The PrimaFoodie Podcast

Since early 2022, we’ve invited you to join us in a movement to change the way we eat for the better. As a loyal community, we are in joint advocacy for an equitable and transparent food system and accessibility to clean foods for all—and this begins in conversation, at home, and in community.

Therefore, we are so excited to launch our new venture, The PrimaFoodie Podcast.

More than a year in the making, The PrimaFoodie Podcast is a raw, fun, and unfiltered series concentrating on what and how we eat, and the ways we can collectively improve our food system and well-being. Hosted by our founder, Nichole, the series features loud, talented voices in science, agriculture, nutrition, integrative health, and other fields.

In each episode, Nichole and her guest pull back the curtain on the nutrition, health, and food wisdom that is still hard to come by yet deserved by all to know. Their talks break barriers. They also may make some mad (hint: the FDA). There’s no holding back here. Because we believe the way we can create the change we need is to shout the truth as loud as we can. As Nichole says, “We can’t wait for the next generation. The time is now.”

Change starts with honest words. Talking openly was the impetus for PrimaFoodie. Sharing ideas, spreading knowledge, and supporting small makers by word-of-mouth are what drives us and a better world.

We hope you join in this conversation with an open heart and mind. Let’s always keep talking.

Click over to our PrimaFoodie Podcast and you can directly subscribe from there.
**copy and paste the URL from the address bar into the podcast app of your choice.

Editor’s Note: The PrimaFoodie Podcast is for inspirational and informational purposes only. We feature the insight of medical physicians and health care and wellness practitioners, but this is in no way intended to be a substitute for any professional diagnosis or medical advice. All views the interview subjects express in this podcast are their own.

PrimaFoodie Ingredient Spotlight: Carrageenan

Additives in food are as ubiquitous as they are nebulous. In our PrimaFoodie Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose. Because just because something is edible doesn’t mean it’s healthy—or necessary.

What is Carrageenan?

Carrageenan is a gelatinous polysaccharide (a long-chain carbohydrate) from the Irish Moss seaweed, which is a red seaweed plant native to the British Isles. Approximately 50 percent of Irish Moss is made of Carrageenan.

There are two types of Carrageenan: food-grade and degraded. 

What is the purpose of Carrageenan?

From ice cream to nut milk, carrageenan has long been used in foods as a gelling and thickening agent. Carrageenan is also a popular vegan alternative to gelatin, as well as a common additive to personal care items, medications, supplements, and cosmetics. 

Where is Carrageenan found?

Because of its jelly-like texture, carrageen provides cohesiveness, viscosity, and/or thickness to certain formulas and foods. It’s a common additive found in the following items:

• Alternative milk 

• Baby Formula

• Ice cream and sorbet

• Processed meats

• Creamers

• Pudding and creamy desserts

• Cheese

• Packaged soups

Is Carrageenan bad?

Even though Carrageenan has been used in foods for centuries, research over the last two decades points to evidence that the extract may not be the best for us. One study found a direct link between degraded Carrageenan and gastrointestinal ulcers in animals. The scientists behind this study, as well as unrelated researchers, have thus purported that consuming Carrageenan can lead to similar gastrointestinal implications in humans, including digestive inflammation, IBS, and the triggering of colon cancer. Challenging these notions are in-depth studies that claim Carrageenan is of no harm to humans. 

Here's the rub: Concerns around Carrageenan initially pointed to the degraded kind, which is not used in foods. But now, more experts are finding that even food-grade Carrageenan may cause inflammation and other health concerns. 

The PrimaFoodie Take on Carrageenan

Whenever we do a deep dive into an ingredient, we think of three things: Is this ingredient processed? Does it offer any nutritional value? And is it necessary? When it comes to Carrageenan, it is extracted and processed, it offers zero health benefits, and it isn’t necessary. (For instance, copious alternative milk manufacturers are omitting this ingredient.) Therefore, we avoid it as much as we can. 


Further reading: The Primafoodie Ingredient Spotlight on Soy Lecithin.

Understanding the Convoluted World of Sugar and Its Metabolic Impact—with Functional Nutritionist Margaret Floyd Barry

There is no question that sugar continues to both allude and allure. We know it’s the culprit of so many health issues, and we know how it’s hidden (and not so hidden) in endless foods. Yet sugar and its metabolic impact are still widely misunderstood. 

