Category Archives: additives


xanthan gum

Xanthan Gum: The Common Food Additive You Need To Know About

If you have been doing a good job of reading food labels, you know there are many ingredients listed. Xanthan gum is one of these common ingredients found in processed foods. It has been around since the early 1960’s, discovered by a research team of the United States Department of Agriculture.

What is Xanthan Gum? 

It is a water-soluble natural gum produced by the fermentation of sugar with specific micro-organisms. These organisms are the same ones that cause black rot on broccoli, cabbage, or kale. Fortunately, xanthan gum is sterilized! It is a soluble fiber - it turns to a gel-like mush when a liquid is added to it. This substance acts as a binder, extender, stabilizer, and thickener.

Xanthan gum helps give a better mouthfeel, improves the texture and consistency, and helps reduce separation. Since it stabilizes food products under different temperature conditions. It is great for manufacturing, shipping, storage and convenient for producers. It is found in foods, personal care products, medications, and used in industrial applications.

It can stabilize food, prevent food from separating, and help the food to flow smoothly out of containers. It also can provide elasticity and fluffiness to gluten-free baked goods. Common foods that contain xanthan gum are salad dressings, bakery products, fruit juices, soups, ice cream, sauces, gravies, syrups, gluten-free products, and low-fat foods.

Is Xanthan Gum Safe?

In personal care products, it allows the products to be thick, but still flow easily out of their container. It is found in toothpaste, creams, lotions, and shampoos.

Xanthan gum is used in industry because it has the ability to withstand different temperatures and pH levels, cling to surfaces, and thicken liquids while still maintaining good flow. It is used in fungicides, herbicides, insecticides, tile grout, oven and toilet cleaners, paints, fluids used in oil drilling, and adhesives like wallpaper glue.

Now you may be wondering if it is in all these different products, can it be a health risk or not? The FDA has stated that this product is safe for human consumption as long as consuming less than 15 grams per day. Ingesting more than this can produce intestinal discomfort and other challenges.

Some Challenges With Xanthan Gum

Xanthan gum can be made with corn, soy, wheat, or cabbage. If you are sensitive to these foods, you may want to consider avoiding xanthan gum. Another challenge is that corn and soy are often genetically modified organisms (GMO).

Xanthan gum absorbs water in the gut and is not digestible, therefore it can lead to constipation, bloating, altered gut bacteria, and other gut-health issues. A recent study found that it can cause inflammation in the gut.

Inhaling xanthan gum should be avoided as it can produce flu-like symptoms.

Xanthan gum can lower blood sugar levels so if you are already taking diabetes medication, it could cause problems.

Alternatives to Xanthan Gum

If you are looking for substitutes for xanthan gum, you could choose psyllium husk, chia seeds, gelatin, agar, and ground flaxseeds as thickeners.

Unfortunately, it has become a big hit in the gluten-free world due to that thickening ability. We are consuming far too much of it which is not good for gut health. It’s important to read the labels and develop an awareness of how many products you are consuming that have xanthan gum in them. Either look for alternatives or see if there is a DIY option.

Sources

Ostrowski, M.P., La Rosa, S.L., Kunath, B.J. et al. Mechanistic insights into consumption of the food additive xanthan gum by the human gut microbiota. Nat Microbiol 7, 556–569 (2022). https://doi.org/10.1038/s41564-022-01093-0

Silva Rischiteli AB, Neto NIP, Gascho K, Carnier M, de Miranda DA, Silva FP, Boldarine VT, Seelaender M, Ribeiro EB, Oyama LM, Oller do Nascimento CM. A diet including xanthan gum triggers a pro-inflammatory response in Wistar rats inoculated with Walker 256 cells. PLoS One. 2019 Jun 18;14(6):e0218567. doi: 10.1371/journal.pone.0218567. PMID: 31211796; PMCID: PMC6581265.

 

What Is Maltodextrin?

Our modern processed foods can contain many ingredients that you may not know much about such as maltodextrin.

Uses for maltodextrinyogurt maltodextrin

It is a highly processed, plant-based substance that is usually made from corn but also can be made from rice, potato, wheat, or tapioca. To produce maltodextrin these starches are cooked at very high temperatures and then enzymes or acids are mixed in until they are broken down into a neutral-tasting powder.
 
It can be used to improve consistency, add bulk, texture, and extend shelf life but is mainly used as a thickener. This white powder is relatively tasteless (it may sometimes add a slightly sweet taste to food) and dissolves well in water.
 
Because it is so easily absorbed and does not impact flavor it is frequently used in a wide range of foods such as:
 
  • artificial sweeteners
  • baked goods
  • pasta
  • yogurt
  • beer
  • nutrition bars
  • cereals
  • low-fat and reduced-calorie items
  • meat substitutes
  • frozen meats
  • soups
  • condiments
  • sauces
  • spice mixes
  • salad dressings
  • chips
  • pie fillings
  • snack foods
  • energy/sport drinks
  • weight-training supplements.
 
It can also be found in lotions, hair care products, and livestock feed. As well as being used in insecticides and in pharmaceuticals.
 
As you can see it can be in a lot of items. Even though maltodextrin has virtually no nutrients it can adversely affect your health. Let’s look at some concerns with this additive.
 

Health impact of maltodextrin

spike blood sugar maltodextrin
Maltodextrin contains 4 calories per gram which is the same as sugar. Because this additive is so highly processed, it is very easy to digest and be absorbed by the body.
 
Maltodextrin has a high glycemic index of anywhere between 95 to 136 compared to 65 for table sugar. Therefore, it can spike blood sugar, which is not good for anyone but especially challenging for diabetics.
 
Gut health is another area of concern. Studies have shown that food additives can exert a negative effect on the gut related to the development and progression of colitis, colorectal cancer, and metabolic syndrome.
 
For maltodextrin, there is accumulating evidence suggesting it can impair gut homeostasis and promote intestinal pathologies. By affecting the intestinal microbiota, maltodextrin may even promote the growth of pathogens such as E. coli.
 
Maltodextrin may also cause other health issues including rashes or skin irritation, cramping, asthma, or difficulty breathing. A large portion of maltodextrin is made from corn so if you have a food allergy to corn that is, of course, a problem.
 
And lastly, most maltodextrin is not labeled as organic. This means that if it is made from corn there is a high potential for it to be genetically modified (GMO) which in turn means the presence of glyphosate. Keep in mind that most corn grown in the United States is the GMO “Roundup Ready” variety.
 

