Rethinking Our School Meal Programs

In the US, we count on schools to provide accessible, nutritious meals for our kids. In many cases, the meals children eat at school account for half of their caloric intake each day. For children living in income households that face food insecurity, school meals are seen as “a nutritional safety net.”  This underscores two critical things: the role school lunches play in a child’s health and development, and our need—as parents and guardians—to ensure the food served is nutritious and accessible.

We can do better with our children. I believe there is a healthier approach within reach, if we’re willing to move away from the entrenched norms, buck the system, and start from scratch.

The Healthiest Head Start

Before looking at the solutions, it’s important to see school lunches for what they are. Many see the meals provided to children as a given in exchange for paying taxes or tuition. But what is the quality? Research over the past two decades shows that cafeteria meals to be high in sodium and processed foods, which means they fall short of feeding our children in the most life-affirming ways possible. It’s important to note that children are in an unfair position. Obesity affects approximately 13.7 million children and adolescents ages 2-19 in the US, and its prevalence is greatly affected by socioeconomic status. 

While various pieces of legislation have passed to ensure children receive higher quality meals with more vegetables (a great deal of effort was made by First Lady Michelle Obama), these intentions still fall short, which means it can’t be left to our government to solve the issue. We need to step in.

A High-Profile Advocate Kick-Starts the Conversation

You may remember Jamie Oliver’s Food Revolution, the series that chronicled the celebrity British chef’s campaign to take on heart disease, diabetes, and other weight-related diseases in the US and UK by starting with the way our kids eat. In Season 1, which aired in 2010, Oliver focused his efforts on Huntington, West Virginia, statistically one of the unhealthiest cities in the US. The popular chef and health campaigner sought to make strides in the school meal systems in West Virginia, changing minds and transforming menus in a predominantly feel-good experiment in rural America. 

In its second season in 2011, Oliver brought his crusade to Los Angeles, home to the second largest school system in the country. Unlike In West Virginia, here he faced pushback. The Los Angeles Unified School District board of education refused to allow Oliver to film in schools and his subsequent attempts to circumvent their decisions in creative ways. The Los Angeles Times reported the drama centered around school district officials’ fears that the series wouldn’t paint the districts’ prior efforts in a positive light. As quoted in the article, “There certainly was drama and conflict in Huntington as Oliver cajoled cafeteria workers and met with families to try to reform eating habits.,” said district spokesman Jedd Flowers.”

After two episodes, the second season ended abruptly, as did the chance to expose viewers to the changes that could be made possible in our country’s school systems’ meal programs.

Setting the Table for Future Generations’ Success

While Food Revolution fell short of its promises, what lessons can public school systems learn from these game-changing attempts? I believe a lot—as well as a great deal of inspiration.

Here are a few promising case studies that represent programs enacted in schools across the nation, both private and public. Each of these programs has committed to changes ranging from small updates to complete overhauls, but all are headed in the right direction to make a real difference in a child’s health and success.

Hilary Boynton at Manzanita School

One of my most important missions with PrimaFoodie is helping parents educate their children about the food they eat. Kids are powerful advocates; by involving them in these daily decisions, they become more engaged and empowered. Hilary Boynton, a certified holistic health counselor, cook, and author, believes this. A mother of five, Boynton was dissatisfied with the quality of lunches her kids received at their local school in Southern California. She refused to accept the status quo and eventually took over the lunch program at Manzanita School, working hand-in-hand with local farmers and food producers to create affordable, nutrient-rich meals every day. Boynton shares her extensive nutritional knowledge with parents, educators, and home chefs through her Lunch Leader Training Academy, a week-long intensive retreat that offers hands-on strategies for cultivating a healthier approach to nourishing families and communities.

Food2You

Starting with locally sourced, seasonal ingredients, the Chicago-based catering and food service management company Food2You feeds children in daycare centers throughout the city and suburbs. Founded by Chicago native Gregory Ingles in 2005, Food2You specializes in nutritionist-approved breakfast, lunch, and snack meal plans that exceed all Federal and Illinois State Board of Education guidelines, as well as those in the Child and Adult Care Food Program and the National School Lunch Program and School Breakfast Program. Executive Chef Charles Jones and his team craft delicious dishes that kids actually enjoy eating. Food2You works in tandem with the Partnership for a Healthier America, supporting the organization’s Shaping Early Palates initiative. The goal of this ambitious program is to create options to help parents raise veggie lovers by cultivating healthy palates and creating a lifelong desire for nutrient-rich foods — especially vegetables — among children. 

Project Bread’s Chefs in Schools  

Project Bread is an anti-hunger organization that connects communities to stable food sources and advocates for policies that make food more accessible. The program’s innovative Chefs in Schools initiative highlights the importance of food education.  The program, which launched in 2006, partners chef educators with school cafeteria staff to boost menus and provide food choices that are more nutritious, appealing, and culturally appropriate.

Corry Area Primary School

In a dynamic demonstration of what is possible when school administrations collaborate with private health-focused organizations, Corry Area Primary School in Erie, Pennsylvania, was named one of the nation’s first Blue Zones Project Approved schools. Stemming from the influential New York Times bestseller The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest by National Geographic Fellow Dan Buettner, the Blue Zones Project aims to improve health and wellbeing by making healthier choices easier and more accessible for everyone.  As part of a larger, community-wide initiative, school officials collaborated with Blue Zones Project experts to implement the essential elements that make up a Blue Zone: nutrition education, increased physical activity, and more mindful choices incorporated into each day.  

The Case for Doing Better

Revamping school meal programs can seem like an overwhelming (perhaps impossible) task, especially during a time of great need in our nation. But it is one of the most critical issues we need to face. Research conducted by the School Nutrition Association summarizes what’s at stake: “Balanced nutrition throughout the day contributes to student success in and out of the classroom. Research demonstrates that school meal programs play an important role in supporting obesity prevention, overall student health and academic achievement by improving children’s diets and combating hunger.”

Here are ways you can make a difference in your children’s food choices and your area’s school meal programs: 

• Start early at home. Create connections between your children and the foods they eat. You can make this fun—bring your kids to your local farmers’ market and grocery store, have them help you with meal preparation in the kitchen, and encourage the development of their palates as soon as they start eating solids (and even sooner through the mother’s in utero diet) with a wide variety of healthy options. 

• Don’t be afraid to ask questions of your school’s administration. Short of complete overhauls, what easy, affordable solutions exist to make the meal programs at your children’s school healthier? Can you, as a parent, become more involved in proactive, productive ways? 

• Think outside the (lunch) box: What resources are available in your community? Are there like-minded local chefs, farmers, food producers, and food service organizations whose products and services you could tap into? Are there government programs or other grants that could help improve the quality of your school’s meal programs? 

The chances of schools adopting changes are much higher if you make it easy for them to adapt. Start by demonstrating the problem, then present them with viable solutions. As parents and community members, we can all do better, and those steps start with us. Our kids are counting on us.

Why We Need to Be Thinking about What’s in Our Wine

By Stacey Lindsay

For those of us fortunate enough to be able to consider what we put in and on our bodies, our awareness creates a quilt of information. Learning jarring facts about one product weaves into questions about another: If these chemicals are in this olive oil then what’s allowed in my face cream? Yet for many Americans, wine—one of the most popular drinks in the US—is still consumed without a thought about its ingredients. And this is a concern. 

Commercially made wines are often created from industrial farmed grapes laced with chemicals that are manipulated with artificial additives and technological tricks. Makers will resort to using egregious practices to ensure the greatest volume and perceived quality results—without any concern for the impact this has on consumers. “The commercial wine industry is much like the commercial food industry,” says Todd White, founder of Dry Farm Wines, a health-focused, lab tested natural wine merchant. “The goal is to produce more volume for less cost, which ultimately increases profits.” 

In the US, the FDA approves of 76 additives for wine. These include artificial dyes, genetically modified yeast, and various animal byproducts like isinglass (dried fish bladders that are used as a filtering agent), and casein. (Not to mention, adding sugar to wine is widespread in the commercial industry.) For people who drink wine regularly, these chemicals can build up in the body, potentially causing harm. Some researchers in the field have begun measuring the amounts of glyphosate in wine. Other experts link the common wine hangover to all the junk allowed in the juice. 