Margaret Floyd Barry is working to change this. A functional nutritionist, Barry has an accessible way of breaking down the convoluted-but-critical topic of sugar and how it affects blood sugar. We say “accessible” for good reason: Before she discovered the power of whole clean foods, Barry was a self-described “total mess” who was on a constant “energy roller coaster.” She was a vegetarian who thought she was healthy, yet she was eating starches—aka sugar—that impacted her moods, energy levels, and overall well-being. “I had migraines all the time,” she tells us. “I had severe digestive issues.”

When she began to study nutrition, Barry learned about how sneaky and invasive sugar is. She overhauled her diet and discovered an entirely new world of eating unprocessed foods that didn’t contain all the starches and hidden sugars and left her feeling good. As she says, “Life on the other side of sugar feels better than you probably even know possible.” Today, as the founder of Eat Naked Kitchen, she educates about the metabolic and life-changing impacts of clearing out sugar and leaning into whole foods, which she recently discussed with Nichole. Here we break down the main facts about sugar that Barry wants everyone to know. 

Why Sugar Has Us Held Captive

Sugar has the same qualities as any addictive substance, says Barry. “It is embedded into our social fabric,” from having a presence in celebrations, treats, and other ubiquitous offerings. Because of these facts, sugar is challenging to step away from. “It’s woven into what we do on a day-to-day basis in our society.”

Blood Sugar 101

The glucose in your blood is what constitutes blood sugar. “If you've ever had blood work that your doctor has run, you will see glucose is typically one of the first markers on the panel,” says Barry. “That's telling you about your blood sugar.” Since sugar is one of the primary sources of fuel in our body, it is critical for us to maintain proper blood sugar levels, or what Margaret calls “our blood sugar happy zone.” But what often happens is our blood sugar starts to get too high (or spikes) or too low depending on the foods we eat. 

Here's the ideal blood sugar scenario: When we wake up in the morning, our blood sugar ideally will be on the lower end of that “happy range,” says Floyd. Then after a balanced breakfast that doesn’t have too much starch, blood sugar levels will gently start to push up. As the blood sugar starts to reach that upper threshold, your pancreas secretes the hormone insulin. What insulin's job is, explains Barry, is to take any excess sugar from the blood and shuttle it into your liver cells and muscle cells and it stores it as glycogen, which is basically stored sugar for later energy use. From there, blood sugar levels start to dip down into the lower threshold where another hormone called glucagon is secreted by your pancreas. Glucagon's job “is basically the exact opposite of insulin,” says Barry. Glucagon takes the stored glycogen and mobilizes it back into the blood to use as fuel. Overall, you have a “nice gentle ebb and flow” of your blood sugar going up and down but staying within the “happy range.” This is called “metabolic flexibility,” which is where the body uses sugar or fat, whatever fuel source is available, effectively. This is the ideal scenario in terms of energy management, add Barry. “It's just feeling good.” 

Where We Go Wrong with Our Blood Sugar

While the above is ideal, it’s not the norm for most people today. What often happens is instead of eating a nice balanced breakfast, we eat foods that are filled with sugar or things that convert quickly to sugar. This includes a variety of foods, from cereals to whole wheat toast to oatmeal to smoothies. “Some of these things that we think of as healthy foods, and there might be aspects of them that are healthy, but if they convert really quickly in your bloodstream to sugar, what happens?” Instead of that nice ebb and flow that Barry describes above, our blood sugar will spike up and past that upper threshold. This causes the body to pump out insulin in a state of emergency type response, which causes the body to store extra sugar in the muscle and liver cells, and as fat. Ultimately, our blood sugar crashes down. “Think about when you do eat something that's overly sugary like a sundae,” Barry adds. “You get the manic high and then you get a crash. And so that kind of high and low is happening even with something like having oatmeal for breakfast.” 

The Physiological Effects of Spiked Blood Sugar

It’s amazing how the sugar we eat impacts our day-to-day life. Barry explains that blood sugar spikes and crashes can cause the following:

· Irritability

· mood swings

· headaches

· energy fluctuations

· fatigue

· poor sleep

· weight gain 

“Your body is trying so hard to bring those blood sugar levels back.” Physiologically, this is extremely stressful on the body as it causes the stress hormones cortisol and adrenaline to kick in, as well.  

