Blog

Striving to Live a Healthier, Happier Life

Filter By: All Blogs
Recipe
Potato Chip Chaat Salad Recipe | Gluten Free & More Magazine

Potato Chip Chaat Salad Recipe | Gluten Free & More Magazine

Recipe provided by Gluten Free & More Magazine. See the full recipe here. This is one of those recipes that makes people do a double take, in the best way. Potato chips… in a salad? Stay with me here. This Potato Chip Chaat Salad is inspired by Indian street food, specifically chaat, those bold, vibrant, flavor-packed snacks that somehow hit sweet, spicy, tangy, and crunchy all at once. Traditionally, chaat often includes fried potatoes, chutneys, yogurt, herbs, and spices layered together into something totally irresistible. Sort of like Indian nachos. Sort of. But instead of starting from scratch, I took a little shortcut in my kitchen… and honestly, I don’t think I’ll ever go back. Potato Chip Chaat Salad (Gluten-free, Grain-free, Egg-free, Nut-free, Soy-free, Vegetarian, optionally Dairy-free and Vegan) Serves: 6–8 1 ½ cups plain Greek yogurt, or dairy-free substitute 2 medium limes, juiced 2 teaspoons tamarind paste (or 1 tablespoon brown sugar mixed with 1 teaspoon lemon juice) 1½ teaspoons garam masala ½ teaspoon ground cumin 2 teaspoons hot sauce 1 teaspoon sugar ¼ cup water (as needed to thin) 2 (5-ounce) bags Jackson’s Kettle Cooked Sea Salt Potato Chips 1 (15-ounce) can garbanzo beans, drained, rinsed, and dried ½ cup thinly sliced jalapeño ½ cup thinly sliced red bell pepper ½ cup thinly sliced red onion ½ cup thinly sliced green onion 1 cup chopped fresh mint 1 cup chopped fresh cilantro 2 limes, cut into wedges In a large bowl, whisk together the yogurt, lime juice, tamarind paste (or brown sugar + lemon juice), garam masala, cumin, hot sauce, and sugar until smooth. Add water a little at a time until the sauce is pourable but still creamy. Place the potato chips on a large serving platter or divide among individual plates. Evenly scatter the garbanzo beans, jalapeño, bell pepper, red onion, and green onion over the chips. Drizzle the yogurt sauce generously over the top. Sprinkle with the mint and cilantro. Finish with fresh lime juice just before serving.
Retailers
Graphic for Snack Attack! Your Ultimate Guide to Snack Finds at Sam’s Club blog post

Bulk Up Your Better-For-You Snacking: Sam's Club Edition

Let's talk about the Sam's Club snack aisle. You've got the oversized cart, the list, and a mission to conquer those towering shelves. But then you hit the snack section, and suddenly you're facing a wall of colorful bags, all promising something different. Finding options that are genuinely delicious and made with real ingredients can feel like a treasure hunt. We get it. You want snacks that taste amazing and that you can feel good about tossing in the cart, whether it's for lunchboxes, road trips, or your own afternoon craving. That's exactly what this guide is for. Consider it your map to some of the best finds in the snack aisle, plus a little news we're pretty thrilled about. Big news: Jackson's Super Veggie Straws® are now at every Sam's Club Here's the update we can't wait to share. Jackson's has officially expanded into every Sam's Club nationwide with a brand new Super Veggie Straws® variety pack, and it's built for exactly the kind of life you're living. 24-count variety pack featuring all three flavors: Sea Salt, Cheddar, and Ranch Convenient .75 oz single-serve bags, perfect for lunchboxes, bags, or grab-and-go moments Available at Sam's Club locations across the country These aren't your average veggie straws. Jackson's Super Veggie Straws® are made with a real veggie blend of yellow peas, brown rice, cassava, and sweet potato, cooked in avocado oil. They're impossibly light, satisfyingly crunchy, and come in flavors your whole household will actually fight over. Whether it's Sea Salt for the purists, Cheddar for the cheese lovers, or Ranch for the dip-obsessed, having all three in single-serve bags means everyone gets their favorite without the debate. What to look for when snacking smart at Sam's Club Bulk shopping can be a beautiful thing, but it also means committing to a big box or bag. So how do you make sure it's one you'll actually love? Here are a few things we always keep in mind. Read the ingredient list, not just the front of the bag Packaging can say a lot of things, but the ingredient list tells the real story. We're big believers in keeping things simple: real food ingredients, avocado oil, and seasoning. That's it. If you can picture the ingredients as actual food, you're usually in good shape. Look for oils that make sense to you Cooking oil matters more than people realize, and it's worth knowing what you're looking at on a label. Curious about how different oils stack up? Our guide on identifying seed oils in everyday foods breaks it down in plain language, so you can shop with a little more confidence next time you're comparing bags. At Jackson's, every single chip and straw is cooked exclusively in avocado oil. It's been that way since the very beginning, when the Reamer family started making snacks for their son Jackson in their home kitchen. That commitment carried all the way through Shark Tank to a dedicated, world-class facility built entirely around avocado oil. Check for dietary needs upfront Whether you're shopping for a household with allergies, a gluten-free eater, or someone who's vegan, a quick label scan saves a lot of guesswork. Jackson's snacks are gluten-free, vegan, kosher, Non-GMO, and made in a dedicated Top 9 Allergen Free facility in Muskego, Wisconsin, so you can stock the pantry without a second thought. More snacks worth grabbing on your next run Sam's Club is genuinely full of great options once you know what you're looking for. Here are a few categories worth exploring alongside your Jackson's haul. Crunchy chips for lunch and movie night If you love a good kettle-cooked crunch, Jackson's Sea Salt Sweet Potato Chips are a longtime favorite for a reason. Made with real sweet potatoes, avocado oil, and sea salt, they deliver that satisfying snap people crave. As registered dietitian Julianka Bell put it in Business Insider, "My husband and I love crunchy and savory snacks. Jackson's chips are simple and made with lightly salted sweet potatoes with avocado oil." Jackson's chips have also been featured in Bon Appétit's guide to the best healthy snacks, called an editor-approved treat. Dippable crackers for your snack board A good cracker is only as good as what you can pile on top of it. Look for sturdy, multi-grain options built for hummus, guacamole, or a slice of sharp cheddar. The Crunchmaster 5 Seed Multi-Grain Cracker is a fantastic choice here. These oven-baked, seed-based crackers bring a nutty, savory flavor from a blend of sesame, amaranth, flax, chia, and quinoa seeds. Cooked with olive oil, they are packed with ALA Omega-3s and have a satisfying texture that holds up to even the heartiest of dips. Protein bars and bites for busy days For those days when you need something more substantial, bars made with simple, recognizable ingredients like nuts, dates, and honey are a great way to keep your energy up between meetings or errands. The Kize Peanut Butter Chocolate Chip Bar is a standout example, combining a creamy peanut butter base with egg white protein, honey, dates, and dairy-free chocolate chips for a nourishing snack that tastes like a decadent treat. Another excellent option is the LÄRABAR Chocolate Coconut Macaroon Trail Mix Bar. It delivers a wonderful mix of textures, combining the crunch of almonds and pecans with the chewiness of coconut and the smooth melt of Fair Trade Certified semisweet chocolate chips—a perfect boost of energy and flavor on the go. Nuts for mindful snacking Sometimes the simplest snack is the best one. A handful of pistachios or almonds gives you something to slow down with, plus a bit of protein and healthy fat to keep you satisfied. Wonderful Pistachios (the salted variety) are a classic choice here. They are a powerhouse of plant-based nutrition made with just pistachios and salt, and the act of cracking them open is a great way to snack more mindfully. Grab a handful for a smart, salty, and naturally seed-oil-free snack. Sweet treats with simple ingredients If you're looking for a little sweetness that doesn't rely on processed seed oils, there are some great options on the shelves. Ava Organics Coconut Crispy Rollers are a unique, light, and airy snack baked with organic coconut milk, tapioca flour, and a hint of coconut sugar. They are USDA Organic, Paleo, and Gluten-Free, making them perfect for munching on their own or crumbling over a smoothie bowl. For a warm, comforting option, Bobo's Apple Pie Stuff'd Oat Bites offer the flavor of a homemade pie in a chewy rolled-oat bite. Individually wrapped and made with coconut oil instead of processed seed oils, they feature a sweet apple puree filling spiced with cinnamon that makes them a great on-the-go treat. Bulk snacking made joyful, not stressful Filling your cart with snacks you feel good about doesn't have to be complicated. It just takes a little label know-how and a sense of what you and your family actually enjoy eating. Snacking should be fun, easy, and full of flavor, not a source of stress every time you walk down the aisle. With Jackson's now in every Sam's Club nationwide, and that new 24-count Super Veggie Straws® variety pack ready for lunchboxes and busy weeks, your next warehouse run just got a little more exciting. We're so glad to be part of your snack rotation, and we can't wait for you to try all three flavors. Next time you're rolling your cart through Sam's Club, make a beeline for the snack aisle and shop Jackson's. Your lunchbox, your pantry, and your cravings will thank you.
Educational
graphic for guide on types of sweet potatoes

