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Flavoring Your Fiestas: A Guide to Spicy Mexican Food
Many Mexican dishes are known for their extensive range of mild to intense heat. While this prevalence of spice may be due to the easy access to hot chile peppers, it may also provide a way to increase sweat production, thus cooling down the body in an otherwise tropical climate.
But where does that essential spice come from? In this article, we will explore the types of peppers that bring the heat in spicy Mexican food as well as the other unique spices and herbs that characterize the distinct flavor profile of traditional Mexican cuisine.
What Makes Mexican Food Spicy?
Like in some other types of cuisine (including Chinese and Thai dishes), many Mexican dishes pull their signature heat from the inclusion of various hot peppers. Not all peppers are created equal though, with each one bringing its own unique flavor and intensity to the food.
Jalapeños
Jalapeños are probably the first pepper that comes to mind when you think of spicy Mexican food. These peppers contain the active ingredient capsaicin, which gives them their fiery flavor and may also have some anti-inflammatory properties. You will find the majority of a pepper’s capsaicin in its seeds and pith rather than the actual flesh. This is why many authentic Mexican recipes leave the seeds in the jalapeños rather than removing them. For premium sweet potato chips with a spicy kick, try Jackson's Spicy Jalapeño flavor.
Chile Poblano
Hailing from Puebla, Mexico, poblano peppers are a slightly more mild pepper compared to jalapeños. However, the intensity of their heat does depend on different factors, including their ripeness. Green, unripe peppers (which is how they normally appear in most dishes) are typically less spicy than their red, ripened counterparts.
Chile Habanero
The habanero pepper is one of the hottest among the chile peppers, with more than 100 times the heat of a jalapeño. On top of that heat, though, rests a plethora of other flavors, including a distinct freshness along with floral and even fruity tastes that make it a perfect base for sauces and salsas alike. If you are a snacker who can’t get enough heat, try our new Habanero Nacho sweet potato chips.
Chile de Árbol
Though not as fiery as the habanero, árbol peppers do exceed their poblano and jalapeño brethren in the spice race. Notably slender and small with a deep, red hue, these peppers bring both a smokiness and a sweetness to any dish. Be careful not to burn them though, as this can quickly turn their unique, pleasant flavor toward the bitter side.
Other Unique Mexican Flavors
But heat is not the only defining flavor in traditional Mexican dishes. Mexican cuisine has a unique flavor profile characterized by the use of various herbs and spices as well.
Achiote
The name “achiote” actually refers to the seeds of the annatto tree, native to the Caribbean, Central and South America, and, of course, Mexico. Often, the seeds are ground up into achiote paste, which is then used to provide a vibrant reddish-brown color to various dishes including stews and sauces. The paste has a sweet, earthy flavor that pairs well with citrus.
Cumin
Another spice with a distinctly earthy though bitter flavor, cumin is the seed of a Mediterranean plant. It gets along well with the various chiles you often find in many Mexican dishes. This spice, however, does not show up as frequently in traditional Mexican cuisine as it does in the Tex-Mex varieties.
Garlic
The flavor profile for a number of Mexican dishes relies heavily on the use of garlic, whether fresh or in powder form. You might find it working in tandem with onion powder in salsas, taco seasoning, rice, and even soups or stews.
Epazote
Epazote is an herb that grows in Mexico as well as Central and South America. Its flavor profile is pungent, featuring an aromatic mix of anise, citrus, mint, and oregano. Though it may sometimes be utilized in sauces, epazote is most commonly incorporated as a seasoning for black and pinto beans due to its gas-relieving qualities.
Mexican Oregano
Though it is easy to confuse the two, Mexican Oregano is very different from Mediterranean Oregano. The Mexican variety of this spice has a much more citrus-y flavor alongside the usual grassy, earthy taste. It makes a great addition to taco seasonings, stews, and chilis.
Mexican Bay Leaves
This herb comes from an evergreen shrub native to Mexico. Though they are known for their herbal and floral flavors, the leaves are also slightly bitter in a similar way to Mexican Oregano. You may find them mainly in soups, stews, and broths.
Cilantro
Thanks to its aromatic qualities, cilantro naturally pairs with and highlights the flavors present in many Mexican dishes. It has found its way into becoming a traditional taco topping as well as an addition to the seasoning used on various types of both meat and seafood.
Popular Examples of Spicy Mexican Food
If you’re feeling brave enough to take your tastebuds on a fiery adventure, check out this short list of some of the best and spiciest dishes Mexican cuisine has to offer!
Chiles Rellenos
Chiles rellenos is a delicious dish consisting of poblano peppers stuffed with either meat, cheese, or both. Some may be breaded and deep fried while others are served with a tomato and onion sauce. Though poblano peppers are notoriously on the mild side, on occasion you can run into one with rather intense heat. So, every time you eat chiles rellenos, remember that you’re essentially playing a game of pepper roulette and might end up with a burning tongue!
Chilaquiles
If you need a dose of spice to wake you up in the morning, look to one of Mexico’s most famous breakfast foods: chilaquiles. This dish contains fried or toasted strips of corn tortilla (also known as totopos), smothered in either a red or green salsa, and sometimes served up with eggs, cheese, or shredded chicken. Depending on the peppers used in the salsa, chilaquiles can be whipped up as either a mild or a spicy dish according to your own taste preferences.
Mole
Mole refers to a family of sauces that are extremely common in Mexican cuisine. The sauce is most often used as a dressing for different meats. Just like other Mexican staples, mole can be either spicy or mild depending on the heat of the chile peppers used to make it. You can utilize the various types of mole to bring a smoky, spicy flavor to rice, chicken, enchiladas, and much more!
If you are into epic flavors, check out Jackson's Epic Flavor Variety Pack which features both Spicy Jalapeño and Habanero Nacho Sweet Potato chips!
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Educational
Starting Your Day Off Strong: How to Whip Up Simple Anti Inflammatory Breakfasts
You know the saying: breakfast is the most important meal of the day. As cliche as it might sound, there is still a good deal of truth in that statement. Breakfast is your body’s opportunity to refuel after a night of rest, replenishing your energy levels and providing your cells with the glucose they need to be able to properly power through the morning. It kick-starts your metabolism too, helping you burn calories more efficiently during the day.
But not all breakfasts are created equal. For those living with chronic inflammation, selecting the right breakfast foods is an essential part of fighting back against the negative effects of inflammation. Not to mention, beginning your day with good choices may make you more likely to continue making good choices for the rest of the day. If you’re new to an anti-inflammatory diet and unsure where to begin, read on for some ways to start turning your usual breakfasts into anti-inflammatory breakfasts.
Why Choose Anti Inflammatory Breakfasts?
Your diet plays a massive role in your overall health, perhaps more than you might realize. The food you eat not only provides energy, but it can also affect or even aggravate pre-existing health conditions, especially those linked with inflammation.
Inflammation is part of your body’s defense mechanism for fighting off intruders like viruses, bacteria, pollen, and more. When these invaders are present, inflammation is a necessary reaction to keep your body safe. However, if inflammation persists even without the presence of potentially harmful substances, it can cause unwanted stress. This is a condition known as chronic inflammation, and it has links to various other health conditions, such as arthritis, depression, cancer, diabetes, and heart disease.
If you suffer from chronic inflammation, your doctor may instruct you to make these lifestyle changes: cutting out inflammatory foods and adding in anti-inflammatory foods. Examples of inflammatory foods include red meat, dairy products, artificial sweeteners, refined carbohydrates, saturated fats, and more. When eaten regularly, these foods can increase inflammatory symptoms by producing extra free radicals in the body, thus leading to oxidative stress. Anti-inflammatory foods, on the other hand, are often rich in antioxidants and work to combat oxidative stress by balancing out the ratio of free radicals.
For more information about how anti-inflammatory foods can help revolutionize your diet, check out our article on Anti-Inflammatory Snacks.
Eggs
Many people can’t think of breakfast without eggs springing to mind. Luckily, eggs are an excellent food for low inflammation thanks to their high levels of vitamin D. Vitamin D plays many different and equally important parts throughout the body. One of these jobs is to increase your body’s production of IL-10, an anti-inflammatory protein secreted by cells. Thus, supplying your body with an extra boost of vitamin D via your favorite easy egg recipes in the morning may help reduce inflammation throughout the day. Plus, eggs are also a great source of protein.
If you're tired of the same old egg scramble, we suggest trying your hand at whipping up a nutritious and delicious open-faced egg sandwich for your anti-inflammatory breakfasts. To keep it gluten free and avoid any refined carbohydrates, be sure to serve it up on your choice of whole grain toast, waffles, or English muffins. And don’t forget to top it off with some extra additions, like salsa and avocado!
