All things pumpkin

Tiger pumpkins are cool.

Pumpkin pops up everywhere this time of year. I happen to make and eat pumpkin (pie spiced) all year around but I love seeing it in abundance this time of year. Everything from yogurt to air freshener. I've seen a lot of things already this season that I haven't seen before like Thomas' Pumpkin Spice English Muffins. Sounds good, hu? It sounded so good to me that I had to pick up the package to read the ingredients just in case by the off chance the ingredients were good enough to eat. Well no surprise, they weren't and there was even Caramel Color, Yellow 5 Lake and Yellow 6 Lake. Gotta make it look like pumpkin without using much real pumpkin, right? That's okay because this product is another example of why I started my blog. Learning what products to skip and why is important. It can feel confusing or maybe even daunting for some but it's like anything else you learn to do - if you keep at it, it gets easier. I used to stare at ingredient lists for quite a while at first. I would often use my phone to look up ingredients I couldn't identify. Sometimes I'd leave the store with a headache and nothing in my cart but sometimes I'd come out with most of what I needed and feeling good about it even if there were a few words that weren't all that straightforward. For example Niacinamide (it's actually Vitamin B3), Pyridoxine Hydrochloride (Vitamin B6) and Soy Lecithin (an emulsifier often made from cheap GMO soybeans).

So because all things are not created equal, there's a lot of pumpkin food and food like items you'll need to take an extra moment to assess. As usual, because I shop at Trader Joe's often (we have a love/hate relationship), I have run into the most items there. I think they have more pumpkin things this year than ever before. So far I have seen pumpkin waffles, pumpkin butter, pumpkin bread mix, pumpkin bar mix, pumpkin croissants, pumpkin macaroons, pumpkin cheesecake, pumpkin bread pudding, pumpkin granola, pumpkin cereal bars, pumpkin (and cranberry) scones, pumpkin pie, mini pumpkin pies and pumpkin cream cheese. I know there's gotta be a few more. Also, did I need to write pumpkin before every single item? Oh well, I did. Anyway, Target is where I saw the Thomas' English Muffins, Yoplait pumpkin something yogurt and Eggo Pumpkin Spice Waffles. Since I did purchase the pumpkin waffles at Trader Joe's ($1.99 for 8), I thought I'd compare them to the Eggo brand. This is a great example because it's one of the tougher comparisons. Here's why:

Kellogg's Eggo Seasons Limited Edition Pumpkin Spice Waffles Ingredients: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), Water, Vegetable Oil (Soybean And Palm Oil), Sugar, Eggs, Contains 2% Or Less of Leavening (Baking Soda, Sodium Aluminum Phosphate, Monocalcium Phosphate), Salt, Molasses, Cinnamon, Ginger, Nutmeg, Calcium Carbonate, Dried Pumpkin, Maltodextrin, Whey, Allspice, Yellow Corn Flour, Soy Lecithin, Vitamin A Palmitate, Reduced Iron, Niacinamide, Vitamin B12, Citric Acid, Pyridoxine Hydrochloride (Vitamin B6), Thiamin Hydrochloride (Vitamin B1), Riboflavin (Vitamin B2). Contains Wheat, Egg, Milk And Soy Ingredients.

Trader Joe's Pumpkin Waffles Ingredients: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid), Whey (Milk), Pumpkin, Canola Oil, Water, Contains 2% or Less of: Leavening (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Monocalcium Phosphate), Soy Lecithin, Eggs, Organic Cane Sugar, Calcium Carbonate, Spice, Sea Salt, Beta Carotene (Color), Wheat Flour, Vitamin A Palmitate, Niacinamide, Reduced Iron, Vitamin B12, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Thiamin Mononitrate (Vitamin B1), Folic Acid.

