low blood pressure. Believe it or not, they are even used in shampoos and conditioners, as they help to achieve shiny hair! The health benefits of prickly pears actually date back much further than recent studies, however. They have long been used in Mexican folk medicine, treating conditions such as ulcers, liver conditions, and more.

Important Takeaways:

• The prickly pear has been known to go by many different names, but it all leads to the colorful fruit of a cactus.
• The prickly pear is a longstanding staple in Mexican cuisine and highly versatile, used in both sweet and savory dishes. It can even be eaten raw!
• The prickly pear is native to The Americas but can be found across the globe — particularly in Mexico, where it is a common ingredient in local cuisine.
• The prickly pear's health benefits are thought to include shiny hair, managing blood sugar levels, promoting liver health, maintaining blood pressure, and even aiding in weight loss.

Delicious Prickly Pear Recipes to Try

Roast Pork Loin with Prickly Pear Glaze

Vibrant in color, this beautiful glaze is the perfect accompaniment for pork loin, adding a sweet coating to the savory protein. Just make sure you handle the prickly pears with care as you peel them for your sauce. They truly are prickly!

Prickly Pear Barbecue Sauce

This particular recipe involves generously coating doves with prickly pear barbecue sauce. While doves may not be in most of our cooking repertoires, the sauce is the key here, and it easily lends itself to other proteins such as chicken, quail, and cornish game hen. The recipe even calls for a few other authentic Mexican ingredients that top our favorites list — agave and mezcal.

Prickly Pear Salad Dressing

You can certainly top your salad with raw prickly pear, but it's also ideal to infuse into salad dressings!

Prickly Pear Lemon Bars

If you're searching for a Southwest-themed dessert (or simply one that tastes as wonderful as it looks), these prickly pear lemon bars are worth a try. A delicious homemade crust is covered in prickly pear-infused custard and then topped with a dusting of confectioner's sugar.

Prickly Pear Drink Ideas

There are a plethora of fruit-forward (and mighty delicious) prickly pear beverage recipes out there! From sparkling lemonade to a margarita, we snagged a few to inspire you.

Sparkling Prickly Pear Juice Lemonade

This non-alcoholic beverage is fun, festive, and perfect for the whole family. It's also vegan, gluten-free, and only requires three ingredients apart from the prickly pear syrup!

Prickly Pear Spritz

Spritz fans, rejoice. With lime juice, prosecco, and tequila, this refreshing cocktail is perfect for summer days spent on the patio or by the pool.

Prickly Pear Margarita

What could possibly pair better with prickly pear than tequila? This might be a match made in heaven.

Prickly Pear Smoothie

If you're a smoothie lover, this is an easy way to incorporate prickly pear into your recipe roster. Combined with other tropical flavors such as banana and pineapple, the prickly pear offers up a vivid glass with health benefits and an exotic twist.

The image featured at the top of this post is ©Simol1407/Shutterstock.com.

The post What is Prickly Pear? How to Eat It, Its Flavor, Recipes & Drink Ideas appeared first on Moms Who Think.

Pulled pork is the unofficial “star” of traditional barbecue. Don't get us wrong — bring on the brisket, chicken wings, and ribs, too. We're here for all of it. But there's something about the tender, tangy taste of pulled pork that elicits nostalgic childhood memories of backyard gatherings and family picnics. Of course, pulled pork is nothing without its sidekicks! From baked beans and macaroni salads to homemade pickles and “cowboy caviar,” here are thirteen tasty options to turn to when you're looking for all the flavor without all the fat content (or in some cases, without excessive sodium and sugar!).

VEGGIES

Roasted Cauliflower with Garlic

Easy preparation and simple flavors prevail here. This side dish only consists of six ingredients! Fresh rosemary and garlic add just the right amount of flavor and seasoning to offset the delicate taste of roasted cauliflower.

Homemade Pickles

You can't go wrong with these simple, sugar-free refrigerator pickles. Great for using up those end-of-summer cucumbers that are threatening to overstay their welcome in your vegetable drawer, they are great for layering on pulled pork sandwiches or serving alongside them. With plenty of fresh dill, garlic cloves, whole peppercorns, onion, and vinegar, this recipe isn't complicated … and it's certainly tasty.

SALADS

Fresh Asparagus and Avocado Salad

Though it may initially sound like an unlikely pair, asparagus and avocado combine to create the perfect creamy and crunchy side dish. There are plenty of other healthy ingredients in this salad, too, including tomatoes, mushrooms, zucchini, and a tangy Dijon dressing.

Broccoli Salad

There's something alluring about a broccoli salad — the way it balances salty and sweet components along with creamy and crunchy ones. This salad's preparation isn't labor-intensive, and ingredients like broccoli and sunflower seeds will up your daily vitamin consumption (with a little bacon thrown in for good measure!). Additionally, the yogurt dressing adds a creamy element that blends it together.

Kale Salad

This simple kale salad is a massive dose of vitamins and fiber with the tang of lemon and a touch of sweetness, thanks to golden raisins (or dried cranberries, depending on your preference!). And not that it doesn't add that extra “je ne sais quoi,” but you can certainly skip the parmesan cheese if you're looking to go dairy-free or remove a calorie-enhancing ingredient.

Potato Salad

The standout feature of this particular potato salad might just be its greenery. Quite literally. The dish offers everything from chives, parsley, and dill to celery and green bell peppers. Throw in some Dijon mustard, fresh lemon juice, and spices, and you've got yourself a great accompaniment.

BEANS

Cowboy Caviar

It's true, this side dish is brimming with many other wonderful ingredients aside from beans, including avocado (“good” fats), red pepper, corn, jalapeño, and cilantro. But the reality is that the black beans in “cowboy caviar” (or “Texas Caviar” as it is sometimes referred to) offer up the protein you need to feel satiated.

Lemon-Basil Three-Bean Salad

This plant-based dish offers up a beautiful mixture of chickpeas, white beans, black beans, lemon, cherry tomatoes, basil, and so much more. It's just hearty enough to work in the fall, and just fresh enough to be the perfect side for summer, too!

PASTA

Vegan and Gluten-Free Pesto Pasta

Pesto is one of those savory pasta sauces that always wows — whether on its own or accompanying the main dish. This particular recipe includes vegan pesto, gluten- or grain-free pasta, and cherry tomatoes for an acidic element.

One-Pot Healthy Orzo

This fabulous side dish is chock full of veggies — essentially, it's delivering one giant dose of vitamins to your system. From chickpeas and spinach to zucchini and fresh parsley, it's a great way to take in some vegetables and also fill up.

… AND MORE

Healthy Stuffed Potatoes

Subbing lower calorie ingredients such as low-fat cottage cheese, low-fat milk, and margarine for the standard butter, cream, and sour cream additions, this stuffed potato dish offers a filling, delicious way to enjoy potatoes without the extra fluff. It even has a bit of hot sauce for a tasty kick!

Roasted Sweet Potatoes

While a brown sugar-and-marshmallow-topped casserole or butter-filled mashed sweet potatoes might be delicious, it's not the healthiest approach. This sweet potato recipe offers a lighter take by tossing the sweet potatoes in some olive oil and seasoning, then roasting them.

Classic Coleslaw

This Whole30-friendly coleslaw is a great way to enjoy a classic pulled pork side without overdoing it. It also happens to be low-carb and Paleo-friendly! Made with a homemade dressing, it's perfectly creamy while still offering a healthy alternative!

The image featured at the top of this post is ©KarepaStock/Shutterstock.com.

The post 13 Healthy Sides for Pulled Pork – From Beans to Pasta appeared first on Moms Who Think.

Throwing a rack of barbecued ribs on the grill is one of summer's most highly anticipated culinary endeavors. Of course, ribs aren't a summer exclusive; they can be enjoyed all year round! Even better, they're typically accompanied by some stellar sidekicks that are filling, tasty, and even nostalgic—no matter the season. If you're searching for some healthy new side dishes to add to your rib-roasting repertoire, we've got you covered. Here are 14 healthy sides to accompany your next ribs feast—from fresh salads and roasted veggies to smoky selections that will have your mouth watering.

The Classics

Collard Greens

There's nothing cozier than a giant pot of greens simmering on the stovetop, right? Here are several health-conscious ways to cook greens (did you know greens can be grilled?) without all of the extra sodium and calories.

Garlic Mashed Potatoes

Mashed potatoes are always a hit, and incorporating a bit of garlic only adds to the flavor profile. This recipe offers a healthier take than the typical butter-laden iterations, by using skim milk and avoiding butter altogether — a great way to enjoy a classic dish without all of the fat content!

Baked Beans

Baked beans have long been a go-to side dish when we're searching for something hearty and delicious. Not to mention, they pack a serious protein punch! This recipe uses maple syrup and Dijon mustard to replace the sugary condiments that often form the foundation of a baked bean dish.

Greek Yogurt Coleslaw

To be fair, any coleslaw that isn't chock full of mayonnaise and sugar is a step in the right direction when it comes to a healthy side dish. This particular coleslaw substitutes fat-heavy mayo with Greek yogurt, and sugar with honey. It also offers up some clean (low-carb, vegetarian, and gluten-free) eating with tons of veggies, parsley, apple cider vinegar, and more. Yum!

Gluten-Free Cornbread

Whether you're on a gluten-free diet or not, this cornbread recipe offers a healthier take on traditional cornbread by subbing in shortening and buttermilk and forgoing some of the sugar content. It's also vegetarian!

Salads

Potato Salad

For a healthy potato salad that celebrates tubers without drenching them in mayonnaise and other saturated fats, this recipe is perfection. Plus, dill and green onions add just the right depth of flavor.

Watermelon and Feta Salad

There's just something intriguing about the combination of crisp, summery watermelon and creamy feta. Throw in some fresh cucumber and top it with a mint-lime dressing, and you won't be disappointed.

Greek Salad

While there may be quite a number of ingredients in this salad, each one of them serves an essential (and tasty!) purpose. The ideal Mediterranean side dish, this healthy salad includes everything from tomato wedges, red onion rings, and green pepper to tangy Kalamata olives, creamy feta cheese, and homemade dressing.

Crunchy “Detox” Salad

Made with an abundance of fresh ingredients such as broccoli, cabbage, carrots, cauliflower, almonds, sunflower seeds, ginger, and honey, this salad is an immunity-boosting, detoxifying, energy-intensifying side dish that happens to be delicious! Did we mention it's also vegetarian, gluten-free, and Paleo-friendly?

Veggies

Roasted Asparagus with Feta Cheese

This side dish of crisp asparagus is seasoned with everything from lemon zest and parsley to red pepper flakes and garlic, then topped with feta and roasted. It's quick, easy, and tasty, too.

10-Minute Miso Corn on the Cob

Topped with flavorful, plant-based ingredients such as white miso, tamari, vegan butter, maple syrup, cilantro, and lime juice, this corn on the cob will add some unconventional umami to your meal!

Roasted Green Beans

A very simple dish that perfectly complements ribs, these green beans only have four ingredients. Talk about an easy accompaniment! Not to mention, green beans are an incredibly healthy addition to your diet, as they are chock full of protein, fiber, potassium, folate, and vitamin C.

Smoky Sides

Chipotle Honey-Roasted Carrots

Chipotle is a wonderful ingredient that'll put a little pep in your step. This wonderfully sweet and spicy side dish is both gluten-free and Paleo-friendly, and it's no secret that carrots are full of antioxidants, vitamins, and minerals.

Smoky Roasted Brussels Sprouts

Vegan, soy-free, and gluten-free, this dish is smoky, savory, and good for you, too! With smoked paprika, thyme, garlic, and a pinch of cayenne pepper balanced out by maple syrup, these Brussels sprouts offer just the right amount of heat.

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Now that you have some delicious sides, try a tasty recipe for ribs. Enjoy!

Sweet and Sour Barbecued Baby Back Ribs

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Ingredients

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• 1 1/4 cup ketchup
• 3/4 cup water
• 1/4 cup honey
• 2 Tablespoons Worcestershire sauce
• 4 teaspoons lemon juice
• 1 small onion, chopped
  1/2 teaspoon salt
  1/2 teaspoon pepper
  6 pounds baby back ribs

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Instructions

1. Mix together the ketchup, water, honey, Worcestershire sauce, lemon juice, onion, salt, and pepper.
2. Cook for about 10 minutes, stirring occasionally.
3. Prepare a charcoal grill, and cook ribs over medium-hot coals, turning occasionally. Brush ribs with sauce after each turn.
4. Cook ribs until desired doneness.

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The post 14 Healthy Sides for Ribs—From Smoky Sides to Salad appeared first on Moms Who Think.

There’s something delightfully tasty and versatile about ricotta cheese. Whether you’re layering it in a lasagna, mixing it into a cheesecake, or topping breakfast toast, ricotta can be a game-changer when it comes to depth of flavor. But is ricotta cheese healthy? Believe it or not, it is considered fairly healthy—in reasonable moderation, of course! Though it may not be quite as protein-heavy or low in calories as its cottage cheese counterpart, it is lower in sodium and fat than many other cheeses. From its origins and how it’s made to what it can be used for and its health benefits, we’re looking into the science behind ricotta cheese. Let's dig in!

What is Ricotta Cheese, and Where Does it Come From?

Fun fact, the word ricotta translates to “recooked” in Italian, which gives us a pretty good indication of the cheese's origins. A type of whey cheese, ricotta is separated into two forms during the preparation process—the solid (curds) and liquid (whey). Traditionally, it's made from the small amount of curds that remain in the whey liquid.

Perhaps the most intriguing element of ricotta's story, however, is that it is essentially the leftovers of other cheeses. Hence, the “recooked” reference. Cheesemakers use the curds to make whatever cheeses they intend to, then use the leftover whey for the ricotta. The final product is created by heating it, and then adding milk and vinegar or citrus juice. Once the leftover curds have expanded, they are strained through cheesecloth, and voilà … ricotta! Additionally, the curds can be made from any number of kinds of milk, including sheep, goat, or water buffalo, but the majority of the ricotta we consume and find in the supermarket is made from cow's milk.

Ricotta Cheese vs. Cottage Cheese: What is the Difference?

Ricotta cheese and cottage cheese are often thought to be interchangeable—namely, because they are both soft, white, creamy, whey cheeses with curds, rendering them similar in appearance. But the fact remains that they are two different and unique cheeses. In terms of flavor profile, ricotta offers a sweeter taste than cottage cheese, as it contains less sodium. This lends itself equally to desserts and savory dishes, making it a more versatile ingredient. From a textural standpoint, ricotta is made up of small curds, which creates a smooth, mildly grainy mouthfeel. In contrast, cottage cheese has larger curds and contains more liquid. When it comes to nutritional value, however, cottage cheese tends to be the healthier choice. It is typically lower in calories, and it's packed with protein.

