The Complete Guide to Cooking with Fats

The different types, smoke points, and what to look for in the store.

Fats are a foundational cooking ingredient that can transform and amplify the foods we eat. Depending on what type we use, whether it be olive oil or rendered bacon fat, this ingredient brings out a dish's delicious and textured potential. As chef and author Samin Nosrat writes in Salt, Fat, Acid Heat, "food can only ever be as delicious as the fat with which it's cooked."

The nuanced aspect of fat brings up a critical point: Not all fats are created equal. There are various sources, which range from animal fats to oils extracted from nuts and seeds. Each one boasts its own flavor profiles, effect on the taste of a dish, health aspects, and smoke points. It's incredible just how nuanced and varied fats are. To that end, we've outlined our top picks for the best fats to cook with and how to use each one when making a dish.

What Is Fat?

Water, carbohydrates, protein, and fat. These are the four essential building blocks of all foods. Fats are made up of triglycerides, which are collections of molecules. When this collection comes in a liquid form, we normally refer to it as oil. When it comes in a solid form, we usually refer to it as fat. We will use the terms fat and oil interchangeably in this guide.

Fat is critical to our health and survival. Contrary to what many diets in the 1990s posited, fat is good for us when we choose the healthiest versions. The essential benefits of fats are wide and varied. They aid our body in absorbing vitamins, nourish our cognitive abilities, and support our immune system—among many other things.

(Note: When in question, always check with a medical professional before consuming different, more, or fewer fats.)

What Are the Types of Fats?

The main building blocks of fat are called fatty acids. Generally, a fatty acid consists of a "chain" of carbon and hydrogen atoms.

There are three basic types of fats: saturated, monounsaturated, and polyunsaturated. What makes these three different depends on the number of carbon atoms on the chain.

• Saturated fats all have carbon atoms that have bonded with hydrogen atoms. In general, saturated fats are stable fats that are most often solid at room temperature. This makes them a great option for cooking at high heat, as their smoke point is often higher than others.

• Monounsaturated fats have one set of bonded carbon atoms, so it's carbon to carbon rather than carbon to hydrogen. Monounsaturated fats are less stable against high heat, so they're best to cook at lower temperatures or used in other ways. These are almost always liquid at room temperature.

• Polyunsaturated fats have two (or more) carbon sets that have bonded together, so it's a carbon double bond rather than a carbon to a hydrogen atom bond. Because these oils tend to be unstable, they're best used as dressings and toppers rather than cooking oils. These are liquid at room temperature.

Why Fats Are Essential in Cooking

Fats (this includes fats and oils) serve two primary purposes in cooking: as a topping or seasoning (think olive oil drizzled over fresh greens) and as a cooking medium. For this guide, we'll be focusing on fats used as a cooking medium. When heated, fat becomes an incredible source to crisp up proteins and cook fresh vegetables.

What Is a Smoke Point?

The actual molecular makeup of a fat or oil varies with each type. For this reason, every fat responds differently to heat. The term "smoke point" (also called "burn point") is the literal temperature at which a certain fat or oil starts to break down and smoke. For instance, when cooking with olive oil, you'll notice the oil shimmering when getting hot, and then smoke will appear. That moment and temperature is the smoke point.

Smoke points vary, typically ranging from around 300°F to 500°F. The flavor and health value can decline when fat or oil starts to smoke. Therefore, using oil with a higher smoke point (keep reading) is important when sautéing, frying, and doing other high-heat cooking. Saturated fats tend to have the highest smoke points.

The Best Fats to Cook In

The best oils to cook with are saturated and have a higher smoke point. What you're cooking will mandate which oil best complements the dish and your needs. Here are our favorite fats and oils to cook with at PrimaFoodie:

Clean Animal Fats, such as Duck Fat
Fat Type: Saturated

Animal fats are Nichole's go-to for cooking. That's because they are shelf stable (solid at room temperature) and thus won't turn rancid quickly, have a higher smoke point, and lend a rich, distinct flavor to a dish. Animal fats are incredible for frying up vegetables and potatoes. After cooking bacon on the weekends, Nichole saves the grease and "bits and pieces" to store in the fridge for later use. Duck fat, in particular, lends incredible flavor.
Smoke Point: Ranges from 375 °F to 390 °F

Ghee
Fat Type: Saturated

Also known as clarified butter, ghee is an excellent fat to cook in at higher temperatures. It's also a baking hero.
Smoke Point: Around 485 °F

Olive Oil
Fat Type: Monounsaturated

An Italian staple, olive oil has a rich, nutty flavor profile. It's a monounsaturated fat with a lower smoke point, making it a better oil to cook with at lower heat (no frying) to avoid smoking.
Smoke Point: Around 325 °F to 350 °F

Butter
Fat Type: Saturated

Butter lends a coveted flavor, which is why it's still a favorite in the kitchen—including one of ours. Plus, this animal fat is great for higher heat and has a high water content that adds an additional cooking benefit.
Smoke Point: 350 °F

Avocado Oil
Fat Type: Monounsaturated

Avocado oil is a light, multi-use cooking oil that is nutritious and has a higher smoking point. Great for cooking vegetables and potatoes quickly in high heat.
Smoke Point: Around 500 °F to 520 °F

Coconut Oil:
Fat Type: Saturated

Another PrimaFoodie favorite (and a mainstay in my kitchen) for its shelf stability. The only potential downside of coconut oil is that it has a distinct flavor that isn't for everyone or every dish.
Smoke Point: Around 350 °F for unrefined; 400 °F for refined

Buying and Storing Fats and Oils: What to Look for

Fats are one of the most critical kitchen staples to invest in—so focus on quality. This means buying fats and oils from purveyors dedicated to sustainable and organic practices. Because toxins are stored in fats, you want to choose them from sources that haven't been sprayed with pesticides or fed or injected with antibiotics.

Be sure to store your cooking fats and oils in an airtight container and away from direct heat and light, and aim to replace them at least once a year, ideally every six months. Look at the harvest date, NOT the expiration date, as this tells you when the oil or fat was harvested, offering the most accurate idea of its shelf life. Fats and oils become rancid after sitting for too long due to oxidation from oxygen and heat. Besides having a horrible taste and smell, rancid oils are terrible for our health. Studies have linked the consumption of rancid oils to free radical damage, inflammation, and digestion issues. (Note: Due to their higher levels of polyunsaturated fats, oils from vegetable sources, like olives and almonds, tend to go rancid faster than fats derived from animals.) So keep your oils fresh!

4 New Culinary Titles that Expand What a Cookbook Can Do

Unlike novels or memoirs, cookbooks usually offer little literary mystery. When you pick one up, you know you're in for recipes and instructions, generally well worth it from a sage cook. But on occasion, a cookbook comes along that surprises. Within its pages are deep stories from in and out of the kitchen, history lessons that expand generations and cultures, and admissions of hope found in the symphony of chopping vegetables and peeling fruits. These are the cookbooks we devour at PrimaFoodie. Thankfully, this fall, there's a bounty of these gems just out or on the horizon. These are the new culinary titles that are exciting and inspiring us the most right now. 

My Healthy Dish

By My Nguyen

My Nguyen has millions of followers for a good reason: Her accessible, nourishing take on cooking is based on her honest journey of needing to better care of herself so she could take better care of her two toddlers. So, she chose to get rid of the calorie counting and lean into her intuition, and she takes us along on the journey in her new book My Healthy Dish. Nguyen shares her approachable, intuitive, playful take on home cooking, offering recipes for protein-packed breakfasts and snacks and easy weeknight meals, much of which are inspired by her Southeast Asian heritage. What we love most, though, is how she's helped her kids reach for the veggies. "Once picky eaters who longed for McDonald's, my girls now prefer my cooking to what we get at restaurants," writes Nguyen. "I'm making sure that they get plenty of time to play in the kitchen, too, starting them off on a path to lifelong good health a lot sooner than I did!”

The Bean Book 

By Steve Sando

We've been fans of Steve Sando and his heirloom bean company, Rancho Gordo, for a long time (did you catch his conversation with Nichole on the podcast?), so we jumped when we learned he was coming out with a cookbook. The Bean Book showcases what Sando knows best: growing, sourcing, and cooking with beans—but not just beans; the best heirloom beans. This book is fun, just like Sando. It offers over 100 recipes that incorporate beans in conventional and unexpected ways. (One of our favorites is the Clay-Baked Pacific Cod Gratin with Onions and White Beans.) The best part is that Sando offers a history lesson about each bean variety he cooks, making this book rich in ideas and lessons. 

What Goes with What

By Julia Turshen

We consistently turn to Julia Turshen for her kitchen wisdom by picking up one of her cookbooks (Small Victories is a PrimaFoodie favorite), reading her beloved cooking newsletter, or taking one of her online cooking classes. Her way of making cooking feel creative, adventurous, and empowering is unparalleled. And her dishes are always so satisfying. Her new book, just out this month, Turshen, focuses on the foundations of a meal, offering us readers with charts and recipes to help us build a dish while allowing room for personal iterations. She also weaves in personal essays, making this book both a literary gift and a culinary guide.

Food Is Love

By Palek Patel

Roasted Butternut Squash with Makani Sauce. Roasted Vindaloo Mushroom Wraps. Braised Vegetable Dal. These are just a few of the warming, nourishing dishes chef Palak Patel includes in her new book, Food Is Love. Seeing food as the ultimate act of love, Patel includes stories and recipes from her upbringing in West India and global travels that put love and care as the star ingredients. As she writes, she wants readers to view this book as an "opportunity to create memories with food and be more intentional, present, and open while cooking." She also includes deep dives into spices (a topic we love).