They both have five main ingredients. And they both have 17 (I grouped the spices as one for Eggo) "less than 2%" ingredients. I'd say that is darn close. And the difference may be negligent enough for some folks. My choice though would remain with TJ's version. The things that stick out to me are pumpkin vs. dried pumpkin, wheat flour vs. yellow corn flour and canola oil vs. vegetable oil. Concerning the oil, I don't use canola oil or vegetable oil when cooking or baking but canola oil ranks a smidge higher than vegetable oil with the masses. Another reason I would pick TJ's is they say they source non-GMO ingredients for all their private label foods. This is especially important, to me at least, because soy and corn are major sources of GMO and in just about every processed food. And Kellogg's is in the business of making highly processed foods so... if I'm going to buy boxes and bags for my family on a regular basis, I'm going to choose the ones that are less likely to contain the cheapest ingredients.

Although it can be hard and also a challenge to resist pumpkin temptation (did someone say pumpkin bread pudding?), take a few extra minutes to read product labels before buying. It may sound awesome, unique and crazy good and you may think "it's once a year, what's the big deal?" but still read the labels and see if there is a better version out there. And for my family, my boys are big eaters and if they like something, they want it again and again and again. I feel better giving them something I took the time to research "again and again and again" than introducing them to a crummy product and having to perform an intervention later.

A note about the blog: Summer was crazy and so was I, which got in the way of the migration of the site. My tech guy (aka my husband) and I have created a new timeline and will update as necessary. If you were a reader before my hiatus and stuck around, thank you and I appreciate you very much!

Peanut Butter and Jelly

Never underestimate the PB&J. When made with quality ingredients, it's a nutritious snack or meal for the kids. And you, too. Here are my rules when making a peanut butter and jelly sandwich:

1. Whole grain bread, wrap, etc.

2. Natural peanut butter

3. Organic real fruit spread

Whole grain bread is easy to come by and Jif or like brands are not natural peanut butter. They commonly contain sugar, molasses, hydrogenated vegetable oil, mono and diglycerides. Even the "Natural Jif" is not natural peanut butter. It contains sugar, palm oil and molasses. Pick one that contains just peanuts or just peanuts and salt. There is no need for anything else. You can read an earlier post about peanut butter here for a little more detail.

Now for the jelly/jam/preserves/fruit spread/conserve. Like peanut butter, they are not all created equal. Some are full of artificial ingredients, color and preservatives. Here are some examples:

Smucker's Strawberry Preserves:  Strawberries, High Fructose Corn Syrup, Corn Syrup, Sugar, Fruit Pectin, Citric Acid.

Smucker's Simply Fruit Strawberry: Fruit Syrup, Strawberries, Lemon Juice Concentrate, Fruit Pectin, Red Grape Juice Concentrate Added for color, Natural Flavors.

Smucker's Low Sugar Strawberry: Strawberries, Sugar, Water*, Fruit Pectin, Citric Acid, Locust Bean Gum*,  Potassium Sorbate Added As a Preservative, Calcium Chloride*, RED 40*.  *INGREDIENTS NOT IN REGULAR PRESERVES.

Market Pantry Strawberry Preserves: Strawberries, High Fructose Corn Syrup, Corn Syrup, Sugar, Fruit Pectin, Citric Acid.

Trader Joe's Fresh Strawberry Preserves: Fresh Strawberries, Corn Syrup, Sugar, Pectin, Citric Acid

Dickenson's Strawberry Preserves: Strawberries, Sugar, Corn Syrup, High Fructose Corn Syrup, Pectin, Citric Acid

The ingredients in your jelly/jam/preserves/fruit spread/conserve should be as minimal as possible. Pectin and citric acid are common ingredients in store bought preserves, which is fine for me but so are artificial color, corn syrup and/or high fructose corn syrup, which are not fine for me. Look for preserves with a short ingredients list. Like:

Happy Girl Kitchen, Co Strawberry Jam: Organic Strawberries, Organic Cane Sugar

Santa Cruz Organic Fruit spread: Organic strawberries, organic sugar, fruit pectin, organic fruit and vegetable juice (color), citric acid

365 Organic Strawberry Conserve: Organic strawberries, organic cane sugar, natural fruit pectin, ascorbic acid, citric acid

In my experience you may or may not pay more for a better quality jelly. The prices seem to be comparable with the exception of the big brand organic spreads, they're terribly over priced. Trader Joe's, although not used as an example in the good list, has some affordable options (read the labels though to avoid the one/s with corn syrup) as well.