What are the Health Advantages and Disadvantages of Ricotta Cheese?

When compared to the majority of its fellow cheeses, ricotta ranks fairly high in the “healthy choice” category. For example, it is lower in salt than options such as blue cheese, brie, and gouda. Also, according to the USDA, only .3 grams of ricotta's carbohydrates are derived from sugars.

Recent studies have also shown that ricotta is associated with favorable insulin and inflammatory response. In other words, it prompts anti-inflammatory properties to combat swelling, as is the case with many dairy products. Here are a few of ricotta's health benefits that are worth noting.

Advantages:

• Low sodium
• A great source of protein
• Possesses a complete amino acid profile
• High in calcium, B12, and other vitamins
• Low on the Glycemic Index
• Contributes to bone health

Disadvantages:

Though it likely goes without saying, we'd be remiss not to mention that ricotta's health benefits are largely dependent on the dish it is incorporated in. Are you mixing it into carb-heavy pasta or whipping it with garlic and fresh herbs for an appetizer dip served with veggies? The latter will likely contain less saturated fat, carbs, and sodium. Additionally, anyone who suffers from dairy allergies or lactose intolerance may find that ricotta isn't quite the “healthy” option they hoped for.

Important Takeaways:

• Ricotta and cottage cheese may appear similar in texture but are made differently.
• Ricotta has been associated with favorable insulin and inflammatory response.
• Studies show that ricotta's health benefits include being low in sodium, high in protein, and low on the Glycemic Index. It also contributes to bone health, thanks to its calcium content.
• Ricotta's health disadvantages include affecting those with dairy allergies and lactose intolerance. Additionally, while it is low in sodium and sugars, it's all in your dish preparation. If you are making ricotta pancakes, for example, it's likely less healthy than putting it on fruit!

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Broccoli Ricotta Mozzarella Stuffed Shells

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Ingredients

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• 24 jumbo shells, uncooked
• 1 10–oz. package frozen chopped broccoli, thawed
• 1 cup part-skim ricotta cheese
• 1/2 cup shredded mozzarella cheese
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• salt and freshly ground black pepper to taste
• 1 (28 ounce) jar Italian pasta sauce

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Instructions

1. Prepare pasta according to package directions; drain.
2. Combine broccoli, ricotta cheese, mozzarella cheese, oregano, basil, salt and pepper.
3. Stir together until well blended. Pour about 1 cup of pasta sauce over bottom of 13 x 9 x 2-inch baking pan.
4. Spoon 1 round tablespoon of cheese mixture into each shell and place open-side up in an even layer in the pan.
5. Pour the remaining pasta sauce over and around shells. Cover pan with foil.
6. Bake at 375 degrees F for about 25 minutes until heated through, and serve.

The image featured at the top of this post is ©Elena Hramova/Shutterstock.com.

The post Is Ricotta Cheese Healthy, Actually? What Science Says appeared first on Moms Who Think.

There’s just something about a hearty bowl of chili on a cool (or downright frigid) day. After all, there’s a reason why chili cook-offs are such a popular event! Whether you’re a fan of the traditional combination of beef and beans or you tend toward a creamy white bean chili with roasted chicken, chances are, you have your favorite preparation method, serving accompaniments, and tasty toppings. But is chili healthy? By and large, the answer is “yes,” though it can greatly depend on the ingredients. We’re diving into the science behind our favorite fall and winter staple to find out!

What is Chili, and Where Did it Originate?

Before we go any further, it's probably good to have a general idea of what chili is. Traditionally, it is a spicy stew made up of ground meat — such as turkey, chicken, beef, lamb, or venison — along with chili powder (or fresh chilies), beans, and tomato.

We may have the cowboys to thank for our chili … sort of. The stories abound, but Chili con Carne, which translates to “chili with meat,” has roots in the American West (more specifically Texas), Mexico, and the Canary Islands. Rumor has it the dish was introduced at an 1893 Chicago Fair, where it delighted fans from all over. But it’s the cowboys who supposedly began pairing beef and beans. To add extra protein to the meals they consumed on their cattle drives — the beef was valuable and limited —  they made a pot of beans to help fill them up. Eventually, they mixed the beef and beans, and voilà. The chili we know and love today! These days, it’s so popular that the fourth Thursday in February is officially considered National Chili Day — a great excuse to indulge!

What are the Health Advantages and Disadvantages of Chili?

According to WebMD, “While not considered to be a low-fat meal, chili is relatively low in calories and provides a great serving of protein, thanks to the meat and beans it contains.” This essentially sums it up — chili can be made with leaner meats such as turkey and chicken. Paired with vegetables and beans, which are high in fiber, you have a filling meal that offers a hefty dose of energy-boosting protein.

Additionally, chili peppers are said to promote weight loss, which can help combat obesity. According to recent studies, the capsaicin in chili peppers (which is what gives them their heat) has been shown to reduce appetite and control blood glucose and insulin levels, which can be helpful for diabetic health. Research data also shows that spicy foods speed up your metabolism. In fact, many of the spices commonly used in chili are included in this category, such as cumin, turmeric, and chili peppers.

With all of that said, we would be remiss not to mention a few prospective downfalls in your chili consumption. As with any other ingredient-heavy food, chili's health benefits are largely dependent on its preparation. If you lean toward over-salting, for example, your sodium intake has the potential to be through the roof. It's also important to note that overdoing it on spicy foods has its own repercussions — namely, gastrointestinal distress such as inflammation, heartburn, and diarrhea. Moderation is essential when it comes to spicy foods, particularly if you already suffer from stomach ailments.

Advantages:

• High in protein
• Low in calories (depends on preparation)
• Low in carbohydrates
• Low in sugar
• Low in sodium (depends on preparation)
• Promote weight loss
• Speeds up metabolism
• Vegetarian-friendly
• High in fiber (thank you, beans!)

Disadvantages:

As we mentioned above, chili's health benefits are largely based on preparation. If, for example, you serve it over French fries with a melted cheese topping, you're looking at a far less healthy dish. Even on its own, a bowl of chili can range from lean and chock full of veggies to a beefy, calorie-dense, sodium-laden iteration with accompaniments like sour cream and shredded cheddar.

Important Takeaways:

• Chili is considered a relatively healthy dish, but this can depend on the ingredients, sodium content, and how it is served.
• The history of “Chili con Carne” is rooted in the American West, Mexico, and the Canary Islands.
• Traditionally, chili is made from meat, beans, chili powder or fresh chilies, and tomato.
• Chili's advantages include promoting weight loss, speeding up metabolism, and being high in protein and fiber and low in sugar and carbohydrates.
• Chili's disadvantages include being high in sodium and calories, depending on the preparation and toppings.

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The Best Chili Recipe

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• Author: MomsWhoThink.com
• Total Time: 2 hours 50 minutes

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Ingredients

• 2 1/2 lb. lean chuck, ground
• 1 lb. lean pork, ground
• 4 garlic cloves, finely chopped
• 1 cup finely chopped onion
• 8 oz. hunt’s tomato sauce
• 1 cup water
• 1 can beer (12 oz.)
• 3 Tablespoons chili powder
• 2 Tablespoons instant beef bouillon (or 6 cubes)
• 2 Tablespoons cumin, ground
• 2 teaspoons paprika
• 2 teaspoons oregano leaves
• 2 teaspoons sugar
• 1/2 teaspoon coriander, ground
• 1 teaspoon unsweetened cocoa
• 1/2 teaspoon Louisiana hot sauce
• 1 teaspoon cornmeal
• 1 teaspoon flour
• 1 teaspoon warm water

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Instructions

1. In a large saucepan brown 1 1/4 pounds of the ground meat (the beef and the pork), drain the fat.
2. Remove meat (the beef and the pork). Brown the rest of the ground meat, drain all but 2 tablespoons of the fat.
3. Add the garlic and onion, cook and stir until tender.
4. Add the other half of the meat and the tomato sauce, water, beer, chili powder, bouillon, cumin, paprika, oregano, sugar, coriander, cocoa, and hot sauce. Mix well.
5. Bring to a boil then reduce heat and simmer, covered , for 2 hours.
6. In a small bowl, stir together the cornmeal and flour, then add the warm water and mix well.
7. Stir into chili and cook, covered, for an additional 20 minutes.

Notes

If you accidentally add too much hot sauce or spice to your chili, serve it with sour cream or extra cheese on top. Dairy contains a protein called casein that cools the burning heat of spicy foods.

• Prep Time: 30 minutes
• Cook Time: 2 hours, 20 minutes
• Category: Main Course
• Method: Crockpot
• Cuisine: American

The image featured at the top of this post is ©Julia Mikhaylova/Shutterstock.com.

The post Is Chili Healthy, Actually? What Science Says appeared first on Moms Who Think.

Whether you prefer your Starbucks coffee in a straightforward fashion or gussied up with syrups and such, it’s important to consider the amount of caffeine you’re consuming. Of course, a strong dose of caffeine may be exactly what you’re looking for—after all, who can blame a busy parent for needing a little pick-me-up? If the buzz is calling your name, we have you covered. Here are 14 Starbucks beverages that pack a serious punch when it comes to caffeine!

First Things First: What is Caffeine?

Before we launch into our list of Starbucks drinks that will put some pep in your step, let's break down caffeine a bit. From a technical standpoint, it's found naturally in many plants (over 60!), but it can also be formulated in a lab and infused into culinary and medicinal products.

You likely already know it's a chemical stimulant that affects a significant portion of your body—including your central nervous system, heart, and muscles. In moderation, it is considered safe by the FDA, but it's important to understand what “moderation” truly means here. Of course, this largely depends on the type of coffee you drink and the strength of your brew, but on average, an eight-ounce cup of your morning java has approximately 95 milligrams of caffeine. On the other hand, an equally sized cup of decaffeinated coffee is around 4 milligrams. For comparison purposes, a shot of espresso has roughly 65 milligrams of caffeine.

Healthy adults are advised not to exceed a daily consumption of 400 milligrams of caffeine, which is the equivalent of four eight-ounce cups of coffee. For the purposes of our list, we're mostly comparing the caffeine content in 16-ounce (grande) Starbucks beverages. However, in some cases, the drink is served in a different size based on the amount of liquid.

Red Eye: 158 mg

Made with drip coffee and one shot of espresso, this popular drink is a go-to for those looking for an energy boost. However, it's worth noting that its equally popular counterpart, the Black Eye has a significantly higher dose of caffeine!

Iced Coffee: 165 mg

A grande Starbucks iced coffee has more caffeine than you might think, considering it only consists of coffee and ice. Whether or not you add milk, flavored syrups, or any other customizable option, an iced coffee remains one of the most caffeine-concentrated drinks on the regular menu.

Espresso Frappuccino: 165 mg

An iced blended drink, the Espresso Frappuccino is coffee mixed with a shot of espresso, milk, and ice, then put in a blender.

Cafe Mocha: 175 mg

This beverage is a combination of espresso, bittersweet mocha sauce, and steamed milk. It is often topped with whipped cream and chocolate shavings.

Flat White: 195 mg

Milk is steamed to create a creamy foam that is then poured over espresso. The espresso rises to the top of the cup, leaving a rich coffee with a mildly sweet flavor.

Cold Brew: 205 mg

According to the official Starbucks website, the cold brewing method involves combining cool water with coarse ground coffee and steeping the mixture for 20 hours. This process extracts the coffee and results in a cold coffee concentrate. It's then mixed with water and ice.

Black Eye: 221 mg

Like the Red Eye, this drink is made with drip coffee and espresso — but in this case, there are two shots of the latter.

Iced Shaken Espresso: 225 mg

An Iced Shaken Espresso consists of three espresso shots, milk, and simple syrup in a grande cup.  

Café Americano: 225 mg

A grande Americano has three shots of espresso diluted with hot water.

Liquid Cocaine: 256 mg

Whether you’ve heard rumors of a Harry Potter-inspired Frappuccino or wondered how to find the new hot chocolate iteration you saw during a stroll down the TikTok rabbit hole, it likely comes as no surprise that Starbucks offers a “secret menu” that you have to be in-the-know to order from. While you won't find an official record of this menu (nor should you expect your Starbucks barista to know how to make the drinks without a little help), it's fun to add a few of the drinks to your repertoire — particularly when they have a heavy dose of caffeine like the “Liquid Cocaine.”

Consisting of four espresso shots, four pumps of white chocolate syrup, and ice, this beverage is nothing but sugar and caffeine.

Dark Roast Brewed Coffee: 260 mg

Perhaps surprisingly, a grande dark roast has less caffeine than either the medium or blonde roast…in the same-sized cup!

Nitro Cold Brew: 280 mg

A 16-ounce (grande) Nitro Cold Brew is highly leaded. The beverage is made from the Starbucks signature Cold Brew, which is then infused with nitrogen. That infusion creates “microbubbles,” giving it a creamy, frothy texture.

Medium Roast Brewed Coffee, Pike Place: 310 mg

Not far behind the top-ranking Starbucks caffeine “culprit,” a grande cup of Medium Roast Brewed Coffee offers quite an impact.

Blonde Roast Brewed Coffee: 360 mg

Whew! And this is in a grande! For all the espresso concoctions at Starbucks, the Blonde Roast Brewed Coffee remains the most caffeine-concentrated cup of java you can get. Get ready to buzz like a neon sign!

The image featured at the top of this post is ©cristovao/Shutterstock.com.

The post 14 Starbucks Drinks with the Most Caffeine (Including Secretive Off-Menu Drinks) appeared first on Moms Who Think.

Smoked salmon may be one of the greatest bagel toppings to grace the breakfast culinary scene. Of course, it's also a delicacy used in everything from chowders, tarts, and pasta dishes to being served on its own as a filet. But is smoked salmon healthy? Rich in omega-3 fatty acids, vitamins, and protein, it is — in most cases — a healthy addition to your diet. Let’s dig in and find out more about the science behind it!

What is Smoked Salmon, and Where Does it Come From?

Smoked salmon is created through the process of curing and partly dehydrating the fish filet, then exposing it to smoke (whether hot or cold smoking)—typically from wood such as hickory, alder, oak, or pecan. The high temperatures hinder the spread of bacteria and preserve the fish for longevity. The process of smoking salmon has been used for a long time, including in Jewish, Indian, and many Native American cultures. It is also a staple dish in Greek and Roman culinary history, often consumed at major festivities or celebratory events. Smoked salmon was even a major part of people's diet in the Middle Ages.

Lox vs. Smoked Salmon: What's the Difference?

Lox and smoked salmon tend to be interchangeable in our culinary vocabularies, so we would be remiss not to mention that although they appear similar, lox and smoked salmon are actually two different products. While smoked salmon endures the curing process followed by the smoking process, lox is only cured — most often in a salt brine for a long time.