What this all reveals is a critical missing piece: transparency in labeling. Currently the only ingredient mandated to appear on a wine label in the US is added sulfites. This means all the extras—the thickeners, the dyes, the flavor manipulators—get swallowed without an inkling. If we knew our ’97 Napa pinot had a hint of PVPP, an artificially made plastic substance, we’d likely pass. 

Consumers aren’t the only victims. The commercial wine industry is rife with exploitive and ecologically disruptive practices that include heavy machinery, monoculture practices, and widespread irrigation that wreak havoc on the earth. “As a whole, these practices are often depleting nature instead of supporting it,” says White. “They can remove the diverse plant and animal life as well as decrease the health and balance in soils.”

These days, activism around cleaning up the wine industry exists at every point of the process. Farmers, vintners, distributors, and sommeliers are shedding light on what’s in and around the bottle. Believers are supporting the movement for natural wine, also called low-intervention or clean wine, which touts juice that is made with organic or biodynamic grapes and the least amount of intervention, additives, technological hacks, and chemicals. Although it is nebulous, as there are no labeling requirements for a clean or natural wine, this movement is very promising—and it encourages us to look at our wine the same way we do our food.  

Much of the deep work is happening within smaller distributors and companies, like Dry Farm Wines, that are both acting as educators and gatekeepers of certain ingredients and practices. “It’s almost impossible to know exactly what’s in the majority of wines, which is why we are extremely strict about the criteria that makes up a ‘Dry Farm Wines certified wine,’ says White.

Still, the responsibility lands on us, the consumer. What we choose to support and purchase will echo and perpetuate the problem. Or what we seek to uncover and divest from will help to shift the energy toward a healthier, safer, more ecological wine industry. There is no quick fix. Just like our eggs, personal care, and everything else, we are left to do the parsing ourselves—and this gets trickier than ever without an ingredients label providing some compass. 

But we can start by asking questions.

Tips for Discovering Clean(er) Wines

It’s the wild west when it comes to seeking a wine that is unadulterated and made from environmentally ethical practices. But thankfully, great strides have been made and more people are looking for less additives and more of the real juice. Although we can’t (just yet) give you a straight shot to the best wines, we can give you a checklist that works for us here at PrimaFoodie.

1.)   Ask your local wine shop owner. Small wine shops are abundant in the US and so many are stocking their shelves with more clean wines. These owners are often passionate about what they do (and friendly—they work around wine, after all!) and willing to answer your questions and inform you about the clean wine they stock. Simply asking “I’m looking for wines with minimal additives and responsibly farmed grapes” is a powerful way to start.

2.)   Follow the distributors doing the work. Dry Farm Wines is one of a handful of excellent pioneers in the field right now. As a wine merchant, Dry Farm only sells and supports wines that come from farmers and makers supporting organic agriculture, small farms across the globe, biodiversity in soil, and saving water. They also lab test their wines for additives and toxic chemicals.

3.)   Explore the makers. The clean and natural wine movement is filled with knowledgeable people. Many of them are women- and family-owned. A few American makers to start with include: Subject to Change, Martha Stouman, Horse & Plow, lady of the sunshine, and Donkey & Goat. Like other products, it’s important to shop small and support the conscious makers who care to make a difference.

4.)   Look for the biodynamic and organic label. This certification speaks to the grapes only. Unfortunately, a certified organic wine can still mean that there have been toxic chemicals added to the wine after the grapes been harvested. Still, it’s an excellent start. It assures you that no toxic chemicals have been used in the farming, and that the wine producer likely cares about their product remaining clean—all the way to the glass.

5.)   Have fun with it. The wine world is confusing and huge. Don’t get frustrated if it seems like too vast of an ocean. Follow some amazing activists like Isabelle Legeron, founder of RAW Wine, to learn more. And enjoy it. The more you explore, the more you’ll likely want to keep going—and never drink animal byproducts in your wine again. 

Our Broken Food System

The American food system has a staggering effect on our health. At least one-third of Americans face diet-related issues, including obesity, hypertension, and heart disease. Approximately half of our population either has diabetes or is pre-diabetic. And according to a 2018 study, less than 20 percent of Americans are metabolically healthy.

On the other end of the spectrum, America produces and throws away sickening amounts of food each year but a lack of adequate food continues to wreak havoc on lives. Since the global pandemic began to spread like wildfire, researchers estimate more than 50 million Americans may now face food insecurity, a number that includes 17 million children.

What this suggests is alarming: For the supposedly wealthiest country in the world that has access to most substantial technologies and infrastructure, the basic human right of good health and nutrition is few and far between for copious individuals and households. The average American diet consists of excess saturated fat, sodium, processed grains, and added sugars. This surpasses a mere choice: Adulterated, unhealthy, cheap food is the only means of sustenance within reach for many. Eating organically and wholly isn’t even a choice.

The unstable, unjust, and immoral structure of the American food system is one of the greatest threats to our lives today. Inadequate and unaffordable nutrition is a pre-existing condition that leaves all of us vulnerable to physical, emotional, and mental health issues, most egregiously impacting communities that have been institutionally marginalized. The mid-century proliferation of processed foods, the industrialization of small farms, and the sweeping finalization of human lives have left us all in a position where we have to fight for our right to affordable, fresh, accessible nourishment.

As a brand that focuses on clean eating and wholesome nutrition, we at PrimaFoodie consider the food system every day. We think of it when we produce recipes and when we discuss ways to make clean eating easier for everyone. Questions riddle our minds, such as: How can this advice reach the masses? Why is fresh, organic food so hard to find in certain American neighborhoods? When will eating nutrient dense foods, which the scientific communities prove can have an impact in warding off certain diseases, become something that isn’t doable only for those in certain socioeconomic positions but rather is an immediately and continuously accessible thing for every person everywhere?

Because access to clean, healthy food is a right.

These questions are not limited to those of us who simply care or are curious. These are conversations critical to all of us. That is why you’ll be seeing more about the US (and global) food system on PrimaFoodie. It’s a topic paramount to our founder, Nichole. As she’s traveled the world, she’s made notes, talked to chefs and experts, and seen all the ways we’re doing things wrong here in the US, and all the ways we can be doing better.

If you’re curious to learn more about the inequality and unjust practices in how our food is made and distributed, we’ve compiled some great resources to start. By better understanding our food system, we equip ourselves with the knowledge and inspiration to dismantle it and build it back so it’s strong, equitable, and healthy for all.

 Further Reading:

The Sickness in Our Food Supply by Michael Pollan

The Omnivore’s Dilemma by Michael Pollan

Fair Food: Growing a Healthy Sustainable Food System for All by Oran B Hesterman

Food, Farms, and Communities: Exploring Food Systems by Lisa Chase

A Farm on Every Corner: Reimagining America’s Food System by David. A. Lange 

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. 

3 Mindset Tips for Meeting Exercise Resolutions

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. 

It’s the time of year when many of us are trying to make good on big resolutions relating to health and fitness. Whether it’s a new exercise routine or a clean protocol, we come to these decisions with clear-eyed optimism and excitement. But so often—too often, really—we’re left in the dust of our aspirations. But what’s important to remember is that it’s not a lack of gumption or willpower that causes us to fall short of resolutions. It’s our approach. Big goals are achieved through small steps.

I have lived this truth over and over. When I’ve fallen out of an exercise routine, my first instinct would often be to get back on track by leaping into a long run. And then it would hit me: I wasn’t ready for a long run. What I needed was to take a walk around the block—and then to celebrate it. Because that walk would be the first step to the journey that would lead me to the long, joyful run I was envisioning and back into my routine.

If I had pushed myself into a big run, there’s a good chance I would have ended up with exhausted muscles—or worse—and that would have set me back even further. By taking the healthy micro steps that my body really needed, I could build up to a long run in a sustainable way, meaning I’d be able to run easily and often. And that’s really the goal, right? To get into a fitness rhythm where you’re getting exercise most days and you’re feeling good doing it.  