A Guide to the Types of Sweet Potatoes

Ever stood in the produce aisle, staring at a pile of sweet potatoes and wondering if they are really that different? Spoiler alert: yes, they are! Between busy morning workouts, hectic client meetings, and trying to keep your weekly meal prep on track, you are constantly looking for simple, feel-good wins for your day. We get it. Balancing a demanding schedule while keeping your wellness goals in mind is a daily journey. That is why getting to know the colorful world of sweet potatoes is such a fun way to bring excitement back to your kitchen and your snack plate. While they might look similar on the outside, these amazing root vegetables come in a surprising range of colors, textures, and flavors hiding beneath their skins. From creamy and buttery to dense, nutty, and sweet, getting to know them unlocks a whole new world of delicious possibilities. Let's dive into this guide to all types of sweet potatoes and discover your next favorite! Are Sweet Potatoes Yams? Definitely not! It is a common misunderstanding in grocery stores, but yams and sweet potatoes are entirely different plants. While true yams are related to lilies and are native to Africa and Asia, sweet potatoes belong to the morning glory family, Convolvulaceae (which explains why their quickly growing vines produce such beautiful, pink morning-glory-like flowers). Sweet potatoes originated in Central and South America as early as 8,000 B.C. and have been cherished for centuries. The Sweet Potato Spectrum: Categories and Varieties To make your next grocery trip easy, we have organized some of the most popular and delicious sweet potatoes into four distinct categories based on their color and culinary characteristics. 1. The Classic Orange Sweet Potatoes These are the most familiar sweet potatoes in the supermarket aisle. Their vibrant orange color indicates a high beta-carotene content, a precursor to vitamin A that supports healthy vision and immune function [1]. They are also a wonderful source of potassium and vitamin C. In fact, both potatoes and sweet potatoes provide about a third of your daily value of vitamin C and actually contain more potassium than a banana [2], [3]! Beauregard: This is the quintessential sweet potato with rose-gold skin and deep orange flesh. They are reliably sweet, moist, and perfect for baking whole or roasting into caramelized wedges. Covington: A favorite in the American South, Covingtons have dusty rose skin and bright orange flesh. When roasted, they develop a creamy, smooth texture and a rich, malty sweetness. Jewel: With smooth copper skin and bright orange flesh, Jewels are dependably moist and hold their shape slightly better than Beauregards. This makes them a perfect choice for hashes, stews, or sweet potato pie fillings. 2. The Mild and Starchy White and Yellow Sweet Potatoes If you want to step away from the classic orange crowd, white and yellow sweet potatoes offer a drier, fluffier texture that behaves wonderfully in savory dishes. Hannah: Sporting a light tan, potato-like skin and pale cream flesh, Hannahs are firm, dense, and pleasantly dry when cooked. They have a subtle, delicate sweetness, making them a perfect bridge potato if you find orange varieties too sweet. Murasaki: Do not let the name fool you. While Murasaki means purple in Japanese, this variety features a dark purple-red skin but a crisp, white flesh. When slow-roasted, it develops a silken texture and a subtle, floral flavor. Japanese Satsuma-Imo: With distinctive purplish-red skin and pale yellow flesh, Satsuma-Imo cooks up exceptionally dry, fluffy, and dense. It boasts a concentrated, nutty sweetness often compared to roasted chestnuts. 3. The Vibrant Purple Sweet Potatoes For those looking to eat the rainbow, purple sweet potatoes deliver a stunning visual pop and are packed with natural plant pigments. Okinawa: Originally from Japan and popular in Hawaii, these tubers look plain on the outside, but slicing them open reveals a deep, intense purple interior. They are dense and grainy when raw, but bake up soft and sweet while keeping their gorgeous color. Korean Purple: With a dark purple skin and yellowish flesh, these are a beloved street-food snack in Korea. They are typically wrapped in foil and roasted over open coals, yielding a sweet, chestnut-like flavor. 4. Unique Heritage and Global Varieties These varieties boast rich cultural histories and unique cooking styles that make them standout additions to any kitchen. Kumara: As New Zealand's star root vegetable, Kumara has a rich history brought to the Pacific islands by the Maori people. They come in red, gold, and orange, offering varying levels of sweetness that pair beautifully with savory herbs or roasted meats. Camote: The Spanish word for sweet potato, Camotes are deeply integrated into Mexican culinary culture. Street vendors often steam them and serve them warm, drizzled with sweet cinnamon, condensed milk, or honey. Cilembu: Hailing from a small village in Indonesia, Cilembus are famous for naturally glazing and caramelizing when slow-roasted, releasing a sweet, honey-like syrup. Just don't boil or steam them, or you will lose their signature sweet glaze! Ingredient-Aware Snacking with Jackson's Mindful eating is all about choosing ingredients your body recognizes, and that applies to your snack cabinet too. When you are juggling a busy week, finding satisfying, feel-good snacks is just as important as selecting fresh produce. At Jackson's, we believe in keeping things simple: real sweet potatoes, avocado oil, and seasoning. We start with real sweet potatoes, kettle-cooked in avocado oil, and finished with delicious seasoning. Conclusion: Empower Your Snacking Exploring the sweet potato spectrum is an empowering way to bring diverse flavors and satisfying textures into your kitchen. Whether you are roasting a batch of dry and nutty Japanese Satsuma-Imo, caramelizing sweet Beauregards, or enjoying a bag of Jackson's kettle-cooked chips, embracing real food ingredients is a wonderful way to support your daily routine. The best decisions are the ones that fit seamlessly into your life and leave you feeling ready for whatever the day brings. Grab a bag of Jackson's Sweet Potato Chips today to experience the ultimate crunch, and keep exploring feel-good foods that fit seamlessly into your life! Read next: The Full Body Benefits of Avocado Oil References Rochester Medical: Beta-carotene is a precursor to Vitamin A supporting healthy vision, immune function, and skin health: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=betacarotene Harvard Health: Sweet potatoes are loaded with Vitamin A, Vitamin C, potassium, and fiber supporting the immune system: https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes Harvard Health: Sweet potatoes have more potassium than a banana and provide about a third of the daily value of Vitamin C: https://www.hsph.harvard.edu/nutritionsource/food-features/bananas
Avocado Oil
Bottles of avocado and olive oil next to fresh vegetables ready for frying

