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Easy Anti-Inflammatory Breakfast Ideas

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.
Educational
Heathy Paleo Friendly Snacks for the whole family

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
Educational
Jackson's Chips Proudly Kettle Cooked vs Regular Chips

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.
Educational
What's so bad about Seed Oil? graphic

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!
Educational
low sodium snacks graphic with sunglasses and sweet potato chips

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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Jackson's Chips Donation

Jackson's Makes Friends With Muskego Food Pantry

Recently, our partners over at the Muskego Food Pantry swung by to pick up our recent donation. With our chips being manufactured in Muskego, WI, it feels super to help such an important partner in our community. It feels even better that we were able to fill their whole truck! Please remember to donate to your local food pantry if you are able to, especially as the temperate drops in the coming months! Look Here to Shop for Jackson's!
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"Now at Costco Wholesale"

Jackson's Now At Costco!

Update: Jackson’s Sweet Potato Chips are currently in Costco locations nationwide! Attention snackers in the Northeast! A 16oz club size bag of Sweet Potato Chips made in Avocado Oil with Sea Salt is now available at your local Costco. Check out our store locator to find all the retailers near you. How many locations are in the Northeast? Here's the full list: 200 Federal Road Brookfield CT 6804 284 Flanders Rd East Lyme CT 6333 75 Freshwater Blvd Enfield CT 6082 1718 Boston Post Rd Milford CT 6460 405 Hartford Road New Britain CT 6053 779 Connecticut Ave Norwalk CT 6854 1220 Tamarack Ave South Windsor CT 6074 3600 East Main St Waterbury CT 6705 2441 N.E. Market St Washington DC 20018 900 Center Blvd Newark DE 19702 120 Stockwell Dr Avon MA 2322 11 Newbury St Danvers MA 1923 400 Commercial Circle Dedham MA 2026 2 Mystic View Rd Everett MA 2149 71 Second Ave Waltham MA 2451 119 Dagget Dr West Springfield MA 1089 9919 Pulaski Hwy Baltimore MD 21220 10270 Run Mill Circle Baltimore MD 21117 10925 Baltimore Ave Beltsville MD 20705 16006 Crain Hwy SE Brandywine MD 20613 6675 Marie Curie Dr Elkridge MD 21075 10 Monocacy Blvd Frederick MD 21704 880 Russell Ave Gaithersburg MD 20879 575 Ordnance Rd Glen Burnie MD 21060 7077 Arundel Mills Circle Hanover MD 21076 2400 Five Lees Ave Lanham MD 20706 11160 Veirs Mill Road Wheaton MD 20902 311 Daniel Webster Hwy Nashua NH 3060 21 Goldsborough Drive Bayonne NJ 7002 465 Route 70 Brick NJ 8723 325 Promenade Blvd Bridgewater NJ 8807 650 Garden Park Blvd Cherry Hill NJ 8002 20 Bridewell Place Clifton NJ 7014 156 State Rte 10 West East Hanover NJ 7936 2210 Route 27 North Edison NJ 8817 24 Walter E Froan Blvd N. Flemington NJ 8822 2835 Rte 35 Hazlet NJ 7730 4100 Quakerbridge Road Lawrence Township NJ 8648 18 US 9 North Morganville NJ 7751 100 Centeron Rd Mount Laurel NJ 8054 100 Grand Avenue North Brunswick NJ 8902 1290 US-22 North Plainfield NJ 7060 2361 Hwy 66 Ocean NJ 7712 245 Stafford Park Blvd Stafford Township NJ 8050 2 Teterboro Landing Drive Teterboro NJ 7608 1055 Hudson St Union NJ 7083 149 State Route 23 Wayne NJ 7470 315 State Route 15 North Wharton NJ 07885-1222 976 Third Ave Brooklyn NY 11232 120 Twnship Blvd Camillus NY 13031 10 Garret Place Commack NY 11725 125 Beacon Dr Holbrook NY 11741 605 Rockaway Turnpike Lawrence NY 11559 32-50 Vernon Blvd Long Island City NY 11106 625 Broadhollow Rd Melville NY 11747 50 Overlook Blvd Nanuet NY 10954 3000 Middle Country Rd Nesconset NY 11767 1 Industrial Lane New Rochelle NY 10805 517 E. 117th St New York NY 10035 3705 Hampton Road Oceanside NY 11572 1 Westchester Ave Port Chester NY 10573 61-35 Junction Blvd Rego Park NY 11374-2772 1768 Old Country Road Riverhead NY 11901 335 Westfall Road Rochester NY 14620 2975 Richmond Ave Staten Island NY 10314 1250 Old Country Rd Westbury NY 11590 20 Stew Leonard Dr Yonkers NY 10710 791 North Krocks Road Allentown PA 18106 1050 Cranberry Square Dr Cranberry TWP PA 16066 700 Evergreen Drive Glen Mills PA 19342 5125 Jonestown RdSte 221 Harrisburg PA 17112 201 Allendale Road King of Prussia PA 19406 1875 Hempstead Rd Lancaster PA 17607 740 Upper State Rd North Wales PA 19454 202 Costco Dr Pittsburgh PA 15205 14 W Lightcap Road Pottstown PA 19464 100 Veterans Way Warminster PA 18974 501 West Waterfront Dr West Homestead PA 15120 7940 Richmond Highway Alexandria VA 22306 1200 South Fern St Arlington VA 22202 14390 Chantilly Crossing Chantilly VA 20151 3171 District Avenue Charlottesville VA 22902 4725 West Ox Rd Fairfax VA 22030 3102 Plank Rd #600 Fredericksburg VA 22407 9650 West Broad St Glen Allen VA 23060 1830 Reservoir Rd Harrisonburg VA 22801 1300 Edwards Ferry Rd Leesburg VA 20176 10701 Sudley Manor Dr Manassas VA 20109 12121 Jefferson Ave Newport News VA 23602 850 Glenrock Rd Norfolk VA 23502 1401 Mall Drive Richmond VA 23235 7373 Boston Blvd Springfield VA 22153 21398 Price/Cascades Plaza Sterling VA 20164 251 Front Royal Pike Winchester VA 22602 2700 Potomac Mills CircleSte 200 Woodbridge VA 22192 218 Lower Mountain View Rd Colchester VT 5446 For other locations and retailers visit the store locator Not located in the northeast? Find us here!
Recipe
Sweet Potato Chips Breaded Chicken Nuggets Recipe