So how do we practice this? By embracing all the steps, no matter their size, and celebrating the small wins. They all add up to a marathon—and by leaning into them, we enjoy the journey so much more. 

 3 Mindset Tips for Meeting Exercise Resolutions

 1. Clear the obstacles.

 All kinds of distractions and impediments can throw us off track. Clear them out of the way so there is nothing between you and your workout.

 -  Get things ready the night before. Fill up your water bottle, lay out your workout clothes, and have everything where it needs to be so you can get to your workout without anything slowing you down.

-  Have a plan. Work with a trainer who creates custom workouts for you or try one of the many workouts available online. There’s so much out there, you don’t have to come up with your workout yourself (and enjoying the challenge with others is motivating).

-  Plan for unexpected opportunities. Keep a pair of running shoes or your favorite workout equipment in your car. If you find yourself out and about with time to spare, you can sneak in some exercise outdoors. It’s a much better way to celebrate free time than hunching over your phone.

 2. Trust that every minute counts.

 Most of us know we should be aiming for at least 150 minutes of physical exercise a week—and that moving more often means even greater health benefits. But this can be broken up into tiny chunks. If 30 minutes a day, five days a week, feels overwhelming, try three 10-minute sessions, or even six 5-minute sessions, in a day. Research shows it’s as beneficial to your health as doing 30 minutes at once. Here are some tips:

 -   Try the scientific 7-minute workout. Many applaud this quick-but-intense interval method.

-   Working from home? Pretend you have to “commute” to your next Zoom meeting and take a walk around the block or go up and down the stairs for a few minutes before you sign on.

-   If you sit a lot during the day, take a 5-minute dance break (or squat break or push-up break) after you complete a big task.

 3. Honor yourself and your wins.

Maybe you’re not up for a full-on marathon today. (If you’re just getting back to an exercise routine, you’re probably not.) So start small—literally. Tell yourself, “I’m not going to run on day one, I’m going to walk around the block.” And then acknowledge and celebrate yourself for doing just that. Even the seemingly small act of taking the stairs can result in a huge shift. Every minute and every movement counts. They are the steps that add up to your lasting fitness journey.

With love,
PrimaFoodie

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.

Why Women Need to Make their Voices Heard

Several years ago, I began to notice a troubling trend in my daughter’s preschool classroom. My daughter, who had always been bright, opinionated, and decisive, began to shrink and silence herself. I watched as the boys would shout their answers while she would sit quietly with her arm raised, choosing to follow the rules rather than compete for her voice to be heard. 

This scene was a stark image of the significant imbalance we face in the world. Too many women shrink themselves, quiet their voice, and alter their visions to cater to others. Witnessing this broke my heart. It also lit a fire in my soul. I have work to do—we all have more work to do—to encourage true gender equity in the world.

We see how the cards are stacked against women everywhere. I have seen powerful, smart women stagnate or stall in their careers after taking time to have children. Certainly, we have evolved as a society, and the job of childcare is shouldered by both men and women. However, there still is a significant imbalance, which results in women either downshifting their careers, giving up on their passions, leaving the workforce entirely, or facing significant obstacles and disadvantages when they choose to re-enter the workforce. 

 In 2020 alone, a year that has been marked by significant challenges, women have been disproportionately impacted in the work world, thus facing intense barriers including the loss of jobs and stymied careers. This has an immediate effect on the individual, but also in her family, community, and society at large. When women leave the workforce, it cuts into the future of women leaders.

 It is critical that we change mindset around women’s equity and be advocates for change. We need to take the steps to shift the conversation and put an emphasis on progressing parity. Whether it be starting a business, raising caring children, or pursuing any passion, every woman’s purpose and voice is worthy of being nurtured, honored, and respected. These decisions are what grow our society. Until we have a world that supports every woman's choices rather than penalize them, we need to fight.

 One of the most influential ways to do this is to invest in ourselves. We need to own our dreams and accomplishments. We need to rally for progressive work policies, support female entrepreneurs, offer inclusive maternal leave, and buoy what we truly want each and every day. That is up to us. Quieting our voices doesn’t lead to true change. Pursuing our passions, fighting for our worth, and bolstering our personal agency does.

 By doing this we are doing two giant things: We’re giving credence to our dreams and we’re working to knock down a systemic issue that has, for too long, become central to modern life. It is scary, I know. I have left the workforce, had a child, experimented, and started businesses all facing great precarity. I have experienced ups and downs and weathered huge learning curves. It is hard but it is worth it. I know my voice is worthy. And when I face doubt, I think back to my daughter raising her little hand in class. I want to set the tone for her and all girls that our voices need to be heard.  

 So let’s all go forth, dream big, and evolve the system. We need your voice, and your power. I am here cheering you on.

x PrimaFoodie

Food Protocol Boundaries

5 Ways to Set Boundaries around How You Eat

Boundaries set the stage for positive relationships and healthier lives. There’s freedom when we clearly communicate barriers with others and simultaneously stand by our decisions. This is evidenced everywhere, from parenting to life choices. But here at PrimaFoodie, we’ve found boundaries often get overlooked when it comes to our dietary choices. It can be challenging when our food protocols clash with social engagements or other people’s diets. This is why some clear direction can be helpful.  

1. Communicate your protocols. Our founder, Nichole, has sometimes felt like a broken record when it comes to telling others about her dietary restrictions. But clear and consistent communication is essential. Whether you’re hosting people or are a guest in someone’s home, always announce your dietary needs well ahead of time (at least two days prior). It can be as simple as, “I am dairy, grain and sugar free and so is our household” via an email or text.  It’s simple, elegant, and it will put everyone at ease.

2. Explain expectations for guests. After you clearly communicate your dietary needs, make your expectations for others known. It can be quite clear and direct, such as “please do not bring any dairy, gluten, or refined sugars into our home.” Or it can be more open and flexible like, “if you choose to bring any food, please label exactly what it contains, such as wheat or dairy.” These expectations are important because as common as restrictive diets are these days, conversations around them are still lacking.

3. Call ahead about the menu. When Nichole receives an invitation, she always calls ahead to alert the host and ask if the menu can be sent in advance. From there, she knows what she can and cannot eat. If there are things of concern, you can request a swap or change, such as: “Would you please hold the sauce or breadcrumbs? Or save a chicken breast on the side for me?” These are easy solutions in the kitchen and require little effort from your host to ensure you can enjoy the party.

4. Address gifts. No one wants to show up empty handed. But no one wants to show up with a gift that interferes with your health. For generous guests who insist on bringing gifts, it’s helpful to tell them exactly what to bring: flowers. It’s one simple, loving gift that will avoid any health issues or conflict.

5. Inquire about other health measures. Nearly all of 2020 has involved navigating a global pandemic. With this has come a varied mix of people’s opinions about safety. While everyone’s decisions are personal, they inevitably impact others. When hosting, announce your sentiments around safety beforehand—i.e. “There will be no more than nine guests present. Dinner will be outside, so please bring a jacket. We request everyone wear masks before and after dinner.” When invited to someone’s home, politely ask about what’s important to you ahead of time.

What we’ve learned over time is that these strategies not only support your health and happiness, but they go a long way in strengthening friendships. Because after all, communication and understanding are the centerpiece of all relationships. And our health deserves to be front and center.

‘Cupcakegate’: What I Learned about Honoring My Boundaries around My Food and Health Choices

Two absolutes in life are food and people. We all have to eat, and we all have to co-exist. But it is more complicated than this. How we choose to eat and the nutrition choices we make can present challenges when we’re with others. As someone who has been on a strict protocol for many years, I’ve experienced how my choices can sometimes cause misunderstandings. This has been a wake-up call about how we all need to practice greater empathy and healthy boundaries when it comes to our health.

 One of my greatest learnings happened a few years ago when my friend, Rachel, stayed at our house. Rachel and I knew each other well. Our children played together frequently, and I told her all about my health journey and how I was following a food protocol. By all accounts, we were well informed about each other’s lives. 