And, of course, if you or your children have a peanut allergy, seed or other nut butters make a yummy substitute for peanut butter. My favorite is Sunflower Seed Butter. So go ahead, make a PB&J for you and the kiddos, it's nutritious, affordable and fast!

Mom's Best Naturals

Although Mom's Best Naturals brand has been around for a while, it has only recently made an appearance in my area. I noticed it a few weeks back at Target and finally decided to check it out. There are two cereals available at my local store, Mallow Oats and Toasted Cinnamon Squares. I went with the Mallow Oats, the Lucky Charms type cereal.

I haven't, wouldn't, don't buy Lucky Charms for my kids but I do buy the occasional "sugar" cereal for them (and me). Besides Honey Nut O's and Frosted Shredded Wheats from Trader Joe's, I've bought Gorilla Munch and Panda Puffs from EnviroKidz (Nature's Path Organic), Fruitful O's from Cascadian Farm Organic, and Crunchy Cocoa Puffin Puffs from Barbara's. All of these cereals have superior ingredient lists than their more popular counterparts. And this is the case with Mallow Oats versus Lucky Charms. 

Mom's Best Natural's Mallow Oats ingredients: Whole Grain Oat Flour (Includes Oat Bran), Marshmallows (Evaporated Milled Sugar, Modified Corn Starch, Corn Syrup, Dextrose, Gelatin, Blueberry, Pumpkin And Carrot Concentrates For Color, Natural Flavor), Evaporated Milled Sugar, Corn Syrup, Wheat Starch, Salt, Calcium Carbonate, Trisodium Phosphate, Citric Acid. Freshness Preserved With Vitamin E (Mixed Tocopherols).

General Mills Lucky Charms ingredients: Oats (Whole Grain Oats, Flour), Marshmallows (Sugar, Modified Corn Starch, Corn Syrup, Dextrose, Gelatin, Calcium Carbonate, Yellows 5&6, Blue 1, Red 40, Artificial Flavor), Sugar, Corn Syrup, Corn Starch, Salt, Calcium Carbonate, Artificial Color, Trisodium Phosphate, Zinc and Iron (Mineral Nutrients), Vitamin C (Sodium Ascorbate), A B Vitamin (Niacinamide), Artificial Flavor, Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), A B Vitamin (Folic Acid), Vitamin B12, Vitamin D. Vitamin E (Mixed Tocopherols) Added to Preserve Freshness.

In this specific comparison, the red flag for me is the artificial colors, Yellows 5&6, Blue 1 and Red 40. I avoid any products with these ingredients. And you should too. In addition to Mallow Oats not using artificial coloring, they are tasty and affordable. The bowl I ate really satisfied my sweet tooth and for $2.89 a box, they're budget-friendly. I'd get these again and would try other varieties.

FYI: Mom's Best Naturals' parent brand is Malt-O-Meal. It's their "natural" line of products. From what I've read Mom's is a play on the famous "MOM" (Malt-O-Meal) acronym.

A better "Rice Krispies Treat"

Rice Krispies Treats, a staple of childhood. At least mine. Sugary and sweet, sticky and chewy, what's not to love? Well, some of the ingredients I suppose, specifically the packaged marshmallows. Here is a sample ingredients list from a popular brand:

CORN SYRUP, SUGAR, DEXTROSE, MODIFIED CORN STARCH, WATER, GELATIN, TETRA SODIUM PYROPHOSPHATE (WHIPPING AID), ARTIFICIAL FLAVOR, ARTIFICIAL COLOR (BLUE 1).

The "Blue 1" is my least favorite. Making homemade marshmallows is on my to-do list which would make the traditional Rice Krispies Treats recipe better. But for now, I gave Catherine's (Weelicious) version of these childhood treats a go and was very happy with the results. And more importantly, my boys loved them. 