The PrimaFoodie Guide to the Best Clean Sunscreens

For the past several years, the team at PrimaFoodie has been vetting clean sunscreens to deliver you the best options for optimal protection. By "clean," we mean the solution contains minerals to block UVA and UVB rays and includes zero artificial fragrance, parabens, emulsifiers, or additional ingredients linked to health concerns. 

We vet these yearly for several reasons: solutions change, which means efficacy and purity may also change, and researchers consistently reveal new data on ingredient safety. This year proved to be a big one in terms of news. The Environmental Working Group showed that approximately 75 percent of the 1,700 sun protection products its team evaluated “did not provide adequate sun protection” and contained "ingredients that could pose health risks."

Sunscreen and 'sunblock, ' terms used interchangeably, generally work one of two ways: Blocking the sun's rays with minerals, such as zinc oxide, or filtering and absorbing the rays with chemicals. Research has linked some of the most common chemical sunscreen ingredients, including oxybenzone and octinoxate, to pose health risks to marine and surrounding environmental life, thus presenting the possibility that these chemicals could impact human health. What's alarming about these two ingredients, along with other common sunscreen ingredients, octocrylene, homosalate, and avobenzone, is that they are absorbed through human skin and, subsequently, other organs.

In a news alert about its findings, the EWG stated the need for consumers to consider their sun protection wisely. "And some ingredients commonly found in sunscreens have been linked to both human and environmental concerns. But they're still widely used in hundreds of products, even though they have not been tested adequately for safety," said Emily Spilman, an EWG program manager for Healthy Living Science, in the news release. "It's outrageous that shoppers may be slathering these potentially harmful chemicals on their skin every day without the reassurance of those safety tests," 

The EWG has warned the public about sunscreen ingredients since it launched its first Guide to Sunscreens in 2007 and has been urging the FDA to review chemical sunscreen ingredients ever since. 

This year, we found that most of our favorites from our 2023 PrimaFoodie Sunscreen Guide still met our strict standards—and we added a few new ones to the mix. Here, you'll find mineral solutions that we believe to be clean and efficacious. But we urge you to always do your due diligence when choosing a sunscreen (or any personal care product): check your labels, know your ingredients, and listen to your gut. 

PrimaFoodie-Approved Clean Sunscreens for 2024

ALL GOOD: SPF 50+ SUNSCREEN BUTTER

All Good is committed to creating products that are  good for our skin and for the environment. This butter is thick, hydrating, fragrance-free, and excellent for the face and body. The compact tin makes it easy to toss into your backpack or purse. The company claims it is "very water resistant,"  but we still suggest ample applications if you're swimming.

KARI GRAN ESSENTIAL SPF 30 

As equally hydrating and protective as it gets, this super hydrating oil serum-type sunscreen feels like a supple serum. A raspberry seed and plum oils base gives the skin a hydrating quench with zero residue.

SOLARA SUNSCARE GO! DAILY DEFENSE MINERAL FACE SUNSCREEN

This lightweight SPF 30 recently came onto our radars. EWG-certified, it is blendable and silky. Founded by a mother who started vetting her personal care products after battling Lyme Disease and also seeing her children react to various sunscreen, the company promotes clean, minimal-ingredients responsible skincare

BADGER ACTIVE MINERAL SUNSCREEN CREAM

A simple, clean, universal SPF 30 cream made by a small, family-run New England company. Containing only five ingredients, one of which being super nourishing sea buckthorn oil, this is a great option for long days outside. It's a bit sticky and needs extra elbow grease to rub in. 

RAW ELEMENTS SUNSCREEN SPF 30+ FACE & BODY

This super thick mineral sunscreen paste goes a long way when you're outside for hours. Considering its thick consistency, it rubs in surprisingly well and leaves only a slight light white cast. This is a great pick for hiking and all-day summer outdoor exploring.

URSA MAJOR FORCE FIELD DAILY DEFENSE LOTION 

Ursa Major continues to be a pioneer in clean, effective skincare. Their unscented, lightweight moisturizer is great for the face, neck, chest, and arms. It absorbs almost immediately without leaving any residue. The aloe vera, jojoba, and shea butter are super moisturizing. 

VIVE SANA DAILY PROTEZIONE SPF 30

This is an easily spreadable, hydrating, tinted sunscreen for the face, neck, and décolletage we've loved for years. Vive Sana's products are mostly made of organic ingredients and are free of chemicals and artificial additives. The Daily Protezione SPF 30 offers the physical protection of zinc oxide with no stickiness or pastiness. 

KINFIELD DAILY DEW SPF 35 

We've long loved Kinfield's products, and this all-day SPF is a winner. It has a silkier texture, which results in a dewy, glowy finish. We love how the aloe and sea kelp add a dose of hydration and antioxidants. 

KIDS

ALL GOOD: SPF 30 KIDS SUNSCREEN LOTION

This fragrance-free lotion is rather light, which makes applying it to little ones' skin quick and easy. We found that a little goes a long way, and it leaves minimal to no residue. It also claims to be water—and sweat-resistant for up to eighty minutes.

BABO: CLEAR ZINC SUNSCREEN SPF 30

Babo is a thick, mineral all-over sunscreen lotion for babies, children, and adults. It's EWG-certified, free of any concerning chemicals, fragrances, or nanoparticles, and deemed hypoallergenic. We especially like how it doesn't run in the eyes. It's supposed to be waterproof for up to eighty minutes, making it great for long days on the beach.

TINTED

IRIS & ROMEO BEST SKIN DAYS

This serum-moisturizer-SPF, which doubles as a light daily foundation with SPF 25 protection, is buttery, silky, and moisturizing. It goes on smoothly and quickly settles into the complexion. We love that it also protects from blue light and contains hydrating rose and moringa oils.

ILIA C Beyond Triple Serum SPF 40

Touted for its "encapsulation technology," this foundation-like sunscreen delivers phytonutrients and vitamin C. It's a clean, light, dewy face product that covers many skin tones daily.

SUNTEGRITY 5-IN-1 TINTED SUNSCREEN MOISTURIZER

This light, tinted SPF 30 comes in four shades. It's sheer, goes on smoothly, and blends in rather quickly, but it does require reapplications throughout the day. We wish the company offered a wider range of shades to include dark complexions.

SAINT JANE LUXURY SUN RITUAL PORE SMOOTHING SPF 30

This natural mineral sunscreen has been a PrimaFoodie favorite for the second year in a row. Rich in botanical antioxidants, including green tea, and hydrating ingredients, it doubles as a protective face moisturizer. We love how sheer it is, with the perfect amount of tint that results in no white cast from the zinc oxide, only a dewy finish. It is quite thin, so reapplication throughout the day is necessary.

SAIE SUNVISOR

We keep returning to Saie products, some of today's most hydrating and gorgeously textured clean makeup items. The 'Sunvisor' is super light and hydrating, with a tinted blend of aloe, hyaluronic acid, vitamin E, and zinc oxide, offering great light coverage all day. It sinks it and leaves no white cast. 

TRUE BOTANICALS SKIN BARRIER SUN SHIELD SPF 30

Part sun filter, part tinted moisturizer, this mineral-based lightweight face lotion sinks in quickly. Given its thin texture, we find it best used as a daily moisturizer, but it doesn't fit the bill for a day at the beach. 

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

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

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

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. 

The PrimaFoodie Guide to Eating Clean in Miami

Miami has lured for ages. A flashy and vibrant party town, this east coast city pulls in people near and afar for its stellar nightlife, cultural, and arts scenes. But that is only a fraction of what’s on offer here. Miami has a world-class food world, a strong portion of which is focused on local, clean, sustainable fare. These following PrimaFoodie-approved eateries make up for our short list of the top places to get a nutrient-dense meal to keep you fueled for a long, humid, fun-filled night ahead. 

Editors’ Note: Our hearts go out to those in Florida who have been gravely impacted by Hurricane Ian. 

Natura Eatery

Natura was founded by two Miami locals who are obsessed with health and supporting local farmers. Everything here is made with organic fruits and vegetables, sustainably sourced seafood, and free-range organic meats. A perfect Natura breakfast includes the Mixed Berry and Almond Butter Toast (served on homemade GF bread), fresh green juice, and a side of wild Salmon. 

Marion

Because Marion is owned by the Mr. Hospitality group, one of the city’s most successful founders of restaurants and clubs, it’s a happening spot. Still, anchoring the buzzy scene is a menu focused on sustainable seafood caught that day, organic produce, and local meats. The food is hearty and healthy with an inventive Asian spin on everything. 

Planta

We love organic and sustainably farmed meats at PrimaFoodie, so when an entirely plant-based restaurant comes our way, it must be excellent. Planta is. Located in South Beach (there are sister locations throughout the region), this vegetarian restaurant whips up some very satisfying sushi, soups, and house-made kombucha. The menu is extensive and great, but it’s important to be mindful if you have a gluten allergy as the GF options are a bit harder to scope out. 

OTL

OTL has New York food scene roots—which means it’s got the power to draw a crowd. Known for their coffee and stellar Market Grain Bowl (which is gluten-free), OTL’s breakfast and sandwich offerings are some of the city’s best for a hearty-yet-nutritious meal. The Overnight Oats here deserve applause. For one, they're gluten-free (still a rarity when it comes to café oatmeal). But these oats also have no added sugar and are topped with organic blueberries and super seeds. Perfection. 

Miami Juice

Although it’s been around for a while, Miami Juice has catapulted in popularity over the last few years. Located in Sunny Isles, this is a laid-back market-meets-café that serves some of the city’s best smoothies, salads, gluten-free specialties, and organic turkey burgers. The market part here is key, as its generous inventory of all-organic produce and other nutrient-dense foods makes grabbing groceries after lunch a breeze. 

