DIY Vegetable Bullion

 

       As much as I love spending time in my kitchen, and as much as I’d love to be able to take the time to make certain foods 100% from scratch, I also have the very modern problem of not having the time on my hands, all the time, to do so. Some things that tend to help me make sure my family is fed in the healthiest way possible involve preparing certain staples to keep either in my pantry or my freezer. One of those things is bullion. I know, I could easily buy bullion (and have done so before) at the store, so why bother making it? One of the reasons is that I am not always able to find the healthiest, most natural bullion in the stores. A lot of bullion tends to contain ingredients that are not the best, such as MSG. Another reason is that sometimes I want to make something a little different and the flavor of the bullion kind of restricts my creativity. If I have my own bullion blends on hand, I can customize them almost endlessly, and I can also make sure that they are healthy. So here are some of my favorite blends for DIY Bullion.

1. This is the basic flavor profile of just about every kind of bullion. Want something more exotic? Try replacing some of the herbs in this for other seasonings. Try throwing in a little lavender or mint to give it more of an interesting flavor. Try using all Indian or Mediterranean seasonings.

Basic Vegetable Bullion Powder

Ingredients

2 cups Nutritional Yeast

3 tbsp Garlic Powder

3 tbsp Onion Powder

2 tbsp Parsley Flakes

1 tsp dried Sage

1 tsp dried Oregano

1 tsp dried Basil

½ tsp dried Rosemary

½ tsp Turmeric

½ tsp Celery Seed

½ tsp Sea Salt

½ tsp Black Pepper

Instructions:

     Add all ingredients to a jar and shake or to a bowl and whisk thoroughly until blended well.

     To use, for broth, combine one heaping tablespoonful to one cup hot water: 1 Tablespoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

To make it more powdery:

     Add all ingredients to the blender or food processor and process/blend until the desired consistency is reached. Because the final product is broken down more, you’ll want to adjust the measurements when using to 1 teaspoon mix + 1 cup hot water.

2. This one reminds me of a beef bullion, because of the mushrooms. They add a very “meaty” kind of flavor to the mix.

Magical Mushroom Bullion

Ingredients

1 ounce dried Porcini Mushrooms

1 ounce dried Wild Mushroom Mix (Really, you can use any mushrooms you find tasty. Morels are delicious, but pricey. Many people use Shitake here, sometimes I just use Maitake.)

3 tbsp Garlic Powder

3 tbsp Onion Powder

2 tbsp Parsley Flakes

1 tbsp powdered Reishi

1 tbsp powdered Shitake

1 tbsp powdered Chaga

½ tsp dried Thyme

½ tsp dried Oregano

½ tsp Turmeric

½ tsp Celery Seed

½ tsp Sea Salt

½ tsp Black Pepper

Instructions:

     Place mushrooms into a clean spice grinder, blender, or food processor and pulse until finely chopped. Allow a couple minutes for the powder to settle. Remove the lid to you food processor and add all other ingredients. Pulse and process until a fine powder.

     To use, for broth, combine one heaping teaspoonful to one cup hot water: 1 Teaspoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

3. I love lemon chicken soup. This is my attempt at creating a vegetarian bullion with that same flavor profile. I hope you enjoy it as much as I do.

Lemon Pepper Vegetable Bullion

Ingredients

2 cups Nutritional Yeast

2 tbsp Garlic Powder

2 tbsp Onion Powder

2 tbsp Parsley Flakes

1 tbsp dried Lemon Zest

½ tsp Black Pepper

½ tsp dried Lemon Balm

¼ tsp dried Oregano

¼ tsp dried Basil

¼ tsp Turmeric

¼ tsp Celery Seed

¼ tsp Sea Salt

Instructions:

     Add all ingredients to a jar and shake or to a bowl and whisk thoroughly until blended well.

     To use, for broth, combine one heaping tablespoonful to one cup hot water: 1 Tablespoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

To make it more powdery:

     Add all ingredients to the blender or food processor and process/blend until the desired consistency is reached. Because the final product is broken down more, you’ll want to adjust the measurements when using to 1 teaspoon mix + 1 cup hot water.

4. This bullion blend is one that I use when my family is going through majorly stressful times. It’s full of adaptogenic herbs that help us to deal better with stress. If you don’t like the herbs I have chosen, feel free to substitute your own favorite adaptogens.

