The Critical Organ Connection a Nutritional Psychiatrist Wants Us All to Know

April 24, 2023 by Nichole Perkins in All Food Activism

It may seem obvious that fresh arugula will nourish your brain while a candy bar will deplete it, but Dr. Uma Naidoo helps us see why. A nutritional psychiatrist and author of the bestseller This Is Your Brain on Food, Dr. Naidoo breaks down the link between what we eat and how our brains function in a compelling, direct, and inspiring way. “I want people to feel hopeful," she says, "and really start to eat healthier for your brain health and your mental fitness."

Dr. Naidoo, who is the director of Nutritional and Lifestyle Psychiatry Services at Massachusetts General Hospital, recently joined Nichole on ‘The PrimaFoodie Podcast’ to talk more about the brain-gut connection and its riveting impact on our mental well-being. Here we break down four fascinating facts from their conversation.

#1: Our gut and brain are inextricably connected.
The gut and brain arise from the same cells in the human embryo and then divide to form two organs, explains Dr. Naidoo. “The two organs remain connected throughout our lives by the tenth cranial nerve called the Vagus nerve” which allows for chemical messaging between the two organ systems. So throughout our lives, these organ systems are always in communication.

#2: Most of the “happiness hormone” comes from the gut.
More than 90 percent of our serotonin, the so-called “happiness hormone” that influences a host of human functions including mood, digestion, and sexual desire, is produced within the gut. Additionally, 70 percent of our immune system is in the gut, adds Dr. Naidoo. “So we start to understand that as we eat food, and food is digested, it is starting to interact with this two-way connection that exists between the gut and the brain.”

#3: Our microbes are critical—so we must take care of them.
The gut contains 39 odd trillion microbes, says Dr. Naidoo. While their types and roles vary, they’re mainly there to work in tandem with our body regarding vitamin production, sleep and circadian rhythm, hormones, immunity, mental health, and so much more. With this said, when we are under stress or eat unhealthy foods, those microbes become impacted and can evolve into bad microbes. “When we eat poorly, the bad microbes are fed and nurtured,” continues Dr. Naidoo. “And when we feed and nurture the bad, the bad bugs, the bad microbes, they start to take over and then they set up for gut inflammation. This is why it’s critical to nourish and care for our microbes with proper sleep, stress management, and healthy healing foods such as vegetables, fruit, beans, nuts, seeds, and legumes. As Dr. Naidoo puts it, “We want to live in community with our gut microbes.”

#4: To honor our mental health, we must eat well.
Inflammation in the gut leads to inflammation in the brain. This fact underscores why Dr. Naidoo sees food and nutrition as one of the most critical ways to care for our emotional and mental well-being. By moving away from foods that are processed and high in sugar and toward fresh, whole options “we’re immediately making a better choice for mental health and an improvement in our gut health and ultimately, our brain health.”

To learn more from Dr. Naidoo, listen to ‘The PrimaFoodie Podcast’ here.

This Annual Natural Products Expo Compels Us Every Year. Still, Were Surprised at What We Found and Learned This Year

March 20, 2023 by Nichole Perkins in All Food Activism, All Kitchen Wisdom, All Conscious Living

Of all our efforts to reveal the health hazards in our food system, our most recent eye-opening education came from an unexpected place: Natural Products Expo West.

If you’re not familiar, Expo West is an annual gathering in Anaheim, California that attracts manufacturers, distributors, practitioners, media, and educators in the business of natural and organic lifestyle products. (There’s also a yearly sister event, ‘Expo East’ that happens in Philadelphia.) A giant exhibition, it’s a rush of discovery and connection. Brands from all over come to tout their health-focused foods, vitamins, and personal care items. They wax poetic about innovations in the industry, from newly revealed super ingredients or sustainable ways to package.