In conclusion

read food label maltodextrin
It is important to read labels - look for the word maltodextrin.  Not that this ingredient can also be labeled as corn syrup solids, modified corn starch, modified rice starch, modified tapioca starch, and modified wheat starch.
Sources
 

Laudisi F, Stolfi C, Monteleone G. Impact of Food Additives on Gut Homeostasis. Nutrients. 2019 Oct 1;11(10):2334. doi:10.3390/nu11102334. PMID: 31581570;PMCID: PMC6835893.

Nickerson KP, McDonald C (2012) Crohn's Disease-Associated Adherent-Invasive Escherichia
coli Adhesion Is Enhanced by Exposure to the Ubiquitous Dietary

Polysaccharide Maltodextrin. PLOS ONE7(12):e52132.https://doi.org/10.1371/journal.pone.0052132

asthma

Ingredients And Asthma

Chances are you don't think much about your breathing because it's an autonomic nervous system task, your body does it for you.  If you're someone who struggles with a breathing condition you do pay more attention to anything that might be a trigger for you.

Unfortunately, there's a whole class of triggers that almost no one is talking about...additives. These are things put into your food by the manufacturers, such as preservatives, sweeteners, artificial ingredients, and more.  They provide no nutritional value and may be part of the problem if you're one of the millions of Americans who struggle with asthma or other breathing issues.

 

Foods That May Trigger Asthma

 

High Fructose Corn Syrup

A 2018 study found evidence that high fructose corn syrup (HFCS) consumption is associated with asthma risk. It was concluded that moderate (2 to 4 times per week) and frequent (5 to 7 times per week) consumption of HFCS in sweetened soda, fruit drinks, and apple juice increased the asthma risk from between 49% to 61%. This particular study surveyed adults so one does have to wonder what the effects are on children who often consume more of these types of beverages.

Additionally, a woman’s HFCS consumption during pregnancy is associated with an increased risk of asthma in her offspring.

Preservatives:  Nitrates, benzoates, sulphur dioxide, and sulphites

Nitrates and nitrites are used in processed meats such as bacon. These preservatives can cause dyspnea which is shortness of breath.

Benzoates have been found to produce sensitivity in some individuals. This preservative can be found in steroids used to treat asthma. This is why it is important to not only read the labels on your food but also any medications that you may be prescribed.

Sulphur dioxide and sulfite are used in a wide range of acidic beverages, dried fruits, and breakfast sausages for example. These items are required to be on labels due to the potential allergic or asthmatic reaction.

BHT + BHA

These two preservatives can cause inflammation and are linked to allergies and asthma. BHT and BHA will be found in cereals, sausage, hot dogs, meat patties, chewing gum, potato chips, beer, butter, and vegetable oils. They are used to preserve color and flavor.

Toothpaste

An artificial mint flavoring used in toothpaste can be an issue for many people.

BPA

A link to asthma from an exposure by female mice led to the pups having an increased risk. Scientists studied children for prenatal and postnatal exposure and found correlations, also.  

Soft Drinks

The high concentrations of sugar in soft drinks made the lungs and airways more susceptible to inflammation due to allergic reactions. Additionally, the preservatives in soft drinks may cause allergic reactions that result in asthma and COPD.

Yellow #5

Tartrazine also known as yellow #5 is made from coal tar and is banned in most European countries. It is found in cookies, frostings, cereal, pickles, ice cream, chips, salad dressing, and cheese. It has been linked to an increased risk of asthma. Additionally, if it is combined with aspartame, it can be toxic.

Foods For Healthy Lungs

As you can see processed foods can contain a lot of problematic ingredients if you are susceptible to asthma or other lung challenges. Fortunately, there are foods that can support healthy lungs.  

Ginger

Has anti-inflammatory properties which can cause bronchial dilation in asthmatic patients. This has been confirmed in both animal and human clinical studies. It can also help break down and expel thick mucus build up.

Chili peppers

Contain a substance called capsaicin. Capsaicin is anti-inflammatory and mucus thinner. They can also improve blood flow.

Cruciferous vegetables

Are sulphur-rich foods and may reduce airway inflammation which can be beneficial in conditions such as asthma, allergic rhinitis, and chronic obstructive pulmonary disease (COPD).

Pomegranates

Packed with antioxidants that may help reduce inflammation in the lungs. They may fight against asthma by modulating various signaling pathways.

Turmeric

Contains curcumin which helps relieve inflammation and chest tightness associated with asthma.

Apples

Contain flavonoids, vitamin E, and vitamin C which all help with lung function. Again, these can help reduce inflammation and swelling in the lungs.

Water

Extremely important for healthy lungs. It helps keep blood flowing to and from the lungs and the lungs well hydrated. Choose clean filtered water to avoid any chemicals.

With all of the body systems, it is important to consume foods that promote a health. With every bite we take we can invest in health and our lung health is no different. Choose wisely and breathe easy!

Sources

 

  • Acero, J., (29 November 2017). Nitrate-toxicity, side effects, diseases and environment impacts. Naturalpedia. Retrieved from https://naturalpedia.com/nitrate-toxicity-side-effects-diseases-and-environmental-impacts.html.
  • DeChristopher, L., & Tucker, K. (2018). Excess free fructose, high-fructose corn syrup and adult asthma: The Framingham Offspring Cohort. British Journal of Nutrition,119(10), 1157-1167. doi:10.1017/S0007114518000417
  • Freedman BJ. Asthma induced by sulphur dioxide, benzoate and tartrazine contained in orange drinks. Clin Allergy. 1977 Sep;7(5):407-15. doi: 10.1111/j.1365-2222.1977.tb01471.x. PMID: 412611.
  • Harrington, R. (02 March, 2010). Bisphenol A linked to asthma – study. Food Navigator. Retrieved from https://www.foodnavigator.com/Article/2010/03/02/Bisphenol-A-linked-to-asthma-study#.
  • Schor, j., ND, FABNO. (5 September 2018). Fructose consumption linked to asthma. Natural Medicine Journal. Retrieved from https://www.naturalmedicinejournal.com/journal/fructose-consumption-linked-asthma.
  • Shaheen, S. O., Sterne, J. A., Thompson, R. L., Songhurst, C. E., Margetts, B. M., & Burney, P. G. (2001). Dietary antioxidants and asthma in adults: Population based case–control study. American Journal of Respiratory and Critical Care Medicine, 164(10), 1823–1828.
  • Shaikh, S., and Bhandary, YP. (12 March 2021). Therapeutic properties of punica granatum L (pomegranate) and its applications in lung-based diseases: a detailed review. Journal of Food Biochemistry. Retrieved from https://onlinelibrary.wiley.com/doi/abs/10.1111/jfbc.13684.
  • Soft Drinks Linked to Lung Disease and Asthma. (28 July 2020). Natural Therapy Pages. Retrieved from https://www.naturaltherapypages.com.au/article/soft-drinks-linked-to-lung-disease-asthma.
  • Woods, R. K., Walters, E. H., Raven, J. M., Wolfe, R., Ireland, P. D., Thien, F. C., & Abramson, M. J. (2003). Food and nutrient intakes and asthma risk in young adults. The American Journal of Clinical Nutrition, 78(3), 414–421.
  • Yadav, L., & Upasana, U. (2022). Golden Spice Turmeric and Its Health Benefits. In (Ed.), Antimicrobial and Pharmacological Aspects of Curcumin [Working Title]. IntechOpen. https://doi.org/10.5772/intechopen.103821

