Soaking and Sprouting: A Simple Strategy that Maximizes Nutrition

July 27, 2020 by Nichole Perkins in All Kitchen Wisdom

Learn about activating nuts and legumes to help the body effectively absorb all nutrients contained within.

A Food Activist’s Advice for Getting Kids to Eat Better

July 20, 2020 by Nichole Perkins in All Kitchen Wisdom

Getting children to eat more healthily and more mindfully is a complicated art. There are many obstacles. The most obvious is the need to make clean food appealing to kids. The less obvious is the need to educate them about the manipulative marketing behind their favorite ultra-processed snacks, which, according to food activist, author, and nutrition and public policy professor, Marion Nestle, is a huge issue. “The biggest barrier to feeding kids healthfully is food industry marketing to kids,” Nestle tells us. “For little kids, this is designed to get them to ask—pester—their parents to buy the products. For older kids who have their own money, it’s to get them to think the products are cool.”

The good news is that this challenge is not a lost cause. As Nestle divulges, it starts with modeling good behavior and empowering kids to think for themselves.

#1: Take a Closer Look

Taking the time to vet a label and go over each ingredient can help children understand what really is in their food. “I vote for teaching kids how to critically evaluate food media,” says Nestle. “Teach them to recognize marketing and how it works—and how to read food labels.”

#2: Be a Cooking Role Model

Kids can learn unparalleled life skills in the kitchen, including how they can be hands-on with their nutrition. As Nestle explains, “parents who cook can model how to do it and how much fun it is. You get to eat the results! Kids get to get their hands dirty, use knives, and do other fun things. Gardens help too—even radishes in pots make eating vegetables more fun.” Plus: “Kids who know how to cook will always be able to feed themselves deliciously and healthfully.”

#3: Advocate

It takes a village. This goes for raising kids and getting them to eat more healthily. Fighting manipulative marketing and the corporate food system will improve the chances of clean food and better education for all. A good way to begin, says Nestle, is to join or support an advocacy organization. “Advocacy begins with clear goals, clear targets (the people who can make change happen), and community support for the goals and methods.”

To learn more about Marion Nestle and her fight against the corporate food system, visit her site, Food Politics.

10 Games to Play With Your Child in 10 Minutes

July 12, 2020 by Nichole Perkins in All Conscious Living

On the days when there is no time to have an elaborate tea party or take out all the blankets to make a magical fort, here are ten simple games that will help foster connection with your child - all in under 10 minutes.

1. Build an Obstacle Course

Use your furniture to create a series of fun challenges. (You may need to bring in some extra chairs from another room.). Tell your child to climb over, crawl under, do jumping jacks, make funny faces, sing a song, or whatever fun obstacle you can create together.

Time it! Children love to show adults how fast they are. Timing it really gets them excited and motivated. After the first time, tell them “I think you can do it faster than that!” Encourage them to try it faster and faster. It builds their confidence and shows them how they can measure success based on their own performance and not their peers.

2. Play Hug Tag

A fun and cuddly spin on the traditional game of tag. Chase your kid around the house trying to hug them. If you catch them, you get to hug and kiss them for ten seconds. My daughter loves this game.

3. Journal

This one is great for first grade and above when kids are starting to read and write. I love the Five Minute Journals for Kids. Set a ten minute timer and spend that time quietly playing soft music and sitting next to each other as you write. It is helpful to give a writing topic, such as everything you are grateful for or what were each of your favorite parts of the day.

4. Color

Another quiet activity that is great for connection. I love adult coloring books and tombow watercolor markers. My daughter loves them, but I only let her use them when we color together because they can easily stain fabrics. She feels so special when we get to use them together and she loves picking out her color palette. It’s also a wonderful way for her to learn about primary and secondary colors and how colors fit together.

5. Produce “Pretend TV”

My daughter has a stencil pad that lights up and one day she turned it into an “iPad.”. She said she was watching Netflix so I joined her and started making over-the-top emotions. She thought it was hysterical. As she pretended to change channels, I would switch up my emotions. Now she asks if I want to watch Netflix on her “iPad” and it is a hilarious ten minute game.

6. Create a Surprise Bath

I’m not sure how this started but it’s become a regular ask. My daughter will want me to make her a surprise bath. I get out my salts, essential oils, and candles and make her a bath fit for a princess. She will soak in it for quite awhile and I will read her a story. A few times I even picked a rose from outside and sprinkled the petals in her bath. Talk about luxury!

7. Have a Dance Party

This is a great way to change up the mood in the house, especially during quarantine. We take turns picking songs and blasting them through the sound system. It is a great break from work and an impromptu way to create connection with her in the middle of the day. It also stimulates creativity. We come up with some pretty amazing dance moves.

8. Conduct Science Experiments

This is not your typical science experiment but it is a good way to use up expired products. I get out old baking soda, baking powder, anything that has gone rancid, and let my daughter go wild with mixing and stirring. She has a science kit with test tubes, droppers and microscope slides and we have lots of fun making a gooey mess pretending we are discovering new products to help save the world. When I don’t have expired products, we go out in nature and collect dirt, leaves, and grass. The trick to cleanup is to contain this in one tray or the sink.

9. Avoid the “Snake”

This game is another great way to connect while getting out some of your child’s pent up energy. Grab a jump rope or string and tie one end to a chair leg then stand far apart holding the other end. Wiggle it like a snake on the floor and tell your child to run and jump over it. If they touch the rope, it’s a snake bite and you have to tickle them to get the venom out. Make the snake smaller or bigger making them jump higher and longer. It’s another great way to challenge them and allow them to show you their strength.

10. Play Cards

I taught my daughter how to play cards at a very young age. In the beginning it was Go Fish and Old Maid. Now she has progressed to games like Uno, crazy eights, kings and rummy 500. She is quite the card shark. I always tell her I should take her to vegas with her card luck. We can have a quick card game at lunch or after dinner. It’s quick, fun and interactive.

8 Sources of Hidden Gluten

July 07, 2020 by Stacey Lindsay in All Kitchen Wisdom

Because of a prevalence of gluten-containing grains in many conventional foods, as well as a high risk for ingredient cross-contamination, gluten is ubiquitous—and it can sneak up on us in unexpected ways.

By Stacey Lindsay

Gluten: a perpetual concern, an obsessed-over topic, a sneaky substance. Made up of two proteins called glutenins and gliadins, gluten has created an upswell of concern—and for good reason. At least 1 percent of Americans suffer from Celiac disease, a serious immune reaction to consuming gluten. Furthermore, research states that gluten may negatively impact those who don’t have Celiac, often deemed non-celiac gluten sensitivity or gluten intolerance, in the form of bloating, rashes, inflammation, and a well of other issues.

