Food

The holiday season is synonymous with indulgent meals and sweet treats, but it doesn’t have to derail your health goals. With a few simple swaps and creative ideas, you can enjoy all the flavors of the season while keeping your dishes nutritious and satisfying. Here are three wholesome holiday recipes to inspire your menu this year.  

Ditch the marshmallows and processed sugar with this naturally sweetened twist on a holiday classic.  

Ingredients:

- 4 large sweet potatoes, peeled and cubed  

- 1/4 cup unsweetened almond milk (or any plant-based milk)  

- 2 tablespoons maple syrup  

- 1 teaspoon cinnamon  

- 1/2 teaspoon nutmeg  

- 1/2 teaspoon vanilla extract  

- 1/2 cup pecans, chopped  

- 1 tablespoon coconut oil, melted  

Instructions: 

1. Preheat your oven to 375°F (190°C).  

2. Boil or steam the sweet potatoes until tender. Mash them with almond milk, maple syrup, cinnamon, nutmeg, and vanilla extract until smooth.  

3. Spread the mashed sweet potatoes into a baking dish.  

4. In a small bowl, toss the chopped pecans with melted coconut oil. Sprinkle over the sweet potatoes.  

5. Bake for 15–20 minutes until the pecans are toasted and fragrant.  

This hearty, nutrient-packed stuffing swaps out white bread for whole-grain options and adds veggies for extra nutrition.  

Ingredients:  

- 8 cups cubed whole-grain bread, toasted  

- 1 tablespoon olive oil  

- 1 onion, diced  

- 3 celery stalks, diced  

- 2 cups mushrooms, sliced  

- 1/2 cup dried cranberries  

- 2 cups low-sodium vegetable broth  

- 2 teaspoons fresh thyme (or 1 teaspoon dried)  

- Salt and pepper to taste  

Instructions:  

1. Preheat your oven to 350°F (175°C).  

2. In a large skillet, heat olive oil over medium heat. Sauté the onion and celery until softened, about 5 minutes. Add the mushrooms and cook until tender.  

3. In a large mixing bowl, combine the toasted bread cubes, sautéed vegetables, cranberries, thyme, salt, and pepper.  

4. Slowly pour in the vegetable broth, mixing until the bread is moist but not soggy.  

5. Transfer the mixture to a greased baking dish. Cover with foil and bake for 20 minutes, then uncover and bake for an additional 15 minutes to crisp the top.  

These no-bake treats are the perfect balance of indulgent and healthy, made with dates, nuts, and cacao.  

Ingredients:  

- 1 cup Medjool dates, pitted  

- 1 cup raw almonds or cashews  

- 3 tablespoons unsweetened cacao powder  

- 1/2 teaspoon peppermint extract  

- 1/4 cup crushed candy canes or cocoa powder (optional, for coating)  

Instructions:  

1. In a food processor, blend the nuts until finely ground.  

2. Add the dates, cacao powder, and peppermint extract. Blend until the mixture sticks together.  

3. Roll the mixture into small balls. If desired, roll in crushed candy canes or cocoa powder to coat.  

4. Refrigerate for at least 30 minutes before serving.  

1. Swap Smartly: Use whole grains, natural sweeteners, and plant-based fats to create lighter versions of your holiday favorites.  

2. Add Veggies: Incorporate vegetables into your sides and even desserts for added nutrients and flavor.  

3. Portion Mindfully: Focus on savoring smaller portions of indulgent dishes and filling up on healthier options like salads or roasted veggies.  

This holiday season, celebrate with dishes that nourish your body and satisfy your taste buds. Enjoy the warmth, joy, and love of the holidays with food that fuels your wellness!

When my kids were small and we still consumed a lot of dairy, they would have thick green or yellow mucous throughout fall and winter.  It didn't seem that anything would help.  We tried a lot of things.  Some things helped short term, but they still had the mucous, even when we had holistically cleared all other symptoms of being ill.  This really puzzled me.  Then, we eliminated dairy from our home because one child tested positive for dairy allergy.  Dairy became something that was only consumed now and then on pizza(although half of us prefered it without cheese), but otherwise, it was absent from our diet.  When fall came, there was no thick mucous.  There was very little mucous in any of my children, even when they got sick.  But they didn't get sick as much, and when they did, they got better much quicker.  The only thing we changed was the dairy!  As we have continued with little to no dairy, this has held true.  This is something to think about if your child has long-term thick mucous.