 At the time, I had been on the SIBO Diet for seven months, and I was working extremely hard to heal myself of various ailments. To achieve this, I was abstaining from a wide variety of foods, including grains, complex carbohydrates, and any processed sugar. I had made progress, and was feeling better and healthier every day.

 While hosting Rachel, I had been working for a large part of her stay. Therefore, I wasn’t fully keyed into all the happenings around the house. One day when I came home, I saw a plate of cupcakes sitting on the kitchen counter. Lightly pink and topped with frosting, these cupcakes looked just like the SIBO-approved, grain- and dairy-free treats our nanny and my daughter make from time to time.

 I was hungry and so grateful for the gift. I picked one up and started eating it. The cake was crumbly. The frosting buttery. It was delicious. I was so distracted with settling back home and the other hundred things on my mind, that I didn’t give the cupcake much thought—until the realization hit me: These weren’t our usual cupcakes. They were made with good intentions, but also with so many ingredients I had worked hard to avoid, including grain, dairy and refined sugar. They were left unlabeled on the counter, which is why I mistook them as something I could eat. It was a small oversight that set me way back on my work and healing. I had a considerable flare-up that led to severe illness. I was in bed for about two days. It took another two to three weeks before I began to feel wholly myself again. 

 After I told Rachel what happened, I learned that the cupcakes were not brought by her but rather her mother. I would never have expected her mother to know my dietary restrictions, but after all the meals we had shared together in the past, I didn’t see how my friend could forget to mention something that was so important to my health. But we can never assume. Mistakes happen. People forget.

 This issue taught me why boundaries around our food choices are so critical. They need to be announced, clarified, and reminded. Not because it’s a matter of preference, but because it’s a matter of health. This issue begs the question: How do we navigate our interactions with people when our choices aren’t always compatible?

 I’ve spent a long time thinking about this. I’ve come to realize that we can’t second-guess ourselves. We can’t apologize for eating a certain way or feel like we need to defend our decisions. We can contort our needs to make others comfortable. We have to be vocal about them. As anyone who has been on the gut-healing journey can tell you, there are highs and lows, setbacks, and sacrifices. But these become harder when others interfere—even with the best intentions.  

 You expect that the one place you can eat safely to be your own home. Home is the one environment where you don’t have to remind the chef, the server, or the food runner at a restaurant of your allergy or your dietary restriction. For someone suffering from dietary issues, this can be a very vulnerable position. That is why it is so critical to have this safe place to eat—even if it’s only one shelf in your pantry. In our home, I’m clear about the necessity of food labeling and how important it is to communicate what the food is, what it contains, and that it has a correct place to be stored.

 I’m also clear about what guests can and cannot bring into our home. When I host a dinner party or have guests come to visit (pre-COVID days) I make a point to announce our strict diet rules. I tell everyone that we’re a gluten and dairy-free home, and that if they bring any food into the house, it must be labeled. And the lesson goes both ways. When I’m a guest in the homes of others, I’m very conscious of explaining my needs ahead of time.

It’s important to speak up. And it is even more important to do this without any sense of shame. That’s why I am perfectly comfortable with being the weird one—until it’s no longer weird. As a society, we will never fully accept sensitivities around food protocols until they become the norm. And it won’t be the norm until we begin talking about these more openly. 

Food and people: These two absolutes must come with boundaries and clear communication.

9 Cookbooks that Teach and Inspire

A good cookbook gets you cooking. A great cookbook gets you cooking—and thinking and discovering and coming back to the kitchen over and over. Any cookbook can be a guide in helping you make a decent meal, but a really inspiring resource stretches you. It helps you to understand the alchemy of food and the whys and hows behind delicious—emboldening you to make your own creations. 

For all of us at PrimaFoodie, a great cookbook is like having a loyal friend or mentor in the kitchen. You can hear the author’s voice offering wisdom about the culture behind the spices, the chemistry of the salt and heat, and the history for using certain methods. The pages offer more than step-by-step instruction. They offer the best counsel for becoming a better cook. 

These nine cookbooks do just that. With their oil-stained, dog-eared pages, we reach for these when we need a quick gut-check (400° or 425°? Coconut or olive oil?) or inspiration to try something new. 

Where Cooking Begins

By Carla Lalli Music

This technically is a cookbook (a great one), but it’s also a way to hang out with Carla Lalli Music, the hilarious long-time chef and editor-at-large for Bon Appetit. Music makes cooking fun. (Just watch one of her cooking videos and you’ll see.) She also makes it super inclusive. Every one of the comforting recipes in her book comes with a “spin it” list that offers various alternatives—meaning, if you want to swap beef for chicken, or a gluten-free starch for wheat, go for it. This is such a fun resource that proves there doesn’t need to be any perfection in cooking, only the permission to go with what feels right. 

Small Victories

By Julia Turshen

For years, Julia Turshen was the skillful co-author and co-chef behind so many fantastic cooking endeavors, including the making of Gwyneth Paltrow’s book, My Father’s Daughter. Finally, in 2016, she came out with her first cookbook entirely of her own: Small Victories. (Since she’s followed with several more.) This lovely resource layers healthy recipes with comforting spins and helpful tips. Throughout, Turshen offers bits of wisdom and lessons she’s learned in the kitchen along the way. When we’re looking to make a simple, comforting dish, this is one of the first we pull from the shelves. 

Sweet Laurel: Recipes for Whole Food, Grain-Free Desserts

By Laurel Gallucci and Claire Thomas

This bakery, based in Pacific Palisades, California, has gained a sort of cult following for their grain-free, sugar-free, additive-free baked goods. The treats—cakes, breads, cookies, muffins, scones, crackers—are incredible, even when compared to any conventional desserts. But the story goes much deeper. Longtime baker Laurel Gallucci started experimenting with alternative flours and whole ingredients after she was diagnosed with autoimmune conditions. Her recipes quickly took off. She teamed with friend and photographer, Claire Thomas, and the two brought the Sweet Laurel brand to life. This book unveils it all—the journey, the secrets, the whole ingredients—and proves ever-the-more that delicious and satisfying doesn’t require anything artificial. 

Ottolenghi: The Cookbook

By Yotam Ottolenghi and Sam Tamimi

Yotam Ottolenghi and Sami Tamimi—who were both born in Jerusalem and lived in Tel Aviv—met while working at a bakery in London. The two instantly connected over a love of foods from their native lands and a confusion for traditional English fare. Their kinship grew and eventually the two opened the coveted Ottolenghi deli in London, which has grown into six delis and restaurants throughout London. Their food is unparalleled: super fresh, nothing artificial, organic, and heavily influenced by the Mediterranean. Every recipe here pleases for a cozy weeknight meal or a dinner party. 

Practical Paleo

By Diane Sanfillippo

Our founder, Nichole, taught herself how to cook Paleo with this cookbook when she started following the diet out of necessity. Certified nutritionist Diane Sanfillippo unpacks the Paleo diet in this New York Times bestseller in such a dense yet approachable way. And thank goodness that she does, because Practical Paleo is one of the few available resources that truly explains the whys and hows behind the diet, and the ways in which it can lead to healing and better health. Sanfillippo also offers more than 150 recipes and various meals plans that are catered to different health conditions, from brain health to liver detox. What we most love about this cookbook are its simple recipes. The fiery jalapeño buffalo burgers with sweet potato pancake "buns" and zucchini pancakes are favorites. 

Good + Simple 

By Jasmine Hemsley and Melissa Hemsley

Food writers and clean-eating advocates Jasmine and Melissa Hemsley have become well known over the past several years for their nutrient dense recipes and fun approach to healthy cooking. The sisters have authored several cookbooks together, including their best-selling premier, The Art of Eating Well, as well as a few titles on their own. Each is excellent, but we especially love Good + Simple. Offering a more accessible take on the sisters’ love for grain- and sugar-free cooking, Good + Simple offers a bunch of healthy, easy meals that can be altered according to any dietary need. What Nichole particularly loves is the Hemsley sisters’ varied palette. Their quick sausage ragu with celeriac spaghetti is a family favorite. 