Breaded Chicken Nuggets and Frosty Dupe Recipe

If you're living your life gluten-free and really miss out on chicken nuggets, then do we have the recipe for you! Our good friend Nicola Burbank gave us an amazing recipe that allows you to enjoy a fast food chicken nugget AND frosty that you can make at home! Make sure you get your favorite bag of Jackson's Chips for this one. Nicola used our Avocado Oil Sea Salt chips, but try using our Avocado Oil BBQ or Spicy Jalapeño chips for some extra flavor! Do you have a favorite recipe that uses Jackson's sweet potato chips as an ingredient? We'd love to try it! Email us info@jacksonschips.com Below is the full recipe and a How-To video! Wendy's Chicken Nugget Dupe Ingredients: 1 bag Jackson chips sea salt (or any flavor of your choosing) 1/2 cup gluten free baking flour (I used Bob's Redmill 1 to 1) 1/2 tbls chili powder 1/2 tsp paprika 1/4 tsp garlic powder 1/4 tsp sea salt 2 cups almond milk 1 egg 1 lbs Chicken breast Directions: Cut chicken into nugget sized pieces and place in a medium bowl and add almond milk. Let refrigerate for 1 hour. While chicken and milk sit make breadcrumb. Place Jackson chips in a food processor or blender and blend till a breadcrumb consistency. In a large ziplock bag add breadcrumb from your chips, flour and seasoning and mix well. Once chicken is ready scramble 1 egg and fold into milk mixture. Using a fork or tongs take chicken out of milk/egg mixture and add to the ziplock bag with breading seal bag once all chicken is added and shake to combine chicken and breading. Preheat oven to 400 degrees and line a medium baking sheet with parchment paper add chicken and bake for 12-15 minutes each side or until crisp and chicken is cooked. Wendy's Frosty Protein Packed Dupe Ingredients: 1/4 cup almond + coconut creamer 1/2 cup dairy free chocolate ice cream 1 scoop chocolate protein powder Directions: In a blender add all ingredients and blend well till a frosty like consistency. Pair with Jackson Chip's Chicken Nuggets! And of course, don't forget to shop Jackson's Chips on our website at the link below! BUY CHIPS HERE
Everyday SuperHero
Everyday Superhero Mahi