Pura Vida

This bright and airy chain of health-centered restaurants makes grabbing an organic lunch so easy. What started as a small-scale family-owned café has morphed into a Miami mainstay with 12 locations. Come here for fresh smoothies, vegetable bowls made with organic produce, free-range chicken, and fresh shots of cold-press vegetable juice. Gluten-free options abound on this menu. 

Lilikoi Organic Living

As its name suggests, Lilikoi Organic Living focuses on incorporating clean and organic practices. Founded and run by a health-focused couple from Hawaii, this South Beach all-day café offers smoothies, Hawaiian-style poke bowls, fresh-caught fish, and more. We haven’t had their gluten-free pizzas, but a close PrimaFoodie friend says it’s a must. We applaud this delicious café for its strict adherence to local and organic fruits and vegetables and antibiotic- and hormone-free meats.

The PrimaFoodie Guide to Coconut Water

Coconut water, the cloudy-clear liquid found inside the coconut fruit, is now found… everywhere. A staple in mocktails and smoothies, it also serves as a quenching drink. Some love to cook and bake with it. Others love it for its amount of natural electrolytes, like magnesium and potassium. It tastes mildly sweet and coconut-y and is low in natural sugars.

The rub here is that there are tons of coconut waters available, and some aren't as great as others. Certain varieties contain sneaky added sugars, artificial sweeteners, and coloring. Many are made from concentrate. The best source of coconut water, bar none, is straight from the source. Many health food stores and restaurants offer organic fresh young coconuts that you can tap into to source the refreshing liquid. But when the whole fruit isn’t an option, some bottle versions offer a solid second option. 

So in the quest to find the best—and cleanest and freshest—bottled coconut waters, we tried the most popular ones on the shelf and ranked them according to purity and flavor. 

Editor’s Note: We recommend only these specific products, not the companies’ entire offerings. 

Our Top 4 Coconut Water Picks

Harmless Harvest

What we love most about Harmless Harvest are the company’s strict organic and social standards. Every coconut it sources comes from farmers in Thailand that follow sustainable and certified organic methods. Plus, the water, which is unpasteurized and unadulterated, tastes incredible. Clean and lightly fruity, it comes from the Nam Hom variety of coconut, which is a particularly fragrant and tasty variety. (An interesting note: Some Harmless Harvest coconut waters have a pink tinge. This is because natural antioxidants interact with light after it's been sourced and bottled, causing some to eventually turn color before you drink it. Essentially, it’s a natural marker of purity.)

Thrive Organic Coconut Water

Thrive continues to be a real player in the sustainable, conscious, organic food market. This coconut water boasts such a clean and light taste that it registers less as coconut water and more as a fruity drink. Still, it’s a top pick for its organic roots, zero added sugar, and drinkability. 

Real Coco Organic Pure Coconut Water

Like Harmless Harvest, Real Coco prides itself on only using certified organic coconuts, which it sources from Vietnam. There is no added sugar, coloring, or thickeners. It has a mild taste that’s more coconut-y than the others. 

Cadia Organic Coconut Water

With its super refreshing taste and zero added sugars, Cadia comes in as another PrimaFavorite. We value that it comes from young coconuts, which tend to taste nuttier than other varieties, and only certified organic sources. 

Secondary Picks

If you cannot find the above, the following land as secondary picks in the instance you’re vying for a coconut-y quench but lacking in options. 

Vita Coconut Water

We fully get behind the social impact of Vita Coconut. The team is aiming to increase the annual yield of coconut farmers in Asia, who fall victim to poor working conditions and extractive business practices. The taste of this water is super light and clean. However, there is a trace amount of added sugar.

C20 Coconut Water

While we do love this CO2 for its pure flavor, we’re hard-pressed to get totally behind this because of the trace amounts of added sugars. It sips mild, is not too sweet, and contains no fillers or coloring. This is a better option than others, but still not a top choice.

Taste Nirvana

It’s barely sweet, which we love, and has a thicker feel. But Taste Nirvana does contain “coconut essence” and a slight amount of added sugar, both of which makes us pause. Like C20, this is a better option than many others out there, and easy to find, but it’s not the purest.

The PrimaFoodie Guide to Los Angeles’s Best Eateries Serving Fresh Local Foods

Los Angeles has our hearts. It’s the city where PrimaFoodie was born. It’s also the home of some of the country’s best when it comes to living a clean lifestyle. Fresh juice shops, gorgeous hikes, naturopathic practitioners, and eateries focusing on quality ingredients abound here. (Not to mention, the farmers’ markets are stellar.) It’s no wonder why so many think of LA as the wellness capital. 

All this considering, LA is a giant metropolis, which makes it hard to zero in on the best of the best. For this guide, we’re spotlighting our shortlist of favorite small independently owned restaurants that focus on fresh ingredients. Each of these is as inventive as it is intentional in how it sources, prepares, and serves fresh, nourishing food. 

Destroyer
Jordan Kahn, the inventive chef and restauranteur, always amazes with his skill for amplifying the most hyper-fresh and local ingredients in a fine dining experience. At Destroyer, his small-but-mighty daytime café, he does so in an accessible way for lunch. The dishes here, from fried organic eggs to toasted heirloom grains, are perfect for a mid-day meal but noteworthy enough that you’ll keep talking about them. 

Botanica

The brunch and lunch scene in LA broke into a new portal when Botanica opened in 2017. This bright little spot in Silverlake serves some of the tastiest and freshest small plates we’ve had, all made of local ingredients. Everything is seasonal and made in-house, with an emphasis on plant-based bowls and entrees, and gluten-free desserts. They offer a robust selection of provisions and natural wines for sale upfront. 

Wild Living Foods

For its first few years, Wild was a quiet storm tucked in downtown LA. Few knew about the insanely fresh and delicious nutrient-dense, plant-based food they were serving. Its popularity has rightfully grown over these last few years (through the pandemic, even). It’s a terrific spot to grab a sandwich, small plate, or pizza from its entirely organic, plant-based, and gluten-free menu. 

BreadBlok

Breadblok checks all the boxes critical to us: It’s dishes are organic, gluten-free, and contain no soy, gum, or refined sugar. Their breads are unparalleled, as are their fresh salads and sandwiches. This is a fantastic place to meet a friend for breakfast, brunch, or lunch outside in the sunny LA weather. Be sure to grab a one of their loaves to freeze at home.

Malibu Farm

The location—a rustic patio on Malibu Pier overlooking the sapphire waters—pulls everyone in. But we love this oceanside spot for its clean and super fresh menu. Vegetables sourced from local southern California farms reign, complemented by sustainably caught fish and organic meats.

Forage

Juicy free-range roast chicken. Fresh salmon belly tacos with sliced avocado and crispy coleslaw. Black rice with coconut and ginger-spiced vegetables. Suman serves up farm-fresh favorites in Silverlake, all from a team that is super small and family-run. If you’re sensitive to gluten, you must parse through this menu a bit—but it’s worth it. Every dish here is made with produce sourced in southern California. 

Kismet

Chefs and owners Sara Kramer and Sarah Hymanson, two NYC restaurant superstars, teamed up with LA food celebrities Jon Shook and Vinny Dotolo to conjure up this incredible minimalist, clean-food eatery. The dishes marry Middle Eastern notes with California produce, resulting in a menu that is bright, vegetable-centric, and mostly free of gluten. 

Kye’s Feel Good Food

Several years ago, Kye’s quickly won over locals for its healthy take on the hand-held burrito, which it aptly called “Kye-ritos.” Seaweed and lettuce-wrapped organic vegetables and grains with organic chicken or salmon, these bites are that good—so good that people from the east side often flock here at lunchtime. They also serve excellent clean smoothies and vegetable bowls. 

The Butcher’s Daughter

For years, The Butcher’s Daughter was a hit in New York City, calling us every time we landed in the Big Apple. Thankfully, it expanded out west several years ago and is now a healthy staple right along Venice’s Abbot Kinney. Known for its avocado toast, this bright eatery—which has a lovely terrace—prides itself on plant-based dishes that are hearty, fresh, and nourishing. They also serve fresh-pressed juices. 

Gjelina

When Gjelina first opened over a decade ago, you couldn’t get a table there for months. Well, years later, and it’s still a bit tricky to get into (showing up without a reservation is often your best bet). This Venice destination really is that good. The food is hyper seasonal and fresh, the service is friendly, and the menu is inventive but still accessible. Come here on any diet, from Paleo to gluten-free, and the staff will guide you toward the many fresh options. A stellar spot in a beautiful setting.

Gjusta

The magic of Gjelina eventually resulted in this this beloved communal Venice spot. Gjusta started at Gjelina’s commissary kitchen but grew into is own deli, cafe. bakery, and marketplace. The team here makes fresh gluten-free bread, and they source their produce, meats, and seafood as purely and locally as possible from many of the same sources we do at PrimaFoodie.

honey hi

​​The founders of this small Echo Park eatery create food that is organic, community-sourced, and transparent. Everything in kitchen is gluten and refined sugar-free. They never cook with vegetable oil, and shop at the local farmers markets for most of the organic produce, grass-fed meats, and pasture-raised poultry that go into their vegetarian and non-vegetarian dishes alike. With ample gluten-free options, everything here is bright, delicious, and nutrient-dense. Don’t skip the chocolate shake or the lambwich.

Amara Kitchen

This tiny and humble spot, which has locations in both Altadena and Highland Park, serves food that is freshly made and locally sourced. We visited the Highland Park location and ordered the breakfast sandwich (served on a gluten-free English muffin!) and the Pearl & Rose tea, made with their housemade Amara nut milk and Chinese herbs. Gluten-free accessible and mostly organic, this is a great spot for a casual and healthy lunch. 