What are the Health Advantages and Disadvantages of Smoked Salmon?

Low in saturated fat and chock full of nutrients such as omega-3 and protein, frequent consumption of smoked salmon offers a solid number of health benefits, including lowering the risk of some diseases. Here are a few examples.

Advantages:

• Lowering the risk of cardiovascular disease.
• Improving brain health.
• Lowering the risk of cognitive decline.
• Cutting down on anxiety.
• Lowering weight.
• Fighting inflammation.

Disadvantages:

While processed foods have been salted, fermented, pickled, or preserved to extend their shelf life and eliminate microorganisms, they can introduce higher amounts of salt and sugar to your diet. Such is the case with smoked salmon, which tends to contain elevated levels of sodium. There is also a risk of Listeria, which is one of the most common microbial contamination concerns for smoked salmon.

Additionally, smoking meats and fish can result in nitrites and nitrates, which can potentially be converted into carcinogenic compounds within our bodies.

Important Takeaways:

• Hot- or cold-smoking salmon is the process of curing and smoking salmon filets.
• Smoked salmon's culinary history is longstanding. It was even part of people's diet in the Middle Ages!
• Smoked salmon is low in saturated fat and full of nutrients such as omega-3 and protein.
• Smoking salmon extends its shelf life and eliminates microorganisms.
• Smoked salmon has anti-inflammatory properties, lowers the risk of cardiovascular disease, improves brain health, and more.
• Smoked salmon is higher in sodium content than a fresh salmon filet.
• Though we tend to use them interchangeably, lox and smoked salmon are actually made differently.

Spicy Smoked Salmon

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• Author: MomsWhoThink.com
• Yield: 2 cups

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Ingredients

Units USM

• 12 ounces cream cheese, at room temperature
• 1/3 cup sour cream
• 1 Tablespoon fresh lemon juice
• 6 dashes Tabasco sauce
• 3 scallions, white and green parts, thinly sliced
• 3 Tablespoons capers, rinsed and drained
• 8 ounces smoked salmon, coarsely chopped
• 3 Tablespoons chopped fresh dill or 1 Tablespoon dried dill
• fresh ground black pepper
• fresh dill, for garnish
• crackers or breadsticks, for serving

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Instructions

1. Puree the cream cheese, sour cream, lemon juice, and Tabasco in a food processor.
2. Add the scallions, capers, salmon, chopped dill, and pepper, and pulse to blend.
3. Garnish with the dill and serve chilled with crackers. 

The image featured at the top of this post is ©Konmac/Shutterstock.com.

The post Is Smoked Salmon Healthy, Actually? What Science Says appeared first on Moms Who Think.

From America’s quintessential tuna fish sandwiches on white bread to a delicate salade Niçoise in France or Ahi tuna sashimi in Japan, tuna has been a longstanding worldwide staple when it comes to main proteins. But is tuna healthy? The main takeaway here is: yes, in moderation. Whether or not tuna is healthy for you depends on the frequency of your consumption, which type of tuna you’re having, and how it’s prepared. Let’s dig in and find out more about the science behind it!

What is Tuna, and Where Does it Come From?

First things first, tuna is a type of large, saltwater fish that can be found in all of the earth's major bodies of water except the polar seas. With that said, most of the tuna we consume comes from the Pacific Ocean. Ranging from the common Skipjack species to Albacore, Yellowtail, and Bigeye, tuna is a popular variety of fish on menus the world over.

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Offering a “meatier” flavor than many other fish species, tuna lends itself to being the featured protein in everything from salads to entrées. And in part, its preparation is based on whether it's fresh-caught or canned. Canned tuna works well for a tuna melt, for instance, while fresh Bigeye steaks are delicious when marinated and grilled. Raw, sushi-grade tuna can be minced and combined with olive oil and fresh lemon juice to create an elevated tuna tartare dish.

What are the Health Advantages and Disadvantages of Tuna?

Known for its mercury content, tuna certainly comes with a nuanced set of warnings. But that isn’t to say it’s without its health benefits. In fact, it’s one of the best dietary sources of vitamin D around. It’s fairly high in protein and low in calories, and it is lean, making it a solid choice for those who are watching their weight.

Advantages:

Here are a few of tuna's essential nutrients and their effect on your health:

• Iron: A three-ounce serving of canned tuna contains about 1.4 mg of iron, which is roughly 8% of your daily value.
• Vitamin B6: Assisting in the prevention of diseases, B6 is an important part of our diet. Fortunately, tuna is a solid source of the vitamin. In fact, only three ounces of cooked yellowfin offers 0.9 mg.
• Vitamin D: A fantastic source of vitamin D, which is needed for bone health and boosting immunity, three ounces of canned tuna can provide as much as 50% of your recommended daily intake.
• Potassium: Tuna, along with other popular fish such as halibut and salmon, provides over 400 mg of potassium per three-ounce filet.
• Selenium: Helping to protect against cell damage and infections, selenium is present in a lot of seafood. Yellowfin tuna possesses roughly 2 micrograms per three ounces.
• Iodine: Tuna isn't as rich in iodine as other leaner fish varieties, but it still offers around 17 micrograms per three ounces, which translates to roughly 11% of our recommended daily intake. 
• Omega-3s: Cold-water fatty fish, including tuna, contains high Omega-3 levels, which are “healthy fats.”

Disadvantages:

For the most part, any bad reputation tuna has revolves around its potentially high mercury content. This is particularly important to take into consideration when it comes to children and pregnant women. However, canned tuna boasts lower mercury levels than fresh tuna because the fish used for canning are smaller in size. Among the tuna species, Bigeye offers the highest mercury content.

Additionally, high consumption of tuna may cause issues for those with gout. It contains a lot of purines, which control cell growth and provide energy. However, a high number of them can trigger a gout attack or result in elevated blood uric acid levels, which can affect those with kidney disease.

Lastly, while fresh tuna is low in sodium, canned tuna typically has added salt. In fact, three ounces of canned tuna can provide up to 22% off your recommended daily sodium intake. Thankfully, there are low-sodium or sodium-free options available for those who are monitoring their intake.

Important Takeaways

• From a culinary standpoint, tuna is one of the most popular fish worldwide.
• Most of the tuna we consume comes from the Pacific Ocean and ranges from the common Skipjack species to Albacore, Yellowtail, and Bigeye.
• Tuna offers many essential nutrients, such as iron, Omega-3, Vitamins B6 and D, potassium, and more.
• High levels of mercury can negatively affect health — especially when it comes to children and pregnant women. With that in mind, tuna (particularly fresh tuna) should be consumed in moderation due to its potentially high mercury content.

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Though it tends to make fewer appearances on American restaurant menus than other proteins such as chicken, steak, or pork, lamb is a frequently sought-after source of protein worldwide. Countries such as Australia, Turkey, Greece, New Zealand, and Kazakhstan frequently employ lamb as a staple protein in everything from gyros to traditional stews and kebabs. Its rich flavor can add just the right amount of pizzazz to a dish. But is lamb healthy? As with most other protein sources, lamb is only as nutritious as the ingredients it’s served with. But on its own, lamb is a nutrient-rich source of iron, zinc, B12, and various other essential vitamins and minerals. We're digging into scientific research and studies to pinpoint some of the advantages and disadvantages of lamb.

What is Lamb, and Where Does it Come From?

Lamb sometimes suffers from a poor reputation in the culinary world, courtesy of its origins. Specifically, lamb is the red meat from an immature sheep, so many people won’t consume it due to their personal ethical boundaries. Nevertheless, there are plenty of people willing and delighted to partake, and quite a few cultures that commonly include lamb in main dishes.

From a flavor profile standpoint, lamb offers a gamier taste than many of its other protein counterparts, such as chicken or steak. But despite its stronger flavor, it’s also highly versatile. It can be slow-braised for stews, grilled to perfection and served with a side of mashed potatoes, or seared rare with a delicate mint jelly topping. Regardless of its preparation, one thing is certain: it’s delicious!

What are the Health Advantages and Disadvantages of Lamb?

Lamb is a protein-rich meat, and it’s chock-full of nutrients, to boot. It offers potassium, vitamin B-12, iron, magnesium, selenium, and omega-3 fatty acids. With that in mind, regular consumption of lamb can encourage muscle growth and prevent anemia. If you have concerns with your cholesterol levels, lamb is thought to be safe in moderation. That is, as long as you choose the right cut and prepare it in a healthy way. Some of the leanest options include the shank, loin, and leg, and culinary preparations such as roasting, broiling, and grilling can reduce fat levels relative to other preparations such as pan-frying.

How an animal is raised can also contribute to how lean a cut of meat is or is not. Most lambs are given a diet of grains to increase fat levels. However, their natural diet is grass, which can improve the meat's nutritional quality. Grass-fed cattle and lambs tend to have higher amounts of heart-healthy omega-3 fatty acids.

Though lamb is higher in fat than proteins such as chicken, it remains a fairly lean meat. Additionally, lamb often has less marbling than beef (the fat streaks in red meat). Trimming the fat from the edges after cooking can help create a leaner cut of meat. With that said, studies show that higher consumption of red meats — in general — can increase the risk of certain cancers, such as colorectal, as well as heighten the risk of heart disease. It is also a source of saturated fat. Cooked lamb has roughly the same amount of monounsaturated fat and saturated fat. While monosaturated fatty acids can lower your cholesterol, saturated fatty acids can have the opposite effect.

Important Takeaways:

• Lamb is a staple protein of many international diets.
• On its own, lamb is a nutrient- and protein-rich source of iron, zinc, B12, and various other essential vitamins and minerals.
• Most lambs are grain-fed to increase fat levels. However, their natural diet is grass, which can improve the meat's nutritional quality.
• Some observational studies link a higher intake of red meat to an increased risk of both cancer and heart disease.
• If you're looking to up your nutritional levels, certain lamb cuts are leaner than others. These include cuts such as the shank, loin, and leg.
• Regular consumption of lamb can encourage muscle growth and prevent anemia.

Shepherd's Pie with Lamb

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Ingredients

Caramelized Onions:

• 2 tablespoons extra virgin olive oil
• 2 teaspoons butter
• 2 1/2 cups chopped onion
• 1 teaspoon salt
• 1/2 cup water

Filling:

• 2 tablespoons extra virgin olive oil
• 2 lbs. lean ground beef or lamb
• 1 small package frozen peas and carrots
• 1/2 teaspoon dried thyme
• 1 teaspoon coarsely ground black pepper
• 1 teaspoon chopped fresh parsley
• 3/4 cup beef broth, or as needed
• 1 tablespoon flour, or as needed

Potato Topping:

• 6 large potatoes, cooked and mashed

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Instructions

1. To make the caramelized onions, heat olive oil and butter in a large frying pan over medium heat.
2. Add onion and salt and cook, stirring with a wooden spoon, until translucent, about 5 to 7 minutes.
3. Reduce heat to low, add water, cover, and cook another 5 minutes, occasionally checking to be sure onions are not catching on the bottom of the pan.
4. Remove the cover, turn the heat to medium, and stir with a wooden spoon. Continue cooking until water is completely evaporated and the onion is golden brown. Remove to a bowl and set aside.
5. Set the oven rack to the middle position. Preheat the oven to 400 degrees F. Coat a 9-inch by 13-inch ovenproof glass baking dish with vegetable spray.
6. To make the filling, add olive oil to the frying pan and heat over medium heat. Add ground beef or lamb and cook until no longer pink. Drain excess fat. Add caramelized onions, thyme, pepper, parsley, and beef stock. Stir with a wooden spoon to combine.
7. Add frozen peas and carrots and mix well.
8. Add flour, reduce heat to low, and cook, stirring, until flour is absorbed and mixture thickens, approximately 3 to 5 minutes. Adjust the consistency of gravy to your taste, adding more stock or flour as needed. Scrape mixture into prepared dish.
9. Spread the mashed potatoes over top of the pie until it is completely covered.
10. Bake for 25 minutes or until potatoes are golden brown. Cover with foil if potatoes brown too quickly.
11. Serve immediately. Cover leftover shepherd’s pie with plastic wrap and store in the refrigerator.

The image featured at the top of this post is ©Natalia Lisovskaya/Shutterstock.com.

The post Is Lamb Actually Healthy? What Science Says appeared first on Moms Who Think.

From a classic ribeye or filet mignon to a traditional Italian Bistecca alla Fiorentina or a cut of illustrious Japanese Wagyu, steak is a beloved worldwide staple. As recent studies so readily offer up, meat has been a cornerstone of the human diet since ancient times. Whether your preferences lend themselves to a well-seasoned, well-done piece of meat or a medium-rare masterpiece grilled to perfection, there are endless ways to prepare steak … and therein lies the nutritional argument. So is steak healthy? As with anything else, topping steak with butter or bleu cheese adds fat and calorie content. But on its own, steak is a protein-rich source of iron, zinc, B12, and various other essential nutrients. We're digging into scientific studies to find out the advantages and disadvantages of steak.

What is Steak, and Where Does it Come From?

While the term “steak” can refer to meat cut from a number of different animals, such as bison, goat, pigs, turkey, and even some types of fish, the majority of the steak we see and eat comes from cattle. The most tender cuts of steak — such as tenderloin, sirloin, and ribeye — are cut from the rib or loin of the cow (either male or female), which are areas that offer maximum tenderness due to the fact that those muscles don’t get much exercise.

Some breeds, in particular, are bred for their beef, including Angus and Hereford, but one of the highest grades of beef is Wagyu beef from the Kobe region of Japan. A cut that delivers plenty of fat marbling, it’s a rich cut of meat that has become increasingly popular in recent years. You can find it at most American steakhouses, where it is typically the most expensive item on the menu.

What are the Health Advantages and Disadvantages of Steak?

Though chicken may be a better source of protein, steak undoubtedly has its merits.

Eating a significant amount of red meat (in general — not just steak) can increase your risk of certain cancers. It can also be high in sodium and saturated fats. In moderation, however, red meat offers important nutrients such as iron, zinc, and vitamins B6 and B12. Here are a few of steak's essential nutrients and their effect on your health:

• Iron: High in iron, steak can help balance a deficiency like anemia and deliver oxygen to your cells. In fact, your body easily absorbs the iron in red meat, and you can get 15% of your recommended daily iron intake from one serving of beef!
• Protein: One of the best sources of protein, steak can assist in keeping our blood, bones, skin, cartilage, hair, and nails healthy. It can also aid in hormone production, increasing muscle mass, and repairing tissue.
• Zinc: Steak is chock full of essential nutrients like zinc, which is crucial in sustaining a healthy immune system, building muscle, promoting brain health and wound healing, and helping digestion.
• Folates: Naturally present in various fruits, vegetables, nuts, dairy products, poultry, meat, and grains, folic acid is the natural form of vitamin B9, which helps make DNA and other genetic material.
• Vitamins: Beef is high in vitamins such as B6 (which regulates hormones) and B12 (which helps DNA synthesis and nerve function).