Carrageenan Causing Serious Health Problems

Is it the carrageenan from seaweed?

 

Have you ever had gut health issues after you've eaten something?  You know what I'm talking about, you eat a meal, and then after you eat, suddenly your belly starts to blow up or your gut starts to roil and it doesn't feel good. Maybe you start getting constipation or diarrhea.  A lot of people may think that it's due specifically to foods that they're eating. However, it's not just what you eat, it's what's in what you eat. Carrageenan is found in a lot of foods.

As a matter of fact, it appears in virtually every aisle of the grocery store. You can find it in lunchmeat, dairy products, beverages, ice cream, supplements, and more. When you're looking for it on the label, you will often most usually see it listed as carageenan. But sometimes it's listed as sea vegetable extract.  You need to aware of that when you’re reading the labels. 

 

Problems with carrageenan

 

As a food additive it can affect your gut because it pulls a lot of water into the intestines. This means if you're dehydrated, or if you're not drinking extra water to make up for that, you can potentially have gut health issues. It's tied to gastrointestinal inflammation and has even been shown to have a link to colon cancer. 

There are a number of studies out there showing the challenges of consuming carrageenan. One stated that all of the different isomers all the different structures of carageenan were found to induce colitis. And then carageenan-induced colitis was also found to be correlated to changes in the composition of our microbiome, the bacteria that live in our gut.  The challenge is that we need a healthy gut in order for us to be healthy. So if we're eating things that are changing our microbiome, that is going to have a downstream impact a long term effect on our health. We definitely don't want to do that. This particular study found that the results corroborated previous studies that showed that there are harmful gastrointestinal effects from consuming carageenan. 

The FDA continues to list carrageenan [kar-uh-gee-nuh n] as a Generally Recognized As Safe (GRAS) food additive despite decades of scientific studies proving that it causes gut inflammation, intestinal lesions, ulcerations and even malignant tumors. Many individuals who experience belly bloating, irritable bowel syndrome and inflammatory bowel disease notice a dramatic improvement in their symptoms after removing carrageenan from their diet. Continued consumption of carrageenan can cause chronic inflammation which is the root-cause of all chronic diseases, such as heart disease, stroke, diabetes, rheumatoid arthritis, Alzheimer’s, Parkinson’s, and even cancer.

A study done in 2012 by the University of Illinois at Chicago proved that the consumption of carrageenan contributes to diabetes as it impairs glucose tolerance and increases insulin resistance.

What is carrageenan?

 

The food industry extracts carrageenan from red seaweed using an ionic salt of alkali metals that washes out everything that will dissolve in water leaving behind the carrageenan and other insoluble matter like cellulose. This form is called “food-grade” or “undegraded” carrageenan. When processed with acid, carrageenan is degraded to a low molecular weight. This “degraded” carrageenan is not allowed to be used as a food additive due to its known harmful effects, but because it works so well at causing inflammation, scientists for drug companies often use it to induce inflammation in lab animals to test their anti-inflammatory drugs. The problem here is that when “undegraded” carrageenan hits our stomach acid, scientists are concerned that it may become degraded, exposing us to the toxic form of carrageenan.

Why is carrageenan in our food?

The food industry uses carrageenan as a thickener in non-fat and low-fat foods, as a stabilizer in beverages that naturally separate, as a binder in low-sodium and low-fat deli meat and to improve tenderness and maintain juiciness in pre-cooked poultry. It’s found in many processed foods, even in organic food! Below are examples of products and a few brand names commonly containing carrageenan. For a more extensive list of brand names with and without carrageenan, see The Cornucopia Institute’s Shopping Guide to Avoiding Foods with Carrageenan.

Products Commonly Containing Carrageenan
Dairy Products
Non-Dairy Products
Processed Foods
Infant Formulas
  • Chocolate milk
  • Cottage cheese
  • Cream
  • Eggnog
  • Ice cream
  • Frozen desserts
  • Shelf-stable milk box
  • Sour cream
  • Yogurt
  • Almond milk
  • Coconut milk
  • Soy milk
  • Rice milk
  • Soy cheese
  • Coconut water
  • Coffee creamer
  • Coconut yogurt
  • Pizza
  • Frozen turkey
  • Can soups
  • Deli meat
  • Dips
  • Juices
  • Nutritional drinks
  • Cereal bars
  • Puddings
  • Frozen foods
  • Nutrition bars
  • Currently all ready-to-drink (liquid) infant formula, except Gerber Good Start, contains carrageenan.
  • Avoid carrageenan in infant formula by buying organic powdered formula.

 

A Few Brand Names Containing Carrageenan
Meat & Fish Products
Ice-Cream & Frozen Desserts
Non-Dairy Products
  • Aidells - sausage and lunchmeat
  • Aldi - Fit & Active turkey breast and ham, Lunch Mate smoked ham
  • Butterball - chicken breast strips
  • Columbus Naturals - oven roasted turkey
  • Hormel - Natural Choice deli meats
  • Kroger - raw chicken
  • Oscar Meyer - Deli-Fresh
  • Vita - herring in real sour cream
  • Ben and Jerry’s
  • Blue Bell Creameries*
  • Blue Bunny
  • Breyer’s
  • Chapman’s
  • Ciao Bella Gelato
  • Coldstone Creamery
  • Dairy Queen
  • Double Rainbow Sorbet
  • Edy’s
  • Friendly’s
  • Hood
  • Kemp’s
  • LaLoo’s goat milk ice cream
  • Lopez Island Creamery
  • Perry’s
  • Publix
  • Purple Door Ice Cream
  • Sassy Cow Creamery
  • Schwan’s
  • Snickers Ice Cream Bars
  • Tillamook
  • Turkey Hill - premium flavors only
  • Almond Breeze
  • Almond Dream
  • Coconut Dream - coconut beverages
  • Earth’s Own Almond Fresh - almond milk
  • Engine 2 Plant-Strong - almond milk
  • Pacific Foods
  • Rice Dream
  • Silk
  • So Delicious
  • Soy Dream
  • Starbucks (soy milk, coconut milk and cream almost always contain carrageenan, varies by store)

* Blue Bell Creameries was shut down for significant Listeria poisoning and reopened in August 2015.