Jon & Vinny’s 

We respect how Jon Shook and Vinny Dotolo approach their food: with honesty and transparency. The integrity that fuels this restaurant duo’s work is one of the reasons why they’ve garnered such a following in the city and a respected name in the industry. This is their first restaurant, which now has three locations in LA. With a focus on fresh and minimal ingredients, the menu boasts fresh housemade pasta dishes, including their famous spicy fusilli, and meat and poultry dishes sourced from sustainable purveyors. While the menu is gluten-rich, there are many options for those looking to cut out gluten entirely. (The Niman Ranch skirt steak is not to be missed.) Be sure to make a reservation, as every location is a hotspot.

The PrimaFoodie Guide to Clean Laundry Detergent

For many of us, laundry is a household chore we do on autopilot. At some point in our lives, we learned a technique and stuck with it. But like any method, the way we do our laundry is worth re-evaluating from time to time. This is to ensure we’re doing it most efficiently and in the healthiest way for our bodies and planet. The best place to start is cleaning up your laundry detergent. 

A solution meant to clean our clothes of toxins, grime, body odors, and pollutants, detergents can cause more harm than good in the long run when they’re laden with potentially harmful chemicals. Common additives linked to health concerns, such as sulfates and fragrances, can break down clothing, seep into our pores, irritate the skin, and pollute the earth.

Here, our PrimaFoodie Laundry Detergent Guide clarifies why it’s important to choose a clean detergent and the main toxic culprits to avoid. Plus, we rounded up our top picks for the cleanest detergents available today. 

Toxic Detergent: Why It’s Important to Clean Your Clean

Perhaps you’ve chosen to use clean skin care products. Maybe you’ve rid your pantry of plastics. But what’s lurking in your laundry room? Our detergent seems to be a final frontier when we’re aiming to reduce our toxic load—and it makes sense why: We don’t apply this directly to our skin like we do other products, so the harm detergents can cause may seem a more distant threat. But a deeper look reveals the harm these solutions can cause. 

Most conventional laundry detergents (think: Tide, Arm & Hammer) contain surfactants (also called emulsifiers) that strengthen a solution’s foaming power and emulsification. These are linked to human health and environmental concerns. The Environmental Working Group, a third-party independent organization that fastidiously researches ingredients, finds certain anionic surfactants used to remove grease to be linked to severe skin irritation, eye rashes, and pervasive environmental pollution. The European Union Ecolabel organization shows certain emulsifiers to be “chronically” harmful to aquatic life. (In the early 90s, a federal ban on the use of laundry detergent phosphates, another popular emulsifier, took place in the US. Sadly, phosphates are still allowed in dish soaps and other products.)

Laundry detergents are also ground zero for fragrance. The fresh scent associated with a clean load can harbor toxins that are downright terrible. As in any personal care product, when you read “fragrance” or “natural fragrance,” it is most likely a cryptic umbrella term a company is using to include various additives without having to disclose what they are. As the EWG has long stated, think of “fragrance” as “hidden chemicals”: “A major loophole in FDA's federal law lets manufacturers of products like shampoo, lotion, and body wash include nearly any ingredient in their products under the name "fragrance" without actually listing the chemical,” states EWG. 

Dirty on Clean: Common Laundry Detergents Additives to Look Out for

Individually, each ingredient in a detergent can potentially cause harm to you or the planet. When combined with others, your cleaning solutions suddenly become harmful pollutants. Here are the main culprits to avoid:

Fragrance or Natural Fragrance

As mentioned, this is an umbrella term that hides many potentially harmful chemicals. 

Parabens

A group of chemicals used as artificial preservatives in household and personal care products since the 1920s. Most commonly called: Butylparaben, isobutylparaben, propylparaben, and isopropylparaben

Ammonia

An inorganic gas that has a harsh odor, ammonia is used to break down grime. Studies link ammonia to having a corrosive effect and can lead to respiratory, kidney, and liver issues.  

Chlorine Bleach

This classic cleaner is used to kill bacteria, mold, odors, and fungus, and to eradicate dirt. Researchers have found the cumulative use of chlorine bleach to be toxic to the lungs, liver, and kidneys. 

Phthalates

A group of common chemicals used in personal care and household products, phthalates are synthetic compounds used to make things softer. (Phthalates are commonly added to plastics to make them more pliable.) Study after study deems various phthalates as endocrine disruptors that are detrimental to our health. Common names include: diethyl phthalate, DBP (di-n-butyl phthalate) DEP (diethyl phthalate), DEHP (di-(2-ethylhexyl) phthalate or bis (2-ethylhexyl) phthalate), BzBP (benzyl butyl phthalate), DMP (dimethyl phthalate)

Dyes

There is no need to have dyes in detergent, just as there is no need to have it in foods. 

Choosing a Clean Detergent

The key in finding a laundry detergent is to read the ingredients list, which should be short and transparent. Beware of falling for marketing claims on labels such as “natural” or “organic,” as these can trick you into thinking the solution is cleaner than it is. 

The following is a short list of six clean laundry detergents we stand behind. Each one boasts an EWG score of EWG Verified, which means it meets the organization’s strictest standards for health and transparency, or EWG A, which means there are very few or no known suspected hazards in the ingredients. (We vetted each and chose those rated EWG A to have the least ingredients, all of which are free of known suspected hazards.)

To avoid any hidden scented additives, we suggest always choosing a detergent that is fragrance-free, which these are. Some clean detergents available do scent their solutions with pure essential oils, but we still opt out of those to ensure we’re grabbing the most limited-ingredient, pure solution there is. 

Editor’s Note: We only stand behind the mentioned product and not the entire brand or company’s collection, as offerings vary in terms of ingredients. As always, be sure to vet and test each product yourself. Your susceptibility to a product or ingredient is paramount and can only be verified by your and/or a medical expert. 

Molly’s Suds Laundry Powder

EWG Rating: A

Dropps Sensitive Skin Laundry Detergent Pods, Unscented

EWG Rating: A

Hello Bello Organic Concentrated Laundry Detergent, Unscented

EWG Rating: A

** While this solution is excellent, we are regretful it comes in a plastic bottle.

Nellie’s Laundry Soda

EWG Rating: A

Dirty Labs Bio Laundry Detergent – Free and Clear

EWG Rating: Verified

Blueland Laundry Tablets, Fragrance Free

EWG Rating: Verified

The PrimaFoodie Guide to Eggs

If a trip to the egg section in the grocery store ever left you dizzy, you’re not alone. All those cartons. All those labels. What do they all mean? It’s hard not to get lost in the weeds, let alone be duped by clever marketing.

The food label conundrum can be quite convoluted—particularly when it comes to animal products. As we unveiled with our Meat and Poultry Guide, companies will often use certain terms—i.e. natural, free range—that sound great but don’t amount to anything meaningful. Egg cartons are notorious for boasting a ton of jargon that means very little. What’s the difference between cage-free, pasture-raised, and humanely harvested?

Here, we take a look. As you’ll see, there are both wide-ranging and subtle differences in the terminology. Some stand for nothing, while others stand for good measures toward better health, animal welfare, and environmental care.

Decoding the Label: Sourcing Humane and Healthy Eggs

Most of the corporate factory egg farming industry overlooks general societal welfare. Industrial hen houses have been linked to the spread of infectious diseases, wide-spread antibiotic use, and horrific animal abuse. Therefore, choosing eggs that come from humane, clean sources is a way to support your health, as well as a more just, transparent food system.

Label: Organic

What it means: When it comes to the USDA’s seals, Certified Organic carries weight. Similar to other USDA certified organic animal products, these eggs come from hens that have been raised and fed in ways that “promote ecological balance and converse biodiversity” and omit the use of any GMO ingredients or synthetic substances, including fertilizers. This means the nutritional value of these eggs is organic by USDA standards. The USDA also mandates that the hens are uncaged, can freely roam, and have outdoors access. But there are no requirements for this “outdoor” space, so it could be bucolic and open, or it could be cramped and dark. Therefore, USDA Organic on its own is good, but not necessarily the most humane. Keep reading for what to pair with the label Organic.

The PrimaFoodie Take: Always look for certified organic eggs.

Label: Certified-Humane

What it means: Certified-Humane means that the hens live a life of dignity, fair-treatment, and care with no cramped cages in sight. The seal is given by the non-profit organization Humane Farm Animal Care, which fights for the fair treatment of farm animals. (Similar with meat and poultry, third-party certifications from non-profits are key to finding quality humane products.) To be given the certified humane approval, the farmers must prove that their hens are given ample space (a minimum of 1.5 square feet per bird in a barn); quality-of-life enrichments like perches and materials for dust bathing; access to clean housing, water, and air; access to natural light; and fed nutritious foods with no added growth hormones or unnecessary antibiotics. (Note: The modifier “Humane” without a third-party certification does not guarantee anything.)

The PrimaFoodie Take: Always look for certified-human eggs, ideally paired with the certified organic label.

Label: Certified Animal Welfare Approved

What it means: Another respected and highly important seal. Similar to Certified Humane, eggs that are Certified Animal Welfare Approved come from hens that are treated with care and consideration. This independent label, which is run by the non-profit, A Greener World, requires farmers to follow rigorous standards for its laying hens, which includes clean food and water, access to ample outdoor space and light, and other requirements that mirror a natural environment. The strict standards for AWA are similar to those of HFAC Certified-Humane, except A Greener World typically works with smaller companies.