Despite containing a ton of vitamins and essential nutrients, an overabundance of steak can be counterproductive. Of course, this partly depends on how you choose to serve it. If, for example, you slather your filet in bleu cheese sauce or sautée it in butter, you're adding extraneous fats into the mix.

Additionally, your side dishes carry some major weight when it comes to caloric intake — and let's be honest, steak is most often accompanied by fabulous sides such as mashed potatoes, French fries, or macaroni and cheese!

Nevertheless, even if you eat steak on its own, research suggests that eating red meat or processed meat frequently can heighten your risk of type 2 diabetes, coronary heart disease, stroke, and cancer — particularly colorectal cancer.

Important Takeaways:

• Steak can come from a number of different animals, but it typically comes from the rib or looin of cattle.
• Steak is a protein-rich source of iron, zinc, B12, and various other essential nutrients.
• Frequently eating red or processed meat can heighten your risk of issues such as type 2 diabetes, coronary heart disease, stroke, and cancer.
• Your steak toppings and accompaniments largely play into the nutritional value of your steak.
  

Up Next:

• What to Serve with Filet Mignon: The 9 Best Side Dishes with Recipes
• Kobe vs. Wagyu Beef: Taste, Price, & Cooking Differences
• Where on the Cow Does a Filet Mignon Come From?

The image featured at the top of this post is ©Andrei Iakhniuk/Shutterstock.com.

The post Is Steak Healthy, Actually? What Science Says appeared first on Moms Who Think.

Wheat bread might just be one of the sandwich’s greatest allies. A healthier choice than white bread, given that it typically offers more fiber and fewer calories, it’s a frequent go-to — whether it’s on either side of ham and cheese, peanut butter and jelly, or something more exotic. But is wheat bread healthy? That answer largely depends on whether or not it’s 100% whole wheat bread. If not, it can contain enriched flour, which offers no nutritional value and can overwhelm your system with sugar, causing it to crash. Let’s take a closer look at the science behind the health advantages and disadvantages of wheat bread.

What is Wheat Bread, and How is it Made?

In a nutshell, whole wheat (or wholemeal) bread is made from 100% whole wheat flour, which is comprised of wheat berries that have been milled or ground down. The bread contains all parts of the wheat grain kernel. Additionally, a whole wheat loaf is often topped with wheat grains, be it whole or cracked.

Wheat Bread vs. White Bread: What are the Similarities and Differences?

Wheat bread is most often compared to white bread, given that they are two of the most popular breads used for sandwiches. Of course, they also support many other culinary uses, such as being used to crust chicken or fish and stuffing peppers or mushrooms. But there’s been a lot of discussion surrounding how they compare to one another when it comes to nutritional value. Aside from the more obvious aesthetic differences, such as a darker crust, whole wheat bread tends to be denser in texture and has a stronger taste and smell than white bread. It also typically possesses a shorter shelf life.

From a nutritional standpoint, whole wheat bread has more fiber than white bread. Given that it endures less processing, it also retains a higher number of vitamins and nutrients. Surprisingly, the carbohydrate content of white bread and wheat bread is similar or equivalent, but wheat bread generally possesses fewer calories.

What are the Health Advantages and Disadvantages of Wheat Bread?

First things first, our bodies need carbohydrates to function. Without them, we can experience side effects such as sluggishness, lack of mental clarity, and low energy. That’s where wheat bread comes in, offering a way to boost your energy, keep your blood cholesterol levels in check, and even aid in digestion, thanks to its fiber content. Studies also show that whole grains “offer a complete package of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.”

An Iowa Women's Health Study found that eating whole grains is linked to a reduced risk of inflammation and infectious diseases (not including cardiovascular and cancer causes), such as Crohn's disease, asthma, and rheumatoid arthritis. In yet another study, a whole-grain diet was found to reduce the risk of cardiovascular issues in adults struggling with obesity. Additionally, it's important to note that wheat breads have less of a negative impact on your body's blood sugar level, which can be healthier for those with insulin resistance.

Of course, as with anything, paying close attention to ingredients is an important way to distinguish between a wheat bread that falls on the healthier end of the spectrum versus one that doesn't. To ensure you receive the maximum health benefits, look for brands that say 100% whole wheat and have whole wheat flour listed as the first ingredient. If this isn't the case, your wheat bread may contain enriched flour, which has zero nutritional value and runs the risk of overwhelming your system with sugar.

Important Takeaways

• Whole wheat bread is typically darker and denser than white bread. It is also often coated with whole grains.
• Whether or not wheat bread is healthy largely depends on whether or not it’s 100% whole wheat bread.
• To ensure you receive the maximum health benefits, look for brands that say 100% whole wheat and have whole wheat flour listed as the first ingredient.
• Whole wheat bread can boost your energy, keep your blood cholesterol levels in check, and aid in digestion, thanks to its fiber content.
• Eating whole grains has been linked to a reduced risk of inflammation, infectious diseases, and cardiovascular issues in adults struggling with obesity. It can also be healthier for those with insulin resistance thanks to its lower sugar content.

Up Next:

• Barley vs. Wheat: 3 Key Differences & a Full Health Comparison
• Whole Grain vs Whole Wheat: Which is Healthier & Key Differences
• Salted vs. Unsalted Butter: When Should You Use Each?

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For some of us, ramen elicits visions of vibrant, steaming bowls of broth topped with everything from sliced pork and soft-boiled eggs to baby bok choy, fresh mushrooms, and jalapeño. For others, the idea of Ramen conjures visions of nightly college dorm room fare in a Styrofoam cup, purchased for next to nothing and heated in the microwave. But is ramen healthy? As you can imagine, those two examples tend to land on opposite ends of the spectrum when it comes to health advantages and disadvantages. Let’s dig in and find out more about the science behind whether or not ramen is a healthy addition to your daily diet.

What is Ramen, and Where Does it Come From?

A Japanese noodle dish that is actually thought to originate in China, ramen has been around for a long time. While some sources trace its popularity to the early 2000s, its introduction to Japan's culinary scene goes back much further than that to the 1800s, when Chinese migrants brought over their traditional noodle preparation style, and it caught on in a big way. These days, ramen is found in a variety of forms and flavors throughout Asia and beyond.

Ramen’s true modern revolution came about in 1958 when a man named Momofuku Ando (who is now the namesake of David Chang’s series of restaurants) invented instant ramen. He discovered a method of flash-frying noodles that had been pre-cooked, then found a way to dry them so that they could easily and quickly come back to life when added to hot water. He is credited with the invention of instant ramen in a cup.

Fresh Ramen vs. Instant Ramen: What are the Differences?

Fresh, homemade ramen is essentially wheat noodles submerged in a broth flavored with various ingredients such as garlic, soy sauce, ginger, miso, furikake (a Japanese rice spice), and sesame oil. Additionally, the broth is generally chock full of protein and vegetables, with toppings ranging from hoisin to sriracha and chili crisp.

Instant ramen, comparatively speaking, is only similar in that it is a noodle soup. Unlike its fresh counterpart, it is a packet of pre-cooked, dehydrated noodles with an accompanying flavor packet.

What are the Health Advantages and Disadvantages of Ramen?

First things first. If we’re talking freshly made ramen, it most often contains some type of protein, along with fresh vegetables. That fact alone raises the bar. In general, ramen noodles don’t offer a ton of protein, fiber, or vitamins, yet they’re filling and heavy in calories.

On the other hand, instant ramen is its own beast. Though instant ramen noodles might offer iron and B vitamins, they don't offer fiber, protein, or other essential vitamins and minerals. Ramen packets most often contain a ton of sodium, MSG, and saturated fats, and instant ramen is preserved in a petroleum-based product that’s tough for our systems to digest. This is what helps maintain the ramen during storage, but it also exposes our bodies to chemicals that prevent us from consuming the nutrients our bodies need.

Additionally, there are reports of nausea and vomiting with overexposure to those chemicals, and some studies link frequent consumption of instant ramen with obesity and heart-related risks — particularly in women, for whom ramen noodles have been shown to increase metabolic syndrome. In fact, women who eat instant ramen noodles more than twice per week are supposedly 68% more at risk of developing metabolic syndrome, regardless of how active they are.

Important Takeaways:

• Though it's exceedingly popular in Japan, we can trace ramen's origins back to China.
• There's a huge difference between fresh ramen and instant ramen, and the health benefits differ greatly, too!
• Instant ramen has a significant amount of sodium, saturated fats, MSG, and chemical additives.
• Studies show that frequent consumption of instant ramen can lead to a higher risk of heart issues and obesity.
• Fresh ramen is more nutritious than Instant ramen based on the proteins and vegetables that are added to the dish.

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You might be familiar with falafel as a staple on Mediterranean and Middle Eastern menus. And if you are, there's likely some indelible, wonderful taste memory surfacing right this very moment! Whether stuffed inside of a pita or accompanying a mezze platter with various other delicacies like tzatziki and tabouleh, falafel is a delicious plant-based source of protein and fiber. It is, after all, most often made from chickpeas (otherwise known as garbanzo beans), which happen to be a superfood! That means falafel also lends itself to being vegetarian- and vegan-friendly, and it's a fairly common street food due to its ease of consumption while walking around. But is it truly healthy? Contrary to popular belief, despite the fact that it's typically deep-fried, falafel can offer quite a few health benefits. Let's dig a little deeper to see what scientific research has to say about it!

What is Falafel, and Where Does it Come From?

Its origins are somewhat up in the air, but Falafel is thought to date back roughly 1,000 years to the Coptic Egyptians who came from the Middle East. Some also suggest that the dish originated in India in the 6^th century. Others maintain that falafel was created in modern times. The jury is still out. Nevertheless, one thing is for certain: it’s downright tasty!

The best way to describe the Mediterranean or Middle Eastern dish is: deep-fried patties or balls fashioned from chickpeas or fava beans (or both!) seasoned with fresh herbs and spices (such as cumin and coriander) along with onions and garlic. All of the ingredients are typically blended in a food processor to create a somewhat gritty mixture that's formed into balls and then fried or baked. Its crispy exterior and softer interior make for a deeply textured and delicious bite. Additionally, you can often find it stuffed inside of a pita with cucumber, tomato, tzatziki, tahini, and various other accompaniments.

What Are the Health Advantages and Disadvantages of Falafel?

Falafel ranks fairly high on the “healthy” list when it comes to Mediterranean food. In some cases, falafel has even been compared to red meat. From a nutritional standpoint, chickpeas are chock full of protein, calcium, iron, fiber, and vitamins, and the falafel combination contains a significant amount of magnesium, iron, and folate. Additionally, falafel's typical spices (such as cumin, coriander, and cardamom) are also full of antioxidants. Of course, some of falafel’s health benefits are attributed to whether it’s deep-fried or baked, so keep that in mind if you’re looking to alter your diet to accommodate fewer calories and lower fat content.

How Can You Make Falafel Healthier?

As with anything else that can potentially introduce fat and calories into your diet, falafel can land on one end of the “healthy spectrum” or the other, depending on how you choose to prepare it. For example, a falafel salad — falafel on top of lettuce with veggies — is going to offer a healthier profile than falafel in pita.

As mentioned earlier, falafel can also be either deep-fried or baked, which makes a big difference when it comes to nutritional value.

Important Takeaways

• A traditional Mediterranean and Middle Eastern dish, falafel is made from chickpeas (garbanzo beans) along with garlic, onions, herbs, spices, and other ingredients.
• Whether you're vegetarian, vegan, or neither, falafel is a delicious source of protein and fiber.
• From a nutritional standpoint, chickpeas are chock full of protein, calcium, iron, fiber, and vitamins, and the falafel combination contains a significant amount of magnesium, iron, and folate.
• For less fat and fewer calories, try falafel that has been baked rather than deep-fried. You can also try falafel with vegetables rather than in a pita, which offers fewer carbohydrates.

Up Next:

• Garbanzo Beans vs. Chickpeas: What's in a Name?
• Baba Ganoush vs. Hummus: How are They Different and Which Is Healthier?
• Tzatziki vs. Tahini Sauce: What's the Difference?

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The star of the show at many holiday festivities, ham is a beloved protein that graces tables at everything from the standard Friday night family dinner to the Thanksgiving feast alongside the green beans almondine and mashed potatoes. But the variations on ham preparation runs the gamut — from salt-cured Italian hams like speck and prosciutto to the gorgeous Ibérico hams of Spain and Portugal.

The real question is: is ham healthy? While it obviously doesn’t offer the nutritional value of leaner proteins such as chicken and turkey, it does offer proteins, minerals, and other nutrients that support our health. With that said, ham is processed meat — meaning it’s preserved by salting, wet or dry curing, or smoking the meat, which means there are chemical preservatives (such as nitrates) added. In short, eating a lot of ham could have adverse effects on your health, but eating it in moderation offers some notable health benefits. We’re breaking down the science-based health advantages and disadvantages and weighing in on which preparations might lend themselves to a healthier diet.

What is Ham, and Where Does it Come From?

First off, and without getting overly graphic, ham can be cut from a pig’s hind leg or some other part. Despite this fact (and perhaps the most common misconception), ham differs from bacon. Bacon is cut from parts aside from a pig's legs. For example, bacon might be cut from the back or belly. Bacon is a specific term, while “ham” tends to be a bit more broad. Nevertheless, they are both pork, and they are both salted, cured, and/or smoked in some way, so it's not surprising that many people assume they are one and the same.