What Is Sugar?

When we think of sugar, we tend to think of chocolate bars and ice cream, says Barry. While these foods do contain massive amounts of sugar, they’re not the entire picture. “You need to expand your definition of sugar to anything that causes a spike.” Therefore Barry thinks of sugar more as starches—which quickly convert into sugar once consumed—more than anything else. 

Now, it’s important to note: Everyone responds to food differently. A banana may spike one person’s blood sugar and not others. With this considered, the following foods are some of the highest sugar culprits:

· grains or products from grains, such as pasta, crackers, pizza dough, and more

· fruits

· juices

· dairy

· alcohols

· condiments, dressings, and sauces

· sodas

· commercially made dips, hummus, salsas

What to Eat

First and foremost, what you first put into your body is critical, says Barry. “What you eat for breakfast sets the tone.” You want to aim for foods that encourage that slow, gradual increase in blood sugar so you don’t have a crash. This includes healthy fats and proteins, such as eggs and vegetables with some avocado for healthy fat. If you love oatmeal, says Barry, be sure to add some coconut milk, butter, or nuts for fats.

Overall, be wary of ingredients. In considering the above list, always opt for things with the shortest ingredient lists that include whole foods that you understand. Fructose and things that end in “ose,” fruit extracts, and syrups are all common code names for sugar.

Blood Sugar Tools

Blood Sugar Glucose Monitor

Barry swears by a continuous glucose monitor, which is a device typically worn around the arm that monitors glucose levels in real-time. Originally made for those with diabetes, “this is now commercially available for people to know their dietary triggers, exercise, and sleep that are impacted,” she says. “You can see in real-time the impacts of every dietary choice you make.”

Real Food Reboot Program

Barry and her husband James, a whole foods chef, have designed this program for people who are seeking to revamp and invigorate their relationship to clean, whole foods. A self-guided 21-day program is designed to restore blood sugar levels and ignite new eating habits. 

Margaret Floyd Barry is a functional nutritionist and author, and the founder of Eat Naked Kitchen. She’s been working with clients to transform their health—and lives—since 2008. Learn more and get the Real Food Reboot at eatnakedkitchen.com.

PrimaFoodie Ingredients Spotlight: Soy Lecithin

Additives in food are as ubiquitous as they are nebulous. In our Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose. Because just because something is edible doesn’t mean it’s healthy—or necessary.

What Is Soy Lecithin?

If you’ve eaten chocolate, you’ve likely consumed soy lecithin. A common ingredient, soy lecithin is a food additive derived from soybeans. 

There are various types of lecithin. A mixture of phospholipids, lecithin is a fatty substance naturally found in plant and animal cells and tissues. Common sources of lecithin include sunflower seeds, eggs, and cotton seeds. Here we break down soy lecithin, which comes from soybeans. 

What Is the Purpose of Soy Lecithin?

Food manufacturers use soy lecithin to emulsify ingredients so they become stable, smooth, and homogenized. Naturally amphiphilic (containing water soluble and insoluble chains), soy lecithin provides a way to easily blend ingredients that normally wouldn’t mix, such as oil and water. It’s also a common flavor protectant and taken as a dietary supplement.

Where Is Soy Lecithin Found?

Soy lecithin is commonly found in products that have a smooth and creamy consistency. These include:

· Bread

· Chocolate

· Dressings and marinades

· Packaged food

· Alternative milk

· Cereals, pasta, and other processed grains

· Cooking sprays 

· Ice cream, puddings, and other dairy products

· Nutritional supplements and vitamins

Is Soy Lecithin Bad?

This is the million-dollar question. Manufacturers claim that since soy lecithin is usually added in small doses, it isn’t harmful. But consider this: Those “small” doses add up. Plus, soy lecithin is ubiquitous these days (it’s hard to find even a natural dark chocolate bar without it), which poses the potential of consuming it consistently. Research has shown that ingesting the same additives over and over can lead to systemic inflammation, gluten intolerance, and other food sensitivities. 

There is also a critical conversation around soy. Those who have soy allergies should avoid soy lecithin. Yet, allergies aside, it’s important to consider that soy is often genetically modified and rarely organic, which means the original source of the lecithin could be covered in pesticide and herbicide residue.