Flavor Flours

By Alice Medrich

This cookbook expands the way we look at baking. Pushing wheat out of the conversation, it offers a primer on how to incorporate various alternative flours, from those made from ancient grains to others made from nuts, rice, or coconut (and more). It helps to get you more comfortable and nimble in the kitchen, giving you information on the different flour structures and textures so you know what to use and when. Every recipe Nichole has made from this book has come out beautifully. One PrimaFoodie favorite, The Queen of the Nile, is an elegant and simple chocolate cake that always impresses at a dinner party. 

Every Last Crumb

By Brittany Angell

These recipes are exquisite. Fluffy blueberry pancakes, calzones, soft plantain tortillas, cinnamon rolls—we could go on. There are so many, and every one is entirely gluten-free. Some of the recipes are more complicated or require multiple steps, but each one is entirely worth it. 

My Paleo Patisserie

By Jenni Hulet

This book is filled with beautiful photography, and recipes for delicious baked goods, including desserts and savory pastries. Entirely self-taught, Jenni Hulet  has figured out how to make some absolutely delicious grain and dairy-free versions of timeless hits, such as popovers and tarts. She also lays out the technical aspects of baking in an easy-to-understand format. At the end, she includes great tools, charts, and step-by-step instructional photos. Her basic chocolate cake is a recipe to always have in your back pocket.

Composting Can Be Easy—Here’s How to Get Started

By Julia Hirsch

I have a confession to make: I have never composted. City living is no excuse. I have city friends who save scraps in their freezer or compost in a bankers box under a couch. Many cities (New York City and Portland, for example) have composting programs, with drop off sites and compost bins collected by the sanitation department.

With a little outdoor space, the process can be even more straight-forward. For a glimpse of idyllic country composting, I have a friend who saves her scraps in an open bowl on the kitchen counter, then flings them out to her chickens every afternoon. For those of us who don’t have a gaggle of chickens, composting can still be a simple and accessible process. For the first time, I have some outdoor space, so I am ready to try. 

But first: Why should we compost? Doesn’t it all just break down in a landfill?

In the US, food waste accounts for the largest category of materials that take up landfill space. Not only does it occupy valuable space and require resources to transport, but it also breaks down without access to oxygen. When this happens, it produces methane, a harmful greenhouse gas that contributes to global warming.

When we compost at home, that decomposition process can be harnessed to produce humus, a nutrient rich, organic fertilizer. Humus enriches the soil, facilitating a biodynamic process that retains moisture, cultivates beneficial bacteria and fungi, balances the pH of your soil, and suppresses plant disease. In fact, composting can actually help combat the effects of climate change. According to the EPA, an increase in just one percent of organic matter in the soil can triple the soils water retention capacity, reducing erosion. So, every little bit helps. 

Getting Started

First, you’ll need a place to collect your food scraps, and a container in which to compost. For my mission, I wanted to keep it as sustainable as possible, which meant no new purchases. For the scraps, this can be as simple as a staked-out pile with chicken wire, or as complex as a multi-step tumbling system. I was lucky enough to locate an antique diaper bin for a kitchen collector: a metal bucket with a tight lid. So far it has done the job keeping odors out. For the compost bin, I found an old trash can and poked holes in the bottom and sides to welcome the essential oxygen (and worms, should they decide to contribute). For extra credit, I can rotate the compost with a pitchfork as it begins to decompose, or strap the lid on and roll the can around the yard.

Now, if you want to simplify the process further and purchase your gear, there are many streamlined bins available that you can put on your counter, if you’re composting inside. (Many of these have anti-odor features.) If you’re doing so outside, consider a heftier compost bin or barrel.   

Getting Composting

The process is simple alchemy. You’ll need a combination of brown waste (dry yard scraps, cardboard, dead leaves, shredded paper), green waste (grass clippings, fruit and vegetable scraps, eggshells, coffee grounds, tea leaves), water, and air.*

Combine equal parts brown waste and green waste. The brown scraps provide carbon, while the green waste supplies nitrogen.

Add water to moisten the mixture. This allows for the organisms to digest and move. And make sure there is a little airflow. Exposure to oxygen ensures the organisms break down the materials in a way that rids any terrible odors. Now, your compost is ready to brew.

I am looking forward to seeing how this experiment goes. By the spring, maybe there will be enough compost to start a small garden. 

Wishing you the best in your composting journey. Start small and see where it goes.

A Few Helpful Notes: 

·   Be sure to avoid composting any dairy, bones, fats, oils, and pet waste as these materials can attract vermin or contain harmful bacteria.

·   For a full list of items to compost (and to avoid), see this EPA Guide.

·   There are a few helpful composting resources that offer specific step-by-step guidance. These include: Rodale Institute’s Backyard Composting Cheatsheet, Modern Farmer’s 7 Secrets to Perfect Compost, Compost Junkie, and the New York Times Step-by-Step guide.

What's the Deal With Bone Broth?

Consuming broth is an ancient tradition found across many different cultures. Bone broth specifically has gained popularity in recent years, and for good reason. Today, many tout this nutrient dense broth, which is made by slowly simmering animal bones, for helping to reduce inflammation, heal the gut, increase joint health, and improve sleep. As the bones and connective tissue cook down, they release minerals, essential fatty acids, collagen, vitamins A and K, and other vital nutrients into the water, transforming it into a "liquid gold” superfood. (In truth, bone broth is more of hearty stock than a broth.)  

A cup of bone broth with a squeeze of lemon and a pinch of sea salt is a hydrating and healing way to start the day. To maximize health benefits, it’s best to consume bone broth on an empty stomach. While filling enough to be consumed on its own, bone broth can also be used as a foundational building block for other recipes. I like to use it as a base for my favorite soups, or as a way to add rich flavor to grains and steamed vegetables.

While high quality, pure bone broths are becoming easier to find, I advocate for making your own. It’s surprisingly easy, and makes for a sustainable way to use leftover bones and vegetable scraps.

How to Make Bone Broth

Gather the goods. A flavorful, rich bone broth is made simply from bones and water. I also often add herbs and vegetable scraps for added flavor and nutrients. Rather than throw away bones, I store them in bags marked “Chicken,” “Beef,” or “Pork,” in my freezer.  If you need bones, ask your local butcher for stock bones, or chicken feet, necks, and backs. These parts of the chicken are often quite high in cartilage, which make for a rich stock. [While using previously roasted bones adds flavor to your broth, it is not necessary to roast or blanch the bones beforehand.] I also keep a bag of vegetable scraps in my freezer. (Carrots, onions, and celery make for great stock, but more sulfurous vegetables like broccoli and kale tend to add a strange flavor.) You can also rescue wilted vegetables from your weekly fridge clean.

Set your simmer. I usually make one type of broth per month, either from the bones of chicken, pork, or beef. When one of my freezer bags is full, I start the simmering process. Fill a large pot with your bones and enough water to fully submerge everything. Bring to a boil and skim the white foam (impurities) that rises to the surface. Add vegetables and herbs and lower to a very gentle simmer. If you boil your stock for too long, you will effectively pasteurize it, killing beneficial enzymes. The simmering process is long to allow the bones to release the maximum amount of nutrients. Chicken usually takes 24-36 hours, Beef simmers for 48-72 hours. Wait until you have a gelatinous, liquid gold.

Strain your stock. Once your bone broth has reached the appropriate consistency, it’s time to strain and store. I use a three-step straining system, which yields a smooth, velvety liquid. Allow your broth to cool [enough to handle safely], then place the pot in or near the sink. Using a spoon or a scoop, remove the bones and scraps. Then, using a strainer, pour your stock into a large bowl. I use a gravy strainer for the final step, pouring the liquid from the bowl into a series of Mason jars. Be sure not to fill the jars above the shoulder (where the jar begins to curve) as the liquid will expand as it freezes. I label and date each one, store them in the refrigerator if they need further cooling, or directly in the freezer for long term storage.