Additionally, ham is a lot more versatile than you might realize. To give you an idea of the range of flavor profiles ham can offer, here is a list of some of the world's most popular iterations and where they come from:

• Country Ham: Primarily associated with classic Southern cooking in The United States, this type of ham was developed during Colonial times. Country Ham is heavily salted and cured pork leg. It is cured in a humid environment and aged for as long as three years, giving it an intensely salty taste.
• Jamón Ibérico: A delicacy found in both Portugal and Spain, this ham comes from a type of free-roaming pig (black Ibérico pigs, more specifically) that are raised on a diet consisting of feed mixed with corn and acorns. This produces a cured ham that's dark red and marbled, with a sweet, nutty, mildly salty flavor. Interestingly, there are actually four types of jamón ibérico, depending on the diet of the pigs used to make it!
• Jamón Serrano: This type of ham is produced in Spain using traditional methods that can be traced back to Roman times. The process of curing begins with salting. The ham is subsequently washed, followed by drying and curing it for over a year. It is surprisingly less salty than many of its counterparts. When cut open, it offers up a pink or purple color. Thinly sliced and set atop a thick piece of crusty bread with a drizzle of Spanish olive oil is perfection!
• Prosciutto: Time and tradition merge to create what is surely one of the most beloved cured hams in the world. This delicious ham comes from pigs bred in 10 specific Northern and Central regions in Italy. The pigs are fed a particular diet (of cereal, grains, and Parmigiano Reggiano cheese whey) and meet very high standards. One of the factors that lead to its exceptional flavor profile is the curing process, thanks to its salting by the local expert Salt Master (or Maestro Salatore), who carefully measures the sea salt used for its preservation. Prosciutto pairs delightfully with fruit — a sweet and savory combination that simply wows. That's why you'll find “Prosciutto e Melone” offered as an antipasto on many an Italian menu. It's a dish that has been served for over 3,000 years. Talk about popular!
• Speck: Salt-cured pork from a mountainous region in Northern Italy, Speck is also smoked after it's cured. The cut of meat comes from the pig's hindquarters. It is typically slathered in a rub made up of salt, pepper, juniper berries, and other spices. It is dark, highly marbled, and has a somewhat smoky taste.
• Spiral Ham: Essentially, spiral ham is a bone-in ham sliced with a spiral-slicing machine. The machine thinly carves the meat while maintaining its shape for maximum serving aesthetic. Most popularly, spiral ham is served with a honey or brown sugar glaze. If you grew up eating ham on Thanksgiving, it was likely this style!
• Schwarzwälder Schinken: Known more commonly in the States as “Black Forest ham,” this is the best-selling smoked ham in Europe. It is generally spiced using traditional recipes that incorporate ingredients such as salt, juniper berries, garlic, pepper, and coriander. It is then cold-smoked with fir wood that comes from Germany's Black Forest. When you slice into it, you might be surprised to find it possesses a vivid red color — a result of the smoking style.

What are the Health Benefits of Ham?

Ham is high in protein yet low in carbohydrates, fiber, and fat. It’s also low in calories if eaten on its own. Comparatively speaking, it is also higher in iron and other B vitamins than chicken or fish. However, it tends to be less nutrient-filled than red meat options such as beef. Nevertheless, it's a great source of amino acids, zinc, phosphorous, and potassium, which boost energy and heart health, and fend off infections.

If you're still skeptical about ham's health benefits, choose an uncured ham. This can help cut down on the number of added preservatives you consume. Typically labeled as “fresh,” these hams are a more natural or organic choice. You can always add seasoning later!

What are the Health Detriments of Ham?

Eating too much of anything can be a detriment. This Is particularly true with processed meats like bacon, hot dogs, or even deli meats, which aren't ideal for your health thanks to a pretty extensive dose of sodium and preservatives. In fact, there are quite a few studies that link processed meats to cancer, diabetes, and heart disease. Additionally, many of the spiral hams eaten in the United States are glazed or brown sugar-cured. This means there’s a fairly significant dose of sugar being added on as well. Moderation is the name of the game on this one. Many (or even most) of the commercial hams are preserved with nitrates. Keep an eye out for ham options that are lean with low sodium.

Important Takeaways

• If you enjoy ham, there are plenty of tasty options coming from all over the world. Each is cured using different methods (some that date back to the Roman Empire) and spices.
• Too much ham can introduce a significant and unhealthy level of sodium and preservatives into your diet.
• Despite its health disadvantages, eating ham in moderation can offer health benefits such as boosted energy, increased heart health, and strengthened immunity.

Up Next:

• How to Cook a Ham Perfectly, 4 Ways
• Genoa Salami vs. Hard Salami: Two Unique Differences Including Taste and Nutrition
• Is Chicken Salad Healthy, Actually? What Science Says

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Whether you’re a Taco Tuesday fanatic, an avocado enthusiast, or you’re simply looking for an effective way to introduce some “healthy fats” into your diet, guacamole reigns supreme. A staple at Mexican restaurants and beyond, it’s a creamy dish that can just as easily be enjoyed as the main affair as it can as a pre-meal appetizer. But is it healthy? So long as you’re thoughtfully pairing it with other foods that offer some nutritious value, the answer is essentially yes! Let’s dig in a bit and find out more about how science views its health advantages and disadvantages.

What is Guacamole, and What Are Its Origins?

The history of guacamole likely goes back farther than you realize. In fact, it originated in the 1500s during the Aztec Empire in Central America! As prevalent as it is in America today, however, you might be surprised to learn that there was actually a ban on importing Mexican avocados until around 1997, so guacamole didn’t really make its mark on our culture until then. It’s hard to believe, considering it’s such a common find — from grocery stores to taco stands.

Nevertheless, the guacamole we know and love typically involves smashed avocados with ingredients mixed in, such as lime, salt, garlic, tomatoes, onions, and chiles. Its creamy texture gives it a somewhat addictive quality, especially when it’s slathered on tortilla chips. But you probably already know that, right?

What are the Health Advantages and Disadvantages of Guacamole?

Of course, the classic chips-and-guacamole combo is a longstanding favorite, but it likely comes as no surprise that whether or not guacamole is healthy on its own, fried chips aren’t the healthiest accompaniment. Thankfully, you can find substitutions that offer a similar crunch without the calories  — veggies and pita chips, for example.   

While it sometimes carries an unfortunate reputation for being “fattening,” that label comes with some serious caveats. Without its fried counterparts, guacamole is a pretty decent way to consume monounsaturated fats (otherwise known as healthy fats) along with fiber, folate, and potassium. In fact, studies show that one-third of your daily fiber intake can be met by consuming one-half an avocado — and guacamole certainly makes that happen!

Additionally, avocados are one of a select few foods with high levels of vitamins C and E, meaning they are chock full of antioxidants. This translates to improving digestion, lowering the risk of depression, preventing bone loss, supporting heart health, and protecting against cancer. Sure, guacamole isn't a food we might consider “low fat,” but it definitely has its perks. In fact, it can even help you lose weight depending on how you incorporate it into your diet. Did we mention avocados are a superfood? True story.

What Can You Do to Make Guacamole Healthier?

Here are a few ways you can enjoy guacamole without indulging in heaps of deep-fried tortillas:

Dip Vegetables

Not at all shocking, vegetables tend to up the health factor of a dish … by a lot. In guacamole's case, vegetables are a great way to add some crunchy texture without all the oils and salt. Carrots, celery, cucumbers, and jicama are all delicious dipped into guacamole.

Put it on a Sandwich

Craving guacamole but need a little protein, too? Spread some on a turkey sandwich! Alternatively, a veggie sandwich with cucumbers, sprouts, tomatoes, red onions, and arugula is simply delicious. For even more depth of flavor, add some feta cheese. You can even throw a little guacamole on a grilled turkey burger!

Add it to a Salad

Sure, lettuce is bland on its own, but what if you add guac? Talk about kicking it up a notch.

Put it on Pitas

Who needs tortilla chips when you can dip pitas? Since they're baked instead of fried, they're a notch or two up on the healthy meter. Don't get us wrong, they're still made of flour, so eating heaps of them isn't likely to help you lose weight. If you're really looking to go healthy, try kale chips!

Important Takeaways

• Guacamole is essentially healthy, given that avocados are a superfood and contain tons of vitamins, fiber, antioxidants, and “healthy fats.”
• Avocados have a reputation for being fattening, but they have their benefits. The trick to ensuring your guac is healthy is making sure you mindfully pair it with foods that possess nutritious value. In other words, goodbye deep-fried tortilla chips and hello, veggies!

Up Next:

• Homemade Guacamole Recipe
• Avocado Oil vs. Olive Oil: Health Benefits and How to Cook with Each
• Guacamole vs. Avocado: Which One Should You Choose?

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A longstanding lunchtime favorite, chicken salad was invented in 1863 in Rhode Island (There are Internet rumors that the original chicken salad variation came from China, but we’re sticking with the official version). The dish has come a long way since then, making an appearance on every menu from New York delis to Britain’s beloved curried chicken salad with mango chutney. And while there are many people who would debate the ingredients of a “true chicken salad” (Nuts or no nuts? Sweet or savory?), the first official version on record consisted of leftover chicken mixed with grapes, mayonnaise, and tarragon. Whether or not that particular version is your cup of tea, the bottom line is that chicken salad is a delicious go-to if you’re putting it between two slices of bread or scooping it on top of salad greens. But is it healthy? In a sense, the jury is still out — while the chicken itself is a great source of lean protein, the addition of ingredients such as mayonnaise can easily pile on the calories. Let’s find out more about its health advantages and disadvantages.

What Exactly is Chicken Salad?

At the risk of stating the obvious, chicken salad is essentially any salad with chicken as a main ingredient. For argument’s sake, however, we’re focusing on the classic chicken salad, which is creamy — namely, thanks to mayonnaise. Additionally, the average chicken salad includes ingredients such as chopped celery, hard-boiled egg, chives, garlic, mustard, grapes, herbs, walnuts or pecans, and even relish. Of course, what you put in your chicken salad may very well have something to do with where you’re from. Southern chicken salad, for example, often contains chow chow or pickled relish (and maybe even Duke's mayonnaise or Old Bay seasoning), while French chicken salad typically derives some of its creamy texture from Dijon mustard.

The fact is that chicken salad can take on a lot of different flavors because its base ingredients — chicken and mayonnaise — lend themselves to absorbing whatever they’re mixed with. You could, for instance, make a Greek-style chicken salad by mixing in yogurt, lemon, garlic, and oregano. Alternatively, you could lean into Asian fusion by adding sesame oil, sriracha, and water chestnuts and wrapping the chicken salad in lettuce cups. Food for thought. 

What are the Health Benefits of Chicken Salad?

As we touched upon earlier, chicken salad’s health benefits largely depend on what’s mixed into it. In combination with mayonnaise, eggs, and cheese and slathered on a toasted croissant, for example, you’re looking at a far higher calorie count than a chicken salad made with Dijon mustard on a slice of wheat bread.

In general, Chicken salad offers a lean protein, and it tends to be a fairly good source of iron. Additionally, it might also offer decent fiber, vitamins, minerals, and other nutrients, depending on what’s mixed into it.

As a side note, it's also important to mention that if you make chicken salad from scratch, you need to properly wash the raw chicken and then follow up by washing your sink properly. The U.S. Department of Agriculture warns that the risk of bacterial contamination is high!

What Can You Do to Make Chicken Salad Healthier?

If you're looking to cut down on fat content, here are a few ingredients you can choose in lieu of mayonnaise that might help reduce calories in your chicken salad:

• Light mayonnaise
• Plain Greek yogurt
• Low-fat sour cream
• Dijon mustard
• Vinegar
• Lemon juice

Additionally, here are a few options for flavorful additions to help spruce it up!

• Fresh herbs (such as dill or Italian parsley)
• Spices such as curry, salt, pepper, and garlic or onion powder
• Garlic
• Red onion
• Chives
• Red or green peppers
• Celery
• Red grapes
• Slivered Almonds (or walnuts, pecans, or pine nuts)
• Hard-boiled eggs
• Relish

Important Takeaways

• The official record is that chicken salad was invented in 1863 in Wakefield, Rhode Island.
• Chicken salad can take on the flavor of whatever it's mixed with, leading to endless iterations.
• Chicken salad offers a lean protein and tends to be a fairly good source of iron. It can also offer fiber, vitamins, minerals, and other nutrients, depending on what’s mixed into it.
• Chicken salad can be high in fat and calories, particularly due to the mayonnaise. But don't fret! There are plenty of substitutes to cut down on the fat content and many additions that can add some pizazz.

Up Next:

• Check Out These Easy and Delicious Chicken Salad Recipes
• Grilled Chicken vs. Fried Chicken: Exploring the Different Nutrition, Texture, and Taste of the Two
• How to Make a Classic Chicken Salad Recipe

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To broadly generalize that any international cuisine is “unhealthy” isn’t entirely fair. After all, every region has its own range of dishes and flavor profiles. When it comes to Chinese food, however, that range really extends from one end of the spectrum to another. It's much like comparing apples and oranges … or, in this case, chow mein and Peking duck.

Considering the health advantages and disadvantages of Chinese food is a bit of a rabbit hole that’s easy to get lost in, given that there are so many different dishes, sauces, cooking methods, and preparation styles. Moreover, there’s a vast difference between the health impact of Westernized Chinese food (which is typically sauce-heavy, contains more sugar, and often has deep-fried components) versus traditional Chinese food, which tends to rely more on steamed vegetables and lean proteins.

Nevertheless, we’re doing a deep dive into the science behind Chinese food’s impact on our health — what dishes lend themselves to healthier substitutes, what makes North American Chinese food less healthy relative to authentic dishes, how MSG factors into the argument, and what science says about the long-term effects of indulging in all of it!

What Dishes are Typically Found in Chinese Food, and What are the Most Common Ingredients?

It would obviously be impossible to list every Chinese dish in existence — a major undertaking, indeed. But the point of this is really to give a general idea of the most popular go-tos. As an example, here are some of the most frequently ordered menu items at most Chinese restaurants in America:

• Won Ton Soup
• Potstickers
• Egg Rolls
• Crab Rangoons
• Fried Rice
• Sweet and Sour Chicken
• Orange Chicken
• Sesame Chicken
• General Tso's Chicken
• Chop Suey
• Lo Mein
• Kung Pao Chicken

Additionally, here are some of the healthier options when it comes to ordering Chinese food:

• Steamed Dumplings
• Hot and Sour Soup
• Egg Drop Soup
• Chicken Lettuce Wraps
• Chicken and Broccoli (also works with tofu!)
• Kung Pao Chicken
• Chinese Eggplant with Garlic Sauce
• Moo Goo Gai Pan
• Shrimp and Vegetables with Black Bean Sauce

What are the Differences Between Americanized Chinese Food and Authentic Chinese Food?

We’re going to get to the bottom line in a moment, but first things first: a little history lesson. Chinese food essentially came to America in the 1800s when immigrants flocked to California during the Gold Rush. Since many of the first immigrants were from the Cantonese region of China, so, too, were many of the recipes that came with them. Over time, however, the restaurants morphed their menu repertoires to adhere to the tastes of their customers. This began a new wave of dishes that had never really existed before, with sweeter sauces, deep-fried components, and ingredients more readily found or produced in the States.