The PrimaFoodie Take: Certified Animal Welfare Approved is great, ideally paired with the certified organic label.

Label: Cage-Free

What it means: This term is regulated by the USDA. In order for eggs to be deemed Cage-Free, the farmer must prove that the hens are not housed in cages, are allowed to freely roam, and have “unlimited” access to water and food. This seal is more humane than a traditional factory farm situation that houses hens in cages, which often causes their muscles to atrophy. However, the USDA does not mandate that the farmer allow the hens freedom to roam in the outdoors, nor does it stipulate how crowded the space can be. Therefore, it’s common for cage-free hens to live mostly indoors in cramped and sometimes inhumane spaces. Simply put: This is a nebulous term that leaves room for other potentially harmful treatment.

The PrimeFoodie Take: Cage-free is essential, but make sure it’s paired with the labels Certified-Humane and Organic.

Label: Free-Range

What it means: Free-Range is similar to Cage-Free in that the term is regulated by the USDA but it leaves a gulf of opportunity for inhumane treatment. To be labeled Free-Range, the USDA mandates that the hens have access to the outdoors, but nowhere does it describe what the outdoor area must be like. Must the space be expansive and grassy, or can it be cramped and on concrete? There’s no way to know unless you visit the farm. The label also doesn’t state the length of time the hens must have this access. On its own, this term doesn’t say much in support of the animal. However, if the term Free-Range accompanies the HFAC Certified Humane seal, this means that each hen has at least two-square-feet, and at least six hours of daily outdoor access (seasons or weather permitting).
The PrimeFoodie Take: The only way to ensure the chickens do live a free-range life is to see the Certified-Humane seal.

Label: Pasture and Pasture-Raised

What it means: Pasture and Pasture-Raised, two unregulated terms, generally mean that the laying hens have access to outdoor pasture where they can forage the natural grasses, peck, and live like they would in the wild. This is the ideal living scenario for a chicken. But again, this may not always be the actual case. Without a third-party certification, this term could mean that the hens are granted a tiny, dingy, dusty spot for a “pasture.” Like Free-Range, seek out this phrase in tandem with a certified humane seal. The HFAC mandates that any farmers labeling their eggs Pasture-Raised in tandem with HFAC Certified-Humane must grant at least 108-square-feet per bird and year-round access to both the outdoors and indoors.

The PrimeFoodie Take: Pasture and Pasture-Raised mean nothing on their own. Make sure these are paired with Certified Organic and Certified Humane.

Label: Conventional

What it means: Eggs in cartons that boast no welfare descriptors are conventional eggs and likely straight from a giant corporate mass-producing “farm.” We say “farm” as this is more of an egg-generating machine. In these circumstances, chickens are housed in battery cages, which are stacked cells that allow for no room to roam, graze, or see daylight. These chickens live a life of misery pumping out cheap eggs for mass consumption.
The PrimaFoodie Take: We recommend avoiding conventional eggs at all costs.

Our advice for eggs is the same for any other food: Get to know your farmers and brands. When buying from smaller purveyors at the farmers market or a local co-op, ask about the farmers’ practices and the hens’ living conditions. Inquire about the size of their flocks (smaller flocks generally mean better care and treatment for the animals.)

When purchasing from larger stores, seek out brands that have at least both the HFAC Certified-Humane and Certified Organic seals (or the Certified Animal Welfare Approved and Certified Organic) listed on the label.  

PrimaFoodie Approved Ethical Egg Brands found in Grocery Stores:

 Alexandra Family Farm Organic Eggs
Clean Food Farm Eggs
Vital Farm Organic Pasture-Raised Eggs
Pete & Gerry’s Organic Certified Humane Eggs
The Country Hen Certified Organic Humane Eggs
Happy Hens Organic Pasture-Raised Eggs

Why You Need an Insect Repellent—Plus 6 PrimaFoodie-Approved Bug Sprays

Protecting ourselves against insect bites is not an easy feat. Bugs are small. They annoyingly fly into small spaces and crawl between clothing layers. Taking precautions such as wearing protective clothing layers, particularly in high-density brush areas, is important. 

The same goes for spritzing bug sprays to amplify protection. But many common repellents contain potentially toxic and irritating chemicals, such as preservatives and fragrance. We’ve scoured the shelves to find the cleanest options out there. Here are our top picks for botanical DEET-free bug repellents void of any harmful additives. (And if you’re curious to learn more about DEET, read on.)

What Is Bug Spray Important?

First, let’s talk about why we need protection. The issue with bugs is the harm their bites can cause. Itching, swelling, and inflammation are three common responses to a mosquito or spider bite. Illness is another issue—and one that’s serious. The CDC states that in North America, residents are at risk of numerous “vector-borne” diseases. including Lyme, dengue fever, West Nile, Rocky Mountain Spotted Fever, and more. For this reason, taking precautions to avoid getting bitten or stung means reducing the risk of contracting a disease.

Why Is DEET Avoided?

DEET, diethyltoluamide, is a colorless oily substance that has been proven effective in warding off bugs. Yet this ingredient is controversial. Some experts suggest applying a solution with a low concentration of DEET, particularly when traveling to areas that are at high risk for disease-infesting bug bites. The Environmental Working Group states that a solution that contains DEET at a maximum of 20 percent (10 percent for children) is safe. EWG also states the ingredients Picaridin and IR3535 to “have low safety concerns and offer a high level of protection from a variety of biting insects and ticks.” 

We do not include DEET-containing repellents in this guide. Why? This ingredient is notorious for causing rashes and other side effects. Simply put: We avoid it—but we still take bug-bite precautions seriously. Choosing a bug repellent is personal. There isn’t one solution that is 100 percent effective for preventing disease-disseminating bug bites. That’s why it’s always important to consider where you’re going and your health concerns and needs.

What Natural Bug Sprays Are Best?

The following are PrimaFoodie-Approved solutions that contain only botanical ingredients and no added fillers, colors, or toxic preservatives. Again, we can’t guarantee that these will ward off all pests, but we’ve found these coupled with ample protective clothing and other precautions to work well.

Primally Pure Bug Spray
This spray contains citronella, a star natural ingredient that bugs loathe, with the added repellant benefits of rosemary and peppermint.

Erin’s Faces Deet-Free Mosquito & Tick Repellent
Citronella pairs with essential oils of geranium and lemongrass in this totally clean spray made by a small-batch, woman-founded company.

Good Flower Farm Into the Woods Bugspray
Another small-batch woman-founded option. We love how the essence of lavender gently reduces the intensity of the citronella.

Kinfield Golden Hour Deet-Free Repellent
A PrimaFavorite. A unique strain of Indonesian citronella, which this company says is more effective than other common citronella strains, complements the clove, citronella, and vanilla. 

Jao Patio Oil
A clean, uber-moisturizing oil that works as a moisturizer and natural repellant. The natural blends lends a mild lemony scent to skin.

Badger Balm Anti-Bug Shake & Spray
Lemongrass and citronella are the star ingredients in this New England-made clean spray.

The Produce to Always Buy Organic—and Why 2022

If you still trust that the FDA has our best interests at heart, know that Dacthal, a classified potential carcinogen that has been consistently found on kale, continues to be legal. 

The Environmental Working Group recently announced that nearly 60 percent of kale samples sold in the US were contaminated with this herbicide. This news follows reports over the years that confirm the presence of Dacthal on various crops, including beans, cucumbers, and artichokes, even after the EPA classified its carcinogenic potential in the mid-1990s. The European Union prohibited any use of this dangerous chemical more than a decade ago.

Where does that leave us? Fending for ourselves. We need to vet what we put on our plates and in our bodies. One excellent resource to help us stay informed is the EWG’s Clean Fifteen and Dirty Dozen: two annual lists that corral the fruits and vegetables with the lowest and highest amounts of residue from potentially harmful pesticides. On the 2022 lists, you'll find that non-organic kale—as well as non-organic collard and leafy greens—are some of the biggest culprits of having toxic residue. 

The others are also consistent. Strawberries always land in the top spot as one of the most contaminated crops. Department of Agriculture findings have shown conventional strawberries to have an average of more than seven different types of pesticides, with some samples showing twenty-plus pesticides. (For the full 2022 list, read on.)

It's criminal that chemicals linked to health issues continue to be sprayed—legally!—on our foods. The US lags behind other nations when it comes to healthy agricultural practices. Thankfully advocacy organizations like the EWG exist to help us parse through the rhetoric. 

It's imperative that we continue to advocate for a food supply system by supporting small, sustainable farmers and buying organic produce. We can also take action at the grassroots, state, and national levels for the eradication of harmful chemicals—once and for all.

The 2022 ‘Dirty Dozen’

This is a smart resource to help determine which fruits and vegetables are most impacted by pesticides and other chemicals. However, there are dozens of fruits and vegetables left off this list, which is why at PrimaFoodie we suggest opting for organic produce to minimize your exposure and consumption of potentially toxic chemicals. When buying organic presents a hurdle, aim to always go organic for these twelve.

1.) Strawberries
2.) Spinach
3.) Kale, Collard, and Mustard Greens
4.) Nectarines
5.) Apples
6.) Grapes
7.) Bell and Hot Peppers
8.) Cherries
9.) Peaches
10.) Pears
11.) Celery
12.) Tomatoes

The 2022 ‘Clean Fifteen’

When buying organic is an obstacle, the following list of conventional fruits and vegetables shows the options that are least impacted by pesticides and herbicides. But still take note: A minimal amount of residue still tends to show up on the skins or in the fruits—so if possible, still opt for organic if you can.