#EverdaySuperhero - Mahi

Meet our newest #EverdaySuperhero Mahi!⁠⁠As a Monte Vista Women's Varsity basketball player, Mahi does a lot for the game on and off the court! She has her own podcast, @she.can.ball, where she is on a mission to empower the next generation of female basketball players. ⁠⁠She also shares her Jackson's Chips with her teammates!⁠⁠Thank you for being so super Mahi! Everyone, go check out her podcast! /pages/superhero Check out this Everyday Superhero!
Everyday SuperHero
happy national coloring book day - free printable pdf e-book

Happy National Coloring Book Day

Celebrate National Coloring Book Day with us and download Jackson's new coloring pages Coloring isn't just for kiddos! There are actually lots of great benefits for adults to spend some free time coloring. Here are some benefits of coloring... Relaxes your brain and improves brain function Induces meditative state Improves sleep Improves focus Reduces Anxiety So, grab those colored pencils and have some fun! Whether you color inside or outside the lines, we'd love to see your work! Tag us on social #SnackSuper or send a pic to info@jacksonschips.com Download Now!
Educational
bowl of sweet potato chips

Sweet Potato Chips - The Breakdown

It's midday. The craving hits. Your feet are already moving toward the pantry before your brain has a chance to weigh in. Sound familiar? We get it. That salty, crunchy chip craving is real, and there's no point fighting it. The better question is: what's in your pantry when that moment comes? If you've been curious about sweet potato chips specifically — what makes them different, how they're made, and what to look for on the label — you're in the right place. Let's break it all down. How sweet potato chips are made Not all sweet potato chips are created equal, and the method of cooking matters more than most people realize. There are baked chips, air-fried chips, and kettle-cooked chips — and each one delivers a noticeably different texture and flavor experience. At Jackson's, the sweet potato chips are kettle-cooked in avocado oil. That process produces a satisfying, uniform crunch that holds up without leaving the chip greasy or soggy. Real sweet potatoes. Avocado oil. Seasoning. That's the foundation. Why avocado oil The oil used to cook a chip is one of the most important things to look at on an ingredient label. Many chips on store shelves are made with oils like canola, sunflower, safflower, soybean, or corn oil. These are sometimes referred to as seed oils, and they're worth knowing about. From a cooking standpoint, many high-PUFA (polyunsaturated fatty acid) oils are more prone to oxidation when exposed to heat, which can affect the quality of the final product [1]. If you want to dig deeper into how different oils compare, our post on avocado oil vs. grapeseed oil is a good place to start. Jackson's uses avocado oil exclusively. Every bag, every flavor, every time. Avocado oil has a high smoke point and a naturally mild, buttery flavor that lets the real ingredients shine without overwhelming them. It's a commitment the brand has held since day one, and it's what makes Jackson's chips stand out in a crowded snack aisle. For a deeper look at what makes avocado oil worth paying attention to, check out the full breakdown on avocado oil. Real sweet potatoes, non-GMO Jackson's sources non-GMO sweet potatoes — the kind with that naturally vivid orange color and subtly sweet flavor that comes from the potato itself, not from additives. When you start with a real sweet potato, the flavor shows up in every bite. Bold, savory, with just enough natural sweetness to make the sea salt pop. If you've ever wondered about