Lastly, removing soy lecithin requires a process that involves a harsh solvent called hexane. A potential carcinogen, hexane has been shown to damage reproductive organs and fetal health, cause skin irritation, and pose a hazard to the lungs if inhaled. The FDA does not regulate the residual hexane in foods.

Soy Lecithin: Other Options

Because soy lecithin provides a way to emulsify fats with water, it’s commonly used. But that doesn’t mean it’s necessary. Soy lecithin is an industrial additive. In short: It is always best to avoid anything industrial, mass-produced, and added. Aim for real, whole foods with as few ingredients as possible. Avoiding soy lecithin—or any lecithin—is a way to decrease the number of adulterated additives entering the body. 

Deciding whether to consume soy lecithin is a personal choice. It’s important to always read labels to see if soy lecithin is present. Many food companies are creating products without it. HU Chocolate, for one, is manufacturing cleaner chocolates free of lecithins (soy or any kind), processed sugars, colorings, and other additives. 

Further Reading:

The PrimaFoodie Guide to Meat and Poultry

What We Really Need to Know about Bees

The 4 Healthy Kitchen Essentials to Always Keep Stocked—According to a Functional Nutritionist

As a functional nutritionist, Alanna DeSalvo knows a thing or two about cooking healthy, nutrient-dense meals at home. Yet still, DeSalvo admits it’s not always easy. “Everything is so busy nowadays,” DeSalvo tells us. “It's hard for me to even prep meals at times.” Therefore, DeSalvo believes in setting up her clients for cooking success—i.e. making it easy to create simple, clean meals without copious ingredients or time. The place to start is stocking clean pantry and freezer staples.

We asked DeSalvo where to start. Here she walks us through the kitchen staples she always keeps on hand and why. Because when you have ingredients to work with, you’re more likely to get in the kitchen—which she says is most important. “One of my main beliefs is that cooking is nutrition and action,” DeSalvo adds. “The more you can get into your kitchen, even just throwing something easy together with what you have in the pantry or the freezer, it can make a difference in your health and how you feel at the end of the day.”

4 Pantry and Freezer Staples to Keep on Hand

Healthy Fats

From oils to nuts to ghee, DeSalvo believes in keeping healthy fats on hand for cooking, as well as for adding nutrients to salads and other dishes. She recommends having two to three clean oils on hand, her favorites being olive oil, avocado oil, and ghee. Be mindful of how you’re using them, she says, as different oils have varying smoke points. She also recommends nuts and nut butter, which are a great “healthy fat and that helps keep blood sugar stable.”

Clean Easy Proteins

This included sustainable canned or frozen fish, organic jerky, and beans. “These are all ideal for putting together a nourishing meal quickly,” she says. Look for options that you can keep in your pantry or the freezer.

“Pantry Vegetables”

Fresh is always ideal when it comes to produce but sometimes it’s not an option. For this reason, DeSalvo recommends stocking what she calls “pantry vegetables”—things like jarred or canned olives, artichokes, capers (which she says are high in antioxidants), and tomatoes. “If your fridge is empty, you can pull these from your cabinet and just add this to a meal for extra antioxidants and nutrients.”

Healthy Sauces and Spices

Part of what makes food good for us is the pleasure factor. So a quick meal doesn’t need to lack flavor and interest. DeSalvo says to keep clean sauces and spices on hand to add to a dish. This includes a quick stir fry sauce, teriyaki sauces, a good quality tomato sauce, fresh dried herbs, and spices. “Not only do they add lots of flavors, which is important to enjoying a meal, but also herbs and spices have a lot of antioxidant properties. Even a pinch of freshly cracked black pepper can boost the nutrient density of your meal.”

Tips for Sourcing the Best Pantry and Freezer Staples

Not every pantry staple is a healthy one. To ensure you’re stocking your shelves healthily, DeSalvo recommends following these guidelines:

• Always read the ingredients label. “Look for whole food ingredients. If you see something that you wouldn’t put in the recipe yourself, look for one that is more aligned with what you would make in your kitchen.”

• Beware of hidden sugars. “They're hidden in everything, including sauces and nut butters,” says DeSalvo. Read the labels and opt for options without added sugars. 