1.) Avocado
2.) Sweet Corn
3.) Pineapple
4.) Onions
5.) Papaya
6.) Frozen sweet peas
7.) Asparagus
8.) Honeydew Melon
9.) Kiwi
10.) Cabbage
11.) Mushrooms
12.) Cantaloupe
13.) Mangoes
14.) Watermelon
15.) Sweet Potatoes

 For full downloadable versions, visit theEnvironmental Working Group.

The PrimaFoodie Guide to Alternative Milk

Alternative milks, or “alt” milks, are seeing an unprecedented boon in popularity. Over the next several years, plant-based and nut-based milks are expected to triple in market size, reaching nearly $70 million by 2028. The reasoning is layered: Many are interested in learning toward a way of eating that is more focused on plants and less on animals, be it for ethical, wellness, or environmental reasons. Others find the dairy alternatives to be tastier. Wherever your interest may fall, the alt milk options today are vast, so we offer this breakdown of the popular—and quirkier—ones on the shelf.

Plus, keep reading for a breakdown of the most common additives to look out for.

 
Almond Milk

The longtime alt milk star, almond milk boasts a distinct nutty flavor. It is made by blending soaked almonds with water and sometimes sea salt. It is a beverage that requires nearly the most water (or the most, according to some experts) to produce.

Coconut Milk

There are two schools of coconut milk: The kind you find in a can and the kind you find in a carton or gallon in the refrigerated section. While both are made from the coconut, coconut milk is made from squeezing the liquid from the fruit’s internal meat. This results in a creamy liquid that is used in cooking, smoothies, lattes, and more. What is found in the can is a bit different: This is usually coconut water, the liquid found sloshing around the middle of a coconut, with a thick layer of natural coconut cream, the fattiest part of the coconut milk, on top. This canned coconut milk is generally meant to be mixed before using and is best for baking and cooking.

Pea Milk

Small yellow peas and water provide the basis for pea milk, which has been garnering great attention as of late. With a taste that is mildly earthy and chalky, it’s often touted by nutritionists for having a higher protein content compared to other plant-based milks. Pea milk tends to be a popular pick for those avoiding nuts.

Oat Milk

We’re seeing this alt milk pop up in cafés everywhere these days. Its thicker consistency and milder creamy flavor is believed to mimic the taste of real dairy. Oat milk is created by soaking rolled or steel-cut oats (recipes vary) with water, blending, then straining the mix. For those with gluten allergies, it is critical to make sure the oat milk you choose is made of certified gluten-free oats. 

Cashew Milk

Similar to its almond sister, cashew milk is made of soaking cashews in water and then blending it to a creamy consistency. (Oftentimes people will strain the blended mixture to rid any sediment.)  Cashew milk has a nuttiness that is milder than that of almond.

Brazil Nut Milk

A PrimaFavorite. Brazil Nut Milk is another sister to almond and cashew milks in terms of how it’s made: by soaking and blending the combination. But we have to say, Brazil Nut Milk is the creamiest of all nut milks. It’s high in antioxidant-rich mineral selenium, which helps to regulate body functions. 

Hemp Milk

Hemp milk is created by blending cannabis sativa, also known as hemp, seeds with water. Contrary to popular beliefs, there is no CBD in hemp milk. That’s because CBD is only present in the cannabis flowers and buds and not the seeds. 

Flax Milk

Flax Milk is made from grinding whole flax seeds and mixing them with water. Nutty and creamy, flax tends to be a favorite among people seeking an alt milk high in omega-3 fatty acids. 

 
Know Your Additives

It’s common to see the words alternative, plant-based, and dairy-free and automatically think healthy. But just like any food, alt milks fall victim to copious additives, nebulous labeling, and added sugars. Our suggestion? Make your own nut or plant-based milk, which is surprisingly easy and results in the creamiest consistency. (Watch our tutorial on how to make homemade Brazil Nut Milk.) But if you’re looking to grab one ready-made, it’s best to know the most common additives. 

Guar gum

You’ll find guar gum in everything from alt milks to sauces to dressings. It’s a common additive used as a thickening and binding agent to make for a creamier consistency. High in soluble fiber, guar gum has been linked to digestive issues.

Pea protein

Manufacturers have been incorporating pea protein to up the protein content in certain alt milks. (Since many nut- and plant-based milks are strained, the protein content is lower than when eating the full plant or nut.)

 
Tapioca starch

A long-time popular thickening agent, tapioca starch is made from turning tapioca into a chalky powder, which is then added to drinks, soups, desserts, and more.

Carrageenan

Derived from red seaweed, carrageenan is added to copious alt milks and other liquid foods for its ability to emulsify and thicken. It sounds innocuous, but carrageenan has been a topic of controversy for some time as experts link it to digestive ailments, inflammation, and other health concerns.

PrimaFoodie-Approved Alt Milks*

Malk Organics

Three Trees Original Unsweetened varieties

Elmhurst Unsweetened

Milkadamia Unsweetened

*At PrimaFoodie, we steer clear of oat milk, pea milk, and also rice milk, all of which tend to cause blood glucose spikes (and also commonly come laden with added sugar).

The PrimaFoodie Guide to Dairy Milk

rBST-free. Grass-fed. Organic. Dairy milk has many descriptors. On one hand, this is good. More dairy distributors and small farms are offering high-quality dairy products free of antibiotics and growth hormones commonly given to animals. 

On the other side, these denominations on labels are confusing. What is grass-fed milk and why is it important? As we know, so much of the vocabulary slapped onto food labels is part of a marketing ploy meant to mislead us. That’s why in our PrimaFoodie Guide to Dairy Milk we’re clarifying the dairy nomenclature.

Defining “Dairy” Milk

These days, “milk” encompasses a wide variety of drinkable goods, including a growing amount of plant-based liquids. In this guide, we’re breaking down dairy milk, which is the liquid that comes from the mammary glands of animals. Naturally high in fat and protein, dairy milk is a staple ingredient for other products that fall into the dairy category, such as butter and yogurt.

Many animals secrete a nutritious liquid from their mammary glands that humans can consume, such as cows, sheep, goats, and camels. We’re not concentrating on the type of dairy milk here; rather we’re clarifying the labeling jargon found on the packages, which mainly describe the most common dairy milk products consumed in the west: milks from cows, goats, and sheep.

Dairy Milk Labeling

Organic

This is a PrimaFoodie must. USDA certified organic dairy milk considers the wellbeing of the diary livestock and the quality of the finished product. This label means the diary animals are allowed to regularly graze on grass (on land that is of at-least a certain acreage), are fed food without chemicals or pesticides, and are not given antibiotic or hormones of any kind (including rBGH hormones) and other potentially harmful chemicals. Also, there are also no additives put into the milk once it’s been secreted.

Grass-Fed

This denomination shares similarities to that of grass-fed meat: the dairy animals are allowed to naturally graze on grass terrain. While grass-fed is ideal, this terminology is sometimes used to mislead. (I.e. the cows may be allowed to graze but are still given hormones.) Always aim for grass-fed to be coupled with “certified organic.”

Raw

Simply put, raw milk has not been pasteurized, which is a heating process that kills bacteria. There are generally two schools of thought when it comes to raw milk. One believes raw milk to be more nutrient-rich as it hasn’t been through any processes that are believed to kill the beneficial good enzymes. (Some people find these enzymes to be beneficial for digesting milk proteins. Also, some of have issues digesting pasteurized milk choose raw.) The other believes raw milk to be potentially risky as it could contain harmful bacteria.

DHA-Added

A member of the polyunsaturated omega-3 fatty acid family, DHA (docosahexaenoic acid) is an essential nutrient. Research shows DHA to be particularly beneficial for healthy eyes and cognitive health. Milk that is DHA-added has had this nutrient included after it’s been milked from the animal.

A2 Milk (also called A1-free milk)

A2 dairy milk comes from cows that only produce the A2 protein, which many feel is easier to digest. Some background: Cows produce two types of proteins that are found in milk—A1 and A2. While every person is different, digestion issues related to dairy are commonly linked to the A1 protein. (Intolerance is also commonly linked to lactose, milk’s natural sugar, but that is a separate issue.) Some farmers have bred the A1 out of their cows so the dairy they now produce exclusively has the A2 protein.

rBST-Free

This is a genetically-altered synthetic hormone given to dairy cows to up the body’s natural production of milk. rBST stands for recombinant bovine somatotropin (bovine somatotropin is a naturally occurring hormone in cows, so the “r” denotes the human-made version of this, which was originally created by Monsanto.) In the early 1990s, the FDA approved the use of rBST and did not mandate that dairy manufacturers provide any mention of this on their labels. The use of rBST is contested, as is whether the labeling of rBST-free should be permitted. The European Union, including many other nations, ban the use of rBST in dairy cows. Our take? Go certified organic, which means rBST-free, or—at minimum—look for rBST-free.

PrimaFoodie-Approved Dairy Milk Companies:

We always recommend first sleuthing your local farmers’ market and cooperative market for organic dairy farmers in your area. When this isn’t an option, the following brands are more readily available in local markets, each of which follow strict hormone-free, humane, organic standards:

RAW Farm Raw Dairy Products (previously called Organic Pastures)

Strauss Family Organic Creamery

Alexandre Family Farm

Maple Hill Organic Creamery

Lifeline Farm

The PrimaFoodie Guide to Conscious Coffee

There are worlds within worlds when it comes to coffee. As one of the most-consumed beverages across the globe (in the US, 70 percent of Americans consume coffee, of which more than 60 percent drink it every day), coffee is rich with history and layered in ritual. Rare is it to find a breakfast spread without a steaming pot of joe, just as it is common to find people walking the street clutching tall lattes. Coffee punctuates the gastronomical world and our everyday lives.