the differences between sweet potato varieties, our guide to types of sweet potatoes is worth a read. What's actually in a sweet potato Sweet potatoes bring a lot to the table on their own. Here's a quick look at what you're working with when sweet potatoes are the star ingredient: Micronutrients Sweet potatoes are particularly high in Vitamin A — one serving covers a significant portion of your daily needs They also contain Vitamin C, Vitamin E, potassium, magnesium, and iron The natural orange color signals the presence of beta-carotene, which the body converts to Vitamin A Macronutrients Sweet potatoes are a source of complex carbohydrates and dietary fiber. Fiber helps slow down how quickly your body processes the carbohydrates in a food, which contributes to a more gradual rise in blood sugar compared to rapidly digestible starches [2]. Sweet potatoes also have a lower glycemic index than regular white potatoes, making them a worthwhile ingredient choice for a lot of snackers. A note on acrylamide Any cooked starchy snack, sweet potato or otherwise, can involve something called acrylamide — a substance that forms when amino acids and sugars in foods react at high temperatures [3]. It's worth knowing about, though it's also worth context: studies on acrylamide are typically conducted in animals using amounts far higher than you'd encounter from snacking on a bag of chips. It's not a reason to skip the snack drawer entirely, just a good reminder to be ingredient-aware. What the press is saying Jackson's sweet potato chips have picked up some notable attention from food editors and publications. Bon Appétit called them "the ultimate editor-approved treat." Good Housekeeping highlighted the combination of flavor and nutrition. Eat This, Not That! has also flagged them as a recommended pick. When the food media and the ingredient label are both pointing in the same direction, that's a good sign. What to look for when reading labels Not every sweet potato chip on the shelf starts with real sweet potatoes and a short ingredient list. Here's what to keep in mind when you're comparing bags: Check the oil first — canola, sunflower, safflower, and soybean oils are common in snack foods Look at the seasoning ingredients — some chips layer in a lot of sodium or artificial flavoring Notice whether the chip is made with real sweet potatoes or sweet potato powder/flakes Certifications like Non-GMO Project Verified, gluten-free, and vegan can help you quickly narrow choices Jackson's Sea Salt Sweet Potato Chips are gluten-free, vegan, kosher, Non-GMO, and free from the top 9 allergens — made in a dedicated allergen-free facility in Muskego, WI. They're also PaleoFLEX Certified for anyone eating paleo. If you're snacking with specific dietary needs in mind, that covers a lot of ground in one bag. And if you want to explore the full lineup before committing, the Sweet Potato Chips Variety Pack brings together Farmhouse Ranch, Carolina BBQ, and Spicy Jalapeño — all made with real sweet potatoes, avocado oil, and bold seasoning. The bottom line on sweet potato chips Sweet potato chips are a satisfying, craveable snack — and what makes the difference is what goes into them. Real sweet potatoes. A cooking oil worth choosing. Seasoning that actually tastes like something. When those three things line up, snacking gets a lot more enjoyable. That's what Jackson's is built around. Real food ingredients, avocado oil, and bold flavor. Snacks you can feel good about reaching for, whether it's a midday craving or a movie night situation. Either way, you deserve something worth snacking on.
Educational
Eat the Rainbow - Healthy Colorful Fruits and Vegetables