Avocado
Speaking of avocados, these super foods reign supreme as one of the standout champions among healthy foods. But does that mean they’re good for anti-inflammatory breakfasts as well? Of course! And here’s why.
Not only are avocados a known source of antioxidants, which help fight back against the oxidative stress linked with inflammation that we mentioned earlier, but they also provide monounsaturated fats. Visceral fat is a substance that surrounds some of your internal organs. Having too much visceral fat may cause your cells to create inflammatory substances. According to recent studies, however, monounsaturated fats, like those present in avocados, may be able to lower the amount of visceral fat in your body, thus reducing inflammation as well.
For a unique twist on the traditional avocado toast for breakfast, try adding some hummus and sprouts alongside your avocado spread. You may even be able to find some sprouted bread, which contains whole grains that have begun to sprout, at your local supermarket.
Turmeric and Ginger Smoothie Bowl
Turmeric and ginger are both renowned for their anti-inflammatory properties. Turmeric contains curcumin, which has been shown to have strong anti-inflammatory effects, while ginger contains gingerol, another compound with potent anti-inflammatory properties. Combine these ingredients in a smoothie bowl with fruits like pineapple, mango, and banana for sweetness, and add a dash of black pepper to enhance the absorption of curcumin. Top with nuts, seeds, and coconut flakes for added texture and flavor.
Fruit
To pump up your antioxidants vegan style, fruit is the way to go! Many different types of fruits have anti-inflammatory benefits, including berries, apples, grapes, pomegranates, and citrus fruits. Not to mention, if you prefer a sweet breakfast to the usual savory options, there are tons of recipes you can make with your favorite kinds of fruits.
A yummy fruit smoothie makes a super quick and convenient on-the-go breakfast for those days when you need to get out the door ASAP or when you’re planning on a heavier lunch. A berry smoothie, mixing together strawberries, blueberries, and the like with your choice of non-dairy milk or yogurt can maximize your anti-inflammatory foods. Or, if you typically eat cereal or oatmeal in the morning, try cutting up some fresh fruit to throw in and add a burst of natural sweetness to help you get energized for the day.
Chia Seed Pudding with Walnuts and Berries
Chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants, all of which contribute to their anti-inflammatory properties. Prepare a chia seed pudding by soaking chia seeds in your choice of non-dairy milk overnight. In the morning, top the pudding with a handful of walnuts, which are also high in omega-3s, and a generous serving of antioxidant-rich berries such as blueberries, raspberries, or strawberries. This breakfast is not only delicious but also packed with nutrients to support overall health and reduce inflammation.
Fish
You might not always think about fish first in the morning. However, some types of fish, like salmon, can be added into your usual breakfast favorites to quickly morph them into anti-inflammatory breakfasts and give you some extra ammunition against your chronic inflammation. Fatty fish contain omega 3 fatty acids, which have potent anti-inflammatory properties thanks to their ability to inhibit the production of certain hormones that lead to inflammation. Examples of fatty fish include salmon, tuna, mackerel, cod, and sardines.
Salmon, smoked or not, is a popular choice to add to egg scrambles and omelets. You can also top your avocado toast with a bit of salmon or even add it to a whole grain bagel. Don’t be afraid to get creative with your recipe ideas and try new things. You never know what might end up as your new go-to breakfast dish.
Quinoa Breakfast Bowl with Spinach and Almonds
Quinoa is a gluten-free whole grain that is high in protein, fiber, and various vitamins and minerals. It also contains antioxidants that help combat inflammation. Cook quinoa according to package instructions and then combine it with sautéed spinach for an extra dose of antioxidants and fiber. Top the bowl with sliced almonds, which are rich in vitamin E and other nutrients with anti-inflammatory properties. Drizzle with a little olive oil and a squeeze of lemon juice for added flavor and health benefits. This hearty breakfast will keep you satisfied and energized throughout the morning while supporting your body's fight against inflammation.
Key Takeaways
Beginning your day with a nutritious, anti-inflammatory breakfast may help you make better choices throughout the day and lower the effects of chronic inflammation.
Vitamin D, found in eggs, increases your body’s production of IL-10, an anti-inflammatory protein secreted by cells.
Monounsaturated fats, like those present in avocados, may be able to lower the amount of visceral fat in your body, thus reducing inflammation.
Fruits are a sweet yet powerful source of antioxidants.
Fatty fish like salmon contain omega 3 fatty acids, which have potent anti-inflammatory properties thanks to their ability to inhibit the production of certain hormones that lead to inflammation.
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Educational
Amplifying Your Diet with Anti-Inflammatory Snacks
Has your doctor suggested cutting out inflammatory foods? If so, you’re not alone. Nearly 20% of the American population suffers from chronic inflammation. Or maybe you simply heard the buzz surrounding anti-inflammatory diets and came to see what all the fuss is about? Either way, we’ve got you covered. Keep reading to learn more about the causes of inflammation and how you can replace pro-inflammatory foods in your diet with delicious anti-inflammatory snacks instead.
How Can Food Be Anti-Inflammatory?
First of all, what exactly is inflammation? And what causes it? Inflammation occurs in the body when your immune system senses and subsequently attempts to fight off a foreign invader. These invaders can be anything from viruses and bacteria to chemicals or pollen. When an invader is actually present in your body, inflammation is a good thing. But sometimes inflammation persists even when there’s nothing to fight. This is known as chronic inflammation, and it has been linked to numerous health conditions such as arthritis, depression, cancer, diabetes, heart disease, and more.
So where does food come into play in all this? Well, research has pointed out that some foods may increase inflammation while others decrease it. This is partially due to the fact that pro-inflammatory foods (like those cooked in repeate dly used vegetable oil) lead to the production of free radicals while anti-inflammatory foods contain antioxidants. A healthy body needs a balance of free radicals and antioxidants to prevent oxidative stress, which is caused by free radicals and often contributes to chronic inflammation. The antioxidants present in anti-inflammatory snacks help fight back against this free radical damage.
Below, we’ve listed some examples of both pro-inflammatory and anti-inflammatory foods.
Pro-Inflammatory Foods:
Anything high in refined carbohydrates or saturated fats.
Red meat.
Artificial sweeteners.
Dairy products.
Anti-Inflammatory Foods:
Omega 3 fatty acids (often found in fatty fish).
Nuts and seeds.
Green leafy vegetables.
Fruits (especially berries).
Coffee.
Why Reach for Anti-Inflammatory Snacks?
Aside from worsening existing inflammation, pro-inflammatory foods might also contribute to the development of serious diseases when consumed frequently and in large quantities. In fact, one study conducted in 2020 found that those who consistently ate pro-inflammatory foods were at a significantly higher risk of developing cardiovascular disease and had a worse cholesterol profile compared to those who had a less inflammatory diet.
So, even if you don’t experience chronic inflammation, sticking to anti-inflammatory snacks could help lower your risk of developing health conditions associated with inflammation. In addition to cardiovascular disease, these conditions might include diabetes, cancer, obesity, and Alzheimer’s.
Choosing the Best of the Best
The best anti-inflammatory diet shouldn’t just avoid pro-inflammatory foods though. It should also make an effort to incorporate anti-inflammatory snacks as much as possible. When purchasing anti-inflammatory snacks, it’s important to keep an eye on the ingredients to make sure what you’re getting is truly made without any inflammatory agents. You may want to avoid foods containing artificial sweeteners, saturated fats, and excessive amounts of margarine or shortening. Snacks cooked in vegetable oil may also be pro-inflammatory.
Anti-Inflammatory Snacks for Every Type of Diet
Contrary to popular belief, making the switch to anti-inflammatory snacks is pretty easy. There are plenty of delicious anti-inflammatory foods out there that can fit in with just about any dietary restrictions. Let’s run through a quick list of a few examples.
Vegan Snacks
Fruits and veggies are perhaps the best examples of anti-inflammatory snacks that are also vegan. Green leafy vegetables (like spinach and kale) and berries (like strawberries and blackberries) are packed with antioxidants, helping your body combat oxidative stress caused by an imbalance of free radicals.
If you’re looking to spice up your boring fruit and veggie routine though, consider dipping your raw veggies in hummus for an added boost of anti-inflammatory properties. Hummus is made from chickpeas, which are also packed full of antioxidants. And, for our fruit lovers, try blending up a fruit smoothie or channeling your inner child with some applesauce. Applesauce is particularly high in fiber, making it another great addition to an anti-inflammatory diet.