All’s Well Bullion

Ingredients

2 cups Nutritional Yeast

2 tbsp Garlic Powder

2 tbsp Onion Powder

1 tbsp Parsley Flakes

1 tsp powdered Ashwagandha

1 tsp dried Tulsi

1 tsp powdered Kelp

½ tsp dried Sage

½ tsp dried Oregano

¼ tsp powdered Reishi

¼ tsp dried Rosemary

¼ tsp Turmeric

¼ tsp Celery Seed

¼ tsp Sea Salt

¼ tsp Black Pepper

Instructions:

     Add all ingredients to a jar and shake or to a bowl and whisk thoroughly until blended well.

     To use, for broth, combine one heaping tablespoonful to one cup hot water: 1 Tablespoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

To make it more powdery:

     Add all ingredients to the blender or food processor and process/blend until the desired consistency is reached. Because the final product is broken down more, you’ll want to adjust the measurements when using to 1 teaspoon mix + 1 cup hot water.

     If you have any questions or comments please leave them below. Feel free to play around with these recipes and experiment with different seasonings. Follow me on Facebook and Instagram for updates. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more, Become a Patron!

Tasty Tabbouleh

     It's getting hot down here in Florida. This means it's time to break out the shorts, flip flops, sunglasses, and salads! I love salads, they're a great way to stay cool, add in healthy foods, and they can be a side dish or the main course! I also love Mediterranean food, so I wanted to introduce you all to one of my favorite Mediterranean dishes, Tabbouleh (or Tabouli). This salad is packed full of delicious herbs and vegetables. It's also a great way to sneak in some wild greens and healthy herbs that we don't normally have in our diets. I'm going to give you guys the traditional Lebanese recipe (handed down by several of the little old ladies at my church) and then give you a few variations. So here we go!

The Basic

This is the basic salad, though I tend to make one huge change for my gluten free friends. Instead of Bulgur, I use Quinoa. It has a similar texture without the gluten! Plus it's full of healthy protein which is a major plus for my vegetarian friends as well.

Traditional Lebanese Tabbouleh

4 bunches Curly Parsley

1 small bunch Mint Leaves

3 large and firm Tomatoes

2 Green Onions

½ small Red Onion

½ cup medium-grind Bulgur (or cooked Quinoa)

Juice and Zest of 2 large Lemons

¼ cup Extra Virgin Olive Oil

Salt and Pepper to taste

Wash and roughly chop the parsley and mint leaves, discarding the stems. Lay on a clean towel to dry. Soak the bulgur in hot water (or cook your quinoa) for about 20 minutes. While wheat is soaking, finely dice tomatoes and onions. Combine the herbs and vegetables in a large bowl. Drain the wheat (or quinoa) and add to the bowl. Add lemon juice, olive oil, salt, and pepper. Toss well, to completely combine, and cover. Place in the refrigerator for 30 minutes or more.

Garden Fresh

This recipe takes the basic Tabbouleh and throws in a lot of the fresh vegetables that may come from your garden (or the grocery store). I love adding in cucumbers and radishes for a nice refreshing snack.

Southern Garden Tabbouleh

6 bunches Curly Parsley

1 small bunch Mint Leaves

3 large and firm Tomatoes

2 Green Onions

2 Garlic Cloves

about 7-8 small Red Radishes

1 medium Cucumber

¼ cup Sugar Snap Peas (or regular green Peas)

½ cup medium-grind Bulgur (or cooked Quinoa)

Juice and Zest of 3 large Lemons

½ cup Extra Virgin Olive Oil

Salt and Pepper to taste

Wash and roughly chop the parsley and mint leaves, discarding the stems. Lay on a clean towel to dry. Soak the bulgur in hot water (or cook your quinoa) for about 20 minutes. While wheat is soaking, finely dice tomatoes, onions, garlic, radishes, cucumber, and peas. Combine the herbs and vegetables in a large bowl. Drain the wheat (or quinoa) and add to the bowl. Add lemon juice, olive oil, salt, and pepper. Toss well, to completely combine, and cover. Place in the refrigerator for 30 minutes or more.

Southwest Inspiration

This variation combines some herbs and veggies that we associate with southwestern cuisine. This one might not retain much of the original tabbouleh flavor, but it does retain the tabbouleh spirit.