Eat Yourself Healthy by Eating the Rainbow

Roy G. Biv. If you have had an art class, the name Roy was very familiar when learning about the order of colors in the rainbow. Rainbows in the sky are caused by the reflection of sunlight on tiny particles of water in the air. However, the rainbow on your plate? That takes a bit more work but believe me, it tastes amazing! Having variety on your plate is a great way to get vitamins and minerals that your body desperately needs. Ready to start eating the rainbow? Keep reading for tips, tricks, and lists that will help you get started today! What is Eating the Rainbow? The bare bones definition is eating foods that are colorful and try not to have a monotone plate of food. This means eating leafy greens, fresh fruits, cruciferous vegetables and colorful tubers such as sweet potatoes. The reason that more and more health professionals are recommending the rainbow is because eating the rainbow can decrease heart disease, decrease the effects of chronic diseases, as well as boost your body, clear out toxins, and support a balanced body. Think of it this way, if you eat foods that are high in fiber, antioxidants, vitamins and minerals, your body is nourished and ready to face the day. Foods like purple cabbage, limes and oranges, eggplants and kale, are all going to be included in the rainbow and are going to be less processed than other foods. Why does eating the rainbow decrease health issues you might ask? The nitty gritty science behind it is that fruits and vegetables that have stronger colors generally have more phytonutrients. Phytonutrients are chemicals that plants have that give them their distinct colors. While there are over 25,000 different kinds of phytonutrients, the most common ones that you have probably heard of are beta carotene, carotenoids and possibly even resveratrol which is found in red wines. Dig Into the Rainbow The following breakdown is going to group fruits and veggies by color, highlight the primary nutrients that your body needs, as well as give you a list to start you off on the right foot. Red Phytonutrients and Vitamins: contain lycopene and anthocyanins Fruits and Veggies to Try: Apples Beets Cherries Cranberries Grapes Kidney beans Pomegranate Raspberries Red onions Red peppers Strawberries Tomatoes Watermelon Brief Benefits: Foods rich in lycopene have been shown to decrease the chances of cancer and potentially reverse the progression of cancer. They also can help increase your circulation and decrease inflammation as well. It can be taken as a supplement however, it is still unknown whether or not synthetic lycopene is as bioavailable as lycopene obtained from cooked or fresh red foods. Orange and Yellow Phytonutrients and Vitamins: beta cryptothanxin, beta carotene, hesperidin, lutein, zeaxanthin, curcuminoids, Vitamin A, C, and K. Fruits and Veggies to Try: Apricot Bananas Cantaloupe Carrots Corn Golden Beets Grapefruit Lemons Mangoes Orange peppers Oranges Papayas Peaches Pears Pineapples Pumpkin Sweet potatoes Winter squash Yellow Peppers Yellow summer squash Brief Benefits: Generally speaking, most of the items on this list have compounds that contribute to better immune function, better eye health, increased circulation (which is handy of you have cold hands and feet). Many of these fruits and veggies like sweet potatoes contain beta carotene which the body transforms to Vitamin A, yet another vitamin that is important to cell health and vision. Two of the biggest eye protectors found in orange and yellow foods are lutein and zeaxanthin: these two compounds build up in your retinas and repair damages from blue lights as well as sun damage or macular diseases. Green Phytonutrients and Vitamins: sulforaphane, isocyanate, indoles, lutein, isothiocyanates, isoflavones, Vitamin K, folate, calcium. Fruits and Veggies to Try: Arugula Asparagus Avocado Broccoli Brussels sprouts Collard Greens Edamame Green apples Green beans Green cabbage Green grapes Herbs Kale Kiwi fruit Mustard Greens Peas Romaine lettuce Spinach Swiss chard Turnip Greens Zucchini Brief Benefits: Many dark leafy greens contain sulforaphane, isocyanate and indoles that inhibit cancer causing compounds. They also can help limit cancer growth, boost your immune system and slow the rate of cognitive decline. One thing that isn’t listed in the properties for leafy greens or greens in general is the high amounts of fiber. The fiber allows your body to better absorb the nutrients that you are eating! Blue, Indigo, and Violet Phytonutrients and Vitamins: anthocyanins, resveratrol, polyphenols Fruits and Veggies to Try: Blackberries Blueberries Eggplant Figs Plums Prunes Purple cauliflower Purple potatoes and sweet potatoes