After extensive research, I found that dairy is well known for causing mucous. It also creates acidity in the body, which is a good environment for unfavorable microbes.  While many believe it is a good source of calcium (and it does contain calcium), that calcium is used by the body right away to counteract some of the acidity caused by the animal protein in the dairy product.  So, there is no calcium benefit from consuming dairy.  The countries with the highest dairy consumption also have the highest incidence of osteoporosis.  It was mind-blowing for me when I learned that because we all learn that dairy is a good source of calcium in school! That is just not the case. 

Does that mean 100% elimination is necessary? That's up to you. But I highly recommend at least reducing consumption.  When we eliminated it, we found all sorts of benefits - including better digestion.  Will I eat it sometimes?  Yes, but rarely, and now it makes me feel bad when I eat it. I was so addicted (yes, it is as addictive as drugs) before that I craved it all the time.  But I was also plagued with chronic digestive issues that I had no idea were connected. This may be TMI, but those issues included cramping, bloating, constipation, and diarrhea.  I no longer have those issues, unless I consume dairy.  Do you have digestive issues?  Have you ever thought that it could be dairy?  I didn't until after it was gone.  If you are curious or want to see major changes in your health, I highly recommend trying a no-dairy diet for 3 months.  You may be pleasantly surprised at the results!

Not sure where to get your calcium? (Let me be clear - you weren't ever getting it from dairy, anyway.)

1. Leafy Greens: Kale, collard greens, mustard greens, and turnip greens.

2. Broccoli and Bok Choy: Both are rich in bioavailable calcium.

3. Seaweed: Especially wakame and kelp.

4. Almonds: A handful provides a good calcium boost.

5. Chia Seeds: High in calcium, and easy to add to smoothies or yogurt. (See below for recipe)

6. Sesame Seeds (Tahini): A rich, natural source of calcium.

7. Figs: Dried figs are another calcium-dense snack.

8. White Beans: Cannellini beans and other white bean

🎃 Pumpkin Spice Bliss: A Nourishing Recipe

Here’s a quick and delicious Pumpkin Spice Smoothie recipe:

- 1 cup almond milk

- ½ cup canned pumpkin

- 1 banana

- 1 tsp pumpkin spice

- 1 tbsp chia seeds

- 1 tbsp pure maple syrup

Blend and enjoy a nutritious, fall-flavored treat packed with fiber and vitamins to fuel your busy days!

This chart should help you recognize food dyes and their various names more easily!

Yes, many food dyes can have multiple names or designations based on their chemical composition, brand names, or regional differences. Here’s an updated chart including some additional names that may be used for common food dyes:

| Dye Name (Old)   | Dye Name (New)                   | Other Names                                     | Common Uses                             

|-----------------------|--------------------------------|---------------------------------------|----------------------------------------------------------

| Red 2                           | E123                                             | Amaranth                                              | Beverages, candies, desserts               

| Red 3                           | E127                                             | Erythrosine                                         | Candies, maraschino cherries, dairy products 

| Red 40                        | Allura Red AC (E129)         | Food Red 17                                        | Soft drinks, candies, baked goods            

| Yellow 5                     | Tartrazine (E102)                 | Food Yellow 4, E102                       | Candies, snacks, beverages              

| Yellow 6                     | Sunset Yellow (E110)         | Food Yellow 3                                     | Processed foods, snacks, desserts          

| Blue 1                         | Brilliant Blue FCF (E133) | Food Blue 2                                          | Beverages, candies, baked goods               

| Blue 2                         | Indigotine (E132)                  | Food Blue 1                                          | Candies, baked goods, beverages              

| Green 3                     | Fast Green (E143)                | Food Green 2                                      | Beverages, candy, gelatin                  

| Orange B                 | E110                                              | Orange Yellow 2                                | Snacks, beverages, sauces                    

| Carmine                   | Cochineal (E120)                   | Carminic acid, Natural Red 4     | Yogurt, beverages, confectionery   

| Anthocyanins       | E163                                              | Natural Red 2, Food Red 3          | Fruits, juices, sauces                        

| Beet Juice              | E162                                              | Beet Red, Betanin                             | Juices, desserts, processed foods             

***

- Carmine and cochineal are derived from insects (cochineal scale) and are often labeled as natural colorants.

- Anthocyanins are naturally occurring pigments found in many fruits and vegetables, commonly used in plant-based products.

- Beet Juice is a natural coloring often used as a healthier alternative to synthetic dyes.