The protein substance, which is present in wheat, barley, and rye, has created a sort of chasm in the food world: There are the foods with gluten and the foods without. But it’s not that simple. Because of a prevalence of gluten-containing grains in many conventional foods, as well as a high risk for ingredient cross-contamination, gluten is ubiquitous. It can sneak up on us, often in unexpected ways, including foods made without gluten-grains, beauty products, and even medications. Unless an item is marked Certified Gluten-Free, a ruling issued by the FDA in 2013, knowing whether or not you’re inadvertently consuming gluten can be a challenge. That is why we rounded up eight of the most common foods and products that unexpectedly have it.

It’s yet another powerful reminder to peel back the layers and investigate all that we put in, on, and around our bodies.

Seasonings

In an ideal world, that taco seasoning pack would only contain chili pepper, garlic powder, red pepper, paprika, cumin, and some salt and pepper. However, chances are that some wheat starch or wheat flour is in the mix. (The same goes for other artificial additives, like anti-caking agents and coloring.) Read the labeling on seasonings, as well as spices and bouillon, to make sure they only contain the spices and salt. Or better yet, create your own blends.

Soy Sauce

Since it’s not explicitly marked (and the name can be a little misleading), soy sauce tends to catch many by surprise. But turn over the label and you’ll see that the main ingredients are soybeans, wheat, salt, and some sort of fermenting agent. Luckily, gluten-free options, as well as healthier coconut aminos and tamari sauce, are widely available and pack the same salty-umami punch. (Also watch out for teriyaki sauce, since one of its made ingredients is soy sauce. Look for teriyaki made with coconut aminos or tamari.)

Condiments

Wheat is ubiquitous in conventional ketchups, mustards, relishes, salsas, and other dressings because it is a cheap and easy way to stabilize and thicken. Thankfully, many manufacturers of condiments, dressings, and sauces are now clearly stating if their product is gluten-free.

Liquor

Beer tends to be the more obvious and avoided glutinous alcohol. But it’s important to remember that many gins, bourbons, vodkas, and whiskeys are essentially distilled from either wheat, barely, or rye and therefore likely contain gluten. Look for libations that are made from potato, corn, or grapes (ideally, organically grown and non-GMO).

Deli Meats

Unless they’re labeled as gluten-free, prepackaged meats, such as turkey, ham, and roast beef, often contain salts, seasonings, and other binders and flavorings that can contain wheat gluten. Ideally, opt for fresh meats that are sustainably raised, grass-fed, and hormone-free.

Personal Care Items

Over the past several years, a growing number of skin care and beauty companies have started to create products that are gluten-free. Others have become more explicit about the fact that they do not use gluten in their formulations, but they still may contain trace amounts of gluten. The reason for this is that forms of wheat, barley, and rye are common additives to face creams, lipsticks, and other products. (Hydrolyzed wheat protein and barley malt extract are two common forms.) The Mayo Clinic states that gluten cannot be absorbed through the skin, but there is still a risk of imbibing the product other ways.

Vitamins and Medications

While it is obvious to focus on the active ingredients of a supplement or medication, it may be less so to consider the inactive ingredients. Various oral tablets and capsules contain excipients, which are inactive ingredients that serve to carry or deliver the active ingredients. Common examples include forms of lubricating salts, glidant silicas, and water-binding starches. The latter are commonly derived from corn, but some manufacturers do use wheat starch. If this is a concern, ask your pharmacists—or dissect the label.

Oats

Oats, or more specifically oatmeal, tends to be confusing. The reason is because oats are naturally free of the gluten proteins found in wheat, rye, and barley, however they can—and most often do—have traces of gluten from cross-contamination. This can happen in the field, as oats are commonly grown in close proximity to wheat and other gluten-containing grains, or in the facility, as oats and other grains are often processed under the same roof. So, it is important to vet your oatmeal to make sure it is certified gluten-free and sourced from a manufacturer that maintains the most rigid of safety approaches in their farming and processing.

If you are looking to be more diligent about ridding gluten, the Celiac Disease Foundation is an excellent resource for further understanding and avoiding the substance, as well as vetting food manufacturers’ safety practices.

What Shopping at the Farmers Market Really Means

June 28, 2020 by Nichole Perkins in All Food Activism

Shopping at the farmers market is not a matter of indulging away an hour wandering through a maze of inconsistent offerings. It is about doing something that is good for you. People who consistently buy their produce, dairy, and other provisions from their local farmers market benefit in three ways: greater nutrition, community connection, and continued learning. And that is just the start. Drawing from my own experience and research, the reasons for heading to the farmers market are wide-ranging, which make the case for turning this trip into a lifetime habit.

Nutrient dense produce. Fruits and vegetables on offer at the farmers market have been picked at peak freshness, often the morning of or day prior, which means they hold a higher concentration of nutrients. The locality of the farmers allows for this, whereas most commercial produce (organic and conventional) is farmed farther away. This calls for produce to be picked days, sometimes weeks, before it ripens to allow for it to be packaged and shipped. Research shows that these methods can cause fruits and vegetables to lose up to half of their nutritional value by the time they get to the grocery store. On the contrary, locally sourced produce has higher vitamin and mineral integrity.

Lower carbon footprint. Because farmers market produce hasn’t traveled thousands of miles to get to you, there is less of an environmental impact from its transport. Also, the farmers and purveyors are more apt to follow mindful sustainable measures in producing their products.

Greater food transparency. It is very likely that the market vendors are people closely involved in the practice, most often the actual farmer. They are passionate about what they do and are often thrilled to share their farming practices. When I meet a new vendor, I like to ask about their methods. Some questions to consider are:

Are they certified organic? If not, do they spray pesticides?

Is there risk of pesticide contamination from neighboring farms?

Do they sell what they grow?
Do they use GMO (genetically modified organism) seeds?
How are their animals housed and fed? Do they have outdoor pasture?

If the farm processes their own animals, how do they do it?

Larger food processing operations and commercial farms, even those that are certified organic, can still implement cruel practices for animals or have a high carbon footprint. This gives reason why so many are often cloaked in secrecy, in contrast to smaller local farms that tend to be welcoming to visitors and open to questions. So, talk to your vendors. They love building relationships with customers.

Vibrant flavor. Hands down, farmers market produce tastes better. A fresh tomato from the grocer and a fresh tomato from the farmers market are like two entirely different pieces of produce. The farmers market pick bursts with brightness, sweetness, tanginess, and lots of juice. The grocery store option will have a watery flavor at best. This all goes back to its being picked at peak ripeness and not having to travel so far.

Seasonality and better variety. Head to the grocery store in November and you’re likely to see the same produce that you do in June. Head to the farmers market in November and you’ll find kohlrabi, blue hubbard squash, and cardoons. The grocer’s goal is to stock the most popular and profitable pieces of produce year-round—even if that means getting it from South America. The point is, everything on offer at the farmers market is local and seasonal, which opens up a new world of fruits and vegetables that rarely get real estate in the produce aisle.

As you’ll see, shopping at the farmer’s market is part of a lifestyle shift. A consistent part of my family’s weekly routine, it is a way that we connect with our community and the foods that we eat.