Southwest Tabbouleh

3 bunches Curly Parsley

2 bunches Cilantro

½ cup Corn

½ cup Black Beans (cooked/canned, drained, and rinsed)

1 small Jalapeno (or more if you like the heat)

3 large and firm Tomatoes

2 Green Onions

½ small Red Onion

½ cup medium-grind Bulgur (or cooked Quinoa)

Juice and Zest of 2 large Limes

Juice and Zest of 1 large Lemon

¼ cup Extra Virgin Olive Oil

¼ tsp Ground Cummin

Salt and Pepper to taste

*optional Serve with Avocado slices

Wash and roughly chop the parsley and cilantro leaves, discarding the stems. Lay on a clean towel to dry. Soak the bulgur in hot water (or cook your quinoa) for about 20 minutes. While wheat is soaking, finely dice tomatoes, onions, and jalapeno. Combine the herbs and all the vegetables in a large bowl. Drain the wheat (or quinoa) and add to the bowl. Add lemon juice, olive oil, salt, and pepper. Toss well, to completely combine, and cover. Place in the refrigerator for 30 minutes or more. *Optional Serve with Avocado slices

Going Wild

This recipe varies quite a bit each time I make it. Largely due to the amount of wild foods in it. For information on what wild greens to choose, check out a previous post of mine here, check out Green Deane's Eat the Weeds, or check out this super helpful post here.

Wild Herb Tabbouleh

2 bunches Curly Parsley

4 cups Wild Herbs of your choice

3 large and firm Tomatoes

2 Wild Green Onion/Garlic (or just 2 green onions)

½ small Red Onion

1 handful Betony Roots (or radishes)

½ cup medium-grind Bulgur (or cooked Quinoa)

Juice and Zest of 2 large Lemons

¼ cup Extra Virgin Olive Oil

Salt and Pepper to taste

Wash and roughly chop the parsley and wild leaves, discarding the stems. Lay on a clean towel to dry. Soak the bulgur in hot water (or cook your quinoa) for about 20 minutes. While wheat is soaking, finely dice tomatoes, onions, and betony. Combine the herbs and vegetables in a large bowl. Drain the wheat (or quinoa) and add to the bowl. Add lemon juice, olive oil, salt, and pepper. Toss well, to completely combine, and cover. Place in the refrigerator for 30 minutes or more. 

Asparagus in Tabbouleh?

Yes, asparagus in tabbouleh is awesome. I love asparagus and will try just about any asparagus recipe at least once. This one was a huge hit in my home. 

Cucumber Asparagus Tabbouleh

4 bunches Curly Parsley

1 small bunch Mint Leaves

¼ pound Asparagus, trimmed

1 medium Cucumber

3 large and firm Tomatoes

2 Green Onions

½ small Red Onion

½ cup medium-grind Bulgur (or cooked Quinoa)

Juice and Zest of 2 large Lemons

¼ cup Extra Virgin Olive Oil

Salt and Pepper to taste

Wash and roughly chop the parsley and mint leaves, discarding the stems. Lay on a clean towel to dry. Soak the bulgur in hot water (or cook your quinoa) for about 20 minutes. In a small pot of boiling, salted water, blanch the asparagus for about 2 minutes. Cool in an ice bath, and chop. Finely dice cucumber, tomatoes, and onions. Combine the herbs and vegetables in a large bowl. Drain the wheat (or quinoa) and add to the bowl. Add lemon juice, olive oil, salt, and pepper. Toss well, to completely combine, and cover. Place in the refrigerator for 30 minutes or more.

Superfoods, Super Good!

This variation takes tabbouleh, already loaded down with amazing nutrients, and pumps it full of many more tasty good things!

Superfood Tabbouleh

3 bunches Curly Parsley

1 small bunch Mint Leaves

1 cup finely chopped Kale

¼ cup fresh Pomegranate Seeds

1 medium Cucumber

2 Celery Stalks

3 large and firm Tomatoes

2 Green Onions

½ small Red Onion

½ cup cooked Quinoa

Juice and Zest of 2 large Lemons

¼ cup Extra Virgin Olive Oil

Salt and Pepper to taste

¼ cup chopped Walnuts and/or Pistachios

Wash and roughly chop the parsley and mint leaves, discarding the stems. Lay on a clean towel to dry. Soak the bulgur in hot water (or cook your quinoa) for about 20 minutes. While wheat is soaking, finely dice cucumber, celery, tomatoes, and onions. Combine the herbs and vegetables in a large bowl. Drain the wheat (or quinoa) and add to the bowl. Add lemon juice, olive oil, salt, and pepper. Toss well, to completely combine, and cover. Place in the refrigerator for 30 minutes or more. Toss in the nuts just before serving.

     In any of these recipes, feel free to change the ingredients around. Play with different fruit, veggies, and herbs. Use Amaranth instead of Bulgur, try Red Wine Vinegar instead of Lemon Juice, add in some grilled Shrimp or Chicken. Have fun, play around, and let me know what you think below!