Yet for being such a mainstay beverage, coffee is misunderstood—and the area of most nebulousness is the corruption in the coffee growing and distribution industry. Mismanagement, corrupt practices, pay discrepancies, child and adult labor abuses, unethical compensation, and intense regulations come at a high price for coffee farmers around the world. Due to the manual work required to grow and harvest coffee, coffee farming is intense and often exploitative. And while various certifications require strict measures, they can still result in unfair outcomes for the coffee growers and cultivators—even if the intention behind the certification is good.

“Coffee has long been a very opaque business,” Winter Wall tells us. “From cultivation to harvesting to processing to shipping, roasting, packaging, grinding, and brewing, the coffee journey is nuanced and complicated.” Wall is the founder of Kebon, a coffee company that focuses on equitably sourcing curated, single-origin beans from women coffee farmers and women-owned coffee businesses around the globe. Wall anchors Kebon on opening opportunities to capital and market to these hard-working women in the coffee business who too often fall victim to the intensely gendered pay disparities of the industry.

The light on this dark topic is that there is a drive to better understand this complicated industry and massive commodity. “Thankfully passionate consumers are driving the demand in the coffee business,” says Wall. “Especially with habitual consumables, like coffee, our choices really add up.” And as consumers’ demands get more discerning, the producers are shedding greater light on the history of their beans and the treatment of those cultivating them. Many coffee brands are driven by a mission to broker direct relationships with the coffee farmers—like Wall does—and to ensure transparency and ethics come first.

Yet still, there is so much to know, and the coffee industry can be overwhelming. So as we do at PrimaFoodie, we dug deeper. Here we clarify what some of the common certifications on coffee mean, and we offer some working consumer guidelines for sourcing more conscious, ethical coffee.

Editor’s Note: Like all of our PrimaFoodie Guides, this is a working project that we will continue to update as we consistently research practices and brands that align with our values. Coffee is a huge, complicated world and we strive to continue to dig deeper to provide you with direction for making the best, most ethical choices for you.

Coffee Certifications to Know

Fair Trade Certified

Fair Trade Certified (or FairTrade Certified) is meant to signify that the coffee beans come directly from smaller farmers—and those farmers were paid a “fair” and equitable price for their labor and product. The certification comes from either Fairtrade International or Fair Trade America, which designate a specific price to adequately cover the expenses of sustainable production. This price, which is added to the price of the coffee, is then supposed to be given to the coffee producers. Because the term “fair trade” is not protected, always look for Fair Trade or FairTrade Certified and be leery of coffee companies that casually boast “fair trade” on the package with no certification to back it up. Overall, the push behind this certification is to promote fair pricing and labor conditions, environmental stewardship, and transparency. (To ensure your coffee beans are the product of equitable business relations, see our Guidelines below.)

Certified Organic

The Department of Agriculture regulates this certification, which is given to products of all sorts, from vegetables to coffee. When coffee is certified organic by the USDA it means that the beans were grown and harvested without the use of potentially toxic synthetic pesticides and fertilizers.

Bird-Friendly Certified

The Smithsonian National Zoo and Migratory Bird Center offers this extremely rigorous certification, which mandates that coffee is shade-grown, meaning its grown under the natural canopy of larger rainforest trees that are within a specific height to honor the birds and other animals that live where the coffee is grown.

Rainforest Alliance Certified

The Rainforest Alliance is an independent non-profit organization that aims to protect farmers working in rain forests and the surrounding lands. The organization denotes certification to certain foods, including coffee, that meet strict standards regarding ethical, sustainable, and humanitarian conditions.

3 Guidelines for Sourcing Conscious Coffee

#1. Look for traceability.

When you pick up a new bag of beans, turn it over to see if the company offers insight into the origin of the beans and how they were sourced. This (ideally) includes information on the coffee plantation and its ownerls, how the beans were cultivated and processed, the use of any toxic chemicals or pesticides, and how the workers were treated and compensated. “Traceability is key to understanding the entirety of the production timeline and supply chain,” says Wall. “When we understand how, when, and why our coffee is produced, we are able to identify, and begin to create solutions around, the key issues that have plagued the industry such as pay discrepancies, quality disparities, and labor abuses.”

#2. Aim for single-origin beans when possible.

When coffee is deemed “single-origin” it means the beans in the bag come from one single source straight to you, which makes traceability and quality assurance easier for the consumer. According to Wall, an estimated 25 million people around the globe rely on coffee for their livelihood with roughly 70 percent of coffee coming from smallholder farms. Many mass-marketed household-name coffee brands source beans from a myriad of places without any care to how these small farmers are treated. (Many of these workers are horrifically exploited.) These large brands then toss those various beans into one blend, making it impossible to know any history behind where and how your coffee was sourced. This is not to say that all single-origin coffee is ethical (unethical distributors can get involved), nor is it to discredit blends (there are many companies producing many ethical blends). But single-origin is a sound place to start amidst all the noise in the industry. “I believe deeply in direct sourcing and single origin coffees as a way of building relationships with the growers and producers of my favorite coffees,” says Wall.

#3 Consider your values—and find those in a perfect bag of beans.

Many of the burgeoning ethical coffee companies out there are focusing on specific goals to help eradicate the issues. These can include closing the gender pay disparity gap, ridding the use of toxic pesticides, and revealing hidden child labor practices. “For me, a great goal is to align my values to my purchases as closely as possible,” says Wall, who suggests making a list of core values to use as a filter for purchasing coffee. “Thankfully, there are many companies that offer a mission-driven value proposition.”

PrimaFoodie-Loved Ethical Coffee Brands

The following beans make paramount equitable wages, sustainable practices, and humane treatment in the coffee industry.

Kebon Coffee

Lady Falcon Coffee Club

Conscious Coffees

Kahawa 1893

Birds and Beans Coffee

Article by Stacey Lindsay

The PrimaFoodie Guide to Heirloom Foods

People line up for these tomatoes at the farmers’ market. Devotees follow a purveyor of these beans on Instagram. Heads turn for these radishes in the produce aisle. What’s the commonality of these foods? They’re heirlooms.

Heirloom foods have been around for centuries, but they seemed to have captured more widespread attention in more recent years. One reason is that heirloom varieties are the antidote to all that’s commercial, genetically modified, and mass-produced (more on that below). Another is that there’s an enigmatic quality to heirloom foods—which has us compelled to demystify what they are. 

Heirloom Foods 101

In the simplest terms, an heirloom variety is a type of food—be it a vegetable, fruit, legume, flower, or grain—from seeds that have been repeatedly openly pollinated for a period of time and never crossbred nor modified. “Open pollination” means the natural occurrence of pollination that happens by wind, insect, bird, or another totally organic means. As for the “period of time,” experts vary over this with some stating that heirloom seeds need be at least five decades old and others claiming the seeds should be from years prior to World War II.

The descriptor “heirloom” pulls from the fact that these seeds have been honored and shared throughout time, often being passed from generation to generation within communities or families. This explains the often nostalgic, protected, proud aura that surrounds these varieties.

The Definition Debate

While the above all stands true, a uniform, legal definition for what makes a food heirloom does not exist—which makes these foods subject to debate. Unlike the specific guidelines that mandate what constitutes “organic,” heirloom foods are subject to the producer from which they’re offered. The word is used casually and often interchangeably with “heritage,” which more so describes poultry and meats that come from an original breed of animal with a long history. 

Benefits and Appeal 

To eat an heirloom tomato is to know, at first bite, the reasons for its appeal. The vibrant, juicy, robust flavor is electric compared to widespread varieties—conventional and organic. The same for a batch of heirloom cranberry beans: Creamy and velvety, they’re in a different league than their canned peers. Flavor is the power and appeal of heirloom varieties. They’re unparalleled.

While research is limited, some farmers and food experts believe heritage foods have greater nutrient densities due to their purity. This belief is bolstered by studies that the nutritional values of many crops today—conventional and organic—are significantly declining due to the effects of mass production and toxic chemical use.

Heirloom varieties also present a beacon of truth in a food system that puts profits over purpose and health. They tend to come from independent farms, (it’s rarer to find mass-scale farms growing heirlooms), which means purchasing them is an act of supporting small and local food businesses. 

And we have to say, there’s a romance to heirloom foods. Maintaining the integrity of an heirloom variety requires a specific set of attention that often leads to yields that are much smaller than those of other varieties. This evokes a greater appreciation and invitation to slow down: When you’re eating an heirloom tomato, for example, you’re eating a story and it needs to be savored.

Sourcing Tips

Not all heirloom varieties are certified organic. This is why when sourcing heirloom varieties, it’s important to get to know your farmer or purveyor to ask them questions about the conditions in which they grow their foods. You’re likely to find the widest variety of local heirloom varieties of fruits, vegetables, flowers, and legumes at your local farmers’ market. Scope them out and ask about the heritage of the seed, the growing conditions, and what makes that particular heirloom variety special. You’ll likely end up learning a ton about nutrients, flavors, and farming history.  

A few excellent resources on heirloom foods include:

Edible Memory by Jennifer A. Jordan

Sustainable America

Rare Seeds

Rancho Gordo

Seed Savers

Heirloom Seeds by Amna Fadel

A Short Guide to PrimaFoodie-Approved Alternative Sweeteners

Reducing sugar is one of the hardest nutritional feats. For starters, we’re chemically wired to crave it. Continued research shows that sugar is as addictive—if not more addictive—than cocaine. Added to this is the hard fact that sugar is everywhere. Literally everywhere. It’s added to processed foods like sauces, condiments, packaged snacks, and drinks, and it’s naturally found in whole foods, including vegetables, fruits, and grains.