In many ways, Expo West is a place we tap into our energy. So many people here are our people—those who’ve built smaller brands dedicated to providing a clean, just, equitable way to provide better, more wholesome products. But in truth, there’s still a lot that lives between the lines here. This crush of creators, marketers, and information—as exciting as it all is—demanded our most discerning hats. The following are some of the biggest things we learned this year.

#1: Small Brands Have It Hard

As Nichole and Adrienne walked the aisles, they talked to many smaller food brands. Some brands were more established, others new to the industry. The drive fueling these companies was infectious: Their goal was to create high-quality, healthy food products for the masses. Yet they all faced a challenge: How to grow in a sea of corporate food giants without compromising their values.

The consensus among these brands is that it’s hard to keep up in a market dominated by giant companies that put profits over health. This shows us mostly in ingredients. Let’s say a small brand starts by using a high-quality natural alternative to sugar, such as dates. They market this choice as a healthier option, which it is. But dates are expensive, and when a company needs to scale beyond a niche audience, they may choose to nix the dates for less costly sugar. This is especially true if a brand wants to get shelf space in a mass-market grocery store.

So what gives? We don’t have the answer here. In many ways, we’d rather see a brand make some concessions if it’s still providing a better alternative to the conventional mass-produced options. On the other hand, it’s unfortunate how steep a hill many values-aligned food brands must climb.

#2: We Need to Continue to Read Our Ingredients

Let’s stay on the topic of small brands scaling. We were thrilled to see so many boutique companies striving to reach a broader audience, whether this means selling to larger markets or scaling their manufacturing to meet demands. But as we’ve mentioned, many end up altering their ingredients to keep up. This may mean swapping one ingredient for a less expensive one. But it also includes incorporating additives that bolster a product’s shelf life or enrich its consistency. For instance, we saw brands incorporating guar gum for shelf stabilization when they didn’t include this ingredient last year. (We also found loads of sugar and erythritol in certain products.) This is part of the business cycle, as these brands need to grow and reach a broader market.

The onus is on us to keep learning and reading our ingredients. Our takeaway: Never take a product’s ingredient list for granted. One brand may start with a limited and clean ingredients list when selling at a farmer’s market, but once they reach a broader consumer base, they start to weave in things that may or may not be healthy. We must stay educated and know our ingredients. It’s a hard truth: Most food companies don't exist for our health. They exist to sell their product. So keep picking up and turning over every product.

#4: Every Choice—Big or Small—Matters

It can be overwhelming to always stay positive and joyful in the face of wellness. (Note: We’ll be exploring this topic in an upcoming feature!) At PrimaFoodie, we lean into clean, healthy food every day, and still, we recognize how it can be a slog at times. Especially when a supposed clean brand starts including subpar ingredients. What? Does this bar have erythritol in it? But here’s what we want to say: Small decisions matter. Tiny steps make a difference. For instance, it may be impossible to completely rid packaged foods from your diet right now. But by swapping out conventional crackers for ones made by a smaller brand that uses cleaner ingredients, you’re choosing your health that you can build on. You’re also supporting the companies who are fighting the good fight in a giant and still corrupt food system.

This sentiment underscores why we love to offer you recipes. Starting by cooking one more meal at home than you usually do can lead to a giant difference. This creates momentum for more healthy decisions.

We call these the small wins—and they’re one of the best things we can do for our health, hands down.

This Author and Clean Foods Advocate Has Some of the Most Important—and Refreshing—Food Advice We’ve Heard

March 06, 2023 by Nichole Perkins in All Food Activism

At the start of her career, Haley Scheich worked for Pfizer. This sentence might not seem radical, but once you learn how committed to seeing food as medicine Scheich is today, you can see the value mismatch between her and the pharmaceutical giant. Still, the experience taught her about pharmacology, biochemistry, “and how the body works and different disease states,” she tells our founder, Nichole. It was, in a word, eye-opening.