With that in mind, it’s no surprise that there are some major differences between traditional Chinese food and what you might commonly find in an American Chinese restaurant. Here are a few of those differences:

• Meat vs. Vegetables: Generally speaking, Westernized Chinese food showcases meat as the main affair. In China, however, vegetables, soybeans, tofu, noodles, and rice are typically the stars of the show.
• Ingredients: Many of the main elements In Americanized Chinese food aren't common in authentic dishes — this includes vegetables such as onions, carrots, and broccoli, as well as dairy products (such as in Crab Rangoons, which are filled with a cream cheese mixture). Additionally, the Chinese food served in China primarily relies on fresh vegetables and proteins — rarely on canned or frozen ingredients.
• Portion Sizes: As with many cuisines outside of North America, authentic Chinese food tends to offer smaller portions than those in the United States.
• Cooking Preparation: In China, foods are typically prepared using traditional methods such as stewing, braising, steaming, and fermenting. In American-Chinese food, dishes are often prepared in woks or deep fryers.
• Flavors: Westernized Chinese food leans toward sweeter and heavier sauces, with more sugar and soy sauce than traditional Chinese food. In China, the food is much less sweet and tends to be significantly spicier.

What are the Health Benefits of Chinese Food?

Now that we've established a number of disadvantages, let's take a look at the health benefits of Chinese food. Again, we'll concentrate on the Americanized version since it's more prevalent outside of Asia.

While Westernized Chinese food may offer fewer health benefits than traditional Chinese options, it's also important to note that there are healthier substitutes for many dishes that can offer up a slightly less oily, sugary, or salty alternative. One of the most common substitutes is ordering brown rice rather than white. However, there are plenty of other exchanges you can make, too. Here are a few you may wish to consider:

• Instead of Won Ton Soup, consider Hot and Sour Soup
• Instead of Fried Dumplings, consider Steamed Buns or Dumplings
• Instead of Sesame Chicken, consider Chicken with Broccoli or Chicken with Green Peppers
• Instead of fortune cookies, consider orange slices (P.S. Fun fact, fortune cookies didn't even originate in China. Moreover, you won't find restaurants in China serving them after a meal!)

Along with exchanging heavier dishes for lighter versions, you can also lean into options such as steamed seafood with vegetables, which offers protein, omega-3 fatty acids, and fiber all in one dish. You should also consider an entrée that's ginger-heavy. Ginger is a fantastic way to reduce body inflammation! Not to be forgotten, Chinese food also offers fresh salads that we don't often give enough credit to. Options like cucumber and daikon radish salad are refreshing, light, and full of nutrients.

What are the Health Disadvantages of Chinese Food?

For argument's sake, we're going to focus on Americanized Chinese food here since there's a greater disparity among its dishes when it comes to health impact. Though undoubtedly tasty, Americanized Chinese food often suffers from a great deal of processed additives. Not to mention, many of the most popular dishes are chock full of oil, sugar, and salt. General Tso's Chicken, for example, is notoriously high in calories, fat, and sodium. One survey in the United Kingdom even found that some Chinese dishes contain more salt than five McDonald’s Big Macs. FIVE! It's a pretty staggering statistic.

Additionally, some dishes pair what would typically be a lean protein, like fish or pork, with sugar-laden sauces. This is true for dishes like Sweet and Sour Shrimp, Sesame Chicken, and Mongolian Beef. Other dishes, such as Crab Rangoons or Egg Rolls, take healthy items and dredge them in deep-fried goodness. Delicious? Yes. Healthy? Not quite. The bottom line is that the cooking preparation tends to make all the difference.

The fact is, Chinese people celebrate a traditionally plant-based diet with the occasional meat thrown in, along with copious amounts of tea — and that has contributed toward better overall health. In general, rural Chinese people have decreased rates of heart disease, diabetes, and obesity relative to Americans.

What is MSG, and Why is it Controversial?

While we're on the subject of Chinese food, it's worth mentioning the highly debated topic of MSG. If you're unfamiliar with what it is, MSG (Monosodium Glutamate) is a food additive used to enhance flavor in everything from deli meats and soups to … you guessed it, Chinese food. It's best known for infusing “umami” into dishes, which is a flavor that has joined salty, bitter, sweet, and sour as the fifth taste our palates recognize.

Most notably, however, MSG developed a stigma decades ago for causing nausea, chest pain, bloating, brain fog, migraines, and a variety of other uncomfortable symptoms. It even has its own designation: MSG Symptom Complex. While the U.S. Food and Drug Administration (FDA) classifies MSG as being “generally recognized as safe,” there are those who possess a greater sensitivity to it. With that in mind, any foods that contain MSG must be labeled as such, according to the FDA.

Interestingly, MSG has had a recent surge of appreciation within the culinary industry — studies show its reputation is undergoing a revitalization of sorts. The reality is that consuming enough MSG to cause any major side effects is pretty unlikely for most people. Recent scientific research shows that MSG is harmless in moderation. Because of this fact, many chefs are touting the glory of its flavor profile and usage. Additionally, MSG can lower the amount of salt in a dish since it is a flavor-enhancing additive. This equates to a more in-depth flavor profile without the egregious amount of sodium.

Important Takeaways

• Authentic Chinese food and Americanized Chinese food are vastly different, which makes for vastly different health benefits and disadvantages.
• Americanized Chinese food tends to rely heavily on processed additives and ingredients such as oil, sugar, salt, and MSG, while authentic Chinese food leans toward vegetables, soybeans, tofu, rice, and noodles.
• MSG is a flavor-enhancing additive that has endured an unfortunate reputation over the years. It has been suggested that it causes a number of ailments — from nausea and headaches to heart palpitations. However, it has recently started experiencing a surge of appreciation from professional chefs, and the U.S. Food and Drug Administration (FDA) generally classifies MSG as safe in moderation.
• There are plenty of healthy substitutes for the more salty, sugary, and heavy Chinese food dishes. Additionally, swapping out white rice for brown rice or choosing steamed dishes over their fried counterparts can make all the difference when it comes to healthier options.

Up Next:

• Chinese Take-Out-Style Chicken and Broccoli Recipe
• How to Cook Bok Choy Perfectly: Two Unique Ways to Approach It
• MSG vs. Salt: Chemical Differences, Popular Uses, and Health Considerations

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Whether sitting alongside the Thanksgiving turkey, accompanying a meatloaf, drenched in gravy, or standalone, mashed potatoes have long been a nostalgic staple of the American diet. And they aren’t solely beloved in the United States. A traditional shepherd’s pie, for example, which originated in 17^th-century Ireland, also relies heavily on mashed potatoes. And the first recorded mashed potato recipe came from England in 1747. Ironically, in the years prior, potatoes were thought to cause leprosy, so it's a wonder we even found our way to the mashed potatoes we know and love today. Nevertheless, they're an international go-to when it comes to side dishes. They’re certainly tasty, but are mashed potatoes healthy for us? As it turns out, the answer lies in how you prepare them. Let’s look at the science behind it!

What are Mashed Potatoes, and What Do They Taste Like?

Before we go any further, let’s talk about what constitutes true “mashed potatoes.” According to the good old Merriam-Webster Dictionary, mashed potatoes are defined as “potatoes that have been boiled and then made into a soft mass by crushing and beating.” Of course, they often have other ingredients mixed in for flavor and consistency, such as butter, sour cream, and milk.

Additionally, the type of potato used to make mashed potatoes can vary. Less starchy potatoes are best, leading most to use Yukon Gold, Russet, or Idaho potatoes.

The flavor profile of mashed potatoes can run the gamut, and there are plenty of people who would gladly debate factors such as smooth versus chunky, skin-on versus skin-off, and classic mashed potatoes versus those loaded with garlic or herbs. But one thing is clear: they are delicious! Plus, they offer an incomparable nostalgic factor. For many of us, they are a direct link to our childhoods.

What are the Health Benefits of Mashed Potatoes?

While a longstanding myth suggests that all white foods (such as potatoes) have little health benefit, that isn't entirely true. The health benefits of mashed potatoes largely exist in the potato nutrient content — mashed potatoes are a great source of vitamins, minerals, potassium, and fiber. Plus, potatoes are low in calories, and they possess no fat, cholesterol, or sodium. Let's break down the benefits of specific vitamins in mashed potatoes:

• Vitamin A: Vitamin A is an antioxidant that protects your body against free radicals and supports everything from immunity and vital organ function to vision health and reproduction.
• Vitamin B:  Vitamin B helps us metabolize our food into energy, and potatoes are a decent source of B vitamins such as B6, niacin, and thiamin. These aid our nervous and muscular systems and contribute toward healthy skin and hair growth.
• Vitamin C: Potatoes are very rich in vitamin C, which, like vitamin A, is also an antioxidant. In fact, they contain more vitamin C than a tomato! (Interestingly, a good rule of thumb is that the darker the potato, the more antioxidants it possesses.) Supporting the immune system and the body's collagen production, potatoes have long been a staple part of most country's diets. In the 16th to 19th centuries, when many sailors were afflicted by scurvy while at sea (which was very prevalent due to going months at a time without fruits and vegetables), potatoes became a major source of preventing the disease. It's worth noting, however, that high temperatures and long cooking times drastically reduce the amount of vitamin C in potatoes.

What are the Health Disadvantages of Mashed Potatoes?

From a health benefits standpoint, the downfall of mashed potatoes doesn't really have much to do with the potatoes themselves — it's all about the additions. In combination with copious amounts of butter, milk, cream, or sour cream (or even cheddar and bacon), the potatoes take on a higher level of calories and fat. Not to mention, sodium levels can rise significantly from the addition of salt. To maintain a healthier version of mashed potatoes, the trick is substituting ingredients like sour cream with Greek yogurt and cream with skim milk or even almond milk.

Important Takeaways

• Mashed Potatoes are a nostalgic staple of the American diet; they are also part of many international dishes.
• Typically, Yukon Gold, Russet, or Idaho potatoes are used for mashed potatoes due to less starch.
• They are a great source of vitamins, minerals, potassium, and fiber.
• The health disadvantages of mashed potatoes largely depend on additions in the cooking process, such as butter, sour cream, and heavy cream.

Up Next:

• Oven Fried Pork Chops and Mashed Potatoes Recipe
• Rice vs. Potatoes: Differences in Nutritional Values and Best Ways to Cook Them
• Pork and Potatoes with Tomato Relish Recipe

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There’s a reason the Mediterranean Diet is a frequent go-to for those looking to adopt a healthy eating plan. While the diet’s popularity can likely be attributed to a number of different factors, the star of the show is none other than olive oil. Used in everything from pasta sauces to soothing cracked skin (it can even help remove gum from hair!), olive oil’s advantages appear to be endless. A basic staple item in most of our kitchens or pantries, it’s so commonplace that we tend not to give it a second thought. But what exactly are olive oil’s health benefits? And are there any disadvantages? We’re breaking down its uses, flavor profiles, and the science behind how it affects our bodies.

What is Olive Oil, and Where Does it Come From?

You‘re likely already familiar with what olive oil is and the basics of how it’s made. But for argument’s sake, we’ll dive in anyway. Olive oil is made by pressing or macerating whole olives into a pulp. The oil that comes out is then collected and put through a filtration process to remove impurities.

If you’re curious about where most of the world’s olive oil comes from, the answer can be found in the Mediterranean region. It has been cultivated there for over 5,000 years! Spain is the largest producer of olive oil by a landslide. (This is followed by Italy and Greece). Spain can also be credited with bringing olive oil to the United States — missionaries brought olive trees to California back in the 18^th century, planting them along the coast and spreading production to other agricultural areas.

It’s important to note that there are, generally speaking, three types of olive oil — extra virgin, virgin, and refined. Those designations are given based on the amount of processing each one goes through prior to being bottled up and distributed for sale. Here are the three olive oil types broken down a bit more.

• Extra virgin olive oil: Often abbreviated to EVOO, extra virgin olive oil is widely regarded as the healthiest of the olive oils. It is the primary source of fat in the Mediterranean diet, in fact. It goes through the least amount of processing, so it contains a higher number of the plant nutrients that aid in preventing cardiovascular disease and cancer. According to the American Heart Association, extra virgin olive oil is the fatty portion of olive juice that is removed using mechanical and physical processes. This unrefined quality is what renders it healthier. If you've ever seen olive oil labeled as “first-pressed” or “cold-pressed,” that's an indication that the product is unrefined and natural — that it only underwent a solitary milling process.
• Virgin olive oil: If olive oil has only minor impurities and an acidity level that ranges between 0.8 and 2.0, it is labeled as “virgin olive oil.” To make virgin olive oil, extraction is done solely by mechanical means, whether through a centrifuge or via a traditional pressing method. Virgin olive oils are never subject to heat.
• Refined olive oil: Preserving fewer of the healthy nutrients than virgin or extra virgin olive oil, refined olive oil doesn't have the health benefits of its counterparts. However, it is less chemically modified than oils like vegetable oil. Technically speaking, olive oil is considered refined when it undergoes added processing — such as bleaching — that balances out imperfections. It is typically also combined with extra virgin olive oil. The result of all of these factors is a lighter flavor.

What Does Olive Oil Taste Like, and What is it Used For?

Of course, olive oil tastes like olives — no surprise there. But believe it or not, there is a wide range of flavor profiles, from herbal to peppery to buttery. Much like wine, high-quality olive oil can run the gamut in terms of taste. A true connoisseur might easily be able to distinguish between regions — an olive oil from Spain versus one from Italy, for example.

When it comes to baking and cooking, we can typically sub olive oil for ingredients such as butter or margarine. As a fat source substitute, it offers an option with lower cholesterol. However, its uses extend far beyond being a mere substitute. Here are a few of them:

• Frying or sautéeing food.
• Baking
• Preserving proteins or vegetables, such as sardines, tuna, anchovies, garlic, sundried tomatoes, mushrooms, ginger, and more.
• As the foundation for a dip or salad dressing
• Drizzling over a finished dish such as hummus or soup.
• Conditioning or polishing wooden cutting boards and utensils.
• Removing gum from hair.
• Rehydrating hair or taming flyaways.
• Soothing dry or cracked skin.
• Soothing rashes — even diaper rash.
• Unjamming stuck zippers.
• Keeping hinges from squeaking.

The list goes on. Have you discovered any uses for olive oil that might surprise us?

What are the Health Benefits of Olive Oil?

Olive oil’s main claim to fame when it comes to health benefits tends to be its effects on our cardiovascular system — studies have clearly shown that more extra virgin olive oil in our diet directly equates to better heart health, such as lowering our risk of heart disease and blood pressure. But its benefits don’t stop there.

One of the most popularly quoted studies on olive oil, led by Harvard Medical School, states that we can credit the health benefits of olive oil to its antioxidant and anti-inflammatory properties. Moreover, observational studies apparently offer up a connection between olive oil and a lower risk of some cancers (such as colorectal, pancreatic, prostate, endometrial, and breast cancers). Studies even suggest a lower risk of Alzheimer's and dementia in those who consume higher amounts of olive oil. Studies also show that it can help fight harmful bacteria and lower your risk of stroke. Additionally, drinking small amounts of olive oil can soften your stool and combat constipation. In general, research proves that consuming more than half of a tablespoon of olive oil daily has an effect on your overall wellness!