20 Foods for a Healthy Heart

     This time of year, we are inundated with hearts. They're everywhere. For me this isn't just a reminder of that special someone in my life, it's also a reminder to help take care of my own heart. So I figured that I'd share with you some great food to add into your diet in order to help keep your heart healthy.

     One trick to better eating, in general, is to “eat the rainbow.” I'm not talking about consuming large quantities of brightly colored, fruit flavored, candies. I'm talking about eating something from a good variety of colors every day. This is a great way to get a wide range of nutrients into your diet. Dark leafy greens have slightly different nutrients than berries, so eat 'em both.

     

     These are my top 20 heart healthy foods, so if I missed anything it might not be on my radar, please let me know so I can check it out. I also try to keep things on this blog Vegan and Gluten Free friendly, so I'm not going to include 3 of the top foods that doctors commonly recommend for the heart; fish, liver, and oats.  

     Avocados are not the first thing that comes to the minds of most people when it comes to hearth health. They're well known to be loaded with fats, however over 75% of the fats present in avocados are unsaturated, heart healthy, fats. Add to this the amazing amounts of potassium, B-vitamins, vitamin E, other nutrients, and fiber found in avocados and you have a fruit that is amazingly great for your heart. Eating avocados and using avocado oil helps to keep your heart healthy.

     We are all familiar with Vitamin C being great for your immune system, but did you also know that it's great for your heart? Vitamin C helps to prevent coronary artery disease, strengthen blood vessels, and helps to widen arteries. These properties make it a very important nutrient for heart health. And what better way to consume your daily vitamin C amounts than with citrus fruit? Aside from the high amounts of vitamin C they contain, they are also loaded with fiber and other nutrients that help keep your heart healthy.

     We are all well acquainted with a little saying, “an apple a day keeps the doctor away.” But it might actually have some scientific validation. Apparently eating one or two apples a day has been shown to reduce plaque buildup in your arteries and reduce cholesterol levels. But don't forget to eat the peels, they're packed full of polyphenols which help prevent cardiovascular disease.  

     Asparagus may not be your favorite veggie, but it has a lot of great benefits for your heart. It's loaded with Vitamin K, which helps blood to clot. It's also high in fiber and B vitamins. This, in addition to it's anti-inflammatory properties makes asparagus a great vegetable to eat for heart health.

     We've all been hearing how berries are superfoods and packed full of antioxidants. But what does all that mean for your heart? Well, blackberries and raspberries are rich in polyphenols which help to prevent cardiovascular disease. Blueberries help your memory and they also contain compounds that help to widen arteries. Strawberries contain large amounts of folate which helps to protect your heart, as well as other compounds that help widen the arteries and prevent plaque buildup. Cranberries help increase HDL (good cholesterol) and reduce LDL (bad cholesteral). Plus all berries are packed full of vitamins, minerals, and fiber. Just one handful of berries a day can help improve your health.

     Flaxseed has been cultivated and consumed as far back as Babylonian times. There are quite a few reasons for this, however one big benefit of consuming flaxseed is that it is a great source of fiber, Omega-3's, and alpha-linolic acid. These nutrients help reduce inflammation, prevent plaque buildup in the arteries, keep the arteries supple, lower LDL (bad cholesterol) levels, and help keep the heart healthy. Flaxseed also shows promise in helping regulate the beating of the heart and preventing heart failure. All of this in just a few little seeds.

     Soy's effect on the cardiovascular system has been studied since the 1960's. The findings have been mostly positive ever since. Soy helps to lower cholesterol in general, but especially LDL (bad cholesterol). It also helps to prevent coronary heart disease, lowers blood pressure, helps to widen the arteries, and keeps arteries supple. Plus it's a great source of protein. Even if you don't replace meat and dairy completely with soy products, adding a little soy into your diet can be very beneficial.

     These powerful little seeds have a history of being used to prolong life and vitality. One of the reasons for this is how great they are at reducing inflammation. But they also help lower blood pressure and keep your blood vessels healthy and supple. Chia seeds are high in vitamins A, D, E, and K, as well as omega-3's. Omega-3 fatty acids help to protect the heart by reducing inflammation, lowering blood pressure, and lowering HDL (bad cholesterol). Just a spoonful a day can help reduce your chances of developing major heart conditions.  