Gluten Free Snacks
Found in various types of fatty fish, omega 3 fatty acids are a fabulous gluten free source of antioxidants. Examples of fatty fish include salmon, mackerel, herring, oysters, and anchovies. Even if you’re not a huge fan of the taste of fish, there are ways to make this snack more palatable. Consider trying out smoked dishes like smoked salmon and utilizing anti-inflammatory herbs and spices such as garlic, cloves, rosemary, or cilantro.
Nuts and seeds (like flax seeds, chia seeds, and walnuts) are another source of omega 3 fatty acids. Flax seeds and chia seeds can be easily incorporated into your usual breakfast routine, especially in oatmeal. Nuts like almonds and walnuts can be enjoyed on their own or with a very light sprinkling of sea salt.
Your One-Stop Snack: Jackson’s Chips
Looking for a snack that meets all the requirements we’ve talked about today? Look no further than Jackson’s Sweet Potato Chips! Our delicious chips are vegan, gluten free, and made only with premium oils, never vegetable oil. In fact, some of our snacks utilize avocado oil, with avocados being a great source of antioxidants like vitamin E. Not to mention, sweet potatoes on their own have been classed as an anti-inflammatory food, making these chips a better-for-you alternative to the traditional potato chip, which is often drowned in saturated fats. Pick up a bag of Jackson’s Sweet Potato Chips online or in your local grocery store to start snacking super today!
Key Takeaways
Inflammation occurs when your body attempts to fight off an invading substance.
Inflammatory foods contain free radicals, which cause oxidative stress, while anti-inflammatory foods are high in antioxidants to combat free radical damage.
Replacing an inflammatory diet with anti-inflammatory snacks not only reduces chronic inflammation, but it could also lower your risk of developing certain health conditions related to inflammation, such as diabetes, cancer, cardiovascular disease, obesity, and Alzheimer’s.
Beware of snacks cooked in vegetable oil or that contain high amounts of artificial sweeteners and saturated fats.
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Educational
Healthy and Simple Paleo Snacks to Fuel Your Body
The paleo diet, short for the “paleolithic diet,” is one that emphasizes on the ingestion of whole, unprocessed foods. It’s meant to mimic the eating habits of human ancestors thousands of years ago. While it’s possible that the paleo diet contributes to overall better health, it can limit your snacking choices. Here’s a guide to selecting quick, paleo friendly snacks that are healthy and delicious!
What is the Paleo Diet?
Although it’s impossible to determine what exactly humans ate thousands of years ago, many researchers believe that it consisted of specific whole foods. The paleo diet is designed to resemble what human ancestors ate while incorporating modern meals. The idea follows the theory that a whole-based food diet with a physically active lifestyle contributes to better health.
Granted, there’s no “right” or “wrong” way to approach the paleo diet. Since paleolithic humans had to rely on the resources around them, there are variations people can take with their meal planning. Some people focus more on low-carb nutrition rich in animal foods while others take the opposite approach with a high-carb, plant-based diet.
Benefits of the Paleo Diet
Studies conducted on the paleo diet suggest that it could contribute to weight loss and overall improvement in health. Many people also find the paleo diet a bit easier to accomplish than others since it focuses more on ingesting whole foods. The paleo diet is also unique in its emphasis on physical activity alongside meal planning, providing a comprehensive experience.
Although more research has to be conducted, it could have the potential to be a diet for type 2 diabetes treatment. Also, depending on what foods you select with the paleo diet, it may lead to better heart health. Some other potential benefits of the paleo diet include reduced blood pressure, improved gut health, and better cholesterol.
Read: Paleo vs Keto Diet
How to Select Paleo-Friendly Snacks
The great news about the paleo diet is that it’s relatively easy to find snacks to eat, even on store shelves! It’s also one that can be adapted and personalized to your specific needs and food interests. Generally speaking, the paleo diet consists of an everyday intake of meats, fresh produce, nuts, herbs, fats, and oils.
With that said, what should you try to avoid when selecting paleo-friendly snacks? One of the first to decline is dairy, sugar, or anything containing high-fructose corn syrup. This is because the paleo diet is designed to help you stay away from processed foods. You may also want to avoid some specific legumes, grains, and vegetable oils. When in doubt, always check the nutrition labels!
Delicious Paleo Snacks
Whole Fruit
Any whole fruit will make perfect paleo-friendly snacks. This is because whole fruits are rich with protein and plant compounds that contribute to decreased inflammation risks for chronic disease. Some examples of nutritious fruits to add to your paleo diet include apples, bananas, oranges, avocados, and pears. Fruit can also help you maintain a healthy body weight while being paired with other nutritious snacks like nuts, seeds, and nut butter. Make sure to purchase fresh fruit from the produce section when shopping for snacks.
Fresh Veggie Sticks With Dairy-Free Dip
You can never go wrong with fresh veggies! Along with their extremely nutritious properties, vegetables make for very flexible snacks that can be mixed and matched with other foods. Slice a variety of fresh veggies like cucumbers, carrots, zucchini, bell peppers, and celery for convenient snacks to eat on the go! These particular vegetables are low in calories while being high in vitamins and minerals, including antioxidants that make for a very healthy snack. If you need a little bit of extra flavor, pair your veggies with dairy-free dips.
Paleo Oatmeal
Although traditional oatmeal doesn’t fall under the paleo diet, it can be adjusted to meet your nutritional needs. Using grain-free oatmeal, mix together 1 cup (237 ml) of coconut milk with ¼ cup (28 grams) of almond flour. From there, sprinkle in ¼ cup of unsweetened coconut with 1 tablespoon of ground flax seed, 1 teaspoon of coconut oil, ½ teaspoon of vanilla extract, and ¼ teaspoon of cinnamon in a pot. Bring the oatmeal to a simmer until it reaches your preferred consistency. Finish it off with a paleo-friendly topping of your choice!
Paleo Friendly Sweet Potato Chips
If you’re in the mood for a crunchy, chip-like snack, certain brands of sweet potato chips (like Jackson's) fall under the paleo-friendly category! Even so, always make sure to check nutritional labels prior to purchasing sweet potato chips.
Are you currently looking for snacks that coincide with the paleo diet? Jackson’s is proud to deliver paleo-friendly sweet potato chips to fulfill your snacking needs! Browse through our online shop to order a packet of Jackson’s Sweet Potato Chips today!
Read next: Comparing Paleo vs Whole30
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Educational
Fiery Flavors: Hunan vs Szechuan
Chinese cuisine is often broken down into eight distinct schools based on region: Anhui, Cantonese, Fujian, Hunan, Jiangsu, Shandong, Szechuan, and Zhejiang. Two of these regions that have gained the most recognition both in China and worldwide are the Hunan and Szechuan culinary schools. Although both schools utilize hot peppers, setting their dishes apart as distinctly spicy, the flavors are unique from one another due to their varying ingredients.
In this article, we will explore the origins of these schools as well as the similarities and differences between their flavor profiles. At the end, you can decide for yourself who comes out on top in the great battle of fiery flavors: Hunan vs Szechuan.
The Story of Szechuan
One of the most popular among the eight major schools of Chinese culinary arts is Szechuan cuisine. Szechuan cuisine (also known as Sichuan or Chuan Cai) comes from the Sichuan province located in southwestern China. Today, many people recognize Szechuan dishes as notably spicy, often utilizing hot peppers among the main ingredients. However, this heat was not always present in Szechuan cooking, instead evolving over time as the Sichuan region began experimenting with resources from other parts of the world.
Szechuan cuisine has been famous for more than 800 years, with restaurants dedicated to the unique style of cooking opening up in the capital during the Southern Song Dynasty. Originally, these dishes relied on animals that were plentiful in the region, including oxen, poultry, and freshwater fish. By the end of the 17th century, the hot pepper (eventually known as Sichuan peppercorns) had made its way over to the region from South America. To counteract the humidity in Sichuan province, locals began adding hot peppers to most dishes, eventually developing the unique flavor we know and love.
What Do Szechuan Dishes Taste Like?
If you’ve had Szechuan cuisine before, then you’re no doubt aware of its characteristically spicy flavor. But where does that flavor come from? What types of spices and ingredients are commonly found in these dishes that make them so unique?
Though the main flavor profile of Szechuan dishes involves heat and spice, other flavors like sweet and sour may also come through. The distinguishing ingredient of this Szechuan school, however, is the Sichuan peppercorn. But the Sichuan pepper isn’t just spicy. It also creates a distinct tingling or numbing sensation in the mouth. Alongside this unique pepper, you will often find chili, ginger, garlic, black pepper, and shallots.