• Aim for organic. “At least, as much as possible,” she adds. 

• Understand your packaging. BPAs and other toxins in canned food packaging are still ubiquitous. “When your food is sitting in that for a long time and the BPAs leach to your food, that can mess with hormones and create inflammation,” DeSalvo warns. Look for packaging that is non-BPA or—even better—in a box. 

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 Cooking with Fats and Oils

A foundational cooking ingredient, fats have the unparalleled ability to transform and amplify the foods we eat. Depending on what type we use, whether it be olive oil or rendered bacon fat, this ingredient is the means for bringing out the delicious and textured potential of a dish. 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 a dish’s taste, health aspects, and smoke points. Here we outline our top picks for fats to cook with—and the why and how to best use each one.

What Is Fat?

Water, carbohydrates, protein, and fat. These are the four essential building blocks of all foods. Also called lipids, 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 normally 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 your body in absorbing vitamins, nourish our cognitive abilities, and support our immune system—among many other things.

(Editor’s 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. In general, 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 carbon atoms that have bonded, 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 carbon to carbon and carbon to carbon, rather than carbon to a hydrogen atom. Because these oils tend to be unstable, they’re best to not cook with and rather to use as dressings, etc. These are liquid at room temperature.  

Why Is Fat Used in Cooking?

Fats (this includes fats and oils) serve two main purposes in cooking: as a topping or seasoning (think olive oil drizzled over fresh fruit) and as a cooking medium. Fat is less often the main star of a dish, like in ice cream. 

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. When cooking with olive oil, for instance, you’ll notice the oil will shimmer when getting hot, then smoke will start to appear. That moment and temperature is the smoke point.

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

What Are the Best Fats to Cook In?

The best oils to cook with are those that 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

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

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

Type: Monounsaturated

An Italian staple, olive oil has a rich, nutty flavor profile. It’s a monounsaturated fat with a lower smoke point, which makes it a better oil to cook with on lower heats (no frying) to avoid any smoking. 

Smoke Point: Around 325 °F to 350 °F

Butter

Type: Saturated

Butter lends a coveted flavor, which is why it’s still a favorite in the kitchen—including one of ours. Plus, the animal fat means it’s more shelf-stable and great for higher heats and the water content adds an additional cooking benefit.

Smoke Point: 350 °F

Avocado Oil

Type: Monounsaturated

A light multi-use cooking oil, avocado oil is nutritious with a higher smoke point. Great for cooking vegetables and potatoes quickly in high heat.

Smoke Point: Around 500 °F to 520 °F

Coconut Oil:

Type: Saturated

Another PrimaFoodie favorite (and a mainstay in Nichole’s kitchen) for its shelf stability. The only potential downside of coconut oil is that it has a very distinct flavor that isn't for everyone or for every dish.

Smoke Point: Around 350 °F for unrefined; 400 °F for refined

Buying Fats and Oils: What to Look for

Fats are one of the most critical staples to invest in—so be sure to focus on quality. This means buying fats and oils from purveyors who focus on sustainable and organic practices. Because toxins are stored in fats, you want to aim for them to come from animals and plants that haven’t been sprayed with pesticides, and haven’t been fed or injected with antibiotics. 

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.

Composting: Why Is It So Important?

In early 2022, a law passed in California requiring residents to compost their food waste. The law, which is part of the state’s aggressive plan to reduce food waste and up recycling efforts, doesn’t require residents to do their own composting at home per se. Rather the charge mandates that every person or household must separate their tossed food from their trash and then dump those scraps into the city- and state-provided composting bins outside.

The idea behind California’s progressive effort is to get a handle on the amount of perishable food waste that ends up in landfills. (Food waste is the largest category of matter that fills landfills.) When food is tossed, it breaks down and releases methane, a potent greenhouse gas, and climate change contributor. Experts see this as both a detrimental habit and a lost opportunity: Trashed food emits gas and adds to landfill bulk when instead its nutrients could be benefitting soil and crops.

What Are the Benefits of Composting?

With its composting law, California is looking to mirror the work of the natural world: In nature, an uneaten piece of fruit decomposes on the ground before getting digested by microorganisms and fungi and then converted into nutrients that nurture new plant growth. Composting, essentially, does this in contained settings within our communities and cities—all the while reducing reliance on landfills. It is a win-win.