These were super easy and gave me an opportunity to try rice syrup for the first time. You can make variations using other nut butters or seed butters as well as adding dried fruit or chocolate chips. They don't taste like the original rice treats but they have the same consistency and texture. They also look the same with the exception of being a little darker due to the peanut butter. These will definitely be in the treat rotation at my house!

Click here for the recipe.

Easter Eggs

This year will be our first time dyeing eggs with our boys for Easter. I remember how much I loved coloring eggs. My mom would pick up a kit at the grocery store, set us up and let us have at it. Those little cups of dye and the smell of vinegar - unforgettable. What will be different from my experience as a kid is there won't be any Easter Egg Color Kits but still as much fun and still the smell of vinegar.

I've touched on artificial coloring in regards to other products but haven't really discussed the subject in depth. I don't like artificial coloring. And nor should you. From oatmeal and M&M's to yogurt and beverages, food coloring is everywhere. Upon researching how to color Easter eggs naturally, I found a great post at Crunchy Domestic Goddess and obtained not only how to make natural dye but great info on food coloring such as this:

According to Organic.org, “Many food colorings contain color additives such as Red No. 3 and Yellow No. 5, which, according to a 1983 study by the FDA, were found to cause tumors (Red No. 3) and hives (Yellow No. 5).”

And this:

Blue No. 1 uses coal tar as one of its components. Because of the use of coal tar, many organizations and circles are speaking out and boycotting products using colors with coal tar because it is a carcinogenic in large quantities, known to cause tumors in lab rats.

Red No. 40 can be found in sweets, drinks and condiments, medications, and cosmetics. It has caused allergic reactions in people as well as hyperactivity in children. 

Yellow No. 5 or Tartazine can be found in soft drinks, instant puddings, flavored chips (Doritos, etc), cake mixes, custard powder, soups, sauces, kool-aid, ice cream, ice lollies, candy, chewing gum, marzipan, jam, jelly, marmalade, mustard, horseradish, yogurt, noodles, pickles and other pickled products, certain brands of fruit squash, fruit cordial, chips, tim tams, and many convenience foods together with glycerin, lemon and honey products. Tartrazine, however, does produce the most common allergic react, especially among those with an aspirin intolerance and ashtma. Some research has linked Yellow No. 5 to early childhood Obsessive-Compulsive Disorder and hyperactivity. It is banned in Austria and Norway. 

Yellow No. 6, also known as Sunset Yellow FCF, is an orange coal tar-based food dye found in orange squash, orange jelly, marzipan, Swiss roll, apricot jam, citrus marmalade, lemon curd, fortune cookies, sweets, hot chocolate mix and packet soups, trifle mix, breadcrumbs and cheese sauce mix and soft drinks. It is the color most prominently seen in DayQuil. It is capable of causing allergic reactions such as abdominal pain, hyperactivity, hives, nasal congestion, and bronchoconstriction, as well as kidney tumours, chromosomal damage, and distaste for food.

Does this sound okay? It shouldn't. The less of this crap my family ingests the better. It's tough to get away from it 100% but I'm certainly going to try. As Crunchy Domestic Goddess mentions, it's in M&M's, the very thing I used to bribe assist my son with potty training. And M&M's is an obvious one with all the bright colors but there are lots of less obvious places where this stuff resides.

The above detailed information on food coloring has reaffirmed my natural instinct to avoid it and other like additives as well as artificial sweeteners. We mistakenly trust the companies that produce the food on the grocery store shelves. We assume if they can sell it, it has to be fit for consumption. So not true. Bottom line is we have to do our own research and make informed decisions. They will not stop making crap until everyone stops buying it and even then I'm not sure they'll stop. They'll likely just repackage it with new branding that will mislead the consumer again. Don't be a sucker and don't eat a sucker either, it likely has artificial coloring in it!

Image credit: Wikipedia