To borrow from Michael Pollan, we have become a nation of “industrial eaters,” expecting to have access to any type of food at all times. This comes at the cost of our health, and it perpetuates the issue of a corrupt food system. By making small shifts in the way that we shop, we can create greater waves of change in our home, on our plates, and throughout the world.

Documentaries and Books that Explore the Way We Eat, the Essence of Cooking, and the Importance of Honoring Our Food

June 26, 2020 by Nichole Perkins in All Food Activism

Thirty to 40 percent of the US food supply is wasted every year while millions of Americans face food insecurities. The vast majority of conventional foods are made of genetically modified corn. Industrial agriculture is one of the biggest contributors of greenhouse gas emissions. These facts, as unconscionable as they are, continue to plague so much of our country. They are major faults in our global food system that leave us scratching our heads: What can be done? The answer is found in massive changes in American policies, corporate systems, and habits. Where do we start? With awareness and a deep appreciation for real food, which each of these books and documentaries offers.

Documentaries

Food Inc.

There are some scenes in Food Inc. that are so simultaneously horrifying and edifying, they’ll leave you a changed consumer. That is the point of this documentary, which continues to inform more than a decade after its release. The facts outlined are vital. For starters, mammoth corporations like Monsanto control far more than the pesticides on conventional crops. They control the foods on display in our grocery stores and how it’s marketed. Filmmaker Robert Kenner unveils the pieces of the corrupt food chain in the US, taking us on a wild, eye-opening ride from the factory farm to the processing plant to our dinner plate.

The Biggest Little Farm

This encouraging and uplifting documentary explores how a young couple turned a nutrient-depleted plot of land into a thriving regenerative farm. When John Chester and his wife, Molly, spotted the 200 acres outside of LA, they were farming neophytes. Their lack of knowledge did not couple well with the fact that the land had suffered a severe drought and needed intense restoration. Willing to fight the uphill battle, John and Molly learned everything they could, and for eight years straight they worked tirelessly to bring the land to life. They captured nearly every moment of planting, sowing, and watering on video. Today, the land is a fully functioning regenerative farm that focuses on nutrient-rich soil to grow mineral-rich food and healthy farm animals. Their story is a map to get more involved with where our food comes from, and to honor mother nature.

Wasted! The Story of Food Waste.

The late Anthony Bourdain narrates this documentary, lending his civic-minded concern to a topic he most valued: food and its potential to impact people. But instead of telling stories of eating and togetherness, this film focuses on the broken global food system that continues to produce exorbitant amounts of waste—an estimated 80 billion pounds annually in the US—while millions face food insecurity. This is in tandem with the other issues that food waste creates, including greenhouse gases and biodiversity loss. Prominent chefs and activists shed light on their efforts to fix the system, including chef Dan Barber who speaks of using product scraps in dishes. How can you look at your kitchen in a different light? What parts of the vegetable are you tossing out? And how can we demand change from the industry? This insightful film begs all these questions and more.

Cooked

We’ll read or watch anything by Michael Pollan. The journalist, author, food activist, and professor has a talent for rendering a subject into a poetic lesson. He writes about food, botany, and life in a way that is captivating and educational. He brings this skill to the screen with Cooked, the four-part series that extends from his book of the same name. In each episode, Pollan distills cooking down to four main elements—water, fire, earth, and air—and explores each of their powers to change food. The stories take us across the globe, from India to Australia to the deep woods of North Carolina. Pollan touches on the history and techniques before delving into the profound ways that food brings people together.

Books

Unsavory Truth: How Food Companies Skew the Science of What We Eat

Through rigorous scientific research, Dr. Marion Nestle reveals how the food industry is manipulating nutrition science. She explains how the most heavily marketed foods are ultra-processed, which are huge culprits in both obesity and poor diets. Nestle, who is a revered nutritionist, peels back the layers and unveils a system that is riddled with corruption and scary tactics, and driven by profit. Unsavory Truth arms us with the knowledge we need to start to make clearer eating choices that put our health first.

Salt Fat Acid Heat

Years ago, chef Samrin Nosrat audited Pollan’s food journalism class at UC Berkeley, an education that undoubtedly serviced the making of her book. In Salt Fat Acid Heat, Nosrat writes with a clarity and warmth that pulls you in. Part cookbook, part lifetime guide, this resource serves as a way to better understand the art of cooking and the integrity of pure ingredients. Rather than merely telling you what to do when, Nosrat explains the how, why, and where of food, instilling in the reader an understanding and deep appreciation. Every page is an exploration of layers and concepts, from soaking to roasting to whipping fresh cream. This is a book to keep on hand so you can reference it with trust, much like a dear friend.

Salt Sugar Fat

While we have yet to read this at PrimaFoodie, this book is at the top of our lists. Pulitzer prize-winning journalist Michael Moss unveils the corrupt world of corporate food manufacturers and giant food chains, detailing the cryptic use of marketing to get people hooked on fast, sugary, unhealthy foods. Using his groundbreaking research, Moss is figuring out how to work WITH business to change the food supply for the better.

The End of Overeating: Taking Control of the Insatiable American Appetite

Revisiting this book by former FDA commissioner, Dr. David Kessler, seems like a good idea right now when COVID-19 is severely impacting those with obesity and related chronic diseases. Kessler is armed with wisdom from working inside of the FDA-food supply apparatus, yet his book remains objective. His main premise is that the public has a right to a transparent food supply chain (knowing what’s in our food and potential related health risks to the ingredients) and that each cog in the supply chain, including all types of restaurants, be required to label the ingredients and calories in the food. Further, he addresses one of the most insidious culprits: food marketing.

The Wahls Protocol

Dr. Terry Wahls once battled such severe progressive multiple sclerosis, she had to succumb to living her life from a reclining wheelchair. Wahls, who had access to the most advanced medicine in existence, tried every treatment to ease her symptoms, but nothing worked. As she faced the possibility of being bedridden, she started looking for alternative answers, starting with her diet. Three months after adopting a combination of a true paleo diet and functional medicine, she started walking with a cane. After six months she could walk unaided. Now, she can walk, bike, and even jog. Her focus is on maximizing nutrients for the brain. Her discoveries have been revolutionary for her and her patients.

How to Make the Most of the Farmers Market

June 22, 2020 by Nichole Perkins in All Kitchen Wisdom

Shopping at your local farmers market is a wonderful way to increase the nutritional value of your food, reduce your environmental impact, and connect with your community. It can also be intimidating if you don’t know where to start. That’s where some planning ahead and strategy go a long way.

Before You Go:

Plan your meals for the week. This doesn’t have to be thorough. Even mapping out three to five meals (including plans on how to repurpose leftovers) will help you structure your trip and reduce food waste. If this seems intimidating, take a look at my meal planning basics.)

Take stock of what you have. The day before you shop (this is usually Friday for me) take a look in your refrigerator and find creative ways to use up your remaining produce and leftovers. Some of my favorite quick and easy ways to reduce food waste include chopping up leftover veggies for a pizza topping, or baking them into a quiche.