This all may sound overwhelming. In many ways, sugar is the substance that haunts us. But we can have agency over it—and this starts with rethinking how we sweeten our foods. A healthy start is to stop using any processed sugars, which include refined table sugars and sweeteners. These have a higher glycemic index that can cause our blood sugars to spike. (Processed sugars are also linked to inflammation and decreased immunity.)

On the contrary, there are some natural substances that lend a sweetness to foods and offer a healthier alternative to the ubiquitous white crystals. (Some also offer small amounts of beneficial nutrients.) Here are our seven PrimaFoodie favorite alternatives to conventional processed sugar.

Date Syrup

Date syrup is made by boiling down dates and straining them. The result is a thick, sweet syrup that’s perfect for desserts, drizzled on fruit, or even added to sauces. Dates provide a substantial amount of essential potassium, as well as vitamin B6, magnesium, and iron. 

PrimaFoodie Pick: Joolie’s Organic Medjool Date Syrup

Maple Syrup

It seems that maple syrup is finally getting the culinary attention it deserves. This mineral-rich liquid, which is made from concentrating the sap from the Sugar Maple Tree, is as excellent weaved into dressings and sauces as it is drizzled on pancakes and into desserts. When purchasing maple syrup make sure it is pure (there are many fake options on the shelves).

PrimaFoodie Pick: Butternut Mountain Farm Organic Maple Syrup and Coombs Family Farms Organic Maple Syrup

Coconut Nectar

The coconut palm tree flower releases a sweet sap via its flowers, which is then boiled down and turned into a thicker syrup that is rich in potassium, zinc, iron, and B vitamins. 

PrimaFoodie Pick: Coconut Secret Coconut Nectar

Coconut Sugar (also called Coconut Palm Sugar)

The next iteration of coconut nectar, coconut sugar comes from the coconut palm tree flowers. The sweet sap is boiled down, made into a syrup, and then dried and crystallized to form granules.  

PrimaFoodie Pick: Madhava Foods Coconut Sugar

Stevia

Native to Brazil and Paraguay, the stevia plant grows green leaves that are naturally sweet. Cultivators harvest and dry the leaves and then steep them in hot water to extract the steviol glycosides, which are the sweetest components. This is then usually made into a liquid or powder. Stevia does not impact the body’s blood sugar levels like sugar does. Because it is substantially sweeter than sugar, it can be cloying for some. We find Stevia best used for baking. It can fall victim to high amounts of processing, so always look for one that is pure and labeled organic and fair-trade certified.

PrimaFoodie Pick: Pyure Organic All-Purpose Stevia

Monk Fruit

Derived from the Asian siraitia grosvenorii plant, monk fruit is a versatile sweetener for baking or adding sweetness to sauces and dressings. It can be compared to stevia, mainly because it is naturally much sweeter than sugar and also doesn’t impact the body’s natural blood sugar levels. Monk fruit sweeteners haven’t been studied as much as other sweeteners, therefore it is important to treat them as alternatives to real, whole food and to use them occasionally in small amounts. Look for one that is processed in the purest way, without dextrose and other additives.

PrimaFoodie Pick: Lakanto Monk Fruit Sweetener

Honey

There's a good reason why honey is like liquid gold. This natural substance made from hardworking honeybees boasts numerous health properties including antioxidants and minerals (such as calcium, copper, iron, zinc, and more). It’s also varied in flavor depending on the type of nectar the bees extract. When choosing a honey, always look for raw and unfiltered varieties that ideally come from a local beekeeper. 

PrimaFoodie Pick: Check out all our favorites here.

PrimaFoodie Editor’s Note: While these seven alternative sweeteners do provide better options over conventional processed sugar, it is still important to consume these in moderation.

4 Simple Habits that Make Clean Eating Much Easier

By Stacey Lindsay

Following a clean diet has its challenges. Researchers find that cost, a lack of motivation, and restricted time to be common obstacles that hinder us from eating well. There is also a dearth of understanding around what eating nutritiously really means: In the US, students receive about eight hours below the required nutrition education needed to fuel healthy habits, according to the CDC.

But as any health-focused feat proves, these obstacles are merely just that—obstacles—and what lies on the other side of tenacity is worth it. The key is to make the feat easier. One mindset to adopt: Drop the perfection. “Simple, small changes make a huge difference,” says functional medicine practitioner Dr. Elizabeth Boham, whose practice focuses on the healing power of food.  

Whether you’re looking to eat more greens or revamp your diet entirely, Boham’s advice is something anyone can easily digest.  

1. Curb the sugar.

This doesn’t only mean putting less in your morning coffee. This means being mindful of all that is hidden, says Boham. Sixty-eight percent of all packaged foods have added sugar. “Start recognizing that foods that come in packages many times have a lot of things added in them that our body just doesn’t need and that isn’t servicing us well.” The easiest and quickest way to reduce sugar is to stop relying on packaged foods, says Boham, and start reaching for more whole foods. 

2. Think in threes.

The next time you go to eat, take a look at your plate. Does it have a balance of some fat, some fiber, and some protein? “So often we’re missing one of those three at a meal and that can result in our blood sugar not being as stable,” says Boham. Not having healthy fat, fiber, and protein in each meal can also lead us to feel fatigued, moody, and susceptible to headaches. Creating meals that are balanced can “help with energy, mood, maintaining a healthy weight, and helps us feel more satiated so we don’t reach for snacks.”

 For easy reference:

·   Foods rich in protein include eggs, chicken, fish, meat, beans and legumes, and nuts and seeds.

·   Foods rich in fat include healthy oils (like olive oil), nuts and seeds, avocados, ghee, and butter.

·   Foods rich in fiber include beans and legumes, vegetables, and fruits.

3. Stay Local

The conventional versus organic conversation is one that continues to challenge many of us—especially when it comes to cost. The workaround is to go seasonal and local. Shopping at your nearby farmers’ market gives you the opportunity to ask the farmers about their practices, says Boham. They may not have paid for the organic certification label, but they still could be farming in sustainable and organic ways. By shopping locally you create connections and get healthy products that are more affordable. Plus, “you’re supporting local business,” says Boham.   

4. Go easy on yourself.

We’re all susceptible to feeling overwhelmed when it comes to our health. This can lead to feelings of despair and wanting to toss in the towel and order a pizza, says Boham. “It can be very exhausting, in a way, if you feel that you have to do this, this, and this.” The truth is, you don’t have to be so strict.  Just by “taking some time to prepare some meals at home, you’ll just start to feel better—faster,” she says. “And then that will help motivate you to make more and more lifestyle adjustments.”

To learn more about Dr. Elizabeth Boham and her practice, visit: drboham.com. 

6 Easy Swaps that Make the Holidays Much Healthier (and Just as Delicious)

The holidays come with an abundance of indulgent foods. Think about it: What festive gathering isn’t centered around some decadent treat, elaborate meal, or sweet bite? We often find ourselves binge-eating during this time, which only creates lackluster moods and sluggish brain fog. This season, we would like to encourage you to make choices that will keep you feeling lucid, energized, and happy. These simple swaps trade empty calories for dense nutrition without compromising any holiday flavor.  

1. The Classic: Eggnog

The Swap: Brazil Nut Milk with Fresh Nutmeg

Most eggnogs are made of raw egg, loads of sugar, heavy cream, bourbon, and nutmeg. (If we handed you a handful of sugar to eat you would probably politely decline, but that’s essentially what you’re doing when you drink a cup of eggnog.) Instead, lean into the spicy, creamy goodness of this holiday treat with BrazilNut Milk. Our PrimaFoodie recipe makes the frothiest, creamiest drink. We love to add vanilla extract, cinnamon, and a good dusting of fresh nutmeg to ours. You’ll never miss the Nog.

2. The Classic: Mashed Potatoes 

The Swap: Parsnip Purée

 Mashed potatoes are usually a highlight on any holiday table. Unfortunately, they are filled with butter and heavy cream and very little nutrition. On top of that, potato is a high glycemic food that essentially turns into sugar when digested by the body. You can still get that creamy starch with parsnips. This low-glycemic root vegetable is just as satisfying with roasted meats, gravy, and all the fixings. (Plus it’s approved for SIBO and Low FODMAP diets.)

3. The Classic: Pasta

The Swap: Spaghetti Squash, Celeriac Noodles, or Zucchini Noodles

The highlight of a good pasta dish is usually the al dente texture of the pasta and the flavor of the sauce. When cooked just right, a thin “zoodle” made from squash, celeriac, or zucchini noodle still gives you that pasta bite while being a healthy vehicle for your Italian gravy.  

4. The Classic: Starbucks Chai Latte

The Swap: PrimaFoodie Chai Latte   

For some, Starbucks is everything. But we simply cannot stand by them when they douse their lattes with milk and simple syrups filled with sugars, corn syrups, and added preservatives. The PrimaFoodie Chai uses smooth brazil nut milk, and delightful—and healthy—spices.

5. The Classic: Milk Chocolate

The Swap: Dark Chocolate  

For those on SIBO and Low FODMAP diets, milk chocolate is a big no. Swapping that for 100 percent cacao raw chocolate can satisfy your chocolate craving without the added milk and sugar. Plus, raw cacao is rich in antioxidants and minerals. We melt ours down with a bit of local honey and some coconut oil to make our chocolate almond butter cups, dip fruit, homemade marshmallows, and biscotti.

6. The Classic: Bread

The Swap: Macadamia Nut Bread

Trust Nichole when she says: You can survive the holidays without gluten. Here’s one way: Make the PrimaFoodie Macadamia Nut Bread. Toast and spread a thick layer of homemade jam on top. It also makes for a quick dessert with a little raw cocoa dusting.