A majority of the above information came from the Carrageenan 2013 Report published by The Cornucopia Institute.

What can you do to avoid carrageenan?

Make your own ice cream and nut milk!

Homemade Vanilla Ice Cream

Servings 1 quart

Ingredients
  

  • 3 egg yolks (organic and pasture raised)
  • 1/2 cup maple syrup (organic)
  • 1 tablespoon vanilla extract (organic)
  • 1 tablespoon arrowroot powder (organic)
  • 3 cups heavy cream (organic and raw, not pasteurized)

Instructions
 

  • Beat egg yolks and blend in remaining ingredients.
    Pour into an ice cream maker and process according to instructions.
    For ease of serving, transfer ice cream to a shallow container, cover and store in the freezer.

Homemade Almond Milk

Servings 45 cups

Ingredients
  

  • 1 cup almonds (raw and organic, unpasteurized if possible - must come from outside the U.S. or from a local farmer who doesn’t sterilize them as all almonds produced in the U.S. are now required to be “sterilized”)
  • 3 - 4 cups water (filtered or spring - no tap water!)
  • For a sweeter taste, add one of these options:

    1 tsp honey (raw and organic)

    ½ tsp vanilla extract (organic) or 1 Madagascar vanilla bean (organic)

Instructions
 

  • Soak almonds for 8 - 12 hours in filtered water. Rinse and drain almonds thoroughly.
  • Blend almonds and 3 cups of water (and optional sweetener) in a blender on high for about 2 minutes until nuts are pulverized.
  • Add more water if a thinner consistency is desired. This step is optional, as the small particles remaining are just fine to consume… strain through a nut bag or cheesecloth to remove the small particles.

 

Don’t forget to listen in to my Mapping Carrageenan interview on The 15 Minute Matrix with Andrea Nakayama.

TBHQ Isn’t Good For You

In the world of food additives, the alphabet is used to abbreviate many of these man-made products. It is as if there is a whole new vocabulary developed just for them using the alphabet. So, today’s new “word” is TBHQ. This is a conglomeration of letters that frequently appears in the ingredient section of a food label.  Most consumers skip right over it because they don't understand it.  So, let me be the first person to assure you that nature does not produce food by alphabet soup.  It should be clearly understandable in words like kale, apple, celery, and eggs.

Does TBHQ look familiar?  If it doesn't that's okay, but now that I've brought it to your attention, I hope that when you read the label (and you are reading labels aren't you?) it will stand out.  And not in a good way.

What is TBHQ

TBHQ is the abbreviation for tertiary butylhydroquinone.  That's not exactly any clearer than the abbreviation. What exactly is TBHQ and why is it in the food?  It's a preservative; a fake antioxidant if you will.  TBHQ is used to stabilize oils and fats against oxidation and deterioration. Ultimately, this extends the shelf life and prevents rancidity of many products. 

It's found in a wide array of foods. In fact, according to the Environmental Working Group, it is in approximately 1,250 food products. These items can include:

  • processed fats and oils
  • frying and cooking oils used at restaurants (that would especially be those fast-food restaurants)
  • non-organic packaged foods
  • frozen non-organic fish products
  • soft drinks
  • crackers
  • cereals
  • microwave popcorn,
  • soy milk brands

And this is just a short list! 

TBHQ can also appear in pet food. A really good reason to read those labels as well.  After all, if you're not going to eat it why should your pet? 

As mentioned in The Omnivore's Dilemma by Michael Pollan:

But perhaps the most alarming ingredient in a Chicken McNugget is tertiary butylhydroquinone, or TBHQ, an antioxidant derived from petroleum that is either sprayed directly on the nugget or the inside of the box it comes in to “help preserve freshness.” According to A Consumer's Dictionary of Food Additives, TBHQ is a form of butane (i.e. lighter fluid) the FDA allows processors to use sparingly in our food: It can comprise no more than 0.02 percent of the oil in a nugget. Which is probably just as well, considering that ingesting a single gram of TBHQ can cause “nausea, vomiting, ringing in the ears, delirium, a sense of suffocation, and collapse.” Ingesting five grams of TBHQ can kill.

While not exactly butane, TBHQ does share some molecular structure with other butyl molecules such as lighter fluid. As more research is done with TBHQ, more potential concerns arise. 

Health Concerns

Immune Health – TBHQ activates a protein called Nrf2 which controls antioxidant function. This can cause Nrf2 to negatively interact with proteins that control the immune response such as white blood cell function. This is also the protein that can be affected when it comes to cancer cells.

Potential Carcinogen – Animal studies suggest that TBHQ may cause some cancerous and precancerous effects in the body. Plus, it may increase resistance to chemotherapy drugs and help cancer cells live longer.

Neurological System – areas such as vision disturbances and convulsions can occur if larger amounts are consumed.

Food Allergies – TBHQ has the potential to induce or worsen food allergies with even low doses of the food additive. This occurs because TBHQ can increase the IgE response to food allergens and exacerbate signs of hypersensitivity. Interestingly, these studies were done with amounts within what the average person might consume, especially if eating a diet consisting of a lot of processed foods.

Children may be more susceptible as there are claims that TBHQ can cause anxiety and restlessness in children. The Feingold Diet (a dietary approach to managing ADHD) suggest that TBHQ be on the “do not consume” list exactly for this reason.

Other Concerns - Animal studies appear to indicate the possibility of large amounts causing stomach problems and oxidative DNA damage. 

 

It’s Easy To Be Overexposed to TBHQ

The challenge with artificial food preservatives is the cumulative effect. 

Let’s look at what a day of eating foods that contain TBHQ could look like:

  • Breakfast might include quick and easy pop tarts. 
  • For lunch you choose something like “Maruchan Instant Lunch” because it is easy to bring anywhere. 
  • Now you have had a busy day and want something quick for dinner and choose a frozen pizza. Thus far each meal has had TBHQ in it. 
  • Wait, don’t forget about that evening snack of microwave popcorn and soda! This is the cumulative effect of eating a diet with a lot of processed foods. 