     People are always talking about whole grains and how they're great for your heart. Well, I never hear anyone talk about quinoa. However this little grain substitute is packed full of heart healthy benefits. And a bonus, it's gluten free! It's also a complete protein without the cholesterol that most proteins have. This little seed helps to lower LDL (bad cholesterol), reduces blood pressure, keeps your arteries supple, helps widen your arteries, reduces your risk of developing heart disease, strokes, heart attacks, and heart failure.

     Another superfood, pomegranate has been shown to be super effective at preventing heart diseases and even reversing it in certain cases. Pomegranate does this by reducing the effects of stress on the cardiovascular system, enhancing the effects of nitric oxide (which works as an anti-inflammatory that helps keep blood vessels supple), and reducing LDL (bad cholesterol) levels. Pomegranate has been shown to even help reverse plaque buildup in the arteries, helping to reverse the onset of heart disease.

     Brassica is not a common word, but the vegetables can be found in each and every grocery store in America. Formerly known as Cruceiferous vegetables, Brassica vegetables include some dietary staples such as broccoli, cauliflower, cabbage, beets, and quite a few of our dark leafy greens. They are full of vitamins and minerals that are super important for heart health; potassium, folate, iron, selenium, and vitamin C, just to name a few. So help yourself to some healthy vegetables and help your heart stay healthy.

     Legume is such a fun word to say. Leg-yoom. But with all silliness aside (well maybe “most” silliness), legumes (beans) are great for your heart. Each different bean has slightly different nutrients, but they all are great sources of B vitamins, potassium, iron, zinc, folate, and several other nutrients that help keep your cardiovascular system strong. Dark beans, such as black beans and kidney beans, are usually considered best, but adding 3-4 servings (each serving is about 1 cup) of beans to your diet each week will help lower your risk of developing cardiovascular issues.  

     Raisins may be small, but they pack a healthy punch. When eaten in moderation, raisins can lower blood pressure and help prevent cardiovascular disease. This is largely attributed to the high amounts of potassium contained in raisins. Potassium, along with polyphenols, tannins, antioxidants, and other nutrients help to keep your cardiovascular system health in a number of ways. All of these can be found in raisins.

     Nuts are great little powerhouses of nutrients and healthy fats. All nuts can help keep your heart healthy, but some nuts stand out from the crowd. Walnuts have a high concentration of healthy fats, but they stand alone because they are the only nuts that have a decent amount of alpha-linoleic acid, which acts as an anti-inflammatory agent and helps prevent plaque buildup in the arteries. Almonds have been shown to help lower LDL (bad cholesterol) levels and inflammation. Pistachios help lower blood pressure when under stress. They also help lower LDL (bad cholesterol) levels. Hazlenuts are super packed full of heart healthy nutrients that help strengthen the blood vessels. Even peanuts, who are generally considered the most unhealthy of nuts, help reduce your risk of developing cardiovascular problems.

     These amazing root vegetables are jam packed full of heart healthy nutrients. They're a great source of potassium which helps balance out your sodium levels and reduces blood pressure. They're loaded with fiber which helps remove cholesterol from your body. They also are a good source for Vitamin C which helps to speed healing, strengthen blood vessels, and boost the immune system. Plus, they're super fun to eat. You can find them in all sorts of colors (my favorite are purple) which helps kids (and adults) eat more of their veggies.  

     Did you know that calcium actually helps your body maintain healthy blood pressure levels? Did you also know that spinach is a great source of calcium? Spinach is a powerhouse for your heart with it's amazing content of folate, calcium, vitamin C, and other heart healthy nutrients. Spinach has been linked to reducing blood pressure, preventing plaque buildup in the arteries, preventing strokes and heart disease, as well as preventing age related heart issues. Yet another reason to love this little green!

     Green Tea is known to be a healthy drink for people in general. But it's especially great for the heart. It contains polyphenols, tannins, vitamins, and minerals that help lower LDL (bad cholesterol, raise HDL (good cholesterol), strengthen blood vessels, help widen arteries, and lower blood pressure. Not only does green tea help lower the risk of cardiovascular disease, it also lowers the risk of stroke.

     It's not often that you get a chance to hear about the health benefits of coffee. But coffee is very beneficial when used in moderation. Drinking coffee has been shown to reduce the risk of heart failure, stroke, and heart disease. This has largely been attributed to coffee's caffine content, antioxidants, and anti-inflammatory properties. The health benefits have only been tested in people who drink up to 6 cups a day, scientists are not certain that the benefits would continue in someone who drinks over that amount.

     Drinking anything to excess can cause major problems. However, sometimes drinking a little can be beneficial. Take red wine as an example. Just a single serving of red wine every day can help lower cholesterol levels, and help you relax which lowers your stress levels. Red wine also contains reservatrol, which helps protect your heart from inflammation and heart disease.