Raisins Red (purple) grapes Red (purple) onions Red (purple)cabbage Brief Benefits: Anthocyanins have been studied for quite some time and have been linked to a decrease in heart disease, repair oxidative stress, decrease inflammation and much more. So these can help if you are beginning an anti-inflammatory diet. These compounds are also great for cognitive health and with their antioxidant properties, they hunt down cell damaging free radicals in your body. White and Brown Phytonutrients and Vitamins: allicin, quercetin, kaempferol, sulforaphane Fruits and Veggies to Try: Cauliflower Daikon Garlic Jicama Leeks Mushrooms Parsnips Shallots Turnips White and yellow onion Brief Benefits: Cruciferous vegetables such as cauliflower contain high amounts of cancer fighting sulforaphane just like broccoli does. Plants in the allium family contain allicin and quercetin which help boost your immune system, aid in dealing with allergies, keep your bones strong, and help your heart stay strong. Tips and Tricks to Eating the Rainbow Here are some general tips and tricks on how to eat the rainbow and things to keep in mind as you explore new foods. Don't Focus Too Much on One Color (or Nutrients) As you begin to explore new foods that might be absolutely foreign to you, it is a good idea to remember that you don’t want to focus on a single color. The goal of eating the rainbow is variety in what you are eating and not pigeon-holing yourself to one color or one type of nutrient. The human body requires a great deal of micro and macronutrients. It’s important to remember that some of those nutrients are only accessible through specific foods or taking them in a multivitamin. Generally speaking, it is better to eat your nutrients rather than always going for a supplement (unless you truly need on as determined by a licensed physician). This is why it is so important to include several colors on your plate as you learn to eat the rainbow. Try New Vegetables and Fruits The lists in this post are far from extensive: there are fruits and vegetables all around the world that some people have access to, and others don’t. Trying new foods from your local Chinese market or from a local Indian market is going to open your eyes to some things that you might not have seen before. While the foods in these lists are probably the most accessible kinds, it’s good to try new things when you can. If you tend to shop in season for your region, you’ll find better produce prices and you might be able to try something new and exotic like dragon fruit or even Buddha’s hand. There’s an endless variety of foods out there to try, so definitely see what you can find! Avoid Processed Food This is a general rule of thumb in many cases: the more processed a food is, the higher the chance that the food will cause an inflammatory response in your body or have some sort of toxin that’s just not all that good for you despite FDA approval. There are many ways to look at eating the rainbow. Are you trying to expand your options and eat healthier? Or are you mainly wanting to grow your tastebuds? Depending on your individual case, you may want to keep heavier meats, higher fats, and processed foods in your diet. If you are trying to maintain or increase your health, then it’s a good idea to decrease the amount of processed and preserved foods, high fat foods, red meat, and fattier meats too. Try switching your oil from canola oil to coconut oil or avocado oil, and always try new spice combinations for flavoring rather than a premixed package that might have compounds that your body doesn’t need. Try Different Recipes to Expand Your Taste Sometimes when you try new foods, you aren’t going to like the way the food tastes. For example, I despise arugula and most spring greens mixes because they are too bitter. However, if I cook some of those greens, or add arugula to a romaine-based salad, then the bitterness isn’t so bad. Another example is beets: I can’t stand beet juice! However, if I roast or pickle my beets, I can’t get enough of them! The heart of the matter is this: just because a fruit or vegetable tastes gross or as an odd texture, doesn’t mean that you aren’t going to like it in some other form. Give yourself and these new foods a chance by trying out several different recipes! Conclusion - Eat the Rainbow Whether or not you already eat a balanced diet or even if you have favorite fruits and veggies, the biggest thing to take away is that you must have variety in your diet. Don’t worry about letting go of your favorites: instead incorporate them into recipes and new ways of cooking. Who knows, you might find your new favorite fruit or vegetable or tuber combination. Click here to learn about Sweet Potatoes!