Individually each item may not produce a challenge right away, but this type of diet (high in processed foods) can bring the total TBHQ amount consumed to problematic levels. It has been found that consuming 1 gram of TBHQ can cause you to experience symptoms ranging from nausea and vision disturbances to collapse.

And it’s not just found in food.  Other products that may contain TBHQ include cosmetics, hair dye, lipstick, eyeshadow, biodiesel, lacquers, resins, and varnishes. As you use these products, the exposure through applying it to your skin or breathing it in can also have an impact.

What To Do About TBHQ?

The good news is that TBHQ is water soluble – that means it is not highly likely to be stored in the body. 

As you begin to eat whole food and eliminate processed foods, you will reduce the potential dangers of TBHQ and invest in your health. Being well hydrated will also help your body to flush toxins.  Definitely a good thing at any time, but especially if you are shifting away from eating a diet high in processed foods.

My suggestion, as always, remains the same.  Eat whole food, understand what you are eating, and read the label.  

Sources

 

  • Wu S, Lu H, Bai Y. Nrf2 in cancers: A double-edged sword. Cancer Med. 2019;8(5):2252-2267. doi:10.1002/cam4.2101. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536957/.
  • Cheryl Rockwell, Venugopal Gangur, James Pestka, Radhakrishna Para, Alexandra Turley, Joseph Zagorski, Jenna Bursley, Heather Dover. The Nrf2 activator, tBHQ, exacerbates immediate hypersensitivity response to food allergen (HYP7P.315). The Journal of Immunology. May 1, 2014, 192 (1 Supplement) 119.30. Retrieved from https://www.jimmunol.org/content/192/1_Supplement/119.30.short.
  • Negar Gharavi, Susan Haggarty and Ayman O. S. El-Kadi, “ Chemoprotective and Carcinogenic Effects of tert-Butylhydroquinone and Its Metabolites”, Current Drug Metabolism 2007; 8(1) . https://doi.org/10.2174/138920007779315035. Retrieved from https://www.eurekaselect.com/58473/article.
  • Stolze K, Nohl H. Free radical formation and erythrocyte membrane alterations during MetHb formation induced by the BHA metabolite, tert-butylhydroquinone. Free Radic Res. 1999 Apr;30(4):295-303. doi: 10.1080/10715769900300321. PMID: 10230808. Retrieved from https://pubmed.ncbi.nlm.nih.gov/10230808/.
  • Wang XJ, Sun Z, Villeneuve NF, et al. Nrf2 enhances resistance of cancer cells to chemotherapeutic drugs, the dark side of Nrf2. Carcinogenesis. 2008;29(6):1235-1243. doi:10.1093/carcin/bgn095. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312612/.

what to feed your baby

What To Feed Your Baby?

 

When to introduce baby food

 

Infants first start out on a diet of breast milk (or baby formula) to provide necessary nutrients, vitamins, and natural antibodies. At five or six months old babies are usually ready to start having some semi-solid foods added to their diet. It’s around this age they stop showing the rooting or sucking instinct — the sign they’re ready for their first baby foods. 

Adjusting to eating semi-solid foods is a big change for babies, and it will take time for them to get used to it. Soft pureed foods are the best food to start with. At first, feeding is likely to be messy and can take extra time as babies get used to the new tastes and textures of baby food. They may cry because they cannot get food fast enough, or spit out foods because they aren’t used to the texture. It’s also important to make sure babies are hungry by mealtime, but not overly hungry. Otherwise, excess hunger or lack of appetite can lead to frustration with the process of learning to eat semi-solids foods.

As babies start growing some teeth, they become able to chew foods. This is when you can start giving them slightly chunkier baby foods. Once they are able to sit up straight in a high chair, grasp food and move it to their mouths with their hands, they are ready to start having finger foods. Even though it takes time for babies to get used to new foods, it’s a good idea to give them a variety of vegetables and fruits. If they reject a food, replace it with something else and reintroduce the rejected food regularly. It normally takes six to ten times trying a food for babies to get used to new flavors, and can take even longer with naturally bitter or sour tastes. With time and patience, babies will develop a taste and appetite for the new kinds of food you add to their diet. 

Food variety is key

When your baby is ready for solid foods, it’s important to think about what foods you’re going to feed them. I encourage a variety of pureed fruits and vegetables. Different tastes and textures in babies’ first foods are key to building preferences for nutritious options. It’s best to start with pureed foods and gradually change the texture of the foods. Including new textures in their food helps babies learn how to chew, and also aids speech development, which is important for their development. 

Offering a wide variety of foods to your child will keep meals interesting and flavorful, and allow them to develop food preferences. Variety will also help them learn how to eat a healthy balanced diet, supporting your child’s growth and development. While there is no simple secret to preventing a toddler from becoming a picky eater, there are strategies that can help, such as changing the texture and size of the foods and introducing a variety of different flavors right from the start. Giving your baby plenty of opportunities to try new and different foods while they are still very young makes it more likely they will learn to enjoy those foods and accept them readily as they get older.

For babies, eating is a skill that has to be learned gradually. The earlier you introduce your child to a variety of food and flavors, the more willing they will be to try other foods. This will ultimately help them develop a broader palate and better eating habits throughout their lifetime. 

Avoiding white rice cereals and snacks

What you feed your baby in infancy affects their eating habits in the long term. That is why feeding them a variety of nutritious, whole foods helps them develop healthy eating habits that can endure long after infancy. However, some foods can undermine their health and well-being. One of the major foods to avoid is white rice. When grains, like rice, are processed to make refined grains and flours, the majority of the nutritional content is removed at the same time. 

White rice cereals are starches that trigger the natural preference for sweet foods that babies are born with. Even though this means they will likely accept it readily, it is not a healthy option. Feeding infants processed grains, like white rice cereal, as their first foods make it more likely for them to develop a preference for other refined grains. Because these foods are quickly converted to simple sugars during digestion, they can easily contribute to metabolic imbalances and overweight. Additionally, studies have shown white rice cereals and snacks intended for babies contained arsenic, a toxic contaminant that can harm children’s development. It’s much better to opt for high-quality whole grains instead of processed white rice products. 

Homemade vs. store-bought baby food 

Baby food is almost as varied and flavorful as adult food, anything can be pureed and put into a jar and called baby food. But there’s a big question to consider once your baby is ready to eat solids, should you make it at home or buy it at the store? Let’s consider the pros and cons of store-bought baby food vs. homemade baby food.