Make room. Toss any wilted or rotten produce, and any spoiled leftovers from the week. Give your produce bins a quick clean with a 10:1 water and alcohol mixture, or a 1:1 white vinegar and water mixture. (For more information on how to set up and maintain an orderly refrigerator, take a look at my guide.)

Create a list (and leave room for inspiration). Beginning with a plan helps you use discretion when buying impulse items. This can be a rough idea on a sticky note or a three-tab spreadsheet. Stick to what works for you. Perusing the farmer’s market is a wonderful way to discover new things, so allow yourself room to make one or two unplanned purchases each week. If something is unfamiliar, talk to the farmer or vendor about how to eat it. They are usually happy to share ways to prepare, cook and pair their food.

While You’re There:

Bring a carrying system. I always take a small pushcart. It doesn’t take up too much space and saves my back, neck, and shoulders. If you bring canvas bags, save your heavier items for last, and be sure you make your way through your list before adding your weekly impulses and inspirations. Keep your storage space in mind, as this will help to keep impulse purchases in check.

Walk the market. This way, you can see what the vendors have on offer that week. Stop to look at the produce. Farming can be variable, and crops can be different week to week. Once you’ve seen what is available, make your purchases on your walk back. Our farmers market stretches four street blocks. This process keeps me from getting overwhelmed and making the smartest choices.

Talk to the vendors. Not every farmer and purveyor will be certified organic, and that is okay. There are some non-organic designated farmers who still use organic practices. They may be too small to afford the lengthy and costly certification. For many small or newer farms, this process can be prohibitive. Always ask the vendor (who is often the farmer, a direct source of valuable information) about their practices.

Enjoy the experience. Approach it with a positive mindset. Plan it as a fun event with yourself, your partner, or your family. (I like to carve out an hour to really enjoy it.) Involve the kids in the process. Often, they enjoy contributing meal ideas for the week or thinking of creative ways to use leftovers.

Remember to always celebrate the small wins. Don't put pressure on yourself to do all your shopping at the farmers market. If you’re new to it, start with buying items for one meal. If you enjoy it, you’ll most likely continue this practice. Food is a pleasure, and your body and mind will appreciate the weekly dose of nutrient rich, local goods.

With Love,
PrimaFoodie

How to Keep Produce Fresh

June 15, 2020 by Nichole Perkins in All Kitchen Wisdom

I have been on a long mission to reduce food waste in our household. This is to save time and money, and to avoid adding to the gigantic problem that is wasted food in America.

Research shows that fresh produce is among the top foods that are tossed. It makes sense, as keeping fruits and vegetables fresh can be a surprisingly tough mandate. How many times has a head of crisp lettuce quickly turned into a wilted pile in the fridge? In efforts to reduce this, I’ve created a system that makes it easier to keep fruits and vegetables fresher, longer.

Refrigerator Storage

Before jumping in, a quick word on storage: If you do have produce that is wilted and old, discard it before your farmers’ market or grocery run. This will keep bacteria and other compounds from spoiling your fresh produce faster. (You can read more on that in my guide to keeping a clean fridge.) A great way to save wilted produce is to place it in a pot of water with bones to make bone broth. (You can also store it in the freezer in a broth bag for when you’re ready to make broth.) Give the fruit and vegetable shelves and bins a quick wipe-down with vinegar and water. (I keep a small spray bottle of this solution under the sink.) This is all you need in between deeper refrigerator cleanings.

Lettuce: Wash lettuce as soon as you get home from the farmer’s market. Unroll several feet of paper towel and place it on the counter. Cut off the base of the lettuce head. Put lettuce leaves in a salad spinner and fill with water so they are completely immersed, taking caution not to overcrowd. Use your hands to vigorously agitate the lettuce. If the water turns brown and gritty, dump it out and repeat the process until the water is clean. Once the lettuce is clean, dump out the water and energetically spin it dry. Place the lettuce on the paper towels in a single layer to air dry. Once dry, roll the lettuce in the paper towels and place the wrapped lettuce in a sealed reusable bag (pushing ALL of the air out before sealing) and store in the fridge. This will double—or even triple—the shelf life of your lettuce. It will also be ready to eat, making salad preparation that much easier. This applies to all lettuces except tender greens like arugula and baby spinach, which have a shorter shelf life and should be eaten within a few days of buying them.

Carrots: If you put carrots directly in your crisper, they’ll be limp by the end of the week. Instead, cut off carrot tops and discard or save for reuse. (I love to put them in a food processor and add to pesto, chimichurri, tabouli salad, or broths.) Submerge carrots in water in a large, flat, high-sided glass container and store in the fridge. If they are too long, you can cut or break them in half. This will generally keep carrots fresh for longer than a month. Change the water every so often to keep it fresh and clear. This method also works well for parsnips and radishes.

Broccoli: Airflow is important to keep broccoli fresh. Before storing in the fridge, you can slice off the end and store stem down in a jar of water, like a broccoli bouquet, or wrap the stem in a damp paper towel. Don’t wash broccoli until you are ready to eat it.

Asparagus, Celery, and Other Cruciferous Vegetables: These can be stored like broccoli in water. Cut an inch off the bottom first. Celery also lasts if stored in a sealed bag. Cauliflower can be stored in a ventilated bag in the fridge, or loose if you don’t have one. Brussels sprouts and cabbage keep in sealed bags in the fridge, ideally in the crisper.

Squash: Store zucchini and summer squash loose in the crisper. Large winter squash, like pumpkin and butternut squash, are best stored on a countertop or in a pantry.

Potatoes and Onions: These should be stored outside of the fridge in a cool, dry, dark place.

Mushrooms: Store in a paper bag in the fridge door. Keep the natural dirt on the surface until right before you cook or eat them.

Herbs: Different herbs require different storage techniques. Leafy herbs like basil should be stored upright in a glass of water, like a bouquet of flowers, at room temperature. Tender herbs like parsley and cilantro can also be stored this way. Be sure to change the water every couple of days. Hardier herbs like rosemary and thyme can be wrapped in a damp paper towel and stored in a bag in the fridge. (For long-term storage, put the bag in the freezer.) You can also make herb-olive oil ice cubes: Portion out washed, de-stemmed and chopped herbs into ice-cube trays, fill the trays with olive oil and freeze.

Berries: Store unwashed berries in the fridge in a paper towel-lined glass container with a lid. Berries last longer, especially soft ones like raspberries, if they are stored in a single layer so a large/wide, low-sided container is best.

Tomatoes: Store this fruit separately at room temperature. Refrigeration will make tomatoes mealy.

Other Fruits: Ethylene-producing fruits, like apples, avocados, and bananas, should be stored separately from other produce. They cause other produce to ripen and decay faster and will cause potatoes to sprout.