What are the Health Downfalls of Olive Oil?

While olive oil boasts an extensive number of health benefits, it’s also true that there are a few downsides. Namely, over-consumption of olive oil can cause skin side effects such as acne or rashes along with allergic reactions. Research suggests that diarrhea, nausea, and inflammation are also possible.

Important Takeaways

• Olive oil is made by pressing or macerating whole olives into a pulp. After that, it is put through a filtration process.
• Olive oil has a range of flavor profiles.
• The majority of the world's olive oil comes from Spain, followed by Italy and then Greece.
• Olive oil has three grades: Extra virgin olive oil (EVOO), virgin olive oil, and refined olive oil.
• Olive oil is a huge source of antioxidants. It can also boost your brain and heart health, fight inflammation, lower your risk of stroke, and aid your immune system. Additional research suggests it prevents dementia and cancer and combats constipation.
• Olive oil has many uses outside of the culinary world, including soothing dry skin, conditioning wood, hair care, and lubricating hinges.
• Everything in moderation — even olive oil! Consuming excess amounts can lead to acne, skin rash, allergies, diarrhea, and even nausea.

Up Next:

• Vegetable Oil vs. Olive Oil in Baking: Major Differences, Nutritional Profile, Function in Baking & Substitutes
• Extra Virgin Olive Oil vs. Olive Oil: Taste Differences & Which is Healthier
• Canola vs. Olive Oil: The Good, Bad, & Ugly

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In recent years, non-dairy alternatives have become a hot commodity. Plant-based options are all the rage, offering a substitute for cow’s milk that appears to be widely embraced among vegans, non-vegans, lactose intolerant, and non-lactose intolerant alike. In fact, statistics suggest the growth of the milk substitute industry is so exponential that it will hit a new peak in 2028. We are likely on track for non-dairy alternatives we haven't even considered yet! Arguably, one of the most popular alternatives currently on the market, however, is oat milk — a liquid created from soaking oat grains in water. But is oat milk healthy? While the bottom line is that it isn’t “bad” for us, it certainly has its pros and cons. We’re taking an in-depth look at its flavor profile, what it’s used for, and its health benefits and disadvantages.

What is Oat Milk, and Where Does it Come From?

Lactose-free and vegan-friendly, oat milk is a plant-based, non-dairy alternative to milk. The general idea is that rolled oats are soaked in water to create a pulp. It is then blended and strained to remove any impurities, leaving a milky, whitish liquid. And voilà, you have oat milk.

What Does Oat Milk Taste Like?

Somewhat surprisingly, many people describe the flavor of oat milk as a sweeter, nuttier version of cow’s milk. With a higher carbohydrate content and creamier consistency than many of its fellow plant-based counterparts, oat milk works well for both baking and frothy beverages such as lattes. Of course, if you’re expecting it to taste just like cow’s milk, you might be thrown by its oatmeal-esque flavor. For variations on the flavor profile, you can also try sweetened, unsweetened, vanilla, and chocolate versions of it.

Oat Milk vs. Cow's Milk: What are the Similarities and Differences?

In a nutshell, oat milk is healthier than whole milk when it comes to fat content. Comparatively speaking, oat milk has the equivalent of (or perhaps even more than) the unsaturated fats in whole milk, otherwise known as “healthy fats.” It also lacks cholesterol, while whole milk has roughly 24 milligrams per cup. Believe it or not, oat milk and cow's milk typically contain a similar number of vitamins and minerals, as store-bought oat milk has added nutrients more often than not.

What are the Health Benefits of Oat Milk?

The benefits of oat milk are plenty. For one thing, it's more environmentally sustainable than some other non-dairy milk alternatives, such as almond milk. This is because oats don't take up much land for growth, and they don't require a ton of water. As quoted in Ethical Consumer, “Soya and oat milk are the most environmentally friendly plant-based milks. They have remarkably low impacts, compared to cow’s milk, whether you’re considering resource use or emissions per litre or by amount of calories and protein.”

Additionally, oat milk doesn't contain saturated fats, so it's a game-changer for those who suffer from heart disease or other heart health issues. It is also high in fiber, chock full of vitamin B (which combats stress and promotes healthy hair, nails, and skin), and helps control blood sugar levels.

Studies on oat milk consumption have suggested a number of other positive effects as well, including a decrease in cholesterol levels, a strengthened immune system, and a reduction of blood clot formation. While the research isn't indisputably conclusive, it mostly leans toward positive results.

Perhaps the greatest health benefit of oat milk is its use for those with dietary restrictions. Made from only oats and water, it's a solid choice for anyone who's vegan. Additionally, it's nut-free, lactose-free, and soy-free. Moreover, those who possess an intolerance for lactose or are allergic to milk are in the clear. While it isn't innately gluten-free, and most grocery store oat milk selections aren't suitable for a gluten-free diet, oat milk can be made from certified gluten-free oats.

What are the Health Detriments of Oat Milk?

While oat milk certainly offers numerous health benefits, it also has a few notable downfalls. To start, it is naturally high in carbohydrates, and sweetened or flavored versions are typically high in calories and sugar.

Specific content also differs from oat milk to oat milk — on the surface, it may appear they are all equal. However, a closer look at the ingredient list can raise a few flags. Some oat milk, for example, contains a high number of additives. Others may not contain any protein or unsaturated fats, which means they aren't sustainable for your diet in the long term. In general, it's important not to rely strictly on oat milk for all of your nutrient consumption. Pairing it with other protein-based items, such as eggs or tofu, can make all the difference!

Making Oat Milk at Home

Making oat milk at home isn't nearly as challenging as it might sound. For one thing, it only requires oats and water — pretty simple, right? To be fair, it's also easier on your wallet than most of the store-bought options out there. Even better, making it at home means you know exactly what's going into your oat milk, and it allows for some freedom when it comes to customization. You can use certified gluten-free oats or add flavoring to your liking. The only downside is the lack of added nutrients that most store-bought oat milk contains — homemade versions lack the vitamin content. Nevertheless, if you're up for trying your own version, here's how to do it:

• In a blender, add three cups of cold water (the temperature is important to keep your milk from getting slimy!) to one cup of rolled or steel-cut oats. Blend them well for 30 seconds.
• Using a muslin cloth to strain the pulp, separate the oats and milk into a mason jar. You may need to gently squeeze it to get out the remaining liquid. Squeezing gently is key! This also prevents your oat milk from getting slimy.
• If you want to add flavor, some options are vanilla extract, a pinch of sea salt, honey, and maple syrup.
• Your homemade oat milk will keep in the refrigerator for up to five days

Important Takeaways

• Oat milk is a plant-based, non-dairy alternative to cow's milk that tends to offer the thicker “creamy” consistency of cow's milk.
• Because of its texture, oat milk is a wonderful plant-based alternative for baking and coffee beverages.
• Substituting oat milk for whole milk can aid in lowering your saturated fat intake and cholesterol.
• Oat milk is higher in carbohydrates and calories than other alternatives such as almond milk.
• Oat milk isn't high in protein, so it's important to supplement your diet with other protein sources to ensure you are getting all of the nutrients you need.
• You can make oat milk at home! All you need is a little ambition and a few staple ingredients.

Up Next:

• Oat Milk vs. Almond Milk: Which is Healthier & 3 Key Differences
• Rolled Oats vs. Old-Fashioned Oats: 3 Key Differences
• Goat Milk vs. Cow Milk: 3 Key Differences from Digestibility to Taste

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Minnesota is the 12^th largest U.S. state, known for its lakes, Western prairies, extreme temperatures, agriculture industry, and, of course, the Minnesota Vikings. Most recently, US News and World Report also elected Minnesota one of the top five places to live, primarily thanks to its infrastructure, natural environment, and the sheer number of available opportunities.

The state’s overall education ranks significantly lower in the evaluation, coming in at #21 (an average encompassing grade school and higher education). However, that isn’t to say the state doesn’t have its academic perks. In fact, Minnesota’s adult literacy rate is super high (at 94%), and 36.78% of residents possess a college degree. In addition, Minnesota boasts the highest median SAT scores, the second-highest math test scores, and the second-highest high school diploma acquisition rate in the country. Those are some impressive numbers! It also happens that there are some sizeable school districts in the “Land of 10,000 Lakes.” After all, the state boasts a population of 5,717,184! With that in mind, we’re taking a look at Minnesota’s largest school districts and how they compare.

Anoka-Hennepin School District

Stretching over roughly 172 square miles, the Anoka-Hennepin School District serves 13 municipalities and boasts between 37,000 and 39,000 students, depending on the year. It's the largest school district in Minnesota, with 24 elementary schools, six middle schools, and five high schools. Additionally, there are alternative middle and high schools included in the roster.

St. Paul Public School District

Serving around 33,000 students, the St. Paul Public School District educates roughly 33,000 students across 68 schools. The district also boasts that its students speak over 114 languages — a culturally diverse system that employs around 5,500. Harding Senior High School is the largest school in the St. Paul Public School District. Located on Saint Paul's East Side, it has an enrollment of just over 1,900 students.

Minneapolis Public School District

With a whopping 96 schools and 32,722 students, the Minneapolis Public School District is substantial. The high school graduation rate for this district is 53.8%, with a student-to-teacher ratio of 15 to one across the district. With that said, recent years have seen a significant decline in enrollment, largely due to the pandemic lockdown and a two-week teacher strike in 2022. 

Rosemount-Apple Valley-Eagan Independent School District

The Rosemount-Apple Valley-Eagan Independent School District is the fourth-largest school district in Minnesota, with approximately 29,000 students. Additionally, the highly-rated district has an 88.5% graduation rate, which exceeds the state's average by five points. It is located in the south suburban Twin Cities and has 41 schools and a student-teacher ratio of 17 to one.

Osseo Area Schools

Minnesota's District 279, Osseo contains 20,672 students spread amongst roughly 35 educational facilities. The most significant number of these are preschools, followed by elementary schools. An above-average public school district, Osseo Area Schools serves neighborhoods such as Brooklyn Park, Corcoran, Maple Grove, and Rogers.

South Washington County School District

A suburban area southeast of St. Paul, South Washington County School District covers around 84 square miles. Within that space, you'll find roughly 19,000 students and 29 schools. Additionally, the area's test scores rank relatively high, putting it in the top 20% of public schools in Minnesota. The student-teacher ratio is quite high, at 23 to one.

Rochester Public School District

The Rochester area of Minnesota may be best known as the site of the renowned Mayo Clinic, but it has its academic perks, too. Student enrollment in the Rochester Public School District comes in at roughly 17, 500, and the district encompasses between 40 and 50 schools. The district boasts an 84% graduation rate, and the student-teacher ratio is 21 to one.

Independent School District #728

Minnesota's eighth-largest school district, Independent School District #728 (often referred to as ISD 728), operates separately from its municipality. It has 13,464 students across 29 schools. According to the ISD 728 homepage, 91.4% of students graduate. Additionally, the student-teacher ratio is 22 to one, relative to the state average of 16 to one.

Wayzata Public School District

A top-rated public school district in Northwestern Hennepin County, Wayzata has just over 12,000 students and 19 educational facilities. Though the name of the district might suggest otherwise, only one school in the Wayzata Public School District is actually located in the city of Wayzata. The rest fall within the bounds of Plymouth.

Mounds View Public School District

Operating 13 schools and several other educational programs, Mounds View Public School District is the tenth largest district in Minnesota, with over 11,000 students and 29 schools. It also happens to consistently rank on the list of top 10 metro school districts.

Up Next:

• The 6 Richest Schools in Minnesota Will Blow You Away
• The 13 Oldest Schools in Minnesota Are Ancient
• The 10 Best Schools in Minnesota Today

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Kermit the Frog famously sang, “It’s not easy being green,” but matcha sings a different tune. You’ve likely spotted this beautifully hued form of green tea in lattes and other café offerings for years. But what is it, and is matcha healthy for us? It might surprise you to learn that the answer appears to be a resounding yes! Matcha boasts an overwhelmingly high number of potential health benefits, from reducing arthritis and aiding in weight loss to delivering antioxidants that could aid in cancer prevention. We’re breaking down the science to learn more.

What is Matcha, and Where Does it Come From?

In a nutshell, matcha is a specially grown green tea (it’s shaded for two to four weeks prior to harvest so it can ruminate in near darkness) that has been used in culinary and medicinal efforts for centuries — particularly in East Asia, which is mostly where it is grown. In fact, Japan is the current highest producer of matcha. (The indisputable matcha capital is Uji, which is south of Kyoto.) High-grade and highly concentrated, the matcha is ground down into a fine powder that winds up being significantly stronger than typical green tea.

What Does Matcha Taste Like?

If you’ve ever had matcha, you may have noticed that it possesses a unique earthy, grassy smell and taste. It’s actually quite complex. This is because you’re consuming the entire, de-stemmed, and deveined tea leaf! Many people describe matcha as being creamier than standard green tea, particularly as it is often whisked into steamed milk. It can also have a bitter element as well as “umami” (a more savory flavor profile) and even a sweetness or nuttiness.

Matcha is delicious, whether mixed into beverages or food. Some of the common ways to include matcha are sprinkled onto oats or granola, blended into yogurt or smoothies, and even infused into desserts — from panna cotta or tiramisu to ice cream or cheesecake.

Matcha vs. Green Tea: What are the Similarities and Differences?

First things first. Despite a few significant similarities — such as both originating from the Camellia sinensis plant — matcha and green tea offer different flavor profiles and varying health benefits. They even come from different regions of East Asia, as up to 80% of the world’s green tea growth is done in China, while the majority of matcha comes from Japan.

Additionally, they are grown through different cultivation and preparation methods.

Flavor

From a consumption standpoint, matcha offers a bolder, more intense flavor, whereas green tea tends to offer a lighter, more delicate one. They are both often described as earthy or grassy. They have also been known to be described as “vegetable-like.” Some people compare the taste of matcha to spinach! With that said, green tea tends to be accompanied by notes of other floral or fruit flavors, such as jasmine, ginger, honey, or citrus. Green tea also tends to be less bitter than matcha. This is largely due to its growth and production processes.

Cultivation

Green tea is derived from tea leaves that are grown in the sun and then run through processes such as pan-firing, basket-firing, oven-drying, or steaming.

Alternately, matcha experiences shade growth during its final weeks of harvesting. This shade amps up the tea leaf chlorophyll levels. The leaves are also de-stemmed, deveined, and steamed to stop further oxidation, which is what gives matcha its beautiful, dark green color.

Because matcha is made from the entire tea leaf and shade-grown, its nutrients are more plentiful — it typically contains a higher number of antioxidants, as well as more caffeine than standard green tea.