Even more eye-opening was the education Scheich received after she left her Pfizer job. When a friend suggested she join her in a yoga class, Scheich was reticent but curious. By the end of the class, she was transformed. “It was really through the practice of yoga that I became more aware of my body and understood the power of food, as it related to what I ate and what I didn't eat,” she says. Yoga sparked a newfound understanding of what made her feel good and what made her feel sluggish, foggy, and tired. She started reading books on alternative nutrition, like Grain Brain by Dr. David Perlmutter, and ridding gluten and dairy from her life. “I felt like a new person,” she says. “And so, of course, then I was all in and just read every book that I could get my hands on.”

In her words, Scheich was starting to see how food can be medicine. Rather than taking a pill to fix an issue, a theme surrounding her early-career work, she saw food as a way to unlock the body’s power. She’s since turned into a passionate advocate for whole foods, most recently making her wisdom palatable for young readers in her children's book, My SuperHero Foods. Coauthored with Dr. Tarek Pacha, this book is a fun, uplifting read that helps little ones understand what they put into their bodies matters. And it all stems from how Scheich got her own children to eat better. “ I would share the power of that whole food that they were eating. For example, avocados. They're full of monounsaturated fat, which just gives us this incredible energy. If we want to go out and jump rope and jump higher, let's eat avocado because it's going to give us that power!”

But all this is only the tip of the iceberg when it comes to Scheich’s deep (and infectious) knowledge about food, our food system, and getting our little—and all loved ones—to eat better. Luckily, we got to learn so much from Scheich on ‘The PrimaFoodie Podcast’—including the following three pieces of food wisdom we all must know.

#1: The FDA Doesn’t Have Our Backs

Much to our dismay, this still is true. So we must look out for ourselves. People may think “this fruit punch drink with the bright blue has vitamin C and antioxidants in it [...] must be healthy,” says Scheich. “Or the FDA allows it to be in the grocery store, so it has to be healthy.” But that isn’t the case. Dig deeper and you’ll find these ingredients are not only unhealthy but harmful. Scheich’s advice: “Question everything.”

And dig into the ingredients.

#2: Changing How You Eat Will Change Your Life

Scheich stands by this—because it did for her. “Once you see the changes, by learning for yourself, this food works for me, this food doesn't work for me, it’s incredible,” she says. You can start small, and it may take time. For starters, Scheich says “the less processed that you get, the better off you are.” Ridding your days of ultra-processed packaged foods is a strong start.

#3: See Food as “Your Best Friend”

Scheich’s view on this is a radically empowering way to look at what we eat. Clean, whole, nutrient-dense food really is akin to a great friend, coach, and ally. It will work for you, not against you. It will improve your cognition, motor skills, and health, thus making life better. So when healthy eating gets tough, use this as a motivator.

Even more so, Scheich suggests using this approach when trying to encourage better food in schools. By saying to the teachers, you’re “doing great work and we're very appreciative of the work you do—and food can supplement. It can be like your best friend to your classroom, because kids on a bunch of sugar, versus kids not on a bunch of sugar—it's totally different.”

To learn more from Haley Scheich, listen to The PrimaFoodie Podcast and visit mysuperherofoods.com.

The PrimaFoodie Guide to Olive Oil

February 27, 2023 by Nichole Perkins in All Food Activism, All Kitchen Wisdom, All Conscious Living

Olive oil is one of the most popular kitchen staples. “In most of our pantries is a bottle of olive oil, “says Alison Carroll, founder of the California-based olive oil company Wonder Valley. Still, like so many staples, this golden liquid is a mystery. We might douse it on our salads and in our pans, but how much do we know about where it comes from and—most importantly—how to spot a high-quality one? Here, we break it all down.

Olive Oil 101

Olive oil is the bright, often golden, sometimes green liquid that comes from pressing the olive fruit. It’s deemed oil and used and treated as such, but olive oil is technically a fruit juice. Used for centuries as a means of cooking, dressing, and adding depth and flavor to dishes (some historical records date its use to 2000 BC), olive oil is beloved for its fruity taste and abundant healthy unsaturated fats.