There are many ways to experiment with your bone broth. I often add a tablespoon of collagen and various spices to add nutrition and zest. One of my favorite sources for broth recipes is Craig Fear, of Fearless Eating. I encourage you to experiment with your own cup of “liquid gold,” and note how your body feels after you develop this healthy habit. It is important to note that while bone broth is especially healing for the gut, it’s not recommended if you are adhering to a SIBO diet. The bone broth can be made without cartilage, but it is a cumbersome process, and less delicious, so perhaps wait until you have healed enough to incorporate cartilage into your diet. 

A Guide to Food Protocols

Food protocols, which are dietary guidelines catered to specific health needs and goals, can be vehicles for healing and optimal wellness. For these reasons, many protocols have gained wide popularity in recent years. We outlined some of the most followed.

THE AUTOIMMUNE PROTOCOL (AIP)

The Autoimmune Protocol is an elimination diet meant to reset the body’s immune system, ease inflammatory conditions, and heal gut issues that can contribute to autoimmune issues. Rooted in the Paleo diet, the AIP diet focuses on strictly ridding foods that are known to be inflammatory and cause irritation in the gut, and then slowly reintroducing such foods over time. While they can vary person to person, the foods most commonly eliminated include nightshades, alcohol, grains (especially gluten-containing grains), legumes, refined sugars, dairy, and eggs. During the elimination process, it is recommended to eat clean nutrient-dense foods, including organic meats and vegetables, and to take note about how the body feels. This diet is restrictive and is not meant to be a long-term eating solution. 

 ALKALINE DIET

An alkaline diet aims to promote optimal PH levels in the body by eating alkaline-forming foods, and avoiding acid-forming foods. Growing research suggests that promoting a more alkaline internal environment may help to ease or thwart various modern health issues including certain cancers and muscle and bone pain. While each food varies according to its alkalinity and potential to promote a more alkaline internal environment, the most common alkalizing foods include most fresh seasonal organic vegetables and fruits, legumes, nuts, and tofu. Most citrus and leafy greens are known to be particularly alkalizing. The foods that are the most acid-forming and therefore avoided include dairy, eggs, meat, most grains, anything processed, and all additives.

GAPS

The Gut and Psychology Syndrome Diet is a healing diet derived from the Specific Carbohydrate Diet. It eliminates grains, pasteurized dairy, most starch, and refined carbohydrates. GAPS is based on the theory that GI distress can cause chemicals and bacteria from food to enter the blood, leading to digestive and neurological disorders— also known as “leaky gut.” The aim is to remove foods that damage the gut flora and replace them with nutrient dense foods, balance the bacteria in the GI tract, heal the gut lining, and rebalance the immune system.

GLUTEN-FREE

A gluten-free diet is often used to manage celiac disease or other intestinal inflammation caused by gluten, a protein found in grains like wheat, spelt, barley, rye, triticale, and some oats. Those adhering to a strict gluten-free diet will avoid all gluten-containing grains, as well as other foods susceptible to hidden forms of gluten, such as sauces, condiments, and other processed foods. Removing gluten, the source of intestinal inflammation, has been shown to offer relief from painful digestive symptoms, support mental clarity, and ease some autoimmune issues.

GRAIN-FREE

A grain free diet eliminates all grains including wheat, spelt, barley, rye triticale, dried corn, millet, rice, sorghum, and oats. Some grain free diets allow limited consumption of quinoa, amaranth, or buckwheat. Similar to a gluten free diet, a grain free diet aims to reduce inflammation, ease gastrointestinal issues, manage autoimmune issues, and lower blood sugar levels. 

THE KETOGENIC DIET or KETO

KETO has gained wide popularity over recent years. This protocol involves drastically reducing carbohydrate intake and eating high amounts of healthy fat and protein. There are several variations on the ketogenic diet, with slightly different fat, protein, and carbohydrate ratios. The overall goal is to induce ketosis, where the body runs out of carbohydrates and begins to break down fat to use for energy. When inducing ketosis, it is essential to eat clean sources of fat (avoid pesticides or growth hormones and aim for grass-fed, organic products), as toxins are stored in fat cells. When employed properly, a ketogenic diet may help to reduce inflammation and can be beneficial for people suffering from diabetes, among other chronic health conditions. Some tout this diet for helping to promote mental clarity and reduce sugar addictions. 

INTERMITTENT FASTING

This involves a cyclical pattern of fasting and eating. The intervals can vary, but the general aim is to lower insulin levels in order to burn sugar stored in fat cells. While following this protocol, it is ideal to eat whole, nutrient dense foods in the periods of eating to offer the body clean, substantial sources of fuel. Many people use intermittent fasting as a weight-loss and weight-management tool, but if implemented correctly, this pattern of eating may help to facilitate hormone adjustment, allow cellular repair processes, and reduce inflammation.

LOW FODMAP

FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides and polyphenols, which are short chain carbohydrates and sugar alcohols that can cause digestive distress. These irritants can be found in a wide variety of foods, including certain vegetables and fruit, wheat, processed meat, and some sources of dairy. A low FODMAP diet eliminates these foods, allowing the gut to heal, and potentially easing digestive symptoms from IBS, SIBO, and other GI disorders. This diet has been shown to be particularly effective in easing SIBO symptoms for some.

LOW HISTAMINE DIET

Histamines are a chemical produced by the body’s immune system that aid in certain digestive, immune, neurological system functions. Histamines are also found in certain foods. People with histamine intolerance experience an allergy-like response when they consume foods rich in histamines. Foods higher in histamine include fermented food, processed meat, avocado, alcohol, tomatoes, eggplant, spinach, preserved fish and certain condiments. By eliminating certain foods high in histamines it may help to determine which foods cause this response and therefore reduce or eradicate these negative reactions.

PALEO

The Paleo philosophy posits that the human body is accustomed to eating whole foods, similar to our ancestors in the Paleolithic era. The innovation of modern farming introduced foods that are not easily digested or adapted, leading to health problems. A paleo diet consists of lean meats, fish, fruit, vegetables, nuts, and seeds and eliminates all processed foods, sugar, grains and most dairy (full-fat, grass-fed dairy products are permitted in some paleo diets). A Paleo diet may help to reduce inflammation, and when used appropriately, may reverse many chronic health conditions.

SPECIFIC CARBOHYDRATE DIET (SCD)

The Specific Carbohydrate Diet is a nutritional plan that restricts grains, dairy, starches (including starchy vegetables), and sugars. The protocol also suggests the avoidance of processed foods, canned foods, and dairy. The diet, which was developed by Dr. Sydney Haas, aims to reduce these foods as they can irritate or inflame the digestive system. Removing the sources of irritation, and allowing the gut to heal, may provide relief from GI disorders like IBS, IBD, UC, Crohn’s, and Celiac Disease. 

 SIBO-FRIENDLY or SIBO DIET

 SIBO stands for Small Intestinal Bacterial Overgrowth, an overgrowth of good bacteria in the small intestine. SIBO can lead to bloating, leaky gut, and other gut issues, therefore this protocol aims to reduce or rid those symptoms by removing all potential SIBO-aggravating foods, such as those high in FODMAPS, and certain amounts of specific types of carbohydrates that are fermented by bacteria in the gut. In essence, the diet aims to feed the body while simultaneously starving the overgrown bacteria in the gut. The SIBO diet is usually most successful when combined with a low FODMAP diet or SCD.

The Spice Guide

Spices, with their colors and textures and aromas, can be confusing. There's so many of them. And all their nuances can be intimidating—so much so that we miss out on their potential. When we dig deeper and take a closer look, we unearth a well of inspiration.

As my cooking has evolved to cater to my dietary restrictions and wellness inclinations, so has my wisdom for ways to add color, dimension, and brightness to my dishes. Because of spices, I've never felt like my diet is limited but rather a form of expression and adventure. Spices unlock the potential in any food, and they can provide incredible health benefits. They become tools in your toolbox. As nutritionist Margaret Floyd-Barry told me, "There is an intelligence in traditional cuisine that we are still only beginning to understand." That is why I put together this guide. I wanted to corral my tips and research with the advice of experts—nutritionist Maraget Floyd-Barry, personal chef Amanda Ramirez, and Diaspora Co. founder Sana Javeri Kadri—to offer a resource on spice storage, usage, and sourcing. 