Two more reasons why composting is beneficial on a municipal and individual level include:

It enables sustainable and healthy agriculture. A challenge of modern-day farming is a depleting topsoil layer. Research shows that land degradation is happening at a rapid rate. Roughly 25 percent of the total land area in the world has been degraded, according to the Global Environment Facility: “When land is degraded, soil carbon and nitrous oxide are released into the atmosphere, making land degradation one of the most important contributors to climate change,” as stated on GEF’s site. Composting helps to replenish soil’s lost nutrients, aiding in restoring land fertility for agriculture. 

Composting supports cleaner agricultural practices.

The United States’s reliance on toxic and potentially carcinogenic pesticides and herbicides is grave. The Environmental Working Group states more than 70 percent of non-organic fruits and vegetables have residue of potentially harmful pesticides. This is serious given how these chemicals have been linked to negative health and environmental effects. Experts say that replacing pesticides with composted matter naturally emboldens the soil, thus reducing the need for pesticides. 

How Do You Start Composting in Your City?

Ideally, we would all compost our scraps at home. This isn’t too hefty of a feat, given how the marketplace for chic and easy composting bins has grown. We’d all live in cities and states that mirror California’s compost mandate. Thankfully, a growing number of cities, including Boston, are making composting easy by providing compost waste drop-off sites. To find out if your city offers this, look to the following:

1. Your city’s waste removal department. Reach out to our local City Hall or city government headquarters for a contact in the waste removal department. This contact will inform you if your town, city, or county offers compost removal services or drop-off locations. If they do not, push and ask why. (The pressing questions of residents often spark new city ordinances.)

2. Your local recycling or trash service. Your town or city may have resident waste removed by an outside non-municipal organization—something that is quite common. The name and contact can be found via your local government, homeowners association, or landlord.

3. Your local schools. More schools are developing unused land into working community and educational gardens to teach children about growing and cultivating produce. 

4. Your local farmers’ market. This is always a win for any sustainably-founded question. Chances are the local farmers and purveyors in your region have a composting system in place. Ask to see if they would accept your scraps or refer you to a service they use.

To learn more about composting visit the National Resources Defense Council. 

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.

The PrimaFoodie Guide to Honey

Honey is one of the ingredients I value most in my pantry. Its layered natural flavor, which can vary from floral to earthy to nutty, adds a sweetness to dishes. It’s an essential ingredient in my Sumactail and Basilberry Mocktail recipe. I also love adding it to dessert dishes like Baked Apple Jack to enhance the fruit. 

This sweet golden liquid is as good drizzled on roasted carrots as it is swirled into a glass of hot tea. But there’s so much more to it—and a lot that’s misunderstood. Here, we break it down.

xPrimaFoodie

Honey 101

A thick, rich, golden liquid, honey comes from the orchestrated teamwork of honeybees living in a colony. They work in harmony to extract nectar from flowers and other vegetal sources (hence the varying flavors), then engage in a detailed process of digesting and regurgitating the nectar so it mixes with their natural enzymes. Eventually this process causes the nectar to thicken into the golden, sweet goo that is honey.

Nutritional and Medicinal Properties

For centuries, cultures across the globe have been using honey for its nutritional elements and healing benefits. Research shows that honey, deemed a “flavorful liquid food of high nutritional value,” boasts numerous flavonoid antioxidants, as well as small amounts of various minerals including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. It also has a lower glycemic index than sugar.

In addition to being a nutrient-dense alternative to sugar and other conventional sweeteners, honey has many medicinal benefits— which is why ancient cultures have long used it as a cure for ailments. It naturally has anti-bacterial and anti-fungal properties, making it a protective salve. And studies have shown it to boast anti-inflammatory capabilities, to stimulate immune responses within a wound, and to provide allergy relief.  

Types of Honey 

Honey is as complex as it is delicious. This is because the busy bees that make it live in different regions across the globe and extract nectar from various sources of local vegetation. For example, when a honey is called ‘Orange Blossom Honey, this means that the bees mainly frequented orange blossoms for their nectar. The same goes for ‘Buckwheat Honey,’ ‘Lavender Honey,' ’Wildflower Honey,’ and countless other varieties. The flavor profiles and nutritional values will vary depending on where the bees have sourced their nectar.  