What are the different types of olive oil?

Extra virgin, light, cold-pressed—there are various types or “grades” of olive oil. Mostly, these modifiers are linked to when the olives are harvested and how the juice is extracted and handled. But there’s so much more here, including incredible flavor, smell, and feel.

A quick note on acid: Olives naturally have fatty acids. One of the main types is called oleic acid, which makes up the majority (70 to 80 percent) of olive oil. A true extra virgin olive oil has a lower acidity than other olive oils, generally below 2 percent.

Extra Virgin Olive Oil

The gold standard for olive oil, extra virgin is touted as the tastiest, purest form. When oil is deemed extra virgin, it means it’s the first pressing from the olives (sometimes olives are pressed several times to extract the most juice), and the juice has been extracted using a cold-pressed method—a chemical and heat-free process. Once extracted, the juice is then kept pure, and never heated, pasteurized, or refined. Extra virgin olive oil is usually the fruitiest, most peppery olive oil with the lowest natural acidity. A true high-quality olive oil has no defects, such as poor taste or “fustiness,” fermentation that happens from a lack of oxygen.

*PrimaNote: Extra virgin olive oil is the only type we choose. Still, quality can vary when it comes to extra virgin olive oil. That’s because there are no regulated standards for stating an oil is such. As Carroll says, lab analysis and a professional taste panel determine quality. “And because of this subjective science, many oils can unjustly label a defective/ lower quality oil as extra virgin.”

Olio Nuevo

This is a type of extra virgin olive oil that comes from the very first olive harvest of the year. These olives are super young and green, giving olio nuevo varieties a bright green color and a strong peppery taste. This is touted to have the highest levels of nutrients, including polyphenols.

Virgin olive Oil

Virgin olive oil is still supposed to be high quality from the first pressing of an olive. It’s also unrefined. The difference from an extra virgin is that a virgin oil often has some defects.

Light Olive Oil

This is oil that’s been refined and treated to rid any impurities. Usually from a second or third extraction, it lacks in color and taste, and even in nutrients. The “light” here can be misleading because olive oil is fat, so it can’t be light, in any sense. While some may like this variety because of its lighter taste, we recommend opting for another neutral oil if that’s the case. (Simply put, we avoid this type of olive oil at all costs.)

Pure Olive Oil

In theory, all olive oils should be pure, so this word is a red flag. Essentially, pure or light olive oils are refined options that are a blend of various types, such as virgin and refined.

Shopping for Olive Oil: What to Look For

Now that we’ve outlined the different types, we’re going to strictly refer to extra virgin olive oil from here on out.

Finding a great, high-quality, real extra virgin olive oil can be hard. Countless companies claim to offer a true option when they’re mislabeling, mixing, or offering stale or fake oils. Here’s what to look out for to make sure you grab a stellar bottle:

Harvest Date

A harvest date is one of the most critical things to look for—NOT an expiration date, which can mean nothing. A harvest date tells you when the olives were crushed. And given that olive oil doesn’t have a long shelf life—a great oil should be consumed within a year, ideally six months—it’s best to aim for the freshest oil possible.

For context, here’s what Alison Carroll has to say: “The harvest date is the most essential component on the bottle. Expiration dates can be arbitrary and overgenerous. When you see a harvest date, what you are buying is something that is freshly pressed and doesn’t have a long shelf life.”

Sustainable Packaging

Aim for oil that’s packaged in a sustainable material like aluminum, stainless steel, or dark glass. Each of these blocks UV rays, which can break down the oil, and don’t leach chemicals into the juice.

A List of the Types of Olive Varieties

If a company is offering a high-quality oil, they’ll spell out the olive varietals that have been pressed—i.e. if they’re olives from Italy, Spain, Portugal, California, or elsewhere. This level of transparency usually means the company cares.