Top Frying Oils for the Perfect Crisp (including Avocado Oil)

Curious about the best frying oils for a crispy, golden result? We break down smoke points, flavor, and stability so you can fry with confidence in your own kitchen.
Avocado Oil
The Full Body Benefits of Avocado Oil

The Full Body Benefits of Avocado Oil

Is avocado oil all it's cracked up to be? Discover the full body benefits of avocado oil in our complete guide.
Educational
"Crackers without Seed Oils" blog graphic with saltines in a pattern

Crackers without Seed Oils: The Quest for Better-For-You Crackers

In recent years, many conscious consumers have begun scrutinizing ingredient labels more closely, particularly when it comes to oils used in their groceries. A number of consumers are seeking alternatives to products containing seed oils like canola, sunflower, and soybean oil. If you're looking to avoid these ingredients, here's a detailed guide to crackers made without seed oils. Understanding Oils in Crackers Before diving into specific products, it's important to understand which oils many consumers are trying to avoid. The commonly avoided seed oils include: Canola oil Sunflower oil Soybean oil Safflower oil Generic "vegetable oil" Corn oil Cottonseed oil Grapeseed oil Instead, many consumers are seeking products made with: Avocado oil Olive oil (Read: Is Olive Oil a Seed Oil?) Coconut oil Crackers with no seed oils Nufs Sea Salt Gluten-Free & Seed Oil Free Crackers Deliciously crafted with a commitment to clean eating, Nufs Sea Salt Gluten-Free & Seed Oil Free Crackers are a great choice for seed oil-conscious snackers. These crackers boast a delightful crunch and a beautifully balanced flavor profile, thanks to their authentic sea salt dusting. Whether you're looking for a snack on their own or a base for your favorite topping, these versatile crackers are a satisfying option that can enhance any occasion. Made primarily from almond flour, these gluten-free crackers are not just a delicious alternative; they're an invitation to enjoy good snacking without compromising on health values. With a focus on quality ingredients and no hidden nasties, this product stands out in the world of snacks by eliminating seed oils—a common ingredient in many packaged goods. Product Highlights: Ingredients: Made with almond flour, sea salt, and no seed oils. Dietary-Friendly: Completely gluten-free and dairy-free, making them suitable for various dietary requirements. Women and AAPI Owned: Proudly made in the USA, supporting diversity and inclusion in the food industry. Mary’s Gone Original Crackers Mary's Gone Original Crackers redefine what it means to enjoy a cracker. This delightful snack, crafted with a heart for health, proves that gluten-free can indeed be incredibly tasty. Made from a thoughtfully selected blend of organic ingredients, Mary’s Gone crackers offer a satisfying crunch and a depth of flavor that can complement any dip, cheese, or even stand alone as a wholesome snack. The secret lies in Mary's commitment to quality. The use of ingredients such as nutty brown rice, wholesome quinoa, and nutritious flax seeds ensures that every bite is packed with essential nutrients while delivering an irresistible taste. These crackers are the result of a creative recipe that prioritizes both health and happiness in snacking. Product Highlights: All ingredients organic Dietary Information: Gluten-free and made without any seed oils, making them a safer alternative for those avoiding such ingredients. Versatile Usage: Ideal for topping, dipping, or enjoying plain, these crackers are appropriate for all snacking occasions. Emilia Food Love Olive Oil Crackers Experience the authentic taste of Italy with Emilia Food Love Olive Oil Crackers. A gourmet snack that celebrates the simplicity and richness of quality ingredients, these crackers are great for any occasion, whether served with cheese and charcuterie or enjoyed solo with a dip. With their deliciously crisp texture and flavor, they bring a touch of Italian flair to your snacking habits. Emilia’s commitment to traditional craftsmanship shines through in these crackers, which combine premium Italian extra virgin olive oil with a classic recipe that has roots in the Mediterranean. Each bite is a nod to the rich culinary heritage of Italy while remaining free from seed oils. Product Highlights: Premium Ingredients: Soft wheat flour (type "0"), malted wheat flour, water, extra virgin olive oil (18%), brewer's yeast, salt. Health-Conscious: No added seed oils, aligning with health-focused snacking preferences. Cult Crackers Crunchy Cassava Crackers Introducing Cult Crackers Crunchy Cassava Crackers, the perfect snack for those seeking a gluten-free and grain-free option that doesn't compromise on flavor or texture. These delightful little squares of crunchy goodness combine the wholesome benefits of organic cassava flour with an invigorating blend of six powerhouse seeds, making them not only tasty but also a source of nutritional value. Baked by hand in small batches in Berkeley, California, these crackers have quickly become a fan-favorite for their versatility. Enjoy them with cheese, dips, soups, or salads, or simply snack on them straight out of the bag—either way, they are sure to satisfy your cravings! Product Highlights: Ingredients: Organic cassava flour, organic sunflower seeds, organic sesame seeds, organic flaxseeds, organic chia seeds, organic pumpkin seeds, organic coconut oil, organic hemp seeds, and Himalayan salt. Gluten-free and grain-free. Organic certified. Hand-baked in small batches for quality and freshness. 