Once you get into a rhythm of honoring what a specific fruit or vegetable needs, keeping them fresh becomes an easy habit. To ensure you eat through all of your food, keep the newest on the bottom or in the back so the oldest is most accessible. And always aim to keep anything in glass over plastic containers. There inevitably may be some foods that end up needing to be tossed, but taking this in stride, and making even small reductions in waste, can lead to a huge difference.

Containers

Avoid plastic and invest in glass whenever possible. Plastic is toxic and leaches into food, and it pollutes our earth and ocean. The National Ocean Service estimates that eight million tons of plastic enter the ocean every year. The glass container will last longer than the lid, so I recommend buying from a brand that sells replacement lids, like Pyrex, Anchorage, or Snapware. Lids will last longer if you wash by hand, or don’t use the dry cycle on the dishwasher.

It’s recommended to keep eggs at the top where the temperature is most consistent and milk on the bottom in the back of the fridge where it is coldest. If something starts to go bad, remove it immediately so it doesn’t contaminate the rest of your food.

The PrimaFoodie Guide to Conscious Small Brands: Coast to Coast Edition

June 15, 2020 by Nichole Perkins in All Food Activism

The journey to clean and conscious eating has its challenges. Regions throughout the US still lack access to fresh ingredients. People are strapped for time, desire, or nutrition information. There is also an abundance of misinformation and greenwashing, as countless manufacturers continue to include harmful ingredients while claiming their products to be “natural.” These issues feed the dark truth behind the global food system.

It is because of these reasons, and many others, that we do what we do at PrimaFoodie. For too long, barriers to clean food have thwarted progress. We want to call out the bad and call in the good—the farmers, educators, and entrepreneurs who are working to provide the world with accessible, honest, nutritious food. You’ll find those pioneers in this roundup of conscious small brands.

Each of these independently owned companies distributes or produces foods that are wholesome and clean, and they do so transparently and fairly. They provide information about their supply chains and work to make their pricing fair and attainable. They also put people over profits. We believe that fairness and equality are as essential as organic and non-GMO.

This guide will be an evolving project. For this first chapter, we’ve included purveyors and makers that ship nationally (or to most of the US). We’ll continue to add to it as we explore new companies.

Like anything, a real shift starts with small steps. The more people support independent brands, the less momentum the corrupt global food conglomerates will have. This all begins with ideas, which grow into conversations and ultimately a global movement.

A Guide to Small Conscious Brands

Meat and Poultry

8 O'Clock Ranch

John and Kassandra Barton have been sustainably raising their animals on their upstate New York Farm for more than twenty years. They started out with sheep, and eventually included cows, pigs, and chickens. Today, they partner with several other local farmers and ranchers to offer humanely raised, grass-fed beef, chicken, and pork, as well as maple syrup and local CSA boxes.

Peads and Barnett

Fresh air. Open, spacious fields. Zero GMO foods. These tenets are paramount in how the founders behind Peads and Barnett raise their pigs. The humanity shows in their fresh organic pork, many that come in cuts that mirror the European, Japanese, and Chinese styles that are hard to find in the states. While their products are primarily found at several LA-area farmers’ markets and specialty foods shops, they do offer some local delivery. It’s worth sending them an email to inquire if they’ll ship to your area.

Seafood

Greensbury

Greensbury has been working with sustainable and organic farmers, fisheries, and ranches across the US since 2007. They corral products based on their strict vetting parameters, which include meats that are only grass-fed, and hormone- antibiotic, and steroid-free, and wild-caught, sustainable seafood. There’s also a section on the online market that offers bone broths and family bundle options.

Wild Alaskan

There are two huge reasons we love Wild Alaskan: Every piece of fish offered on the site is wild and sustainably caught. And two: The site makes shopping easy and transparent. You can choose from various boxes (some all salmon, some whitefish and salmon) according to price. It’s efficient and clear.

WildLocal

Seafood is Ben Hyman’s passion. After spending twenty years on commercial fishing boats and seeing a lack of respect, sustainability, and transparency in the industry, he launched WildLocal. As the name suggests, Hyman focuses on seafood line-caught in the Pacific waters outside his Ventura, California base. You can shop the weekly fisherman’s catch online and have it expressed delivered on ice. (But if you’re in Southern California, it’s worth catching Ben and his team at one of the local farmers’ markets they attend in and around Santa Monica, Santa Barbara, and LA.)

Baked Goods, Chocolates, and Other Sweets

Sweet Laurel

It’s impossible not to fall for everything Sweet Laurel. Their whole-food baked goods have the ability to render the biggest sugar lover speechless with one bite of their organic, grain- dairy- refined sugar-free treats. Co-founder Laurel Gallucci has a talent for whipping together minimal whole food ingredients to make spongy cakes, gooey cookies, crumbly shortbreads, and decadent pies that rival any conventional confections. She and co-founder, Clair Thomas, have brought these recipes to the mainstream with their Pacific Palisades bakery. But if you’re not in Southern California, they divulge their secrets in their cookbook, and offer an assortment of baking mixes, ingredients, teas, and coffees online.

Hopf Chocolate

Founder Andrea Hopf does everything with intention and meticulous care. Her love for pure, raw, organic foods stems from her upbringing in Germany and fuels her line of high quality, vegan chocolates. Each treat contains the purest raw and organic ingredients—creamy cacao butter, plant nectars, quality spices—that makes for treats that are rich and indulgent. (The recipes are also high in natural minerals and contain no refined sugar.) Andrea has extended her line to now include nut butters, vegan cookie dough (a glorified nut butter treat meant to eat straight out of the jar), hot cocoa, and nut milks.

Grains, Nuts, Seeds, Spices, Beans, and Breads

Vision Sprouts

This husband and wife team produces the creamiest organic nut butters we’ve had. The secret is in how they stone grind the sprouted nuts, using no heat to retain the maximum amount of nutrients. (We love their Sprouted Almond Butter over fresh strawberries for dessert.) They also specialize in organic sprouted beans, seeds, and nuts (all of which they ship nationally), as well as organic microgreens that are available for customers in their Southern California region.

One Degree Organic Foods

One Degree is taking transparency to the next level. On every package there is a scannable QR code that links to literature and videos about the ingredients, farmers, and practices that went into making that specific product. All of their cereals, breads, granola, flours, and seeds are non-GMO and organic, as well as free from glyphosate, colorings, and other additives. You can’t shop their goods directly from their site, but Thrive Market and a handful of other online purveyors offer their goods.

Diaspora Co.

Diaspora founder Sana Javeri Kadri sources spices that “are an expression of the land they’re grown on, and the heirloom seed that they’re grown from,” she says. Kadri works directly with single organic farms that deliver the brightest, most potent spices and pay their workers a fair wage. The result is a product that you can feel good about—and one that is unparalleled. Diaspora’s turmeric is bright and zesty, its chilies are complex and deep, and its peppercorns are fruity and layered.

The Philosopher’s Stone Ground

Another maker of incredible small-batch, stone ground nut butters. Full of enzymes, nutrients, and flavor, these butters are creamy and smooth—and they only contain sprouted organic nuts and a handful of other organic, fair-trade ingredients.