The History of Hunan
Hunan cuisine also ranks among the eight major schools of Chinese culinary arts. This style of cooking, also referred to as Xiang cuisine, comes from the Hunan region located in southeastern China. Hunan cuisine also includes 3 distinct internal styles that correspond to regions within the area: Xiang River style, Dongting Lake style and western Hunan style.
Hunan cooking has been developing in China for more than 2,100 years, growing and changing as new ingredients were slowly introduced via trade. From the start, these dishes featured a wide variety of resources from the abundantly flourishing region, such as fish, crab, and even turtle as well as other types of game. Over time, it has expanded into over 4,000 unique dishes, many of which remain popular today.
What Do Hunan Dishes Taste Like?
Like Szechuan cuisine, Hunan dishes are well known for their spice. However, food from this region also features a distinct sourness and saltiness in its flavor profile. So where does this unique combination of flavors come from?
Many Hunan dishes include a chili sauce that uses vinegar alongside the chopped peppers. Not only does the vinegar bring a notable sour flavor to the dish, but it also is believed to provide cooling sensations for the body, creating a pleasant complexity of both flavors and sensations. Some Hunan cuisine also makes use of fermented chilis to bring about more sour and spicy flavors as well as fermented soybeans for a little bit of bitterness.
Distinguishing the Unique Szechuan and Hunan Flavors
Due to the humidity in both the Sichuan and Hunan regions, the cuisines hailing from these places heavily feature hot peppers as a way to help the local people eliminate dampness. However, the types of heat in these two schools of culinary art are very different. Szechuan cuisine utilizes the Sichuan peppercorn, which creates a numbing sensation in the mouth and requires the use of heavy amounts of oil. Hunan dishes, on the other hand, feature a dry spice that comes from various types of chili peppers. Due to this difference in spice, dishes from both regions have the potential to “out-spice” one another.
So spice alone isn’t enough to decide a winner between these culinary arts? Luckily, each cuisine also features an array of subtle flavors to accompany the characteristic heat. As we mentioned, Hunan dishes are often sour thanks to the use of vinegar and fermented ingredients in preparation. Szechuan cuisine, on the other hand, may be sour at times, but can also have a degree of sweetness or smokiness.
Hunan vs Szechuan: Who Wins?
So in this battle of flavors (Hunan vs Szechuan), which culinary school comes out on top? Is it the dry but subtly sour spice of the Hunan region or the numbing heat of the Sichuan region? The answer comes down to unique preferences. Those who prefer a more intense heat may enjoy Hunan dishes more while those who look for a unique type of spice may look to Szechuan dishes instead. We invite you to try both flavors and form your own ideas about which one reigns supreme.
If you’re a fan of these flavors, you may also want to try them in snack form! Jackson’s Sweet Potato Chips has recently it's developing a Szechuan flavored chip of our own that aims to capture the authentic taste of Szechuan cuisine using real oils and high quality ingredients. To get your hands on a bag, you can visit our online store or your local grocery store.
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Uniting for Healthier Fats: Why We Joined The Clean Oil Crew
If you aren’t paying attention to what you eat, you likely consume industrial seed oils like canola, soybean, and sunflower oil without even realizing it. What you also might not realize is that consuming these oils regularly can have detrimental health effects. That’s why more brands are joining the Clean Oil Crew, a collaborative group dedicated to promoting more sustainable cooking oils. These are alternatives to harmful and environmentally-unfriendly options like vegetable oil.
What Is The Clean Oil Crew?
The Clean Oil Crew is an organization created by multiple businesses dedicated to promoting cleaner, healthier, and more sustainable alternatives to commonly used inflammatory oils. Five companies founded the Clean Oil Crew in March 2022 and the group is consistently growing.
Why Are Clean Oils So Important?
There are several reasons why all of the organizations in the Clean Oil Crew are so dedicated to eliminating inflammatory industrial oils and promoting alernatives like coconut oil, olive oil, avocado oil and ghee.
Trans fats: Some industrial oils are high in trans fats. Consumed in excess, these can contribute to heart disease, obesity, diabetes, cancer, and other health concerns. Margarine and non-hydrogenated vegetable oil frequently contain trans fats. Margarine and non-hydrogenated vegetable oil can be found in some ice cream and cookies.
Omega-6 vs Omega-3 imbalance: Human bodies need both omega-6 and omega-3 fatty acids to function, and we can only get these from our diet. We need to get a proper ratio of these fatty acids, about 1:1, to thrive.
Even so, the Western diet encourages people to eat significantly more omega-6 than omega-3. This causes imbalances that can increase the risk of obesity, heart disease, and other severe problems. Oils like soybean, corn, and other seed oils contain omega-6 and can contribute to nutrition imbalances, meaning you should not consume them in excess.
One of the founders of the Clean Oil Crew explained the importance of clean oils when making food: “Vegetable and seed oils are becoming more and more common in our natural food world, which is why we called upon A Dozen Cousins, Cappello’s, Primal Kitchen, and RIND Snacks to help us educate consumers about the processing of clean oils and the benefits of these oils to human health.”
Charles Coristine, CEO of LesserEvil, explained in a press release, “we want everyone to join us and redefine what it means to be a clean brand and conscious consumer.”
Which Brands Are A Part Of The Clean Oil Crew?
Five businesses founded the Clean Oil Crew. They all share the organization’s mission to encourage consumers and other brands to make a change when it comes to the clean unrefined oils they ingest. Since the organization’s start in early 2022, multiple other companies have joined the cause, including Jackson’s.
A Dozen Cousins
A Dozen Cousins creates healthy and sustainable ready-to-eat products inspired by Creole, Caribbean, and Latin American recipes. A Dozen Cousins uses alternatives like avocado oil rather than more common yet unhealthy options.
Cappello’s
Cappello’s sells grain-free pasta, frozen pizza, and vegan cookie dough. Using healthy, sustainable options like coconut oil and olive oil, Cappello’s can reinvent fan-favorite dishes while keeping the flavors you love the most.
LesserEvil
LesserEvil creates various lines of trendy, healthy alternatives to your favorite foods in the snack aisle. Options include Organic Popcorn, Grain-Free Organic Puffs, Grain-Free Egg White Curls, Keto Certified Mini Cookies, and Veggie Sticks.
Primal Kitchen
Primal Kitchen is your one-stop shop for healthy condiments, sauces, cooking oils, pantry staples, and more. You won’t find unhealthy choices on your digital grocery trip to Primal Kitchen. Instead, you’ll discover nutrient-dense oils like avocado oil.
RIND
RIND Snacks makes dried fruit products that include the peel, minimizing waste and using only the most natural of ingredients.
Jackson’s Joins Clean Oil Crew
Jackson’s joined the Clean Oil Crew family in late September 2020 along with other businesses including Brad's Plant Based, which produces veggie chips. Daily Crunch makes nut products while Dalci's makes healthy brownies and blondies. Elavi offers superfood nut butter and various other products.
The team at Jackson’s understands the importance of using clean oils in products. Jackson’s was founded thanks to a family’s need for healthier options after finding that they were rarely available on the shelves at local grocery stores.
“When our son Jackson was diagnosed with a rare autoimmune disorder, our top priority was to find ways to ease his symptoms,” said Megan and Scott Reamer, founders of Jackson’s. “After much trial and error, we discovered that a high-fat, low-carb diet—with an emphasis on coconut oil and other premium fats—greatly improved both his health and quality of life.”
“We set out to make our own [snack foods],” they further explained. “We began cooking locally-grown, thinly-sliced sweet potatoes low and slow in coconut oil on our stovetop. The results were delicious!”
How To Join The Clean Oil Crew
The Clean Oil Crew is always looking for more brands that understand the importance of raising awareness about how vegetable and seed oils affect our health and environment.
If you are a brand interested in joining the Clean Oil Crew or you are a consumer who wants to nominate a brand to join the Clean Oil Crew, fill out the form on the coalition’s official site. In the meantime, check out our delicious selection of Jackson’s Sweet Potato Chips made with clean oils!
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Educational
Kettle Chips vs. Regular Chips: Snack Showdown
Few snacks are as iconic as the mighty potato chip. Today, you have lots of options: ridged chips, regular chips, kettle chips, potato crisps, and more. Of these options, kettle chips are actually the oldest and most traditional. These chips are beloved for their crunch, but how do they compare to today’s regular potato chips? In the battle of kettle vs regular chips, there’s a lot to consider when making your choice.