20g plant-based protein Wisecrackers Snack Avocado Oil & Sea Salt Crackers Wisecrackers Snack Avocado Oil & Sea Salt Crackers are not just any ordinary crackers; they're a delightful combination of health-conscious ingredients and great taste. Made with avocado oil, these crispy and mildly salted crackers are the perfect companion for your favorite cheeses and spreads, or enjoyable all on their own as a satisfying snack. With only 120 calories per serving of 11 crackers, Wisecrackers offer a calorie-conscious indulgence without compromising flavor. Ideal for those pursuing a healthier lifestyle, these crackers are non-GMO and kosher, making them a versatile addition to any pantry. Handcrafted with care, they promise every bit of crispy goodness you expect from a quality snack. Product Highlights: Made with Avocado Oil Non-GMO and Kosher Stonewall Kitchen Avocado Oil & Sea Salt Crackers Elevate your snacking experience with Stonewall Kitchen's Avocado Oil & Sea Salt Crackers. Crafted with wholesome ingredients, these crackers are a delightful addition to any cheese board or a wonderful with your favorite dips. The light and crisp texture, enhanced by buttermilk and the richness of avocado oil, creates a flavorful base that pairs beautifully with both savory and sweet toppings. With a delicate balance of taste and texture, these crackers are perfect for any occasion, whether entertaining guests or enjoying a quiet night in. Their mild flavor profile allows them to complement a variety of cheeses, spreads, or just enjoyed straight from the box for a satisfying snack. Product Highlights: Made with Avocado Oil and Sea Salt Non-GMO Light and Crisp Texture Bett'r Bio Seed Crackers Wholegrain Introducing Bett'r Bio Seed Crackers Wholegrain, a wholesome option for snack lovers seeking a nutritious, seed-rich treat. Made with a delightful combination of wholegrain wheat flour and an impressive mix of seeds, these crackers are designed for those who appreciate both flavor and health benefits. Crunchy and satisfying, they serve as an excellent base for a myriad of toppings, making them perfect for any snacking occasion or picnic spread. With their higher protein content compared to mainstream alternatives, these crackers can accompany any dining experience, from casual appetizers to refined cheese platters. The subtle nutty flavor from the seeds enhances the overall taste profile, making each bite a delightful experience. Product Highlights: Made with Coconut Oil Certified Organic certification (BG-BIO-22). Suitable for those avoiding seed oils Higher protein than most crackers Rustic Bakery Single Serve Olive Oil & Sea Salt Sourdough Flatbread Rustic Bakery’s Single Serve Olive Oil & Sea Salt Sourdough Flatbread is a deliciously simple yet sophisticated snack that blends the traditional flavors of sourdough with the richness of extra virgin olive oil. Perfectly light and flaky, this flatbread is crafted for those who appreciate quality ingredients and crave a nuanced taste experience. Every bite offers a delightful crunch complemented by the subtle taste of sea salt, making it an ideal companion for dips, cheeses, or enjoying all on its own. Whether you're packing it for a lunch box, serving as a versatile appetizer, or enjoying it as a mid-afternoon snack, these flatbreads are sure to satisfy. Product Highlights: Made with extra virgin olive oil and grey sea salt from France Free from seed oils. Available in a party pack of 150 individual servings Suzie’s Organic Saltine Crackers with Olive Oil Suzie’s Organic Saltine Crackers with Olive Oil are a refreshing twist on a classic favorite, bringing both quality and taste to your snacking experience. Made with organic ingredients, these saltines combine the rich flavor of organic extra virgin olive oil with a well-balanced saltiness. Suzie’s brand leads the way in offering a product that is not only delicious but also mindful of dietary needs, as they are free from hydrogenated fats and cholesterol. These crackers are more than just a simple snack; they serve as a versatile companion for dips, cheeses, or even as a crunchy topping for soups and salads. With their light, crispy texture and satisfying flavor, they elevate every bite, making them an excellent choice for adults and children alike. Product Highlights: Made with Organic Wheat Flour and Organic Extra Virgin Olive Oil, and Organic Rosemary Extract. Health-Conscious: Low-fat and non-GMO; no hydrogenated fats or cholesterol Made with Integrity: First organic saltine crackers in North America, produced in a facility that handles various allergens. 12g protein Conclusion - Crackers without Seed Oils The growing variety of crackers without seed oils highlights a significant shift in snacking options that prioritize avocado oil and other real food ingredients. Whether you prefer the rich taste of avocado oil, the crunch of wholegrain and seeds, or the classic appeal of olive oil and sea salt, there's a perfect cracker to suit every palette. These snacks not only cater to dietary preferences and restrictions but also elevate your snacking experience, allowing for versatile pairings with cheeses, dips, and spreads. Explore the world of tasty snacks, embracing these seed oil-free crackers without sacrifice.
Educational
spoons with kosher versus sea salt

What Are Key Differences Between Kosher Salt and Sea Salt?