This is by no means an exhaustive list, but rather a selective look at some of the most widely used spices, including my favorites. There’s an enigmatic quality to each of them. If you think about it, spices take up very little real estate in a dish, but they can transform how it smells, looks, tastes, and even feels. As Daniel Patterson and Mandy Aftel write in there book, The Art of Flavor, “We rarely plan a dish around them, partly because—unlike say, the beautiful pile of greens at the farmers’ market, or sublimely fresh swordfish that call to you at the fishmonger’s—these ingredients don’t tend to nominate themselves for star billing.” 

Perhaps you're intimidated by spices and don't know where to begin. Or if you're like me, you absolutely love them but are always searching for inspiration on how to best use them. Or maybe you reach for Hungarian paprika as often as you do for salt. Wherever you fall, chances are you've had questions. I hope this guide offers you some answers.

Spice Facts

Firstly, what exactly is a spice? It's a good question, as spices often get confused for herbs and other flavorings. By definition, a spice is either the root, fruit, bark, or seeds of a plant that is then dried and sometimes crushed or powdered. Spices are different from herbs, which are the flowers, leaves, or stems of plants, used either fresh or dried.

Storage Rules

More than just convenience, properly storing spices is essential for maintaining their flavor and integrity. It also ensures that you're not ruining a fresh dish with a sprinkling of something that's old and stale. "The last thing you want is for your fancy cut of birthday steak to one day be rubbed in four year old spices," says Sana Javeri Kadri, founder of Diaspora Co., a small organic spice company focused on emboldening farmers and sustainable practices. As spices age, their flavors diminish, as do their health benefits, so it's important to follow these rules.  

#1 Label it: Unless the spice has a harvest date, mill date, or best-by date, write the date you purchased them on the jar before you add it to your pantry. (Diaspora is one of the few spice companies that include all three dates on its jars, says Kadri.) Make this a habit. Amanda Ramirez uses a sharpie or tapes a small piece of bright paper, like a post-it, so the date is visible. Ground spices generally last for six month to a year.

#2 Keep away from light, heat, and moisture: The optimal place to store spice is cool, dry, and dark. This means: not above the stove. As convenient as it is, heat and moisture will ruin the spices' integrity. It's also important to keep them away from the refrigerator or freezer. "Like coffee, spices being stored in the freezer is a terrible, terrible myth," says Kadri.

#3 Think small(er): Aim to buy spice in smaller quantities rather than bulk. This ensures the spices are "fresher, tastier, more potent" and it keeps you from hoarding spices for years, says Kadri.

Other Essential Rules

Don't relegate buying spices to an afterthought. Get involved, ask questions, and have fun with it. Research your city for a local spice market or purveyor—and then ask them about sourcing, harvest dates, even heavy metal testing. "It's your right as the consumer to know, and your requests will only propel the industry forward in terms of quality," says Kadri. "We've had a lousy spice industry selling us lousy spices for over 150 years, and it's time for that to change."

#1 Aim for organic: I also look for non-irradiated spices with no added fillers or other additives. Ramirez likes Spicely Organics, which states on its label: no artificial coloring, no gluten, no MSG, no soy, no preservatives, no wheat, no eggs, no sugar, no irradiation.

#2 Ask about direct trade and equitable sourcing practices. The fair trade stamp on a spice jar means that a farmer is being paid 15 percent above the commodity price, says Kadri, who pays up to ten-times the commodity price for the spices she sells through Diaspora. This is often the true price needed for a farmer "entrenched in this unjust system" to actually make any money, she says. So ask questions and do your digging. "Organic labelling came from customer outcry, so too can the call for transparent, equitable global farm-to-table supply chains."

#3 Think fresh—and whole. Most spices come pre-ground or powdered, but that's not to say you have to buy them this way. Kadri, Ramirez, and nutritionist Maraget Floyd-Barry encourage buying spices in their whole form. This way, when they're freshly crushed immediately before hitting the foods, the peak flavor is absorbed. "Buy a pepper mill and switch to the simple bliss of freshly ground pepper for the rest of your days," says Kadri.

#4 Get creative. Floyd-Barry recommends heating freshly ground spices in a dry pan, which will both “enhance the nutritional benefit and bring out the flavor.”

#5 Give spices the sniff test: If you know that a spice is old and you’re going to throw it out, it's still worth smelling it, says Ramirez. This will allow you to know what, say, stale cinnamon smells like compared to fresh cinnamon. If you have old, stale spices to use up, Kadri recommends adding some to a bone or vegetable broth.  

The Spices 

This list by no means covers all the spices found in the world. It does, however, include the essentials—and my favorites. Having an understanding of these will open up your culinary world.

Allspice
What it is: Also called pimento berry, allspice comes from the berries of the tropical evergreen tree, pimenta dioica, which is native to central America and the West Indies.
Flavor notes: warm, sweet, pungent
The name allspice speaks to its combined flavors of cinnamon, nutmeg, and clove. It lends a warm earthiness to dishes, including baked goods, soups, and beef and lamb dishes. It is a star ingredient in various Caribbean cuisines, including Jamaiccan jerk dishes. 

Cardamom
What it is: Cardamom comes from the seeds of elettaria cardamomum, a plant in the ginger family that is native to India. 
Flavor notes: herbal, warm, slightly minty, and citrusy with a unique spiciness 
Cardamom is difficult to describe, especially when considering both the black and green varieties. Black cardamom has a noticeable smoky quality, making it more appropriate for savory dishes like braised meats and stews, while green cardamom is more delicate, adding bright flavor to desserts and drinks. (It’s an essential ingredient in masala chai mixes.)

Cayenne Pepper
What it is: This small-fruited nightshade is a type of capsicum annuum. It’s said to have come from the Cayenne region of French Guinea, although it’s now grown in most tropical and sub-tropical regions.
Flavor notes: bright and piquant
Cayenne pepper not only brings nice heat to a recipe, it also subtly enhances other flavors, which has added to its popularity and versatility. Steamier than, say, a jalapeño, ground cayenne peppers are commonly found in Cajun, Creole, and Caribbean cooking. They also add a nice depth of flavor to chilis and fried fish. The health benefits of the capsaicin, the active compound found in cayenne, is another reason I reach for this spice.

Cinnamon
What it is: Cinnamon comes from the bark of the cinnamomum verum, an evergreen tree native to Sri Lanka.
Flavor notes: warm and sweet
I love cinnamon. Mixed with eggs, it is the start of French toast and it can give grain-free baking that French-toasty flavor. Cinnamon can take a fried banana to a decadent level for dessert. It can add a richness and another layer to a spicy dish. Also, it's known to curb your appetite and have a positive effect on blood glucose levels. I add it to my daughter's oatmeal and porridge. I used to grind my own cinnamon in batches and only used freshly ground, but I use it so much that it became too labor intensive. Now I buy both ground and whole cinnamon sticks for various uses. I love to put a whole stick in a hot beverage like coffee or tea and use it as both a stir stick and beautiful garnish.


Cloves
What it is: Cloves come from syzygium armoaticum, a tree native to Indonesia that grows aromatic flowering buds, which are then dried and used as a spice. Eugenol is the dominant molecule in cloves responsible for their intense spiciness. 
Flavor notes: pungent and sweet with a notable peppery spice
Cloves aren’t for the faint of palate—people tend to either love the distinctive flavor or prefer to steer clear all together. I use cloves with a light touch, adding sparingly to baking recipes and warm drinks that call for that cozy “autumnal” quality.

Coriander
What it is: The seeds of coriandrum sativum plant, a warm-weather annual herb. (The leaves of the coriandrum sativum plant are harvested as cilantro.)
Flavor notes: earthy and slightly floral and lemony
A staple in Ayurvedic teas and dishes, coriander is a revered spice around the world. It's excellent in curries, dry rubs for meats, and for pickling.