     Chocolate is one of my absolute favorite foods. In most cases, it's a guilty pleasure. However, dark chocolate (65%+ cocoa) doesn't have to be such a guilty pleasure. It's actually been shown to lower blood pressure as well as lowering the risk of developing heart disease or having a stroke. However the milk chocolates and white chocolates out there help to increase heart problems due to their high amounts of sugar, which causes inflammation. Stick to dark chocolate and you won't have to feel guilty about chocolate anymore.

If you want to learn more about how these foods can help your heart, and go more in depth about the nutrients needed to keep your heart healthy, join me at the Florida School of Holistic Living in Orlando on February 21, 2018.

Hopefully you find this list helpful in your health journey. If I missed anything or if you have any questions or comments, please leave them below.

"Natural Flavors"

I truly believe in the effectiveness of a whole foods diet, and that we should do our best to avoid processed foods. However, even products that we may think of as whole foods based (such as orange juice) have interesting ingredients. Realizing this has made me start to read labels more and more. Something I've noticed is that lots of food have “natural flavors” on their ingredients lists. In fact there are quite a few statistics showing that “natural flavor” is the 4^th most common ingredient in most foods. However, very few of these actually let us know what food these flavors come from. So I decided to do a little bit of research and here's what I found.

What's “Natural”?

The FDA has released several statements about “natural flavors.” One of these says that “for purposes of ingredient labeling, 'natural flavors' means flavor constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products from these foods.” In short, the material must come from a plant or animal. So far it sounds good. Right?

Here's where it starts to get interesting. “natural favors” don't have to come 100% from a plant or animal. In fact, most of these “natural flavors” are made up of 50-100 different compounds, many of which are synthetic. These synthetic chemicals play different roles in the make up of the “natural flavors,” such as solvents, preservatives, and flavor modifications. In fact, most “natural flavors” are mostly made up of these chemicals.

Why flavor food?

Mostly it comes down to consistency. Each orange tastes slightly different from the last. One might be sweeter, one more tart. But when companies have a product that includes these oranges (like orange juice), they want their product to taste the same every time. This is where “natural flavors” come in. Companies add these flavors to their product to ensure a consistency of flavor.

One of the other reasons these companies add flavors to their foods has to do with making more money. They want to create repeat consumers. In order to do that, they have to find a way to get us to consistently choose their product over their competition's product. Making the flavor more intense is one way to do that.

What does it mean for health?

The FDA does not require companies who use “natural” or even “artificial flavors” to label exactly what is in these flavors. This can be pretty dangerous for people with certain allergies and/or sensitivities. For instance, I have a good friend who is horribly allergic to capsaicin (a chemical found in peppers of all kinds). Paprika is basically smoked, and ground peppers. It's also a spice that is commonly used in the creation of certain “natural flavors.” My friend should not be eating food that includes “natural flavors” made with paprika. However, many companies do not even add allergy warnings for capsaicin like they do for soy, milk, peanuts, etc.  In short, we don't know what's in our food when we see "natural flavors" listed in the ingredients.

Aside from the food allergy possibilities, there are also side effects from the synthetic ingredients in “natural flavors.” Side effects such as dizziness, nausea, brain tumors, depression, seizures, allergies, fatigue, anxiety attacks, etc. Many of these are the same side effects you would find from “artificial flavors.”

I hope I have raised your awareness of “natural flavors” and how big businesses might be hiding synthetic ingredients in their food. If you have any questions or comments please leave them below.

Resources:

Natural vs Artificial Flavors: Organics.org: https://www.organics.org/natural-vs-artificial-flavors/

Synthetic Ingredients in Natural Flavors and Natural Ingredients in Artificial Flavors: EWG (Environmental Working Group): http://www.ewg.org/foodscores/content/natural-vs-artificial-flavors#.WeYktGhSy00

The Truth About Natural and Artificial Flavors: Bon Appetit: https://www.bonappetit.com/story/truth-about-natural-artificial-flavors

What are Natural Flavors Really?: Daily Burn: http://dailyburn.com/life/health/what-are-natural-flavors/

What Does the Term “Natural Flavors” Really Mean?: Well and Good: https://www.wellandgood.com/good-food/what-are-natural-flavors/

What's the Deal with Natural and Artificial Flavors?: Serious Eats: http://www.seriouseats.com/2014/04/what-is-the-difference-between-natural-and-artificial-flavors.html