Kosher Salt Versus Sea Salt: Your Practical Guide Ever stand in the grocery aisle wondering whether your weeknight dinner, meal-prep lunch, or snack board needs kosher salt versus sea salt? You are not alone. Salt seems simple until a recipe calls for one kind, your pantry has another, and dinner is already happening. This guide breaks down kosher salt versus sea salt in a practical, no-stress way. The goal is simple: help you understand how each salt behaves in the kitchen so you can season with more confidence, whether you are cooking after work, finishing a salad, or reaching for a savory, crunchy snack. What Is Kosher Salt? Kosher salt is known for its larger, coarser crystals. It gets its name from its traditional use in koshering meat, where coarse salt helps draw moisture from the surface, a process described in koshering guidance from Chabad.org. In everyday cooking, people often like kosher salt because the crystals are easy to pinch, sprinkle, and see as they land on food. The big thing to remember is that kosher salt can vary by brand. One brand's crystals may be lighter, flakier, or denser than another's. That means a teaspoon of kosher salt is not always identical from box to box. Tiny detail, big seasoning energy. What Is Sea Salt? Sea salt is made from evaporated seawater, and it can show up in many textures, from fine grains to delicate flakes to larger crystals. Research on sodium chloride recovery from seawater describes solar pre-concentration and precipitation as one route for producing salt from the sea. Because of that variety, sea salt is often used as a finishing salt. A little sprinkle right before serving can add texture and a bright salty pop. One common misconception is that sea salt is meaningfully different from other salts from a sodium standpoint. The American Heart Association notes that sea salt and table salt contain comparable amounts of sodium by weight, so sea salt is not a shortcut around sodium. Kosher Salt Versus Sea Salt: The Main Differences Texture Kosher salt is usually coarse and easy to grab with your fingers. Sea salt can be fine, flaky, or chunky depending on how it is produced and packaged. That texture difference is why the same measured spoonful may season food differently. In food-science research, salt particle size, bulk density, and flow properties influenced how salt adhered, dissolved, and was perceived on food. Best Uses Kosher salt is a go-to for seasoning as you cook. It is handy for soups, roasted vegetables, pasta water, and proteins because it is easy to control with your hand. Sea salt shines when texture matters, like on roasted vegetables, baked goods, salads, or snacks where you want a final savory finish. Substituting One For The Other If you are swapping kosher salt and sea salt, go slowly. Because crystal size changes how much salt fits in a teaspoon, volume swaps are not always one-to-one. Start with a little less, taste if the recipe allows, and add more as needed. Your future dinner will thank you. Is One Salt Better Than The Other? For most home cooking, the better choice is the one that fits the job. Kosher salt is great when you want control while cooking. Sea salt is lovely when you want a finishing touch with texture. From a sodium perspective, what matters most is total intake. The CDC recommends keeping sodium below 2,300 milligrams per day for most people. Here is the quick pantry-friendly version: Choose kosher salt for everyday cooking and easy sprinkling. Choose sea salt when you want a finishing crunch or visible flakes. Measure carefully when swapping salts, since crystal size varies. Remember that sea salt still contributes sodium. Where Sea Salt Fits Into Snacking We love sea salt for the same reason so many cooks do: it lets savory flavor feel clear and satisfying. At Jackson's, our Sea Salt Sweet Potato Chips are made with real sweet potatoes, avocado oil, and seasoning for a crunchy, feel good snack that keeps the ingredient story straightforward. That does not mean sea salt is magic. It means it is familiar, flavorful, and easy to love when paired with the right crunch. Sometimes the best snack moment is simply the one that tastes good and fits your day. The Bottom Line On Kosher Salt Versus Sea Salt Kosher salt versus sea salt is less about one being the winner and more about how you want to use them. Kosher salt is practical for cooking. Sea salt is a favorite for finishing. Both can belong in a confident, joyful kitchen. So the next time a recipe, grocery shelf, or snack craving brings up kosher salt versus sea salt, you will know what to reach for and why. Season with intention, taste as you go, and keep building the kind of pantry that makes everyday meals feel easier. Shop Jackson's
Educational
Graphic with words: the benefits of the avocado seed

Benefits (and Precautions) of Avocado Seeds

Benefits and Precautions of Avocado Seeds Ever scoop out an avocado and wonder if that big seed in the middle is secretly useful? You are not alone. If you are a busy, ingredient-aware snacker trying to make thoughtful choices without turning your kitchen into a science lab, this guide is for you. We are breaking down the benefits (and precautions) of avocado seeds in a clear, practical way: what the research conversation says, what to be careful about, and how to think before adding avocado seed powder or tea to your routine. What Is an Avocado Seed? The avocado seed, also called the pit or stone, is the hard center of the avocado fruit. It is usually discarded after the creamy fruit is scooped out, but researchers have looked at avocado seeds because they contain plant compounds, dietary fiber, and other components that may be useful in food, wellness, and sustainability conversations 1 2. The important word there is "may." Avocado seeds are interesting, but they are not magic. Much of the conversation is still about potential uses, preparation methods, and safety limits. Potential Benefits of Avocado Seeds They Contain Antioxidant Compounds Avocado seeds are often discussed because they contain antioxidant compounds. Antioxidants help protect cells from oxidative damage, which is one reason researchers pay attention to plant foods and plant byproducts that contain them 1. That does not mean an avocado seed smoothie is a shortcut to anything. It simply means avocado seeds contain compounds worth studying, and the evidence should be read with curiosity and plenty of common sense. They Provide Dietary Fiber Avocado seeds are also discussed for their fiber content. Dietary fiber supports digestion and helps prevent constipation, which is why fiber comes up so often in everyday nutrition conversations 2. Still, more is not automatically better. A sudden jump in fiber can feel uncomfortable for some people, especially if your usual meals are lower in fiber. If you choose to try avocado seed powder, think tiny amounts, plenty of water, and no pressure to make it a daily ritual. They Are Being Studied for Immune-Related Compounds Research has also identified avocado seed compounds that may support immune function 3. That is an early, careful kind of claim, not a promise that avocado seeds prevent illness or replace the basics: varied meals, rest, movement, and professional care when you need it. They May Help Reduce Food Waste Here is one benefit we can all understand without a lab coat: using more of the avocado may reduce food waste. Research on avocado seed use has explored how these often-discarded seeds could become a more useful part of the food system 4. We love that kind of practical curiosity. Making the most of real food is a great instinct, as long as safety stays in the conversation. Precautions Before Eating Avocado Seeds Large Amounts May Be Unsafe This is the big one. Avocado seeds may release cyanide when consumed in large amounts 5. That does not mean every tiny sprinkle is automatically dangerous, but it does mean avocado seeds deserve caution, moderation, and a clear pause before anyone starts treating them like an everyday snack. A whole avocado seed is also extremely hard. Do not bite into it or toss big chunks into a blender and hope for the best. If you decide to experiment, look for careful preparation guidance from a qualified food or health professional. Your Body May Not Love the Fiber Jump Fiber can be helpful, but a sudden increase can be a lot for your digestive routine. Start small if you try it, and skip avocado seed experiments if they make you feel bloated, uncomfortable, or just plain not into it. Listening to your body counts. Allergies and Personal Health Factors Matter Food allergies can range from mild symptoms to serious reactions, including anaphylaxis 6. If you have avocado allergies, complex food sensitivities, a medical condition, or questions about medication interactions, talk with a qualified healthcare professional before trying avocado seed powder, tea, or supplements. How People Usually Use Avocado Seeds Avocado seeds are not soft, spoonable, or instantly snackable. When people use them, they usually dry and grind them into a powder first. That powder may be stirred into: Smoothies, using a very small amount Tea or warm drinks Oatmeal, yogurt, or smoothie bowls Homemade sauces or dressings, if the flavor works Expect bitterness. Avocado seed has a strong, earthy flavor, so this is not a "sprinkle and forget it" ingredient. If your goal is simply a satisfying snack, there are easier ways to get crunch. At Jackson's, we keep that part easy with real food ingredients, avocado oil, and seasoning. Conclusion: Be Curious, But Keep It Thoughtful The benefits and precautions of avocado seeds come down to balance. Avocado seeds contain antioxidant compounds, dietary fiber, and immune-related compounds that researchers are studying 1 2 3. They may also play a role in reducing food waste 4. At the same time, large amounts may be unsafe 5, preparation matters, and personal health factors should guide your decision. So yes, be curious. Ask good questions. Read beyond the hype. The best food choices are the ones that help you feel informed, confident, and ready for the next busy day, snack break included. References Antioxidants help protect cells from oxidative damage: https://www.hsph.harvard.edu/nutritionsource/antioxidants Dietary fiber supports digestion and helps prevent constipation: https://www.sciencedirect.com/science/article/abs/pii/S0963996925000419?via=ihub Avocado seeds contain compounds that may support immune function: https://pmc.ncbi.nlm.nih.gov/articles/PMC9789361/ Avocado seed use may reduce food waste: https://www.sciencedirect.com/science/article/pii/S2772502225000058?via=ihub Avocado seeds may release cyanide when consumed in large amounts: https://pmc.ncbi.nlm.nih.gov/articles/PMC8069783/ Food allergies can cause life-threatening anaphylaxis: https://www.mayoclinic.org/diseases-conditions/anaphylaxis/symptoms-causes/syc-20351468
Recipe
Assortment of gluten-free, dairy-free snacks including popcorn, chocolate, and Jackson's sweet potato chips