Preparation

The preparations of green tea and matcha tend to differ greatly. Leaning on the assistance of accessories, matcha is most often prepared by mixing the powder with hot water or steamed milk, then blending well with a bamboo whisk. On the other hand, green tea is steeped traditionally through tea bags or loose-leaf tea and water that is just shy of boiling.

Medicinal Properties

For thousands of years, traditional East Asian healing methods have included both matcha and green tea. In fact, it isn’t uncommon to find them in cleanses and detoxes. However, matcha’s nutrient concentration makes it a stronger and more effective choice. When green tea is steeped, its nutrients infuse the hot water. But once the tea bag or leaves are removed from the water, some of those nutrients are also removed. Comparatively speaking, matcha’s nutrients remain because it’s the entire tea leaf that has been ground into the powder.

What are the Health Benefits of Matcha?

Antioxidants protect your cells from damage, and matcha is high in catechins — much more than your average green tea. This translates to a lowered chance of heart attacks, stroke, and heart disease. And the health benefits don’t end there. Studies also show that, aside from boosting your heart health, matcha can assist in weight loss, reduce inflammation caused by arthritis, and even help protect your liver.

Perhaps even more surprising, recent studies show a link between matcha and cancer prevention. Though more research is needed for uncontested proof, stomach and prostate cancer are two of the study focuses that have produced effective results.

Your dentist just might wind up being fond of the matcha craze, too. The presence of fluoride in matcha can help maintain your teeth. “Matcha tea, irrespective of the harvest date or brewing temperature, is a major source of fluoride in the human diet,” says one study in the National Library of Medicine. The article goes on to state, “One liter of this beverage can contain approximately 4 mg of fluoride, providing the total daily requirement for this mineral.”

What are the Health Detriments of Matcha?

While one of the more obvious side benefits of matcha might be its ability to deliver a dose of caffeine, this can be a detriment if over-consumed. As with most caffeinated products, too much matcha can lead to overstimulation. This can result in a surge in nervousness and anxiety, as well as a disrupted sleep cycle.

Rich in fiber, it’s also worth noting that too much matcha can cause stomach upset and/or dehydration.

Important Takeaways

With all of the ongoing scientific research, the jury is still out on some of the benefits of matcha. However, we think it's fair to say there appear to be far more benefits than drawbacks. Here are a few of the important takeaways when it comes to matcha:

• Matcha offers more nutrients than traditional green tea. This is because matcha powder encompasses whole tea leaves that have been deveined and de-stemmed, then ground down into powder form.
• Matcha and green tea come from the same plant. However, they differ in flavor profile, how they are cultivated, and the benefits they offer.
• Matcha is used in a number of delicious foods and beverages, including lattes, smoothies, desserts, and breakfast items.
• Matcha is high in antioxidants, offering a link between matcha and cancer prevention. It is also linked to the reduction of inflammation, a boost in heart health, weight loss, and many other benefits.
• Matcha contains fluoride, which assists in dental care.
• Matcha contains more caffeine than traditional green tea. It offers a notable dose of caffeine, which can support focus and staying awake when needed.
• Excessive consumption of matcha can lead to jitters, anxiety, dehydration, stomach upset, and a lack of sleep.

Up Next:

• Coffee vs. Tea: Which is Healthier? Full Comparison of Caffeine, Calories & More
• 7 Decadent Latte Recipes
• Rolled Oats vs. Old-Fashioned Oats: 3 Key Differences

The image featured at the top of this post is ©pukao/Shutterstock.com.

The post Is Matcha Healthy, Actually? What Science Says appeared first on Moms Who Think.

“What’s in a name?” Shakespeare was certainly onto something because the answer is a lot. After all, choosing a name for your newborn is one of the first major decisions you make in a long line of them.

Pondering baby names is an exciting (and sometimes lengthy) endeavor. Are you searching for something that sounds romantic? Powerful? Unique? Perhaps you want a name that pays tribute to a family member or allows for a catchy nickname. No matter how you spin it, it’s an important consideration regardless of where you live. According to the most recent census, here are the top Kentucky baby names!

Kentucky's Top Boy Names

1. Liam

The most popular boys’ name in the U.S. for several years running, the name Liam boasts Irish origins. Translated to “strong-willed warrior,” it’s a commanding moniker to bestow — symbolic of power and determination. Holding the top spot since 2019, “Liam” took the honor from “William,” which occupied the top spot for nearly a decade prior.

2. Noah

Hearing the name “Noah” may immediately conjure images of a biblical ark, but it has taken on a life of its own in recent years. Ranking second on Kentucky’s top baby name list, it means “rest” or “peace.” Traditionally a boy’s name, it has even broadened its reach to include girls — perhaps most famously, Miley Cyrus’s songstress sister, Noah Cyrus.

3. Oliver

Coming in at number three, Oliver is no stranger to the Top Baby Names list. Already making its popularity rounds in the ‘90s, it has steadily gained momentum throughout the 21^st century — but its origins date back even further. In fact, the name already existed in Medieval times before petering out for a century or so. On the rise again, it is said to mean “peace.”

4. William

It may have dropped a few rungs on the popularity ladder, but “William,” loosely meaning “protector,” is still hanging in there. Compared to a whopping 360 Kentucky-born babies named William in 2014, the recent 223 count clearly shows the name losing a bit of steam. But don’t let that fool you. From Prince William to William Shatner, this name has longevity!

5. Asher

Of Hebrew origins, the name “Asher” means “blessed” or “abundant.” While it may appear to be a more modern interpretation of names such as “Ashley” or even “Archer,” it has been circulating for a long time — you can even find it in the Old Testament. A longstanding member of the top list, Asher has been featured in the 50 most popular baby names for over two decades.

Kentucky's Top Girl Names

1. Harper

When it comes to baby girls in Kentucky, romantic, feminine names reign. British in origin, the name “Harper” has some musical influence — it means “harpist.” Of course, with famous novelist Harper Lee (of To Kill a Mockingbird fame) leading the way, the name also carries a Southern legacy. In 2022 alone, 202 baby girls in Kentucky were given the honor of being named Harper.

2. Olivia

Much like its masculine counterpart, “Oliver,” this name has been in Kentucky’s top five for several years running. From notable television characters such as Olivia Benson (Law & Order: SVU) and Olivia Pope (Scandal) to celebrities like Olivia Wilde and Gone with the Wind star Olivia de Havilland, the name has been a steady fixture in baby names for many years. It’s Latin in origin, symbolic of peace.

3. Amelia

Surging in popularity over the last two decades, Amelia was actually the most popular name choice for baby girls in Kentucky in 2020. While it may have been inched out of the top spot, it’s holding steady at number three. In fact, 188 baby girls in Kentucky were named Amelia in 2022! The name has Latin origins and means “work.”

4. Emma

A mainstay on Kentucky’s top baby names list, “Emma” has staying power. It’s also a name that dates back as early as the seventh century! German in origin, the name supposedly comes from the word ermen, which means “universal.” However, its most prominent place in history may be credited to English author Jane Austen, who bestowed the name on one of her most famous lead characters.

5. Charlotte

From the nostalgic childhood book Charlotte’s Web to Her Royal Highness Princess Charlotte of Cambridge, the name Charlotte has been in rotation for decades. In fact, rumor has it that it has been one of the 500 most popular baby girl names since at least 1900. Kentucky’s top list is no exception. The name, French in origin, moved into the top five in 2021.

Up Next:

• Baby Names for Boys
• Baby Names for Girls
• Unique Baby Names and Their Meanings

The image featured at the top of this post is ©Africa Studio/Shutterstock.com.

The post Kentucky’s Top Baby Names: Revealed appeared first on Moms Who Think.

Sure, sugar and sucralose (an artificial sweetener marketed as SPLENDA®) both offer a way to sweeten everything from iced tea to cookies. But how do sugar and sucralose differ, and which one is healthier for us to consume? The surface answer is that sucralose is significantly sweeter than its sugar counterpart, so a little goes a long way. It’s also calorie-free, which makes it a go-to for those who are diabetic or looking to limit their calorie intake. We’re taking a closer look at sucralose vs. sugar to figure out how each option impacts our health and which one is better suited to our dietary needs.

Sucralose vs. Sugar: What Are They?

First things first, what are sugar and Sucralose? Let’s break it down. Sugar is the beloved simple carbohydrate derived from plants, fruits, vegetables, and even nuts. If you’re a purist, sugar is likely your go-to — it occurs naturally, and it’s typically the quickest energy source when it comes to kickstarting your body for physical activity. A key component in cooking and baking, it's also a simple pleasure that lends itself to unparalleled culinary techniques such as caramelization and browning.

Sucralose, on the other hand, is a type of synthetic sweetener used as a sugar replacement in various foods and beverages. From a scientific standpoint, it's made by taking a sugar molecule and replacing three hydrogen-oxygen groups with chlorine atoms. In short, it is sugar that is chemically altered to contain almost no calories, making it a standard go-to for those looking to monitor their sugar, carb, and calorie intake.

Sucralose vs. Sugar: Dissecting the Differences

If you have memories of watching your grandmother adding heaping spoonfuls of sugar into her afternoon tea, you’re not alone. (Though, to be fair, Grandma probably didn't yet have access to sucralose!) Nevertheless, the truth about sugar is that it often requires a significant amount to make a dent in sweetening something to our tastes. In comparison, you only need a small amount of sucralose to achieve the same level of sweetness — it is, undoubtedly, sweeter than sugar. In fact, it’s a whopping 600 times sweeter! Using it in small doses is key.

Additionally, sugar contains roughly four calories per gram, while sucralose contains approximately 1 per packet. Let’s get deeper into how they both impact our health.

Sucralose vs. Sugar: Which one is Safer?

While sugar may hold some nostalgia when it comes to baking, sodas, sweet tea, movie theater candy, and other goodies, one of the main differences between sugar and sucralose is in calorie intake. As we mentioned earlier, sugar possesses around four calories per gram, while sucralose is calorie-free. But what does that really mean? In a nutshell, sucralose sweetens food and beverages without causing your blood sugar to spike the way sugar does. And that's not the only side effect — the effects of too much sugar consumption can lead to even greater and long-lasting health repercussions. Aside from the more obvious dental effects such as tooth decay, it can cause chronic conditions such as obesity, fatty liver disease, diabetes, and heart disease. Sugar can even cause general, whole-body inflammation.

Physical backlash isn't the only concern when it comes to sugar. Excessive sugar intake can also affect mental health. Some studies link it to impairment of cognitive function as well as an increase in emotional disorders such as depression and anxiety. Essentially, the study found a higher risk of depression in people who consumed higher amounts of added sugars like soda, juice, and pastries.

Losing Weight

Ever since sucralose came on the scene over two decades ago (the FDA approved it for general use in 1999), it has offered a zero-calorie alternative that has continued to gain in popularity. It is a common swap for sugar with fewer calories. For those with medical conditions such as diabetes, it's an easy sugar replacement. It maintains flavor while also maintaining blood sugar levels. In addition, sucralose is altered such that most of it passes through your body rather than storing it for later use as energy. This isn’t, however, to suggest sucralose helps you lose weight.

Despite plenty of studies on this particular topic, there are some wildly different results out there. Some studies suggest those who swap regular sugar with synthetic sweeteners may weigh (on average) only a pound or so less than those who don’t. This is obviously only a marginal difference.

Habits can be everything — exchanging sugar sodas for those with artificial sweeteners (typically labeled as “diet”) can assist in calorie counting. Therefore, they can help keep weight off. Still, other studies show that those who consume sucralose-infused diet beverages actually wind up consuming more calories than those drinking beverages with regular sugar. The studies go on to say that sucralose can potentially stimulate your appetite, causing you to eat more frequently. Given the research discrepancies and ongoing studies, the jury is still out.

Other Health Effects

Perhaps the most commonly asked question when it comes to the safety of sucralose is, “Can it cause cancer?” The answer is that sucralose has undergone extensive testing as it pertains to cancer, and the FDA declared it non-carcinogenic with no neurological or reproductive effects. But there are still a few health implications to consider. For example, animal-based testing and research have historically shown the presence of gut damage and increased inflammation. Over time, that inflammation can lead to further issues such as obesity or diabetes. Mind you, this testing has not yet extended to humans, so the evidence is still somewhat circumstantial. Regardless, it's worth noting.

Sucralose vs. Sugar: What is the Nutritional Value?

Here's a quick breakdown of the nutritional value of sucralose vs. sugar.

Sucralose vs. Sugar: Do They Taste Different?

Perhaps most surprisingly, sucralose additives don’t taste all that different from sugar. In fact, many people tout SPLENDA® as one of the few sugar substitutes that doesn’t leave an aftertaste. It also dissolves quite easily in liquids, so it's an easy addition to drinks. That lends it to being used in a number of everyday products, including candy, chewing gum, ice cream, yogurt, soda, toothpaste, and beyond. Interestingly, SPLENDA® is made from a process that begins with sugar. In other words, unlike other sweeteners such as aspartame or Stevia, it has humble beginnings as actual sugar. And since it retains its sweetness even when heated, it makes for a great sugar substitute when baking. Sucralose offers a way to satisfy your sweet tooth without adding carbs.

Fun fact: Artificial sweetener packets are color-coded. The next time you reach for something to sweeten your iced tea or coffee, reach for the yellow packet. That’s the sucralose!

Sucralose vs. Sugar: The Bottom Line

• Sugar is naturally occurring, while sucralose is a chemically altered form of sugar. Whether this is a “pro” or “con” largely depends on your wellness outlook and lifestyle choices. You do you!
• Measured by weight, sucralose is 600 times sweeter than regular sugar. This means you have to consume less of it to reach the same level of sweetness as regular sugar.
• Sugar equates to approximately four calories per gram, while sucralose is zero. The jury is still out on whether or not sucralose can assist in weight loss. However, it does translate to less calorie and carbohydrate intake.
• Sugar and sucralose can both withstand heat, making them conducive to cooking and baking. With that said, sugar offers technique options that sucralose can't quite accomplish, such as browning and caramelization. Sucralose also has heat limitations that don't quite reach the same threshold as sugar.
• Both sugar and sucralose are water-soluble.
• According to most consumers, neither sugar nor sucralose leaves an aftertaste.
• Based on extensive testing by the FDA, neither sugar nor sucralose directly affects reproduction, neurology, or the onset of cancer.
• Animal testing suggests sucralose may cause gut damage and inflammation.

In Conclusion

The biggest takeaway here is that small doses of sugar or sucralose aren’t considered detrimental to your overall health. Whether you opt to include sugar, sucralose, or a combination of both in your diet, remember that everything is best consumed in moderation!

Up Next:

• Sucralose vs. Stevia: Which is Healthier and 3 Key Differences
• Corn Syrup vs. Sugar: Major Differences Between These Two Sweeteners
• The Truth About Stevia and Artificial Sweeteners

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