Benefits of homemade baby food:

  • High nutrient content
  • Great taste
  • Cost effective
  • Quality ingredients
  • Control the ingredients
  • Customize food blends
  • Establish healthy eating habits 

Homemade baby food is generally more nutritious and tastier than commercially processed foods, especially if it is made from fresh, whole foods. When you prepare baby food at home you can cook it in bulk batches, making it much more affordable than store-bought options. Making baby food at home also gives you complete control over the ingredients that go into it. You can pick high-quality produce, and choose what to add (or leave out), so you know exactly what you are feeding your baby. Homemade food lets you avoid preservatives, excess salt and sugar, and any foods to which your baby is allergic or sensitive. Plus, you can mix your own combinations of fruits, vegetables, and other purees to cater to your baby’s tastes and nutritional needs. Making baby food at home also allows you to incorporate your baby into your family’s eating habits, helping to establish healthy eating habits from the start.

Drawbacks of homemade baby food:

  • Takes more time
  • Measurements
  • Needs refrigeration
  • Safe food handling is necessary

Making baby food at home has a lot of potential benefits. But, it does take time to make and prepare lots of little servings of homemade baby food. Whereas prepackaged baby foods come in measured amounts ready to serve, at home you must do the extra step of portioning yourself. A great thing about fresh food is that it’s more nutritious, but it also spoils faster than some store-bought foods. You will need to have room to refrigerate or freeze fresh homemade baby food. Since homemade baby food is not pasteurized, you must take other food safety precautions to make sure it’s safe to eat (like properly washing food preparation and storage containers).

Benefits of store-bought baby food: 

  • Less preparation and cleaning
  • Variety of food choices
  • Convenience
  • Portability
  • Shelf stable

Store-bought baby food allows you to select foods for your baby quickly and conveniently. There is not much you have to prepare yourself when using pre-made baby foods. New products are constantly available, giving you a variety of foods to choose from. Because store-bought baby food is usually shelf stable, you do not have to worry about refrigeration (before opening the jar), allowing you to store it in a pantry area. That also means it’s often easier to take store-bought foods on the go without worrying about keeping them cold. Opt for the best quality foods you can get when choosing store-bought baby foods.

Drawbacks of store-bought baby food:

Jarred baby foods can often cost more than making homemade alternatives, especially when you consider preparing foods in bulk and reusing good containers for homemade food. Store-bought baby food creates a lots of waste in the form of packaging, which you can largely avoid with homemade foods. Unlike homemade food, you have no control over what goes into commercial baby foods, giving you less control of the foods you feed your baby. 

Another major problem with store-bought baby food is the additives and potential harmful ingredients. Baby foods often contain preservatives to make them more shelf stable (vitamin C is the only preservative that should be used in baby food). Baby food has also been found to contain fluoride, which can contribute to serious health problems if it’s consumed in excess during the first 2 years of life. Excess fluoride consumption before age 2 is damaging to dental health and brain development. Additionally, some research shows high fluoride intake in infancy may be linked to kidney disease. A recent study found detectable fluoride levels in all 360 samples of baby food and beverages that were tested.

Many other contaminants have been found in commercial foods, including a number of highly toxic pesticides. These pesticides can harm children’s brains and nervous systems, and include chemicals that are known neurotoxins and hormone disruptors, and possible carcinogens. Currently, there are no federal guidelines limiting pesticide levels to specifically protect infants and toddlers. 

Many researchers and organizations are attempting to bring greater awareness to the problem of contaminants in baby food. The Environmental Working Group reported pesticides can be present in store-bought baby foods, and may also be present in the water used to make the baby food. According to Healthy Babies Bright Futures, the vast majority of packaged baby foods and snacks include one or more pesticides or heavy metals like arsenic or lead. Plastics can also cause contamination of baby food with bisphenols (like BPA) and other hormone disrupting chemicals. 

These issues are definitely important to consider when deciding what to feed your developing child. While you may feed them a mix of homemade and store-bought foods, choosing those foods carefully is key to your baby’s health. Avoid foods stored in plastic packaging, those that contain unnecessary additives, and foods that have been found to be contaminated with pesticides and heavy metals.

Sources

"Pesticides In Baby Food". Environmental Working Group, 1995, https://www.ewg.org/research/pesticides-baby-food.

 

"Emphasizing Variety In Baby's First Foods". Thebump.Com, 2021, https://www.thebump.com/a/introducing-variety-baby-first-foods. Accessed 8 June 2021.

 

"One Million Kids A Day Exposed To Unsafe Levels Of Toxic Pesticides In Fruit, Vegetables, And Baby Food". Environmental Working Group, 1998, https://www.ewg.org/news-insights/news-release/one-million-kids-day-exposed-unsafe-levels-toxic-pesticides-fruit. Accessed 8 June 2021.



Drgreene.Com, 2021, https://www.drgreene.com/ebooks/white_paper_white_rice_cereal.pdf. Accessed 8 June 2021.



"Study: Hidden Fluoride In Infant Foods Can Mar Babies’ Teeth". Fluoride Action Network, 2014, http://fluoridealert.org/news/study-hidden-fluoride-in-infant-foods-can-mar-babies-teeth/. Accessed 8 June 2021.

 

Thippeswamy, H. M. et al. "The Association Of Fluoride In Drinking Water With Serum Calcium, Vitamin D And Parathyroid Hormone In Pregnant Women And Newborn Infants". European Journal Of Clinical Nutrition, vol 75, no. 1, 2020, pp. 151-159. Springer Science And Business Media LLC, doi:10.1038/s41430-020-00707-2. Accessed 8 June 2021.

 

Jpeds.Com, 2021, https://www.jpeds.com/article/S0022-3476(20)30467-4/pdf. Accessed 8 June 2021.

 

"Exploring The Role Of Excess Fluoride In Chronic Kidney Disease: A Review - RW Dharmaratne, 2019". 2021, p. ., https://journals.sagepub.com/doi/abs/10.1177/0960327118814161. Accessed 8 June 2021.

 

 

 

 

baby food

Toxic Metals In Baby Food: Should Parents Be Worried?

The recent headlines in the news about toxic metals in baby food, sometimes in high amounts, should demand answers. According to the World Health Organization, they consider the first 1,000 days to be critically important to long-term health and wellness because it’s in these critical years that optimal brain and immune system development are established.