Kettle vs Regular Chips
Kettle chips are made the same way that the very first potato chips were. They are made from sliced potatoes (thicker than normal) fried in a kettle or vat of hot oil. This submersion process does several things for the flavor of the chip. Each time a new batch of potatoes are added, the temperature of the oil drops and the potatoes take slightly longer to cook. This means that the starch is able to absorb more moisture and dissolve, resulting in a thick, crunchy chip with a richer flavor.
Regular chips are made with a process called continuous fry. This process involves the potatoes being fried on a conveyor belt which continuously moves through hot oil kept at a steady temperature. These chips take less time to cook, making them lighter and crispier than kettle chips.
Jackson’s chips come in many varieties including Classic Kettle and Sweet Potato Chips. Both are kettle-cooked in avocado oil!
Read: Why Avocado Oil Kettle Chips are Taking Over
Are Kettle Chips Healthier?
Not always - kettle chips and regular chips are both made of potatoes fried in oil. Any nutritional difference comes from the type of oil used and flavorings added to the chip. However, some chips are better for you than others. Chips made with quality, real-food ingredients are going to have fewer negatives. Look for chips that avoid cheap, poor-quality ingredients. You can also look for chips made with nutritious, nutrient-dense oils like avocado oil.
Nutrition Information
The nutritional value of potato chips varies based on what is added to the chips during the cooking process. Some chips are ultra processed with colors, flavorings, and preservatives. Others are produced with real ingredients, which lets the natural taste of the potato come through. This keeps saturated fat and sodium levels as low as possible.
Are Kettle Chips Gluten Free?
Potatoes don’t have any gluten in them. Thus, by nature, kettle chips are gluten-free. However, there’s always a chance of cross-contamination in any chip production facility. Additionally, some flavorings may have gluten in them. These include malt vinegar and anything containing wheat starch.
Flavoring Variety
Kettle chips come in many varieties and flavors. If you have a favorite regular potato chip flavor, it’s likely that you’ll be able to find that same flavor in a kettle chip. Due to their longer cooking process, kettle chips usually have a more intense flavor than regular chips.
Jackson’s chips come in many varieties including Sea Salt, Carolina BBQ, and Farmhouse Ranch. Each of these flavors is fresh and delicious, but more importantly, they’re safe for families with gluten sensitivities. Compared to some mass-market options, everything we use in our chips is gluten-free.
Acrylamide and Potato Chips
One additional health concern that people have about potato chips is exposure to acrylamide. Acrylamide can form when starchy foods like potatoes are baked, roasted, or fried at high temperatures. Acrylamide is a carcinogen, but not when you eat it.
There is no link between cancer and dietary acrylamide. The risk of acrylamide comes when you are exposed to it for years during heavy industrial processes. In other words, you don’t need to worry about it and you can continue to enjoy potato chips!
The Benefits of Avocado and Coconut Oil
The type of oil a chip is fried in makes a huge health difference. Most commercially produced chips are fried in seed oils such as corn oil, canola oil, sunflower oil, or safflower oil. These oils are cheap and easy to produce. They don't have a heavy flavor and are favorites for big industrial batches of chips.
However, seed oil-free oils like avocado and coconut, make a world of difference. Avocado oil is beneficial for blood pressure, blood cholesterol, inflammation, and digestion. It contains antioxidants and can enhance the absorption of important nutrients. Coconut oil can improve your HDL (“good”) cholesterol levels and is also an important source of antioxidants. It’s a good source of energy for your brain, too!
About Sweet Potato (and Classic) Chips
Another important chip consideration isn’t just kettle vs regular chips, but potato vs sweet potato chips. At Jackson’s Chips, we only use classic white and premium sweet potatoes for our chips. Sweet potatoes are lower on the glycemic index than regular potatoes and are packed with nutrients.
When you compare sweet potatoes to regular potatoes, you’ll notice that sweet potatoes have more fiber, vitamin C, magnesium, calcium, phosphorus, and potassium. They’re an amazing source of vitamin A as well as beta-carotene.
Read: Sweet Potatoes vs Regular Potatoes
Jackson’s Cooking Process
At Jackson’s, we want to make the tastiest and best chips possible. For us, this means sourcing potatoes and frying them in clean, nutritious avocado oil. We kettle cook all of our chips at low heat, which allows our clean oils to maintain their nutritional value. Lower heat also cooks the potatoes through to give them a uniform crunch without leaving them full of oil. Our cooking process means that you are able to get the full benefits of sweet potatoes and oil without losing nutrients to heat or overprocessing.
We believe that our small-batch chips are the most amazing snacks you can eat. Our chips can be found online or in many national retailers. This includes Costco, Sam’s Club, and many more. Look for our products in a store near you and see for yourself where you stand in the battle of kettle vs. regular chips.
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Educational
10 Amazing Vegan Snacks
While being on a vegan diet is rewarding, it can also be difficult to find foods that don’t contain animal products. Plus, if you don’t have the time or appetite to make a full meal, you need to eat something to temporarily sustain your body. Thankfully, there are a variety of vegan-friendly snacks to choose from!
Healthy Vegan Snacks
As difficult as it may appear, many vegan-friendly snack options are very easy to make. There are several foods that require little to no preparation and are easily found in grocery stores or online. You might even be surprised to learn that snacks like Oreos and Sour Patch Kids are completely vegan! Even so, if you’re looking for healthier snack alternatives, there are a variety of options to choose from. Here are some examples of vegetarian and vegan snacks that are delicious, nutritious, and convenient!
1. Trail Mix
Trail mix is a classic snack that can contain a wide variety of nutritious ingredients. It’s a completely plant-based food that can be a great source of protein, fiber, and fats. Vegan-based trail mix is mixed with foods such as seeds, dried fruit, nuts, crackers, coconut, whole grains, and chocolate. When buying trail mix from the store, pay close attention to its nutrition information to make sure they’re completely vegan. You can also make your own trail mix at home with your favorite ingredients.
2. Fruits With Nut Butter
Fruits paired with your favorite choice of nut butter are always going to be flavorful and nutritious. Fruits are an important part of the vegan diet since they provide essential vitamins, minerals, and fiber. Meanwhile, nut butter is both low carb and rich in protein to help you feel energized. You can choose specific nut butter without additional sugars, salts, and oil if you’d like to increase your snack’s nutritional value. Some popular combinations include bananas and apples with peanut, cashew, or almond butter.
3. Roasted Chickpeas
Also known as garbanzo beans, chickpeas are circular, yellow legumes that are packed with nutritional value. Just one cup of chickpeas provides up to 14 grams of protein along with 71% of the daily value (DV) for folate. Chickpeas are particularly delicious when baked and roasted! Using your preferred choice of seasonings and oil (we recommend avocado oil), you can bake chickpeas to create a crunchy snack! Place them on a baking sheet and place them in the oven at 450 degrees Fahrenheit until they reach your desired texture.
4. Edamame With Sea Salt
If you’ve never heard of edamame, you’ve likely seen them without even realizing it. This is just a fancy word for an immature pod of soybeans. Even so, when boiled or steamed, these little plants become a highly nutritious snack! One cup of edamame contains up to 17 grams of protein in less than 200 calories. Once they’ve been prepared by means of boiling or steaming, add a little sea salt before chewing on the edamame, enjoying the beans inside.
5. Guacamole With Crackers
Guacamole is the quintessential vegan dip. Made from avocado, lime juice, garlic, and onion, it perfectly complements a variety of other vegan-friendly snacks! Guacamole can be made at home or purchased without additional ingredients like sugar and salt. Since it’s made from avocado, it’s a very nutritious dip full of monounsaturated fats, potassium, and fiber. Paired with 100% whole grain crackers, guacamole is a very nutritious snack!
6. Fruit Leather
Looking for alternative fruity snacks? Look no further than fruit leather! These delicious and healthy snacks are made from thinly flattened fruit puree. These are dried and sliced before being made as vegan-friendly snacks. These include similarly nutritious ingredients as their fruit counterparts. Fruit leather can also be rich in fiber, vitamins, and minerals. Even so, if you purchase pre-packaged fruit leather, make sure to read the labels carefully to avoid added sugars or colors.
7. Smoothies
A snacking staple, smoothies are incredibly adaptable and capable of being made of fruits or veggies. They’re great for busy people as they can be packaged and consumed on the go. Many people pair fruits and vegetables that are rich in vitamins and minerals to get their necessary nutrients. Smoothie bases can consist of plant-based milk or water with foods such as bananas, spinach, berries, or kale.