Always check the ingredient list for any of these names, especially if you're looking to avoid certain dyes for health reasons or allergies!

- Some dyes have retained their original names while others have been reclassified or renamed.

- Always check the ingredient list for both the common name and the E-number when shopping for products to avoid specific dyes.

- Regulatory changes may influence the names and classifications of food dyes over time, so it's essential to stay updated on food labeling practices. 

The potential dangers of food dyes can vary, but several have been the focus of concern due to health risks and adverse effects. Here are some of the most commonly cited food dyes that are considered the most dangerous or controversial:

1. Red 40 (Allura Red AC)

- Concerns: Linked to hyperactivity and behavioral issues in children, especially in sensitive individuals. Some studies have suggested potential carcinogenic effects and allergic reactions.

- Common Uses: Candies, soft drinks, baked goods.

2. Yellow 5 (Tartrazine)

- Concerns: Associated with allergic reactions, including asthma and hives. Some studies suggest it may contribute to hyperactivity in children. It may also contain benzidine, a potential carcinogen, as a contaminant.

- Common Uses: Snacks, soft drinks, desserts.

3. Yellow 6 (Sunset Yellow)

- Concerns: Linked to allergies and hyperactivity in children. Some studies suggest potential carcinogenic effects based on animal studies.

- Common Uses: Processed foods, snacks, beverages.

4. Blue 1 (Brilliant Blue FCF)

- Concerns: Although considered safe in moderate amounts, there are ongoing debates about its long-term effects on health, including potential links to hyperactivity.

- Common Uses: Beverages, candies, baked goods.

5. Red 3 (Erythrosine)

- Concerns: Previously used widely, it was found to be carcinogenic in animal studies, leading to its ban in cosmetics and certain food products. It can still be found in some food items, raising safety concerns.

- Common Uses: Candies, baked goods, maraschino cherries.

6. Carmine (Cochineal)

- Concerns: While natural, it can cause severe allergic reactions in some individuals. It’s made from crushed cochineal insects, which may be a concern for vegetarians and vegans.

- Common Uses: Yogurt, beverages, confectionery.

7. Allura Red (Red 40) and Tartrazine (Yellow 5) Combination

- Concerns: When consumed together, these dyes have been associated with increased hyperactivity in sensitive individuals, as indicated in studies examining their effects in children.

  

While the FDA approves these dyes for use in food, there is ongoing debate about their long-term health impacts. Individuals with sensitivities, allergies, or those concerned about hyperactivity should be particularly cautious and read ingredient labels carefully. Opting for natural alternatives and whole foods can help minimize exposure to potentially harmful food dyes. Always consult with a healthcare professional for personalized dietary advice.

Here’s a breakdown of the composition of the most commonly cited food dyes, including their sources and how they are made:

1. Red 40 (Allura Red AC)

- Composition: Synthetic dye made from petroleum products.

- Source: Derived from the azo dye family. It is created through a chemical process involving the reaction of aromatic amines.

2. Yellow 5 (Tartrazine)

- Composition: Synthetic dye made from petroleum.

- Source: Produced by the sulfonation of 4-pyrenesulfonic acid. It can also be derived from coal tar. 

3. Yellow 6 (Sunset Yellow)

- Composition: Synthetic dye also made from petroleum.

- Source: Created from the reaction of anthranilic acid with other chemicals, leading to a yellow azo dye.

4. Blue 1 (Brilliant Blue FCF)

- Composition: Synthetic dye derived from petroleum.

- Source: Created through a series of chemical reactions involving p-phenylenediamine and is a part of the triphenylmethane dye family.

5. Red 3 (Erythrosine)

- Composition: Synthetic dye derived from the xanthene family.

- Source: Made from the reaction of phthalic anhydride and resorcinol, followed by a series of chemical modifications.

6. Carmine (Cochineal)

- Composition: Natural dye made from carminic acid.

- Source: Extracted from cochineal insects (Dactylopius coccus), which are harvested, dried, and processed to obtain the red pigment. 

7. Allura Red (Red 40) and Tartrazine (Yellow 5) Combination

- Composition: Allura Red is an azo dye, while Tartrazine is derived from petroleum.

- Source: Both are synthetic and produced through chemical processes involving aromatic compounds and amines

Most artificial food dyes are synthetic and derived from petroleum products, which raises concerns about their safety and potential health risks. In contrast, carmine is a natural dye but still poses allergenic risks for some individuals. When considering food dyes, it’s essential to be informed about their sources and potential impacts on health.