A congressional investigation by a US House Subcommittee requested internal data from seven baby food companies when a nonprofit called Healthy Babies Bright Futures published results of their ingredient testing. Four of the companies shared documents, while the remaining three didn’t cooperate.

According to their results, they found metals such as arsenic, lead, cadmium, and mercury – all metals that the US Food and Drug Administration (FDA) and World Health Organization consider top chemicals of concern and list as harmful to human health. The research suggests these metals may be a result of decades of pesticide and herbicide use.

As I learn more, it’s also possible toxic metals are more common in baby foods because of the vitamins and minerals added to those foods during processing. And all of these heavy metals have been linked to cancer, chronic disease, and neurotoxic effects. Because babies’ brains are still developing, there is a lot of concern about how metals could damage that development. While researchers say the number of toxins in baby food is small, the impact of toxins in food may build over time and may impact brain development.

What’s next for finding a healthier solution? 

Legislation may be needed, such as mandatory testing by the FDA of any baby food product before it reaches the retail shelves. Brands should consider finding substitutes for the current toxins found in baby food sold in the US.  

For instance, infant rice cereals contained levels of inorganic arsenic higher than the standard 100 parts per billion set by the Food and Drug Administration. A safer alternative to rice cereal may be oatmeal for young children. Among the high-risk foods for infants, were rice-based snacks and meals (puffs snacks, teething biscuits, and infant rice cereal), carrots, sweet potatoes, and fruit juices.

As an alternative, parents can consider preparing baby food using steamed and pureed organic fruits and vegetables. Secondly, understand the product’s manufacturing process. How are the products made? Are they made with stainless steel equipment to avoid heavy metal contamination? 

Other changes parents can make to reduce heavy metals in a baby’s diet include giving them water instead of fruit juice and feeding them a variety of fruits and vegetables instead of root vegetables like carrots and sweet potatoes that tend to absorb more heavy metals from the soil than other kinds of produce.

Kids are what they eat!

Calcium, fiber, protein, iron, beta carotene, and vitamins C & D are key nutrients of each stage of their development. By giving your child a healthy balanced diet, you ensure they are getting all the essential vitamins, minerals, and other nutrients children need for healthy growth and development. To get a balanced diet you need to ensure your child is eating a wide variety of nutritious foods from all of the different food groups. 

As a general guide, children should get these foods on a regular basis: 
  1. Lots of colorful fruits and vegetables
  2. Healthy fats such as cold water fish and avocado
  3. Beans and lentils
  4. Nuts and seeds (as tolerated)
  5. Poultry and meat

Kids deserve a healthy start, so with a little smart research (and maybe some home cooking), you can find a way to get them the nutrients they need without the toxins.

 

Sources

Dee-Ann Durbin, Associated Press (2021). Congressional Report Finds some amounts of toxic metals in baby food brands

 

Brenda Goodman, WebMD Health News (2019) – Study: 95% of Baby Foods Contain Heavy Metals

 

Bob Curley, Healthline Parenthood (2019) – Toxic Chemicals Can Be Found in Most Baby Food – What Parents Can Do

 

The Nutrition Source, Kid’s Healthy Eating Plate – Harvard - School of Public Health

Antifreeze In Your Ice Cream?

Ah, those lazy, hazy, crazy days of summer.  Hot, humid, sweltering temperatures just beg for you to stop and enjoy a cold frozen confection.  Ice cream, just the thing to cool you off.  Or not.

Why is antifreeze in ice cream?

 

If you are looking for a cool summer treat you may want to consider making your own frozen confections.  It turns out that there is a little-known ingredient called propylene glycol hiding out in your ice cream. 

Considered a "non-toxic" antifreeze (as opposed to ethylene glycol which is highly toxic) many manufacturers use it in a wide variety of foods, especially ice cream. While it prevents your car from freezing it also keeps your ice cream smooth and prevents ice crystals from forming.  Homemade ice cream turns fairly hard once frozen completely but this doesn't seem to happen with a lot of commercial ice creams.  Now you know why.

Looking for it on the label provides an even bigger shock.  Propylene glycol is not listed.  Why?  It turns out there is a little-known USDA regulation that covers incidental food additive labeling.  This labeling allows the manufacturers to not include this ingredient on the label.  My research so far seems to indicate that propylene glycol is covered under this regulation.

Health risks of propylene glycol

 

Unfortunately, it does not take into effect the "ick" factor (after all who really wants to eat anti-freeze, even if it is the "non-toxic" variety?).  Nor does it take into effect the fact that there are people who are highly sensitive to the substance.  While I don't know how much propylene glycol is in ice cream I'm assuming it's not a huge amount.  However, if you eat a lot of ice cream, or frosting, or other foods that contain it you could be getting a significant exposure.

Apparently, people who suffer from vulvodynia and interstitial cystitis can be particularly sensitive.  It's known to cause skin problems when it appears in lotions, asthma or other allergies in children exposed through airborne sources, and large doses administered orally have been been shown to have a depressive effect on the central nervous system in animals.  The challenge with the large dose testing is that because it's not labeled we do not know how much we may potentially be exposed to through ingestion or through osmotic skin absorption.

Avoiding propylene glycol

 

What can you do to avoid it?  That's not so easy since it's not labeled.*  Still want those creamy, cool summer treats?  Consider making your own.  Here are a few recipes that really hit the spot when the temperatures are climbing outside.

Vanilla Ice Cream

Recipe from Nourishing Traditions by Sally Fallon

Ingredients
  

  • 3 egg yolks
  • 1/2 cup maple syrup
  • 1 tablespoon vanilla extract
  • 1 tablespoon arrowroot
  • 3 cups heavy cream, (NT prefers raw, not ultra-pasteurized)

Instructions
 

  • Beat egg yolks and blend in remaining ingredients.
  • Pour into an ice cream maker and process according to instructions.
  • For ease of serving, transfer ice cream to a shallow container, cover and store in the freezer.