8. Nut and Fruit Bars
Need a quick snack to get you through the day? A fruit or nut bar will be able to energize you until your next meal! It should be mentioned that certain brands are more vegan-friendly than others, so it’s always important to read nutrition labels carefully. Some well-known vegan brands include LaraBars, KIND bars, and GoMacro bars. You can also make your own fruit and nut bars so you know exactly what you’re consuming and which nutrients your body needs.
9. Dark Chocolate
Contrary to popular belief, certain types of chocolate can be somewhat healthy in moderation. Many people need to satisfy their sweet tooth somehow, but that can feel difficult when on a vegan diet. If you need a sweeter snack to satisfy your taste buds, eat a few bars of dark chocolate. Dark chocolate is also very versatile, capable of pairing up with many of the previously mentioned snacks. Try to look for dark chocolate bars with at least 65% cacao to get some nutritional benefits from its plant compounds.
10. Veggie Chips
On the flip side, if you’re in need of something a little more crunchy and salty, veggie chips are a fantastic vegan snack. If you’d like to make them yourself at home, check out our homemade sweet potato chips recipe. Of course, you can visit our online store to purchase a bag of Jackson’s Sweet Potato Chips today!
Depending on the type of vegetable you choose, veggie chips can be very nutritious. For example, sweet potato chips are an excellent low calorie source of vitamin A.
If you’re on a vegan diet and searching for the perfect snack to invigorate your day, look no further than Jackson’s Sweet Potato Chips! Our delicious munchables are completely vegan, gluten free, and paleo-friendly, making them a great addition to any healthy vegan snack list.
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Avocado Oil
What is Cold Pressed Oil?
It’s possible that you know about refined, unrefined, and extra virgin cooking oils, but have you ever learned about cold-pressed oils? Cold-pressed unrefined oils are made using a different process than expeller-pressed oils. They can be a healthy and delicious flavor enhancer to foods, since cold-pressed oils are high-quality, with a better flavor profile than other cooking oils.
Here’s what you need to know about cold-pressed oils and how they can be beneficial for your health.
What is Cold Pressed Oil?
Cold-pressed oil refers to an ingredient that’s ground to a paste, then pressed by an oil stone, separating the oil from the ingredient. Cold-pressed oils can be made out of many different fruits, vegetables, and seeds.
To be considered cold-pressed, the ingredient must not be heated above 120 degrees Fahrenheit according to Penn State University. In Europe, the standards are even higher - temperatures may not exceed 80 degrees Fahrenheit (or 27 Celsius).
Cold-pressed oils tend to have a more enjoyable flavor while retaining strong nutritional properties, like vitamin E, vitamin K, and unsaturated fats (ie: fats). It makes sense that they do. Cold-pressed oils are created with the “first pass” of the press and are the purest variety of oil available. However, many manufacturers see the cold-pressing process as inefficient, since the process creates a lower amount of oil than other manufacturing processes. Because of this, some manufacturers will try and eke out all the oil they can get from the olives, using heat, chemicals, or both to obtain more oil to sell on the market. This results in an inferior product with a strong flavor profile that is often not enjoyable. If you’ve ever had inexpensive olive oil from the supermarket, you’ve probably experienced expeller-pressed or refined oils. In fact, if you think you hate the flavor of olive oil, try finding a local supplier of cold-pressed oils before you make your final decision. It just might change your life!
History of Cold-Pressed Oil
The history of cold-pressed oils traces all the way back to the Indus Valley Civilization, roughly 5,000 years ago. This was discovered after charred remnants of ancient oil-pressing machines and sesame seeds were found among the ruins of Harappa. Since then, the majority of cold-pressed oil’s history and mastery originate from India.
People in India describe cold-pressed ingredients as “Chekku,” “Ghani,” and “Kolhu” oil. This traces back to an ancient instrument known as a Ghani. This was a mortar and pestle tool typically made from wood or stone. This long, oval-shaped device allowed people to crush oilseeds and create some of the first known cold-pressed oils.
How is Cold-Pressed Oil Made?
A variety of ingredients can be used to make cold-pressed oils. However, this process is commonly utilized to make olive, avocado, flaxseed, sunflower, pumpkin, and peanut oils. The process begins with fruits, seeds, or nuts being ground into a paste. This is slowly stirred to encourage the oil to separate from its solid parts.
Once the oil begins to separate and clump together, pressure is applied to the mixture. This enables the oil to come out. This can be done one of two ways: by stone or machine. If the oil is extracted by machine, manufacturers must keep it within a certain degree of temperature. Friction will inherently generate a mild amount of warmth, so it’s important to monitor heat build-up to classify it as cold-pressed.
Defining “Expeller Pressed”
When searching for cold-pressed oils, you might run into words like “expeller pressed.” What does this mean? Are there significant differences between oils that have been expeller-pressed and traditionally cold-pressed oils? There are minor differences between these methods of pressing, although they will still be raw oils.
“Expeller pressed” simply means that the oil was processed using a machine with mild amounts of heat. While this isn’t completely separate from stone-pressed oils, it’s important to do your research before purchasing a certain type of cold-pressed oil. Read the labels carefully and stick with consistent distributors. Cold-pressed oils fully retain their taste and nutritious properties, so it’s important to select ingredients that support your dietary choices.
Nutrients in Cold Pressed Oil
Their high nutritional value sets cold-pressed oils apart from more commonly seen brands in grocery stores. As stated above, cold-pressed oils are extremely high in unsaturated fats and vitamins. Cold-pressed oils also have powerful antioxidants and plant compounds like oleuropein and hydroxytyrosol, and may be a major factor in the health benefits of the Mediterranean diet.
These have the potential to prevent a variety of chronic conditions, particularly cardiovascular diseases. Cold-pressed oils may contain at least 30 plant compounds that contribute to anti-inflammatory benefits and effective antioxidant properties.
To give you a better understanding of their nutritional value, just one tablespoon (15 ml) of cold-pressed oil can contain:
119 calories
2 grams of saturated fat
10 grams of monosaturated fat
1.5 grams of polyunsaturated fat
12.9% of the daily value (DV) of Vitamin E
6.8% of the DV of vitamin K
Potential Health Benefits of Cold Pressed Oil
Contains fats
The U.S. Department of Agriculture (USDA) recommends that people consume 20-35% of their calories from mostly unsaturated fats. Thankfully, that’s pretty much what cold-pressed oils are, with 71% of their unsaturated fats coming from something called oleic acid.
This specific unsaturated fat may contribute to lower levels of LDL (bad) cholesterol. Cold-pressed oils are also filled with omega-6 and omega-3 fatty acids, which support the body’s immune system.
Potentially Reduces Inflammation
Recent studies suggest that the high amount of fats, antioxidants, and plant compounds found in cold-pressed oils may reduce inflammation.
Prolonged, low-grade inflammation may be associated with medical conditions like heart disease, diabetes, and cancer. In fact, a compound commonly found in cold-pressed oils called oleocanthal acts like ibuprofen. While researchers are still learning more about cold-pressed oils’ anti-inflammatory properties, it’s certainly a promising start.
Heart Healthy
Including cold-pressed oils in your cooking routine could reduce your risk of heart disease. Unfortunately, cardiovascular-related conditions continue to be the leading cause of death for people of all gender identities worldwide.
Thankfully, many studies have proven a correlation between foods made with cold-pressed oils and lower levels of LDL cholesterol. These same studies also found decreased levels of blood pressure with cold-pressed oils. These are all hopeful signs that cold-pressed oils are heart-healthy.
Cooking Uses of Cold Pressed Oil
Cold-pressed oils generally tend to be healthier ingredients for people on specific diets. Even if you don’t use cold-pressed oils for a particular purpose, many people find them to be quite tasty. They retain such a pleasant flavor that they can make a significant difference in your meal choices. Here are five ways to use cold pressed oils in cooking:
Salad Dressings
Drizzle cold-pressed oil, such as extra virgin olive oil or cold-pressed avocado oil, over your salads to enhance their flavor. Combine it with balsamic vinegar, lemon juice, or your favorite herbs and spices to create delicious and nutritious dressings.
Dipping Oil for Bread
Create a flavorful dipping oil for bread by combining cold-pressed olive oil with balsamic vinegar, minced garlic, and a sprinkle of herbs. It serves as a tasty alternative to butter and adds a gourmet touch to your bread.
Marinades for Grilling
Use cold-pressed oils in marinades for meats, fish, or vegetables before grilling. The oil can help tenderize and infuse flavors into the ingredients. Consider blends with herbs, garlic, or citrus for added complexity.
Drizzling Over Cooked Vegetables
After roasting or steaming vegetables, drizzle them with a bit of cold-pressed oil for a finishing touch. This not only adds richness but also enhances the overall taste of the vegetables.