Katinka’s Nourishing Kitchen

Katinka is a nutrition expert and yogi who makes nutritionally dense, grain-free clean baked goods. She uses only vegan, low glycemic, gluten-free, non-GMO whole ingredients in her mixes, which she handcrafts in small batches. Her breads are some of the rare gluten-free options that aren’t laden with vapid starches.

Boundbrook Farm

Located in Vergennes, Vermont, Broundbrook Farm specializes in small-batch ecological organic rice farming. They are one of the few farms in the US that mirrors practices borrowed from Japan, in which they use their beloved ducks to help tend to the rice fields to control the pests and weeds. You can order their white and brown rice to be shipped.

Kandarian Organic Farms

Larry Kandarian is a true steward of soil. A farmer with nearly three decades’ experience, he follows sustainable, organic practices and puts integrity first. This shows in the variety of beans he cultivates on his farm, which we think are the best around. He also produces ancient grains, lentils, seeds, and organic herbs and spices, all of which are available for order online.

Online Grocers

Imperfect Foods

Imperfect Foods brilliantly offers a solution to major roadblocks in our food system: copious waste and unaffordability. The online marketplace offers a large array of organic fruit, vegetables, meats, poultry, dairy, nuts, and more at about 30 percent below the average grocery story price. The cost savings comes from Imperfect’s model, which sources produce and other foods that are deemed ugly (fruits and vegetables that have been tossed aside because of their dents or imperfections), undervalued, excess inventory, or lacking in demand. You need to still be diligent when shopping here, as not all items are organic and the brands can vary. Imperfect also provides grants to nonprofits that are working to make our food system more inclusive, transparent, and healthy.

Thrive Market

Thrive Market is the result of four founders who were steadfast on offering nutritious, small brand natural products at affordable prices. In 2014, the team launched an e-commerce grocery store that does its due diligence in sourcing products that are organic, non-GMO, and sustainably made. What we love is how easily navigable it is: Items are divided into obvious market sections—food, meat & seafood, apothecary, home, pets, etc.—and also according to dietary and lifestyle needs. The company creates its own line of products, and more recently started offering wine that is free of added sugars, pesticides, GMO yeasts.

Kids and Cooking: Safety Essentials

June 08, 2020 by Nichole Perkins in All Kitchen Wisdom

I love cooking with my daughter. It is a wonderful way to bond, and the experience allows me to teach her important life skills and instill in her a passion for healthy food.

The kitchen is a place to learn, grow, and build self-esteem. It is also a place filled with possible hazards, considering the sharp knives, hot pans, and other potential harmful tools. That is why it’s important to alter your cooking habits to keep your children safe from accidents. The following simple guidelines can help to ensure that cooking with your children is safe, fun, and rewarding.

Everything In Its Place

Creating dedicated and separate workstations for you and your children is important. This allows your child the space to work away from sharp objects. Keep the areas clean and organized so you don’t risk knocking something over. Children also feel empowered when they have their own space. I love this toddler tower, or you can use a chair with the chair back against the counter.

Heat Safety

Heat is one of the most dangerous things for children in the kitchen, and it’s one of the easiest things to safeguard against. Get in the habit of turning pot and pan handles in and away from other burners on your stove so your child can’t accidentally knock them over. Always test handles before grabbing them with an oven mitt or a folded thick towel. When using the oven, never stick your arms inside to remove pans. Always pull the rack out first, then retrieve your dish (unless you have elbow-length oven mitts). Children need to be strong enough to pull out the rack before they can use the oven by themselves; my six-year-old still struggles with this, so she knows to ask for help. If you have a gas oven, open it very slowly after turning on the broil function, as heat can pool and cause flames to erupt when exposed to more air.

Sharp Matters

There are several precautions you can take to keep your children safe from knives.

Most importantly, keep knives out of reach at all times, even if you are just turning around to grab something. Always set the knife down flat on a cutting board placed at least six inches from the edge of the counter. Even an adult can accidentally knock off a knife if they brush too closely to a counter. Always set a knife down when you’re not using it. Never turn around or gesture while holding a knife. This sets a good example, as kids tend to talk while waving around their utensils. Use two hands to cut, one hand holding the knife and the other holding the food. The hand holding the food should be in a claw position, so fingers don’t end up under the blade. Hands should never rest on the cutting board.

When washing knives, dry them immediately and put them away. The proper way to hand someone a knife is by the handle with the blade pointing towards you, so they can grab the handle. Keep your knives in top shape by regularly honing them to even out nicks and sharpening them as needed. All knives can be dangerous, but a dull knife even more so because it requires more pressure to cut, which gives you less control over the knife, increasing the chance for it to slip. I am not a melodramatic person, but I do not take unnecessary risks in the kitchen. Making these habits a part of your everyday behavior keeps everyone safe.

Knife Rules for Children

Allowing children to use knives in the kitchen is a personal decision based on your own comfort level. I believe that if you can provide proper and close supervision, you can teach your children to use knives safely, so don’t immediately dismiss them as irresponsible or not ready. When given the opportunity, kids can learn to do a lot, especially if you are patient.

I began gradually introducing my daughter to knives and knife safety when she was a toddler. She began cutting with a wavy chopper more independently when she was four and graduated to using a kids’ steak knife around five. More recently, at six, she started practicing with a paring knife. Older children can use knives more safely with less supervision, but you need to give them the tools to succeed. I recommend Montessori knives. Start young children with nylon knives, and from there, you can move to a stainless-steel wavy chopper. I actually skipped nylon knives and started with the wavy chopper. There is another wavy chopper with a handle, but I find it to be a little difficult for small children to use because they lack the motor skills and manual dexterity to grasp it. By the time they can properly use it, they are likely ready to use a paring knife with close supervision.

Every parent knows their child best, but here are some general guidelines for what kids of all ages can do: Very young children around three can use dull knives to slice soft foods like strawberries and spread nut butter onto toast. Around five they can slice harder foods with crinkle-cut knives, and around six they can use a small paring knife to help prepare ingredients. By eight, most children are ready to use a chef’s knife under close supervision, putting them in the running to become your little sous chef.

No matter how old your children are when you start cooking with them, or how far along they are in their kitchen savviness, all children need the same things: to have emotional and physical readiness, be able to follow instructions, and have an interest in learning. When kids really want to do something, they are more likely to focus and to follow safety directions. Have fun with them in the kitchen. Let them choose a delicious recipe they want to eat, pick a time when you aren’t rushed to cook together, and expect imperfection. It’s okay that the cookies are misshapen and different sizes. Your kids will be so proud of their own creations.