Delicious Gluten Free, Dairy Free Snacks

Let's be honest: figuring out what to snack on when you're avoiding gluten and dairy can feel like a full-time job. Between reading every label twice and wondering if that "creamy" flavor secretly has milk hiding in it, snack time shouldn't require a research project. We get it, and we're here to make it easier. Whether you're navigating a gluten or dairy sensitivity, cooking for a picky eater, or just exploring what feels good for your body, there's a whole world of delicious gluten-free, dairy-free snacks waiting for you. Let's dig in. Why so many of us are going gluten-free and dairy-free You don't need a medical reason to explore gluten-free or dairy-free snacking. Some people are managing sensitivities, some are following a specific eating pattern, and some just feel better with these swaps. Whatever brought you here, you deserve snacks that taste amazing and fit your life. The good news? Today's snack aisle looks nothing like it did a decade ago. Between homemade favorites and thoughtfully made packaged snacks, "free from" doesn't mean "free from flavor" anymore. Homemade gluten-free, dairy-free snacks worth making Energy balls These bite-sized bundles are endlessly customizable and perfect for an afternoon pick-me-up. Mix gluten-free oats, a nut or seed butter, a touch of maple syrup or honey, and your favorite mix-ins like dairy-free chocolate chips or dried fruit. Roll, chill, and you've got a grab-and-go snack for the week. Roasted chickpeas Crunchy, savory, and easy to customize with spice blends like ranch, taco, or buffalo. Rinse and dry canned chickpeas, toss with oil and seasoning, then roast until crisp for a satisfying, crave-worthy crunch. Loaded avocado toast Gluten-free bread becomes a canvas for creativity. Top with sliced radish and microgreens, roasted cherry tomatoes and basil, or everything bagel seasoning for a fresh flavor twist every time. Jackson's: real food snacks made for every craving Sometimes you want a snack that doesn't require a recipe. That's where Jackson's comes in. Every bag is made with real food ingredients and cooked in avocado oil, and the whole lineup is gluten-free, vegan, and free from the top 9 allergens. Here are a few crowd-pleasers to stock up on. Sea Salt Variety Pack Snacks in Avocado Oil Can't decide what you're craving? This pack brings together Sea Salt Sweet Potato Chips, Sea Salt Kettle Chips, and Sea Salt Super Veggie Straws® in one box, so there's something for every mood. Real sweet potatoes, real potatoes, and a real veggie blend, all cooked in avocado oil. Highlights: Three fan-favorite snacks in one pack, bold sea salt flavor, superior crunch Dietary specifics: Gluten-free, vegan, kosher, Non-GMO, top 9 allergen-free Why it made the list: It's an easy way to sample Jackson's whole gluten-free, dairy-free lineup without committing to just one flavor Variety Pack Super Veggie Straws® in Avocado Oil Made with a real veggie blend of yellow peas, brown rice, cassava, and sweet potato, these Super Veggie Straws® are impossibly light with bold, crave-worthy flavor. The Cheddar and Ranch flavors deliver that classic dairy taste without a drop of dairy. Highlights: Three flavors (Sea Salt, Cheddar, Ranch), light and airy crunch, cooked in avocado oil Dietary specifics: Gluten-free, vegan, kosher, Non-GMO, top 9 allergen-free Why it made the list: The Cheddar and Ranch flavors prove dairy-free snacking doesn't mean sacrificing flavor Wavy Variety Pack Sweet Potato Chips in Avocado Oil Built for dipping, this pack pairs Sea Salt with Cheddar & Sour Cream, a rich and tangy flavor made entirely without dairy. Real sweet potatoes, kettle-cooked in avocado oil, with wavy ridges made to scoop up every bit of your favorite dip. Highlights: Extra-thick wavy cut, great for dipping, bold dairy-free cheese flavor Dietary specifics: Gluten-free, vegan, kosher, Non-GMO, top 9 allergen-free Why it made the list: Perfect for snack boards and gatherings where dietary needs vary from guest to guest Farmhouse Ranch Sweet Potato Chips in Avocado Oil Creamy, herby ranch flavor on a real sweet potato chip, made without a drop of dairy. It's the classic flavor you grew up loving, reimagined for a gluten-free, dairy-free lifestyle. Highlights: Bold ranch seasoning, kettle-cooked crunch, real sweet potatoes Dietary specifics: Gluten-free, vegan, kosher, Non-GMO, top 9 allergen-free Why it made the list: A satisfying way to enjoy a beloved flavor without the ingredients that don't work for your body As one happy snacker, Kathy S., put it: "These are the best tasting, and are the only sweet potato chips I've found that I can actually have! Using avocado oil and all clean ingredients is a game changer for me!" And it's not just customers who've taken notice. As Good Housekeeping shared, "Jackson's Wavy Cut Sea Salt Sweet Potato Chips have just three ingredients (heirloom sweet potato, avocado oil and sea salt)... The brand uses avocado oil, which provides antioxidants and heart-healthy monounsaturated fats." Snack combos for every kind of craving For something sweet Apple slices with almond butter and a sprinkle of cinnamon Dairy-free yogurt topped with gluten-free granola and berries Frozen banana "nice cream" with dairy-free chocolate chips For something savory Cucumber rounds topped with hummus and everything bagel seasoning Jackson's chips with homemade guacamole Bell pepper strips with black bean dip For an energy boost Trail mix with nuts, seeds, dried fruit, and dairy-free chocolate chips Celery sticks with nut butter and raisins A smoothie made with dairy-free milk, fruit, and nut butter Curious about the ingredients behind snacks like these? Check out our guide to the mighty yellow pea or our guide to the types of sweet potatoes for a deeper dive into what's actually in your snacks. Always check your labels Before you toss any packaged snack in your cart, take a second to check the label, even if it's a brand or flavor you've bought before. Formulations can change, and just because one product from a brand happens to fit your dietary needs doesn't mean every product from that brand does too. At Jackson's, this is one thing you'll never have to double check. Every single Jackson's snack is cooked in avocado oil, is vegan, and is made in our dedicated top 9 allergen-free facility in Muskego, WI. That consistency is something we take seriously, bag after bag. Snacking without compromise Living a gluten-free, dairy-free lifestyle doesn't mean settling for boring snacks. Between homemade treats you can make on a Sunday afternoon and feel good snacks like Jackson's real veggie straws and sweet potato chips, there's a whole world of flavor waiting for you. We believe snacking should feel like a treat, not a compromise. So next time your cravings hit, reach for a bag of Jackson's, made with real food ingredients, avocado oil, and seasoning you can feel good about. Find Jackson's near you or shop the full lineup online and start snacking without compromise today.
Avocado Oil
Safflower Field in Yamagata