But let’s dig deeper: We encourage skepticism over inexpensive oils labeled “Product of Greece” for instance without listing the varietals. It can be quite likely that the olives weren’t grown or pressed in that country, but rather they were just bottled in that country. This is a tactic many companies use to buy cheap oil from around the world, blend them, then call them a “Product of Greece” when they’re a product of several countries, and of poor quality. As Carroll says, “Read the fine print on the label. The front label could say, for example, ‘Extra Virgin Olive Oil from Tuscany’ but on the back label you see ‘product of Tunisia, Italy, Spain, Greece.’ This is common for cheap olive oils.”

In general, aim to buy olive oil that derives all from one place.

How to store your olive oil

This is key: Place your oil away from heat and light (even when it’s packaged in a proper container). And use it up! We love what Carroll says about using high-quality olive oil: Enjoy it! Experience it! “A lot of our context with olive oil is that it’s this ubiquitous condiment and usually next to vinegar (which ages wonderfully),” she says. “Don’t be precious with it and let it sit and collect dust. Store it away from direct heat or sunlight, not next to a sunny window or stove. A pantry is great.”

A Few PrimaFavorite Extra Virgin Olive Oil Companies
These are some oils derived from a single source and produced by companies who care.

McEvoy Ranch
Wonder Valley
Brightland
Nuvo Olive Oil
Fat Gold
Kosterina Everyday Olive Oil

Curious to learn more about cooking with olive oil? Check out our Guide to Cooking with Oils and Fats.

Chimichurri Sauce

March 15, 2021 by Guest User in Recipes

Chimichurri is a versatile sauce traditional in Argentinian cuisine. It has a tangy, garlicky flavor that livens up meat dishes, tacos, and even roasted vegetables. You can really dial up the heat by adding hot red peppers or even jalapeño. For our family meals, I keep it mild with just a hint of dried red pepper flakes.

This recipe yields 6 servings

INGREDIENTS

⅓ cup Primal Kitchen Organic Extra Virgin Olive Oil
2 tablespoons apple cider vinegar
½ cup parsley
¼ cup cilantro
¼ cup chopped red onion
¾ teaspoon dried oregano
½ teaspoon sea salt
¼ teaspoon red pepper flakes
⅛ teaspoon ground black pepper
3 cloves garlic

80 ml Primal Kitchen Organic Extra Virgin Olive Oil
2 tablespoons apple cider vinegar
64 g parsley
32 g cilantro
32 g chopped red onion
¾ teaspoon dried oregano
½ teaspoon sea salt
¼ teaspoon red pepper flakes
⅛ teaspoon ground black pepper
3 cloves garlic

Directions

Place all the ingredients in a small food processor and pulse until well combined.

Tips

**Make sure you don’t over process the mixture. Chimichurri is meant to be a little bit chunky to really bring out the flavor.

Rosemary and Sage Crackers

September 14, 2020 by Guest User in Recipes

While it’s now a breeze to banish regular saltines and fill our pantries with store-bought crackers made from better-for-you ingredients, when possible, I prefer to make my own. Also, using the nutritious ancient grain amaranth is a good way to branch out from other gluten-free grains or the ubiquitous almond flour.

This recipe yields about 12 crackers

INGREDIENTS

2 cups amaranth
1 tablespoon fresh or dried rosemary
1 tablespoon fresh or powdered sage
1 clove of garlic or ½ teaspoon of garlic powder
1½ teaspoons salt
1 teaspoon baking powder
½ cup water + extra tablespoon if needed
⅓ cup olive oil

260 g amaranth
1 tablespoon fresh or dried rosemary
1 tablespoon fresh or powdered sage
1 clove of garlic or ½ teaspoon of garlic powder
1½ teaspoons salt
1 teaspoon baking powder
120 ml water + extra tablespoon if needed
80 ml olive oil

Directions

Place all ingredients in a food processor and mix until combined (about 30 seconds). The mix will be crumbly but should hold together.
Place on parchment paper and, using a rolling pin, roll dough out to a very thin layer (as thin as you can get it without breaking the dough).
Use a cookie cutter to make fun shapes or a knife to cut into squares.
Using a fork, prick holes in the tops of the crackers.
Sprinkle with fresh fennel or rosemary.
Bake in the oven at 350 degrees Fahrenheit / 175 degrees Celsius for 15 minutes.