The Plight of the Bees

While it may seem easy enough to grab a jar of honey off the shelves, the complex world of honey's natural makers is in danger. ‘The plight of the honeybee,’ as stated by the advocacy group Friends of the Earth, is a serious issue. The globe’s honeybee population is rapidly declining due to use of fertilizers and pesticides, disease, habitat loss, and other unsustainable human-made practices. This presents dire consequences for essentially every ecosystem on earth, as bees’ pollination impacts the flourishing of countless vegetal species. Losing bees would create a great danger to our existing global food systems.

Growing Demand

Trend analysis shows a growing demand for honey—which, of course, fuels a need for its supply. As a result, honey has become greatly commercialized and industrialized to accommodate this growing need. Many commercial sourcing methods include forced, exploitative, and extractive measures and thus treat the bees with little to no consideration or care. In some industrial or commercial hives, human workers employ smoke techniques to extract bees. Others cut the queen bee’s wings to prevent her from leaving the colony to go to a new hive (thus impeding her ability to mate).  Some honeybees are fed artificial sweeteners, such as sugar water or high fructose corn syrup. This lacks nutrition leaving their immunity compromised.

Sustainable Sourcing

While all pure and natural honey is nature’s gold, not all honey on the shelves is equal. Unsustainable practices, cruel measures, and other cryptic means can often lead to adulterated, pesticide-laden, or even artificial honey. To ensure you get the highest product with the most concentrated nutrients, it’s important to look out for several things:

• Local: The best honey to get is local honey. This ensures it’s fresh and derives from nectar from the region you live in (which can be great for combating allergies). You can source good quality, real raw honey from your local farmers market. As always, be sure to ask questions about harvesting and bee treatment—and get to know your farmers.  

• Raw and Unfiltered: Raw honey is the densest in nutrients and healthy enzymes. That is because it has undergone limited to no processing from the hive to the jar, so it’s in its purest form. There may be some trace impurities in raw honey. Unfiltered honey may undergo a mild straining to remove some impurities, but it is done so in a way that honors the honey’s integrity. 

  Honey that is not marked pure raw or unfiltered means that it has likely been processed, blended with carrier ingredients (like corn syrup), or heated in a way that will jeopardize its natural purity. High amounts of heating and/or filtering often robs the liquid of its beneficial natural enzymes, chemical compounds, and antioxidant properties.

• Humane Sourcing: As previously mentioned, honoring the integrity of the bees is critical. Aim to source from local farmers who humanely care for their bees or brands who put transparency and ethics first. 

What to Look for in the Market

Like shopping for eggs, sourcing a good quality honey in the market requires a bit of a dance. The first marker: Look on the jar to find the honey’s location of origin. Again, it’s always best to purchase honey that is harvested in the region you live in.

Some markets offer honey that is labeled organic, which would ideally mean that the bees are humanely treated and allowed to pull nectar from vegetation that hasn’t been treated with pesticides. This is ideal, but nearly impossible to fully guarantee. When ethical beekeepers bring their bees to source their nectar, it’s impossible to know if the bees are always pulling from vegetation that is, in fact, organic.  Therefore, when it comes to honey in the US, the organic marker is still nebulous. Most labeled organic are a blend of honeys from other countries, usually Mexico and Brazil. 

Rather than being lured in by the ‘organic label’ in this case, look for other markers that communicate that the honey has been ethically and locally produced in your region. True Source Certified, an independent third-party verification system, is an excellent marker as it verifies authenticity, purity, and traceability of ethically produced honey.

PrimaFoodie-Approved Brands

Here are some of our favorite honey brands at PrimaFoodie. Each follows ethical beekeeping and harvesting practices:

• Honey Pacifica: With apiaries in southern California, Honey Pacifica has partnerships with local farmers to provide ample space, crops, and water for their honeybees.

• Bloom Honey: Bloom Honey is unfiltered and unpasteurized. It’s also True Source Certified.

• Blue Ridge Honey: Ethically produced, family owned, and local to California.

• White Gold Honey: White Gold is based out of Canada. Although all of us at PrimaFoodie aim to source local honey in California, this company boasts excellent standards. They produce unheated, unfiltered, untreated, unprocessed pure raw honey.

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.