Safflower Oil: What to Know

Image source: Wikimedia Commons, CC0 Safflower Oil: What to Know Before You Cook With It If you have ever stood in the cooking oil aisle wondering which bottle makes sense for weeknight dinners, you are not alone. Safflower oil can sound simple enough: it is light in flavor, easy to find, and often shows up in packaged foods. But when you are trying to be more label-savvy between meetings, workouts, errands, and snack cravings, a little context goes a long way. This guide to safflower oil: what to know is here to help you understand the basics without turning your pantry into a science project. We will look at why people talk about safflower oil, how omega-6 fats fit into the conversation, what heat can do to cooking oils, and how Jackson's thinks about oils in our own snacks. What Is Safflower Oil? Safflower oil is made from the seeds of the safflower plant. In the kitchen, it is usually chosen for its mild taste and neutral personality. That can make it convenient when you do not want the oil to compete with roasted vegetables, dressings, or baked goods. The part worth noticing is the fat profile. Many common seed oils, including safflower oil, are discussed because they can be high in linoleic acid, an omega-6 polyunsaturated fat. Omega-6 fats are essential, which means your body needs them from food. The bigger conversation is about overall balance. Some research suggests that a high omega-6 intake relative to omega-3 intake may promote inflammatory pathways in the body. How to Think About Safflower Oil Let's keep this grounded. Safflower oil is one cooking oil option among many, and the most useful questions are practical ones: how often you use it, what else you eat, how the oil is processed, and how you cook with it. A practical way to think about safflower oil is this: it is one option among many, and it is worth reading the label before you make it your everyday default. If you are specifically watching your omega-6 to omega-3 balance, safflower oil may be an ingredient you use more selectively. Heat, Cooking, and Oil Stability Here is where the kitchen gets interesting. Oils that are higher in polyunsaturated fats can be more prone to oxidation during high-heat cooking than oils with a more stable fat profile. Oxidation is a chemical change that can affect an oil's flavor, aroma, and quality, and heat can speed that process along. For Everyday Cooking Translation: match the oil to the job. A delicate oil may be lovely in a dressing, while high-heat cooking asks more from your bottle. Store oils away from heat and light, notice any off smells, and do not be shy about replacing an old bottle. Pantry clarity is a small win, but a real one. Quick Label Tips for Safflower Oil When you see safflower oil on a bottle or ingredient list, check for: Type: Some labels call out high-oleic or high-linoleic safflower oil, which tells you more about the fat profile. Use case: Decide whether you want it for dressing, baking, sauteing, or frying. Freshness: Choose a bottle size you can use while it still smells and tastes fresh. Overall pattern: Think about the whole day of eating, not just one ingredient. What About Other Oils? Olive Oil and Avocado Oil Extra virgin olive oil is often discussed for polyphenols, which are antioxidant compounds found in the oil. Avocado oil is also commonly noted for its oleic acid, lutein, and vitamin E content. Those are educational nutrition points, not a magic ranking system. The best oil for your kitchen still depends on flavor, cooking method, budget, and what you like to eat. How Jackson's Approaches Oils Jackson's snacks do not use safflower oil. Our snacks are made with real food ingredients, avocado oil, and seasoning. That is the whole idea behind Avocado Oil Always: a clear ingredient approach, crispy kettle-cooked texture, and bold flavors that make snack time feel like a small bright spot in your day. We keep the Jackson's side simple. You bring the label curiosity, we bring the crunch. The Bottom Line on Safflower Oil Safflower oil: what to know comes down to balance, heat, and label awareness. It is a mild seed oil that may be high in omega-6 fats, and some research suggests that omega-6 intake is best considered alongside omega-3 intake. It is also worth thinking about how oils behave under heat, especially for frequent high-temperature cooking. You do not need to memorize every fatty acid to make a confident choice. Start with the label, choose oils that fit how you cook, and keep building a pantry that works for your real life. Grab a bag.
Avocado Oil
Substitute Avocado Oil for Vegetable Oil: Why and How