Tips

**The thinner you make the dough, the crispier your cracker will be.

**For a standalone cracker, double the herbs and add another half teaspoon of garlic and salt.

Tahini Dressing

July 07, 2020 by Nichole Perkins in Recipes

Tahini — a condiment made from toasted hulled sesame seeds — is popular throughout the Mediterranean and North Africa thanks to its distinctive nutty flavor and versatility. You may only know tahini as an ingredient in hummus, but it’s equally worthy as a dressing or vegetable dip by combining the paste with the sweetness of honey and the piquant flavor of Dijon mustard and garlic.

This recipe yields 16 ounces

INGREDIENTS

¼ cup tahini
¼ cup olive oil
Juice of 1 lemon
2 tablespoons Dijon mustard
1-½ tablespoons honey
4 tablespoons water
¼ teaspoon garlic
2 teaspoons salt

60 ml tahini
60 ml olive oil
Juice of 1 lemon
2 tablespoons Dijon mustard
1-½ tablespoons honey
4 tablespoons water
¼ teaspoon garlic
2 teaspoons salt

Directions

Whisk all ingredients together in a large bowl for a creamy salad dressing. When making a dip, less water creates a thicker consistency.

Tzatziki

June 22, 2020 by Nichole Perkins in Recipes

I love traditional tzatziki for its creamy-yet-light texture that is as tasty as it is versatile. I have been dairy-free for a long time, so I use coconut yogurt for a non-dairy version, but it can easily be swapped out with greek yogurt. When a summer trip to Greece isn’t in the cards, at least I can take my taste buds there.

This recipe yields 2 1/2 cups

INGREDIENTS

1 cucumber
1-1/4 teaspoon sea salt
1 cup dairy-free coconut yogurt
½ teaspoon lemon zest
1 tablespoon dill
1-½ tablespoon lemon juice
1 tablespoon olive oil
1 tablespoon mint

1 cucumber
1-1/4 teaspoon sea salt
130 g dairy-free coconut yogurt
½ teaspoon lemon zest
1 tablespoon dill
1-½ tablespoon lemon juice
1 tablespoon olive oil
1 tablespoon mint

Directions

Grate cucumber using a large-toothed grater. Once grated, place cucumber in a bowl with 1 teaspoon sea salt. Over time, the cucumber will release its water.
After at least 30 minutes, strain the cucumber and place on a paper towel.
Combine yogurt, lemon zest, dill, remaining salt, lemon juice, olive oil, and mint in a bowl and stir.
When cucumber is dry, add it to the yogurt mixture.
Serve with chips or drizzle over Moroccan Vegetable Kabobs.

Tips

**The cucumber should be as dry as possible to keep your sauce from being runny.

Moroccan Kabobs

June 22, 2020 by Nichole Perkins in Recipes

A Moroccan-inspired spice blend, chermoula, lends these easy veggie kabobs an exotic kick. They’re a great summer barbecue side dish but we grill them year-round. Top them with this light and tangy Tzatziki Sauce for a colorful meal reminiscent of the Mediterranean.