Homemade Pesto or Sauce
Incorporate cold-pressed oils into homemade pesto or sauces. Use basil, garlic, nuts, Parmesan cheese, and cold-pressed olive oil to create a vibrant pesto for pasta, or blend tomatoes, herbs, for a flavorful sauce.
Tip: It’s best to reserve cold-pressed oils for low to medium-temperature recipes since heat reduces the health benefits of cold-pressed oils. In other words, cold-pressed oils should be looked at as a flavor enhancement rather than a cooking oil.
If you’re looking for tasty snacks made with unrefined oils, look no further than Jackson’s Sweet Potato Chips!
Also, if you enjoyed learning about cold-pressed oils, check out our blog featuring other helpful information about these kinds of ingredients. Please visit our online store to buy our delicious sweet potato chips!
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Educational
Reducing the Hateful Eight: Are Seed Oils Healthy?
Over the past few years, health professionals have begun to state that seed oils aren’t good for you. Seed oils have become such pariahs, that they are referred to as the hateful eight. Those oils are:
Canola
Corn
Cottonseed
Soy
Sunflower
Safflower
Grapeseed
Rice Bran
These oils are blamed for many sicknesses and symptoms such as headaches and heart disease. However, sometimes seed oils are also listed as wonderful additions to meals thanks to their connection to weight loss and an increase in energy.
So, which is it? Are these seed oils actually bad for you or are they good for you? Keep reading to find out!
Why Seed Oils Are Bad for You
Many seed oils fall under the category of industrialized oil. These are highly processed and highly refined oils with harsh chemicals and heat to produce a consistent product.
What does this mean when it comes to The Hateful Eight?
Inflammation
When oils are heated and cooled on a regular basis, they begin to oxidize and form trans fats. Trans fats are inherently related to inflammation and so are oxidized fats and saturated fats. Fats can become rancid or oxidized over time. Seed oils skip the timeline and start on the shelf with oxidized, inflammation inducing fats. Read more on Getting Started with an Anti-Inflammatory Diet.
Repeated Heating
The other issue with seed oils is their use in restaurants, frying, and many snacks and preserved foods. Seed oils are used regularly to fry and cook different foods over and over again throughout the day. Not only are seed oils already heat processed, but the additional heating and cooling allows a dangerous build up of free-radicals and lipid peroxides.
Trans Fats
When seed oils are heated, one of the byproducts is trans fats. According to the American Heart Association, trans fats are related to higher blood cholesterol, an increase in inflammation as well as an increase in the number of heart attacks a person can have.
Imbalanced Omegas
Oils always contain a combination of polyunsaturated, monounsaturated, and saturated fats. Different oils are going to have different concentrations which changes some of the health benefits of different oils.
When it comes to seed oils, they have high concentrations of a polyunsaturated fat called omega-6. Omega-6 is important for human health, but an imbalance between omega-6 and omega-3 relate to an increase in health issues. The general ratio of six to three that humans need is a 1:1 ratio.
What is the actual estimated ration? Somewhere between 10:1 and 20:1! This is why it is important to reduce or eliminate seed oils from your diet. Without the proper ratio, the increase in omega-6 relates directly to an increase in inflammation. (source: consumerreports.org)
Toxic Byproducts and Additives
One of the main solvents that are used to ensure that the oil is clean is hexane. Hexane is an organic chemical that is known for it’s carcinogenic properties and intensely funky smell. When hexane is used, companies have to reduce the smell and taste of the hexane processed oil by adding deodorants to the oil.
It isn’t clear if consumed hexane causes issues: when it is inhaled it can cause lung damage and additional health problems. Not only do seed oils have these potential hexane molecules, they also have trans fats and lipid peroxidases (essentially cell destroyers) that build up during the refining process.
Some oils have added synthetic antioxidants added to the oil in order to try and rebalance the oil. These antioxidants are BHA, BHT, and TBHQ which have been connected to carcinogenic and immune disrupting symptoms.
Polyunsaturated Fatty Acids
While the abbreviation, PUFA, is fun to say, PUFAs are not exactly the best fat to eat. Seed oils, whether or not they are refined, are going to have PUFAs. Something to keep in mind is that polyunsaturated fats are prone to oxidation and will increase inflammation in the body. If you are consistently eating seed oils, then you are going to have a high concentration of PUFAs in your body.
Here's Jackson's Co-Founder Scott Reamer talking the Science behind PUFAs:
Genetic Modification and Evolutionary Mismatch
It should come as no surprise that seed oils, especially industrial seed oils, come from genetically modified plants. There is little to no research on how these genetic changes can affect the human body: sounds like another reason to avoid industrial seed oils.
Evolutionary mismatch is an interesting concept that highlights that human genes are matched to a modern environment. What this means is that there is an abundance of carbohydrates that the body isn’t meant to consistently process. When the biology and dietary needs of people aren’t taken into consideration, then snacks and other foods result in an increase in disease and weight gain. (Source: chriskresser.com)
Why Seed Oils Are Good for You
Like I stated earlier, there’s a lot of information out there about seed oils. The most interesting part about the demonization of seed oils is that it isn’t fully backed by research! Much of the data doesn’t support the arguments of internet “experts” even if the oil contains potentially dangerous chemicals.
The Human Body Needs Omega 6
Omega-6 is an extremely important fat. When it is found in whole foods, then the fat works well into any diet. Other research has shown that an increase in omega 6 relates to lower cholesterol, lower blood sugar, and reduced heart disease risk.
Phytochemicals Are Still There
Even though oils are generally healthier than other fats, they can still have a downside. At some point, it has been stated that seed oils lose most of their plant compounds (or phytochemicals) during the refinement process. That loss supposedly leads to additional health issues.
Ready for a surprise? Research doesn’t back the idea that phytochemicals are lost in the refinement process. (source: Goop.com)
Heart Health
Among many health concerns, one is the heart. Poly and monosaturated fats can lower blood cholesterol and there has been research from the 1900’s that relates to a decrease in LDLs with an increase in canola oil consumption. Additionally, there has been research that shows an increase in PUFA intake reduces the risk of coronary heart disease and cardiovascular disease.
Not Inflammatory
At this point in time, there aren’t controlled human studies on the relationship between seed fats and an increase in inflammation. There have also been several studies on how an increase in omega-6 fats actually decreases the amount of inflammation in the human body.
Cold Pressed
Something to keep in mind is that if you can find cold pressed vegetable oil, the benefits are even greater. Regular oils are also okay, but cold pressed does remove additional issues of broken down fats.
The Bottom Line on Seed Oils
Seed Oils have been an increasingly used oil since the 1900’s. Since then, seed oils have a bad representation because, whether we like it or not, they are highly processed and refined. In this blog the commentary on pros and cons of seed oil have been covered. In our experience, seed oils can lead to dangerous inflammation in those with auto-immune diseases.
For most Americans, it is important to remember that the entire American diet needs to be changed. Seed oils in combination with the American diet lead to additional complications.
We don’t use seed oils because they can be related to health issues, and we stand by our statement: better ingredients lead to better snacks. Does this make seed oils inherently bad? No. Seed oils are under such fire right now that it is wise to decrease or eliminate seed oils from your diet.
Happy snacking!
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Educational
Down With Sodium and Hurray for Flavorful Snacks!
It is a well-known fact that many people eat way too much salt. It’s everywhere especially in restaurants and in pre-prepared foods. According to the CDC, it is recommended to stay below 2,300 mg of sodium daily.
If that is the case, then how can you find low sodium snacks that are also good for your heart? They are so hard to find and even low sodium foods can have high sodium!
Why is too Much Salt a Bad Thing?
The body needs sodium. Without it in our bodies, our nerves begin to shut down and the human brain begins to have issues working.
There is a laundry list of side effects and potential diseases that can affect the body if the daily sodium intake is constantly too high. There’s the short term bloat, swelling, and inflammation; and then the long term heart disease, stroke, kidney disease, hypertension and kidney stones … and that’s the short list.
It doesn’t matter who you are: if you consume too much salt, there will be a side effect or two.
If that isn’t concerning enough, eating too much sodium can cause the body to add water to the circulatory system. The excess water causes water retention and increases blood volume to dangerous levels: this is why you feel thirsty when eating salty snacks. When blood levels are chronically high, this causes stress on the veins, arteries, and organs connected to the circulatory system which includes the kidneys.
How to Reduce Your Daily Sodium Intake
The fastest way to reduce daily sodium intake is to stick to low sodium snacks, foods, and unsalted variations of go-to snacks. Mass produced low-sodium options can still be full of salt. This is the reason why we have our Unsalted Sweet Potato Kettle Chips: healthier options, healthier ingredients, heroic snacks!