Substitute Avocado Oil for Vegetable Oil: Why and How

Your Guide to Substituting Avocado Oil for Vegetable Oil You are halfway through a recipe, the pan is warming up, and the ingredient list calls for vegetable oil. Do you reach for the big bottle in the pantry, or can you make a quick swap with avocado oil instead? Good news: substituting avocado oil for vegetable oil is usually simple, especially when you want one oil that can move from weeknight sauteing to weekend baking without making dinner feel complicated. This guide is for busy, label-savvy home cooks who want practical swaps that fit real life. What Makes Avocado Oil Different? Avocado oil comes from the flesh of the avocado, not the seed, so it is often framed as a fruit oil rather than a seed oil or generic vegetable oil. Research shows that avocado oil is rich in oleic acid, lutein, and vitamin E.1 In everyday cooking, that translates into a mild, mellow oil that will not boss your recipe around. It can add richness without strongly changing the flavor. What Is Vegetable Oil, Anyway? "Vegetable oil" is a broad label. Depending on the bottle, it may refer to canola oil, soybean oil, cottonseed oil, corn oil, or a blend of several oils. Some of these oils are high in polyunsaturated fatty acids, and research on cooking oils has found that high-PUFA oils can be more prone to oxidation during high-heat cooking.2 The broader point is that "vegetable oil" can be vague, and many shoppers prefer knowing exactly which oil they are cooking with. Can You Substitute Avocado Oil for Vegetable Oil? Yes. In most recipes, you can substitute avocado oil for vegetable oil at a 1:1 ratio. If a recipe calls for 1/2 cup vegetable oil, use 1/2 cup avocado oil. If it calls for 2 tablespoons, use 2 tablespoons. Easy math, happy kitchen. Avocado oil works especially well for: Sauteing vegetables, chicken, tofu, or eggs Frying or pan-frying Grilling marinades Salad dressings and dips Smoothies that need a creamier texture Muffins, quick breads, cakes, brownies, and other baked goods Why It Works in Baking Baking is where oil swaps can feel a little risky. Nobody wants cupcakes that taste like the wrong side of the pantry. Avocado oil is useful here because its flavor is generally neutral. It can bring moisture and richness without competing with chocolate, vanilla, pumpkin, banana, or warm spices. If the recipe already calls for vegetable oil, avocado oil usually slides in beautifully. Why Home Cooks Like It for Higher Heat Avocado oil is commonly chosen for sauteing, frying, and grilling because it has a high smoke point.3 Oil stability matters, too. Heating oils can contribute to oxidation, and high-PUFA oils are more vulnerable to oxidation during high-heat cooking.2 That is one reason many cooks look closely at the oil they use for crisp edges, quick browning, and frequent pan time. The Educational Health Conversation Let us keep this grounded. Avocado oil is not magic, and no single oil turns a recipe into a wellness plan. But avocado oil has compounds researchers continue to study. Here are the big points: Avocado oil is rich in oleic acid, lutein, and vitamin E.1 Monounsaturated fats in avocado oil may support gut barrier integrity, according to a review of avocado oil components and functions.4 Avocado oil compounds may have anti-inflammatory effects, according to research reviewing avocado oil bioactives.5 Some dietary fibers and oils may help lower LDL cholesterol, and avocado oil is often discussed in the broader context of unsaturated fats and cardiovascular health markers.6 Some dietary fats contain fat-soluble vitamins, and fats can help with absorption of fat-soluble nutrients.7 The practical takeaway? Avocado oil is a versatile cooking oil with a research-backed nutrient profile. The Main Downside: Cost Here is the honest pantry math: avocado oil usually costs more than generic vegetable oil. If you cook with oil every day, that price difference can matter. Use avocado oil where it shines most: higher-heat cooking, baked goods where neutral flavor matters, and dressings or marinades. Conclusion: One Simple Swap, Lots of Possibility Substituting avocado oil for vegetable oil is one of those small kitchen moves that can make cooking feel clearer and more intentional. Use it 1:1 in most recipes, lean on it for sauteing, frying, grilling, marinades, dressings, smoothies, and baking, and remember that its neutral flavor is especially friendly in baked goods. The goal is not perfection. It is a pantry that works harder for your real life, from rushed weeknight dinners to snacky weekends with people you love. Jackson's and Avocado Oil At Jackson's, we are big proponents of real food ingredients, avocado oil, and seasoning. That is the lane: bold flavor, craveable crunch, and snacks you can feel good about eating. Shop Jackson's - Avocado Oil Always References "Avocado oil is rich in oleic acid, lutein, and vitamin E." Research health citation library: https://pmc.ncbi.nlm.nih.gov/articles/PMC5331551/ "High-PUFA oils are more prone to oxidation during high-heat cooking." Research health citation library: https://www.sciencedirect.com/science/article/abs/pii/S0924224417300985?via=ihub "Some dietary fats contain fat-soluble vitamins." Citation-library examples include avocado oil's high smoke point for frying. Research health citation library: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats "Monounsaturated fats in avocado oil may support gut barrier integrity." Research health citation library: https://www.sciencedirect.com/science/article/pii/S1756464624004961 "Avocado oil compounds may have anti-inflammatory effects." Research health citation library: https://www.mdpi.com/2072-6643/12/4/947 "Certain dietary fibers and oils may help lower LDL cholesterol." Research health citation library: https://medlineplus.gov/ldlthebadcholesterol.html "Some dietary fats contain fat-soluble vitamins." Research health citation library: https://www.ncbi.nlm.nih.gov/books/NBK218749
Avocado Oil
Bottle of oil next to a bowl of rendered tallow, comparing tallow and seed oil as cooking fats

Tallow vs. Seed Oils: Why Your Choice of Fat Matters

Let's talk fat. Not in a scary way, in a curious, empowered way. If you've stood in the cooking oil aisle lately, you know the choices can feel overwhelming. Tallow is having a moment, seed oils are everywhere, and everyone seems to have an opinion. So what's actually the difference, and why does your choice of fat matter? We're breaking it down together, no jargon required. What Exactly Are Seed Oils? Seed oils are oils extracted from seeds like canola, soybean, corn, sunflower, safflower, and cottonseed. Getting oil out of a tiny seed isn't simple. It typically involves high heat, industrial pressing, and sometimes chemical solvents to extract as much oil as possible, followed by refining, bleaching, and deodorizing so the final product tastes neutral and lasts a long time on the shelf. That processing journey is part of why so many people are asking questions about seed oils these days. The Omega-6 Conversation One of the biggest talking points around seed oils is their omega-6 fatty acid content. Omega-6s are essential fats your body needs, but research suggests that when omega-6 intake is high relative to omega-3, it may promote inflammation in the body. Because seed oils show up in so many processed foods, our modern diets often lean heavily toward omega-6, a shift from how earlier generations ate. This doesn't mean omega-6 is the enemy. It means balance matters, and it's worth paying attention to where your fats are coming from. What Happens When Seed Oils Meet High Heat Cooking oil stability is another piece of the puzzle. Oils high in polyunsaturated fat, which describes many seed oils, are more prone to oxidation when exposed to high heat, especially with repeated use. Oxidation is simply the chemical breakdown that happens when oil reacts with heat and oxygen over time, and it's a factor worth understanding if you fry or reheat oils often. Tallow: A Traditional Fat Making a Comeback Long before industrial seed oils existed, cooks relied on rendered animal fats like tallow. Simply put, tallow is rendered beef fat, the kind your grandparents might have kept in a jar by the stove. It's shown up in traditional kitchens for generations, prized for its rich flavor and high smoke point, which makes it well suited for frying and roasting. Tallow is primarily made up of saturated and monounsaturated fats. Monounsaturated fats are a fat type also found in foods like avocados and olive oil, and some dietary fats naturally carry fat-soluble vitamins along with them. That combination is part of why traditional fats have held a steady place in home cooking for so long. Quick Comparison at a Glance Seed oils: Extracted from seeds using industrial processing, generally high in omega-6 fatty acids, common in packaged and processed foods. Tallow: Rendered animal fat, primarily saturated and monounsaturated fats, a traditional cooking fat with a high smoke point. The takeaway: Both fat sources have a place in the broader conversation about how we cook and eat, and understanding where your fats come from helps you make choices that feel right for you. Making Choices That Work for Your Kitchen We get it, reading ingredient labels and researching fats can feel like a part-time job. You don't have to overhaul everything overnight. Start small. Check labels on your pantry staples. Get curious about what oil your favorite snacks and salad dressings are cooked in. Small, informed swaps add up over time, and every choice you make is a step toward snacking and cooking with more intention. If you want to go deeper on this topic, our guide to avocado oil vs. tallow walks through how these two fats compare in the kitchen, and our breakdown of polyunsaturated fats is a great next stop if you want to understand PUFAs in more detail. The Bottom Line on Tallow vs. Seed Oils At the end of the day, choosing your fats is a personal journey, not a test you can fail. Whether you're drawn to the tradition of tallow, curious about how seed oils are made, or simply want to feel more confident reading labels, the goal is the same: eat and cook in a way that feels good to you. Understanding the difference between tallow and seed oils gives you one more tool to make choices you feel great about, one meal and one snack at a time. Read next: Seed Oil vs. Animal Fat: The Great Fat Face-Off