With Love,
PrimaFoodie

The Case for Keeping a Clean Fridge

June 06, 2020 by Nichole Perkins in All Conscious Living

When doing an overhaul of your life, and deciding to eat differently, your refrigerator is a good place to start. A clean and organized fridge eliminates the frustrating clutter of expired food, and reduces the number of decisions you have to make when mealtime comes around. Everything—from produce to meats to homemade sauces—will be fresh, clean, and in their place. This will be the difference between slamming the door and saying “forget it, let’s order takeout,” and feeling inspired to cook a healthy meal.

There are so many other reasons to keep a tidy refrigerator and freezer, all of which go way beyond my love for an organized space. A streamlined fridge impacts your health, your bank account, and the Earth. It also supports family members with allergies, food sensitivities, or healing diet protocols. As I unveil below, a clean fridge is an anchor to a clean and conscious lifestyle.

Reduces Food Waste and Increases Money Savings

Wasted food is one of the biggest problems facing our food supply. According to the FDA, the United States is the global leader in food waste. Nearly 30- to 40-percent of the food supply is not eaten and eventually thrown away. Food is the single largest component taking up space in our landfills.

Closer to home, not eating everything you purchase is not just bad for the environment, but it’s an expensive habit. High-quality ingredients cost more, and poor meal planning or storage results in throwing money away. In my house, we have a zero-food waste goal, which keeping an organized fridge helps me to achieve. An organized fridge allows you to see everything you have. This means you won’t accidentally buy the same thing twice. It helps with meal planning, making it easier to have a specific purpose for each item, including meals, snacks, and even leftover ideas. I store all homemade sauces, dressings, nut milks, and leftovers in glass containers and label them with expiration dates.

Protects Gut Health

An organized fridge also cuts down on overcrowding, which allows for air to properly circulate around your food, extending its shelf life and keeping it as fresh as possible for longer. Spoiled food can grow both bacteria and mold, which is an airborne fungus with spores. Mold can make you sick—one group of mold is a mycotoxin, which can cause cancer—and can also trigger or intensify other health issues. Bacteria and mold cause the rest of your produce to decay faster, leading to food and money waste. Spoiled food is a culprit in food poisoning. And the introduction of harmful bacteria to your gut creates an imbalance that burdens your digestive system, which is already working hard to keep you healthy.

The Clean Fridge: A Step-by-Step Guide

#1. The Clean-Out

The first step to a clean fridge is deep cleaning it, which means removing everything and thoroughly cleaning it inside and out. You don’t need strong chemicals or bleach to do this. Use a 1:1 mix of water and white vinegar, adding ¼ cup of baking soda for every quart of hot water if you need to scrub it. You can also use a natural cleaning product—but remember, food absorbs odors, so it’s best to use unscented products. Many fridges allow you to turn off the open-door indicator, so check your instruction manual before you start and you won’t be annoyed with the beeping.

Begin by gathering your supplies. You’ll need a cooler bag or ice chest, plastic bags, rubber gloves, cleaning solution, sponges, and microfiber cloths. Take out everything from your fridge and store highly perishable items in a cooler while you clean. Check the expiration dates on all store-bought products, throw out anything expired. Make a note of things expiring soon so you can use them. Remove all shelves and drawers, wash them in the sink with your cleaning solution, rinse thoroughly in hot water, and wipe dry. Don’t forget the refrigerator door seal, which is frequently missed. Repeat this deep cleaning every six months.

Once you give your fridge a deep clean, it’s easier to keep it clean. Once a week, wipe down the interior, including bins, and the exterior of your fridge. This can be part of your regular housekeeping routine. You can use a 10:1 water and alcohol mixture, or a 1:1 water and white vinegar solution to clean it. If you work through most of your produce weekly, it’s easy to pull out the few things that last longer and quickly wipe each drawer and shelf.

#2 Categorize

Take a look at how you like to eat and cook, then designate certain areas or shelves to the most important categories. Leftovers can take one to two shelves. Your family will quickly learn to look here first when they open the fridge. Store produce in the bins. For the most part, vegetables generally last longer in a high-humidity environment where there is little airflow, and fruits do better in low humidity environments with more airflow, so store them in separate bins with the appropriate humidity setting. Keep ethylene-producing fruits (those that continue to ripen after being picked) such as bananas, apples and avocados separate from other food, as ethylene can cause other foods to spoil more quickly. Keep snacks for your children in an easy-to-reach spot. I’m not a huge fan of snacking as an overall rule for anyone, but sometimes we do need a snack. Having a designated refrigerator space for kids is a great way to cut down on negotiations and encourage independence. Treat your fridge like your personal grocery store. When you make or buy a new nut milk or bone broth, put it in the back and move the older ones in the front, which ensures the oldest will be consumed first. Most importantly, keep things visible. When you see food, you’ll eat it. When food is hidden, it can sit in your fridge until it goes bad.

#3 Acknowledge Food Restrictions and Special Diets

Dealing with food limitations can be difficult for people on restrictive diets. That mental burden can be even heavier when food restrictions cause conflict in families who don’t all want to adhere to the restrictive diet. You can make it as easy as possible for everyone with a few simple processes. First, have a conversation about “tricky foods” with all family members, housekeepers, and nannies. They are more likely to follow the procedures if they understand why they are essential. Next, dedicate a corner of a shelf or a row on a door for a family member with a special diet so they can easily find their food. Finally, label food with something quick and easy to write. We mark our food with removable tape and write an “N” with a circle around it and a line through it, so everyone knows it is not okay for Nichole to eat. When you have houseguests, walk them through your food storage protocol or print out a laminated cheat sheet in a visible location in the kitchen.

At first, cleaning and maintaining an organization fridge may seem like a mundane task, one that you don’t have time for. But once you make it a habit, opening your refrigerator will no longer bring you frustration—it will be a satisfying moment that offers a well of cooking possibility.

With Love,
PrimaFoodie

Important Life Skills Kids Learn in the Kitchen

May 26, 2020 by Nichole Perkins in All Kitchen Wisdom

Since she was an infant, my daughter, Dagny, has been watching me cook. I would set the Babybjörn on the kitchen counter, giving her a clear view as I chopped and prepped. I’d hand her vegetables and cups to play with. When she was old enough to stand, I would set up her workstation where she’d “help” me wash produce, sort things, and pull off stems. Sure, it made things take a little longer, but all of this was building her confidence. She felt useful.

Kids learn essential life skills in the kitchen. They see firsthand what whole vegetables look, feel, and taste like. They also understand the energy, intention, and love that is needed to properly care for themselves. It is for these lessons, as well as the following, that time spent learning to cook can embolden children, giving them confidence for the rest of their lives.

1.) It boosts self-sufficiency.

I resolved early on that my daughter will know how to cook for herself. She can choose to eat out or buy packaged foods, but she will know HOW to cook real food when she chooses to do so. When children have the skills to make their own food, it empowers them to be self-reliant.

So often, we reach for the easiest thing, even when the more nutritious option requires only a few minutes of preparation. But if we are not accustomed to putting in the work, the task can seem much bigger than it is. The practice of preparing healthy foods becomes easier after spending time in the kitchen. Teaching kids these skills allows them to learn to prepare the healthier options. They start to conjure the images, smells, textures, and flavors of the dishes they crave. It takes time, but it steadily sets them up for success.