This recipe yields 5 kabobs

INGREDIENTS

For Chermoula Marinade:
½ cup cilantro
½ cup parsley
2 tablespoons fresh lemon juice
5 tablespoons olive oil
2 teaspoons paprika
2 teaspoons cumin
2 teaspoons ginger
1-1/2 teaspoons sea salt

For Kabobs:
½ red pepper
½ yellow pepper
½ orange pepper
½ red onion
2 zucchinis
Cherry tomatoes

For Chermoula Marinade:
64 g cilantro
64 g parsley
2 tablespoons fresh lemon juice
5 tablespoons olive oil
2 teaspoons paprika
2 teaspoons cumin
2 teaspoons ginger
1-1/2 teaspoons sea salt

For Kabobs:
½ red pepper
½ yellow pepper
½ orange pepper
½ red onion
2 zucchinis
Cherry tomatoes

Directions

Put all marinade ingredients into a small food processor bowl and use the small chop blade to blend. Process for about 30 seconds or until ingredients become runny.
Cut peppers and onions into square shapes and zucchinis into rounds.
Place all veggies in a bowl with marinade. Incorporate well and then let sit.
Arrange vegetables to assemble the kabobs on a tray.
Feed the kabob through each vegetable.
Turn grill on medium heat.
Grill kabobs for 10 minutes, slightly turning them every few minutes.

Tips

**Divide up vegetable pieces for each skewer ahead of time to ensure equal numbers and sizes.
**If you are using wooden skewers make sure to soak them in water for 30 minutes before grilling so they don’t burn off.
**If you use metal skewers make sure you have an oven or grill mitt handy to help you rotate the vegetables because they will get very hot.

Nicaraguan Tacos

June 08, 2020 by Nichole Perkins in Recipes

These easy-to-make Nicaraguan tacos, or taquitos, are a fabulous flavor combination that feature a satisfying crunch and offer a fun way to mix up your meal plan.

This recipe yields 8 tacos.

INGREDIENTS

For Tacos:
1 tablespoon ghee
1 leek, 6 inches cut from green stem and chopped
2 pounds ground beef
½ red bell pepper, chopped
2 red tomatoes, chopped
1 teaspoon garlic-infused olive oil
1 teaspoon paprika
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon berbere spice
8 Siete tortillas
½ cup duck fat (or preferred type of animal or vegetable fat for frying)

For Salad:
1 head of romaine lettuce, thinly sliced
1 tomato, chopped
1 lemon, juiced
¼ -½ cup olive oil
2 avocados or guacamole

For Tacos:
1 tablespoon ghee
1 leek, 15 cm cut from green stem and chopped
1 kilogram ground beef
½ red bell pepper, chopped
2 red tomatoes, chopped
1 teaspoon garlic-infused olive oil
1 teaspoon paprika
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon berbere spice
8 Siete tortillas
64 grams cup duck fat (or preferred type of animal or vegetable fat for frying)

For Salad:
1 head of romaine lettuce, thinly sliced
1 tomato, chopped
1 lemon, juiced
60 -120 ml olive oil
2 avocados or guacamole

Directions

Prepare 2 large skillets. Melt ghee in the first skillet over medium heat.
Add chopped leek and sauté until pieces soften.
Add ground beef, peppers, tomatoes, garlic-infused olive oil, and spices to the meat.
Break down the meat into small pieces as it cooks. Cook for 15 minutes or until done, then cover with a lid and place to the side while you prepare the tortillas.
Warm tortillas in a comal or crepe pan for a minute on each side, then place on a kitchen towel and wrap to steam.
While the tortillas are warming, heat duck fat in second large skillet.
Place a spoonful of meat in each of the tortillas. Roll up each tortilla tightly and secure with a toothpick, if necessary.
Place all of the taquitos into the duck fat, slowly turning them as they fry.
Once the tortillas are crispy all the way around, remove them from the fat and place on a plate with a paper towel to soak up extra grease.
Toss romaine, tomato, lemon juice and olive oil in a bowl. Serve on top of tacos with a dollop of guacamole or avocado.

Recipe Tips

**Traditionally, olive oil or avocado oil is used for frying. However, they both have a low smoke point and turn into trans fat if heated too much. Any animal fat or high smoke point oil, like coconut, can be used instead. I chose duck fat and it turned out to be delicious.
**It’s not critical to have two large skillets. Simply remove cooked meat and clean or scrape the bottom of the meat pan to prepare the tortillas.