Other than religiously reading nutrition labels, here are a few pointers on how to reduce your daily sodium intake:
Anything that is pickled, brined, barbecued, cured, smoked, and more is going to have higher sodium content.
Ask for no salt or no added salt at restaurants.
Ask for the nutrition facts at chain restaurants.
Buy veggies that don’t have salty sauces included.
Check the sodium levels on all packaged foods.
Check your condiments and go for low or reduced salat versions.
Cook pastas, rice, and hot cereal without salt.
Cook your food in a variety of ways to bring out natural flavors.
Drain and rinse canned beans: most of the sodium is in the liquid!
Eat foods with higher potassium levels.
Look for unsalted canned vegetables.
Pick fresh and frozen meats without sodium solution.
Reduce sodium by combining low/no sodium food with regular food.
Season your food with anything from garlic to citrus.
Stick with portion control.
Taste before adding salt.
Another great way to reduce your sodium intake is to take a peep at the snacks we’ve collected below!
Low Sodium Snack Recipes
If you are on a low sodium diet, or you want to reduce your daily sodium intake, there are several snacks that you can quickly make and add to your meal plan.
Fruits and Vegetables - Naturally Low Sodium
Whole fruits and veggies are always a great low sodium snack.
Apples
Bananas
Blueberries
Broccoli
Cabbage
Carrots
Cauliflower
Clementines or oranges
Cucumber
Melon
Pineapple chunks
Raspberries
Strawberries
Edamame
Quick Homemade Low Sodium Snacks
These quick snacks can be prepared ahead of time or made in fifteen minutes.
Avocado Toast
Apple and Peanut Butter
Ants on a Log
Yogurt Parfait
Homemade Popcorn
Dates and Nut Butter
Prepared Low Sodium Snacks
Pre-prepared snacks are great to have in the refrigerator or pantry.
Veggies and Greek Yogurt Dip
Homemade trail mix
Kale Chips
Homemade hummus and Veggies
Oven-Dried Tomatoes
Fruit and Veggie Smoothies
Overnight Oats
Unsalted Snacks
Dried unsalted edamame
Unsalted nuts
Unsalted Sweet Potato Chips
Conclusion - Low Sodium Snacks
The best snack you can grab, in our opinion, is Jackson’s Unsalted Sweet Potato Kettle Chips. Unlike low-sodium foods or reduced-sodium foods, our chips boast exactly 0mg of sodium! Instead, the flavor in our chips comes directly from ancestral coconut oil and nutrient dense sweet potatoes.
Since salt can cause so much inflammation when eaten in excess, we decided long ago to have an unsalted version of our delicious chips. Not only can you snack on the several items we gave above, but you can also add our chips to any meal be it breakfast, lunch, or dinner. Check out our recipes here to get your creativity flowing!
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Educational
Guide To Polyunsaturated Fats (PUFA)
Although they’re commonly associated with negative health effects, your approach to fats should not be as black-and-white as some may lead you to believe. In fact, some types of fats are quite beneficial. One of the most common but least talked about is polyunsaturated fats. Let’s discuss polyunsaturated fats (also known as PUFAs) and their role in your meal planning.
What Are Polyunsaturated Fats?
Polyunsaturated fats are a type of dietary fat that can be found in both plant and animal foods.
Polyunsaturated fat differs in makeup from saturated fats. The key difference is that saturated fats don’t contain any double bonds in their chemical structure. Meanwhile, unsaturated fats contain multiple double bonds. Polyunsaturated fats are a type of saturated fat that contain multiple double bonds.
Polyunsaturated fats include fatty acids called omega-3 and omega-6, which are essential for our bodies to function properly. You can only get these fatty acids from your diet, as your body does not produce them naturally. This makes it necessary to consume minor amounts of polyunsaturated fats.
Dangers Of Polyunsaturated Fats
Though there are a few known benefits to polyunsaturated fats, many Americans consume them in excess. Consuming polyunsaturated fats in an improper manner can be detrimental to your health over time. As such, it is important to familiarize yourself with the effects of polyunsaturated fats on your body.
Inflammation
Just as it is important to monitor the overall amount of polyunsaturated fat you consume, you should consider the ratio of omega-6 versus omega-3-heavy polyunsaturated fats in your diet. Most Americans consume far too much omega-6 as compared to omega-3. Omega-6 is known to be inflammatory and contributes to poor health. Omega-6 fatty acids can be found in oils like soybean and corn and are a part of most fried foods.
Oxidative Stress
Another subtle yet insidious danger associated with polyunsaturated fats is their susceptibility to oxidative damage. These fats are prone to oxidation, a process that generates harmful free radicals in your body. These free radicals can damage cells and DNA, potentially accelerating the aging process and increasing the risk of chronic diseases, including cancer.
High Calories
This calorie-dense fat does not fill you up quickly but contains a lot of calories. Try to use moderation when making meals containing polyunsaturated fats.
Here's Jackson's Co-Founder Scott Reamer breaking down why poluyunsaturated fats can be harmful:
What Foods Contain Polyunsaturated Fats?
Dietary fats can be found in particularly high concentrations in various foods. For example, plant-based oils are one of the most common sources of polyunsaturated fats. They are usually high in omega-6 fatty acids.
You can find polyunsaturated fats with omega-6 fatty acids in the following oils:
Soybean oil
Corn oil
Sunflower oil
Rapeseed oil
Olive oil
Flax oil
Safflower oil
Polyunsaturated fats, mostly in the form of omega-3’s are also present in the following foods:
Walnuts
Tofu
Soybeans
Avocados
Fish (especially salmon)
As you can see, omega-6 fatty acids are more prominent in oils while omega-3 fatty acids exist in nuts, soy, and fish. To ensure a proper balance of omega-6 and omega-3 fatty acids, you should ensure that your diet is not heavier in omega-6s than omega-3s. Avoiding oils like soybean, corn, sunflower, and flax oil can make it significantly easier to cut down on the amount of polyunsaturated fat in your diet.
How To Reduce Polyunsatured Fats In Your Diet
Eating too many foods that are high in polyunsaturated fats can make you feel sick, drain your energy, and increase inflammation in your body. As such, if you believe you are consuming an excess of polyunsaturated fats, it is important to cut back as soon as possible. Thankfully, if you’re open to making changes, it isn’t too hard to portion these fats. Here are a few tips for minimizing the number of polyunsaturated fats in your diet.
Check Nutrition Labels
If you don’t know what is going into your body daily, it is impossible for you to determine how much polyunsaturated fat you are already consuming. This can also make it difficult to determine how much you need to portion to maintain a healthier diet. As such, it is important to check the nutrition labels and stay informed about the food you consume. You should pay special attention to the specific types of fats in your food.
Make Replacements
It isn’t always practical to completely remove all the foods you enjoy from your diet if they include high levels of polyunsaturated fats. Rather than eliminating foods from your diet, you can replace them with a better version of what you’re already eating.
For example, if your favorite food is fried chicken, you probably consume a lot of unhealthy polyunsaturated fat because of the oil the chicken is fried in. For a healthier option, you can opt for grilled or baked chicken instead of fried. Alternatively, you can replace oils that are high in polyunsaturated fats like corn oil with substitutes like coconut oil or avocado oil.
Cook at Home
When you cook your meals at home, you have better control over the ingredients and cooking methods. This allows you to choose healthier oils, control portion sizes, and minimize the use of polyunsaturated fat-laden cooking techniques.
Snack Smartly
Opt for snacks low in polyunsaturated fats like fresh fruits, vegetables, nuts (in moderation), yogurt, and consider Jackson's variety of Avocado Oil Kettle-Cooked Sweet Potato Chips for a satisfying, low-polyunsaturated fat alternative.
Increase Monounsaturated Fats
Focus on incorporating monounsaturated fats into your diet, which are considered heart-healthy. Foods like avocados, nuts, and olive oil are good sources of monounsaturated fats.Remember, it's essential to consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have specific health concerns or conditions.
Conclusion
While ingesting some polyunsaturated fats is necessary for your health, it’s best to consume these foods in moderation. Most Americans consume them to an excessive degree, contributing to inflammation and other health issues.
If you're a fan of snacks like potato chips but cringe at the thought of eliminating them from your diet, don't fret! Purchase a bag of Jackson's Sweet Potato chips! Our products don’t contain any polyunsaturated fats, making our sweet potato chips a better and tasty option for anyone living with dietary restrictions! Visit our online store to purchase our delicious non pufa sweet potato chips today!
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