2.) It inspires healthy habits and patience.

Having the wisdom to cook teaches kids to sit with their desires and cravings before binging on processed treats. They learn to consider what goes into the food rather than quickly stifling an emotion with a packaged snack. Sometimes, we are just bored, thirsty, or dealing with uncomfortable feelings and we seek immediate relief. By having to wait and put in the work to make something, it teaches kids to take a pause. Often that’s all it takes to move through an emotion and move on.

This is also linked to empowerment. Babies and small children show their power through eating—or not eating. This stems from our innate human need for control. Inviting children to take part and invest in the process of making healthy dishes often motivates them to eat better. When a child feels that something is their idea, they are more likely to support it all the way through. This significantly reduces resistance at the dining table, something every parent can appreciate.

3.) It builds reading comprehension and problem solving.

Oftentimes, I’ll have Dagny look through my cookbooks and pick something out to make. Learning to cook provides an effective way for children to build their reading and math skills. Cookbook material is fun and inspiring. It’s often technical and involves words that aren’t often used in everyday conversation, which helps to broaden children’s vocabulary.

4.) It increases safety.

Kids learn by watching. I started showing Dagny the importance of taking care around sharp knives (saying “ouch!” as I pointed to the blade), hot stoves, and pan handles (sucking in my breath as I pointed to the flame). Rather than telling kids what not to do, this approach teaches children what they need to do to stay safe. Just like looking both ways before crossing the street, they’ll know to place a knife away from the counter’s edge to avoid accidentally bumping into it and knocking it on the floor (and onto their foot). Ultimately, grown-ups are responsible for their children’s safety. I never take this for granted. I do believe, however, that these moments in the kitchen teach children basic safety skills.

5.) It encourages smart judgement.

When children know how fresh cilantro smells, and what brussels sprouts on the stalk look like, they will naturally make wiser decisions when it comes to ingredients. They develop a better appreciation for real foods. For instance, if your little one knows the basic ingredients in chicken soup, they’ll be more apt to question why there are twenty-five convoluted ingredients in Campbell’s Chicken Noodle Soup. What is soy protein isolate for? What IS “flavoring?” This is not to say that children still won’t reach for the brownies and cakes. We all do. But they’ll be keen to follow a diet with more whole fruits and vegetables and few processed items.

6.) It creates memories and honors traditions.

Cooking is how my late mother-on-law showed her son that she loved him. They often light-heartedly argued in the kitchen because of their competitive nature. Regardless, he appreciated those moments. As we chop and measure with children, we bond. We also create memories, as these multi-sensory experiences stay with us. The song playing in the background. The scent of fresh rosemary. The rainbow of colors on the cutting board. All of these tangible things create memories from which children learn and grow.

My hope is that you can create a space with your children, or perhaps your nieces and nephews and the children in your life, for cooking, for being that mentor and creating special memories while helping kids build life skills.

Love,
PrimaFoodie

Chef Talk: A Holistic Take on Spices

May 16, 2020 by Nichole Perkins in All Food Activism

I've always admired the way Chef Amanda Ramirez elevates a dish, using only a few fresh ingredients to open up channels and profiles. She is also a wealth of knowledge when it comes to food and whole, clean ingredients.

Honoring the Modest Moments

May 10, 2020 by Stacey Lindsay in All Conscious Living

Reaching our goals is no easy feat. To create any change requires consistency, gumption, and ultimately belief in ourselves. But so often, we focus too much on the end game rather than the success along the way. It is there, in the process, where the greatness exists. That's why at PrimaFoodie we want to celebrate those small wins. They may seem more limited in size, but they add up to remarkable things. We want to be so many things.

By Stacey Lindsay

We want to be successful. Accomplished. Present. Innovative. And—perhaps most of all—we want to be finishers. That is, we want to "crush" the lofty high goals that we set for ourselves. We want to reach the end game so we can move on to the next thing.

The word "crush" has taken a front-row seat in our modern lexicon (along with "kill"). To "crush it" today means to exceed the goals we've made for ourselves in an exclamatory way. While accomplishing something is positive, there’s an underlying stressful connotation to this saying: Everything we do or want to do seems to be laced with an all-or-nothing mentality: We crush it or we don't. We kill it or we fail.

This rigid expectational mindset is everywhere. There's a shared impulse to overachieve, which stems from an unremitting way of life that has blossomed in America. We leave no wiggle room, be it in how we parent, how we move forward in our careers, or how we take care of ourselves. It's all or nothing. Couple this with the fact that every facet of our lives now seems to be an opportunity to multi-task or commodify. If we aren't spending every minute working to get smarter, healthier, fitter, richer, or better then what are we doing?

One thing we're doing is hurting ourselves. When we give more credence to the things we don’t accomplish, we actually feed into a greater cycle of failing. Research over the past decade has shown that when we don't work to control our self-criticism it can negatively impact our progress in meeting our goals. (Separate research links self-criticism to depression.)

What this all-or-nothing approach also does is keep us from missing out on the deep enjoyment that comes from the things in-between the idea and the goal. Instead of looking at the end game, if we take pause and look at the smaller wins—be it one less cup of coffee or taking the stairs instead of the elevator—we're more likely to continue moving forward on that path. Jenny O'Dell perfectly captures this in her book, How to Do Nothing. She writes that "patterns of attention—what we choose to notice and what we do not—are how we render reality for ourselves, and thus have a direct bearing on what we feel is possible at any given time." There is a "revolutionary potential" to taking back our attention, O'Dell continues. We can find pleasure, satisfaction, and encouragement from the wins that we've so long been overlooking.

Because it is in these nuances that the joy lives. These smaller wins, the moments that build to the next, count for way more than we give them credit. I believe we need to give them more credence. We need to learn to be more compassionate and generous with ourselves—which research touts as a way to promote self-growth and accomplishment. Instead of giving in to self-loathing over not completing a new at-home workout routine, why not focus on the fact that you signed up for it in the first place? That’s a win. Or rather than dwelling on the fact that you ate the entire chocolate bar, why not pay attention to the dried herbs you swapped out for fresh cilantro in your dinner? These things may seem meager but, in fact, they're huge. Small shifts add up to great things. It's simply up to us to see that.

We are living in uncertain times. Each of our situations is different but our collective front against a health epidemic is the same. We need to—more than ever—be good to ourselves and lean into the modest moments. After all, it is these small wins that lead to great things.

It is these small wins that make us human.

Stacey Lindsay is part of the PrimaFoodie team. A longtime journalist, she was formerly the articles editor at goop. Throughout her career she has covered the topics of women’s issues, philanthropy, veterans' rights, climate change, civic engagement, and financial health for various print, digital, and TV outlets.

My Organized Pantry Manifesto—and a Step-by-Step Guide

May 09, 2020 by Nichole Perkins in All Conscious Living