Notes

I've found that adding 1-2 cups of fresh fruit to this is delicious

Strawberry or Raspberry Water Ice

Recipe from Good Things by Jane Grigson

Ingredients
  

  • 1 lb. strawberries or raspberries
  • 1 cup sugar
  • 1-2 cups water
  • juice of 1 lemon
  • juice of 1 orange
  • 5 tablespoons orange liqueur, or kirsch
  • 2 egg whites (optional)

Instructions
 

  • Put the fruit through a blender
  • Make a syrup of the sugar and 1/2 cup water
  • When it is cool add the puree and strain
  • Flavor to taste with lemon juice
  • Dilute with the extra water if required
  • Pour into a container, stirring the frozen sides of the mixture into the more liquid middle part every so often. With shallow trays this needs to be done every half hour; deep boxes can be left longer
  • In 2-3 hours, the time depends on the depth of the mixture, you will have a thick mush of iced granules, called a granita
  • In 3-4 hours you will have a firm but not impenetrable block of water ice ready to be turned into sorbet
  • Beat the egg whites in a large bowl until they're stiff
  • Add spoonfuls of ice gradually, if properly done the mixture blow up to a mass of white foam
  • Refreeze in a larger container until the sorbet has the consistency of firm snow
  • Add the liqueur gradually at the end during the last stirring; with the sorbet add when ice and beaten egg white are mixed together

2-Ingredient Ice Cream

A fabulous easy-to-prepare recipe made in a vitamix or other high power blender

Ingredients
  

  • 1 can Native Forest organic coconut milk
  • 1 pound frozen fruit
  • 1/2 tsp. vanilla (optional)

Instructions
 

  • Add all ingredients in order into the blender
  • Blend until completely mixed (using tamper if necessary) -- approximately 1 minute

Side note: as an outcome of my research I did manage to find an online source for propylene glycol free flavoring.

*Some manufacturers, in an effort to meet consumers desire for more transparency are including propylene glycol on their label. This is, in my opinion, a good thing as it makes it easier to see that they're using it. However just because some manufacturers are disclosing it doesn't mean that many others use it but fail to disclose. In this case it's still best to make your own ice cream.

Healthy Tips: Using Up Holiday Leftovers

Holiday gatherings often mean a bounteous array of food. Starting with turkey or brisket, or ham or whatever your main course is. This is usually accompanied by potatoes, stuffing, vegetables, family favorite recipes, and an almost endless parade of desserts. All of which often means lots of leftovers. How to deal with these leftovers can be a bit challenging at times.

I've put together some thoughts on things to remember for the holiday so we can all have a happy, healthy, safe, and delicious day. 

In order to make sure you have the healthiest leftovers possible be sure to start with the healthiest ingredients. You'll find the recipes in my Holiday Leftover Plan Ebook

  • Making your own cream of whatever soup base (see recipe below) is an excellent substitute for that chemical-laden standby cream of mushroom
  • If your family are biscuit fans make your own instead of the whack-and-bake variety
  • Don't buy the stuff in the can, it only takes a few minutes to make your own delicious cranberry sauce
  • If you eat gluten avoid the chlorine bleaching and bromates found in many commercial flours by choosing un-brominated and unbleached flours instead
  • Skip the crispy onions which come loaded with GMO ingredients and negative additives. Make delicious caramelized onions as a topping instead
  • Canned gravy usually has MSG, trans fats, sulfites, and caramel color, you can easily make your own
  • Pie fillings often come loaded with GMO ingredients, MSG, plus artificial flavorings and preservatives, making your own is fairly easy.
  • Don't throw out those bones, use them to make this delicious broth
  • Leftover wine can be frozen into ice cubes and used later. A standard ice cube tray is 1 ounce which is the equivalent of 2 tablespoons
  • Instead of storing each leftover item in its own container make them into Meal Jars using wide mouth pint jars for a quick and easy lunch or dinner

One of the recipes from my ebook

However you celebrate, whatever is on your table, whoever you gather with, I wish you a holiday full of joy and gratitude, health, and happiness!

Holiday Recipe: Orange-Cranberry Bone-In Chicken Breasts

Heading into the holiday season, this sweet and savory chicken deserves a spot on your dining table. The bone-in chicken keeps the chicken juicy and brings the flavorful tang from cranberries and zig from orange. 

This bright-tasting healthy dish can be easily made ahead of time to heat up before your wonderful holiday dinner. 

As a nutrition professional, I encourage you to use fresh or frozen cranberries and fresh-squeezed orange juice instead of the canned options, as they may contain nasty ingredients such as: 

  • High fructose corn syrup: Scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer.
  • Artificial color: Red 40 is a synthetic color additive or food dye made from petroleum. Studies have found artificial colors to be harmful to health, especially for those with attention-related disorders. 
  • Citric acid: This is not what’s naturally found in citrus fruits; it’s too expensive to produce. And there have been reports of sickness and allergic reactions to the manufactured citric acid.
  • Pectin or gelatin: Cranberries have a high pectin content, making the added gelatin unnecessary. Also, vegans should avoid this as gelatin is derived from the skin, bones, and connective tissues of animals or fish.

Orange-Cranberry Bone-In Chicken Breasts

This juicy and flavorful chicken breast is seared with tart and juicy cranberries and citrusy orange and garnished with some fresh cranberries for a joyful holiday dinner!
Prep Time 10 minutes
Cook Time 40 minutes

Ingredients
  

  • 2 T. olive oil
  • 2 lbs. bone-in chicken breasts, with skin
  • 1½ tsp fresh sage, chopped
  • 1½ t. fresh thyme leaves
  • Sea salt and black pepper, to taste
  • 1 cup fresh (or frozen) cranberries
  • ¼ cup freshly squeezed orange juice
  • ¼ cup honey, preferably local
  • ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground cloves
  • ⅛ tsp ground nutmeg

Instructions
 

  • Place the top oven rack in the center position and preheat the oven to 400°F.
  • Season the chicken with sage and thyme; salt and black pepper, to taste.
  • Add olive oil to an ovenproof skillet over medium heat. Place seasoned chicken skin-side down and cook for approximately 4-5 minutes until it releases easily from the bottom of the pan. Turn the chicken and continue cooking for another 4-5 minutes on the remaining side.
  • While the chicken is browning, add the cranberries, orange juice, honey, cinnamon, ginger, cloves, and nutmeg to a small saucepan. Set to medium heat and bring to a gentle boil. Cook approximately 4-5 minutes or until the cranberries pop open and the sauce thickens slightly.
  • Pour one half of the orange-cranberry sauce over the browned chicken and transfer the skillet into the preheated oven. Roast until the chicken is fully cooked through and the sauce is bubbly for 25-30 minutes or until chicken is cooked through and reaches an internal temperature of 160°F.
  • Remove pan from oven and transfer chicken to a serving platter. Cover loosely and let rest for 5 minutes before serving. Top with remaining orange-cranberry sauce (or serve on the side) and serve with your choice of sides.

Start Your Healthy Holiday Plan!

For more healthy holiday/leftover recipes, be sure to get your copy of my Healthy Holiday Recipes and Holiday Leftover Plan ebooks! 

Have a wonderful holiday season!