Cumin
What it is: Cuminum cyminum are the seeds from the parsley plant. 
Flavor notes: nutty and earthy
I've developed a crush on cumin over the last couple years. I like strong flavors and cumin does that for many different cuisines, including, Mexican, Indian, and—one of my favorite flavor profiles—North African. (You can also add to Middle Eastern, Indian, and Chinese dishes.) I use cumin in soups and to season meat like ground beef for tacos. Ground cumin is easiest, but like all spices it will lose its intensity faster once ground. I do keep whole cumin on hand for different uses. For a more intense flavor, you can toast whole cumin seeds and then grind them, or just put the whole seed in your cooking oil at the start of the dish to infuse the oil.

Fennel
What it is: Fennel is derived from the flowering plant, foeniculum vulgare. The seeds of the plant are used as a spice, while the leaves are harvested and used as herbs.
Flavor notes: mildly sweet, licorice-y
People often shy from fennel in fear that it's too licorice-y. But when used fresh or toasted in soups, or as a rub on meats, with a hint of salt, it can be a game-changer.

Ginger
What it is: It is an herbaceous, flowering perennial from the Zingiberaceae family (along with cardamon, and turmeric). Ginger is thought to be one of the earliest spices exported from southeast Asia. It can be used as a spice, flavoring, food, or medicine. 
Flavor notes: bright, lemony, warming
The taste of ginger is unmistakable: Its warm zing embodies the essence of various Asian cuisines, including Chinese and Thai. Revered for its health properties, the spice has gained popularity across the globe, wending its way throughout Asia and eventually into Western cuisine. I like to use ginger in carrot soup and in golden milk for its tangy quality and aid of digestion.

Nutmeg
What it is: Sourced from the tropical evergreen tree, myristica fagrans, nutmeg comes from the covering—the arils—of the plant’s seeds. The myristica fagrans is native to Indonesia.
Flavor notes: warm, sweet, slightly nutty
Similar to cinnamon, nutmeg takes everything up a notch. It can turn something into dessert or reminiscent of the American holidays, Thanksgiving and Christmas. I add it to soups and anything with pumpkin, especially baked goods like these pumpkin biscuits from Chef James Barry.


Paprika
What it is: Paprika comes from the pods of the annual shrub capsicum annuum, a bright red plant from the nightshade family.
Flavor notes: warm, slightly sweet, occasional hint of spiciness or smokiness
I learned about the flavor of paprika through my mother's deviled eggs. I never knew the value this spice added until I made my own and realized the eggs were a little flat without the spice’s brightness. Now I add paprika to many savory dishes. My husband loves smoky paprika in his marinades and barbecues. I don't love the flavor of smoke, so I usually stick to plain or a Spanish or Hungarian variety. It's best added at the end so the flavor intensity isn't diminished.


Pepper
What it is: The widely known spicy peppercorn pods come from the piper nigrum plant, a climbing vine native to westerna India. The various varieties of pepper come from the same plant. 
Flavor notes: spicy, warm, zesty
Pepper warrants its own guide. There are so many varieties of green, pink, black, and green peppercorns, all of which add their own unique zest and heat to a dish. I used pepper as a finishing on nearly everything. To me, black pepper is the final layer in chicken salad. Also, green pepper is a great addition to mild dishes and fish. It can even add an unexpected zing to a melon and caprese salad, and even to ice cream. Whatever your preference, always aim for whole peppercorns to get the full flavor.

Saffron
What it is: Saffron comes from the tiny stems (or stigmas) of crocus sativus, a flowering plant in the Iris family. The delicate flowers produce, on average, three stigmas per flower, making cultivating saffron a laborious feat.
Flavor notes: fragrant, sweet, luxurious
Saffron is legendary for its rich red stigmas and the vibrant yellow color they impart when ground and added to various foods. Known as one of the most precious spices in the world, saffron is an expensive spice, but only a small pinch (a few stems) is needed to elevate savory recipes like soups, stews, and rice dishes. 

Sumac
What it is: A bright red powder, sumac comes from the rhus coriaria, a deciduous shrub native to the Middle East. The shrub’s berries are dried and then ground.
Flavor notes: tangy, sour, slightly lemony
I love sumac for its tangy and sour notes. Surprisingly versatile, it makes for a great condiment and works well added to sweet fruit sorbets and even lemonade.

Turmeric
What it is: A widely known spice, turmeric comes from the root of the cucuma longa plant, a ginger-family plant native to Indonesia and India. 
Flavor notes: earthy, slightly bitter and peppery
Turmeric has become the hot spice as of late as more and more people are drawn to its health properties. (Studies show curcumin, one of the main compounds in turmeric, to have anti-inflammatory benefits.) Its gorgeous marigold color adds character and depth to any dishes, though it is primarily known for its wide use in Indian curries. Turmeric is excellent added to soups and marinades. Slightly bitter, it marries well with nut milks to make a healthy latte alternative. 

Vanilla bean
What it is: Vanilla is extracted from the pods of various climbing orchidaceae (orchids). There are several types of this plant, including vanilla planifolia from Mexico and vanilla tahitensis from Tahiti. 
Flavor notes: warm and sweet
Another regular in my kitchen. I keep both whole vanilla bean pods and vanilla extract on hand and use them for different things. When buying whole pods, make sure they are airtight. They’re best fresh, but if they become dried-out you can reconstitute them by soaking in water. I prefer the intense flavor of these for things where vanilla is the star, such as my nut milk and ice cream. When making something in bulk or if the intensity doesn't make that much of a difference, I use the extract.


Sources:
The Art of Flavor by Daniel Patterson and Mandy Aftel
Encyclopedia Brittanica
Missouri Botanical Garden

Rethinking The Plastic In Our Lives

Some of the most promising shifts to promote a cleaner future have concerned the reduction of disposable plastics. We’ve seen a mineral water giant promise to switch to 100 percent recycled plastic by 2025. Airlines rid toss-able extras like straws, wrappers, and single-use utensils from their cabins. Beauty brands embrace the loop system and offer recyclable and compostable product refills. The changes have been huge and small, straightforward and inventive.

As encouraging as they are, these strides also beg the question: Why is there still so much single-use, toxic, ocean-choking plastic? It’s disarming—an insult, really—to order a product, only to find it wrapped in copious layers or contained in a throwaway plastic bottle.

This egregious waste inspired Tonia Soteros to open Recontained, a zero waste online and brick-and-mortar shop that offers bulk items and other alternatives to single-use plastic. Soteros was flipping through a book in the checkout line one day when she halted at this statistic: If every person in America stopped using body wash, it would save 2.5 million pounds of plastic entering the landfill every year. “I immediately became a bar soap girl,” she says. But what about all the other shampoos, cleaners, conditioners, and the like in her house? Soteros looked to see if there was a place that offered these solutions in bulk, allowing her to refill her empty containers rather than toss them. Unable to find one, she opened Recontained.

Soteros’s journey is a reminder of how huge the issue of disposable plastics is, which is why it needs to be tackled from every angle. The companies making the single-used plastics need to be held accountable, just as the businesses employing them do. The onus is also on us: We need to be vigilant in rethinking how we let single-use plastic into our lives. As Soteros helps us see, this can start with simple manageable steps.   

5 Ways to Reduce Disposable Plastic

Rethink the Bottle

For those looking for an easy way to begin their zero-waste journey, Soteros suggests eliminating the plastic water bottles—for good. “This is a simple, straightforward swap that can have a substantial impact,” she says. Invest in a reusable bottle and a water filter. And if you have a water delivery, she suggests finding one that delivers in glass instead of plastic.

 Bag Smartly

Even though some cities across the US have banned single-use plastic bags, these sneaky polluters are still out there in droves. Rid this practice and keep a few sustainable, reusable bags accessible. Soteros like the organic mesh bags. They work for most anything, including produce, and take up little room when not in use.

 Be Picky with Packaging

The grocery store is a huge culprit of excessive plastic, says Soteros, who points to the plastic mesh bags often used to contain fruits and vegetables. “Not only do these bags contribute to the plastic that ends up in the landfills, but they so often end up in the ocean where they cause severe damage and death to our precious marine life,” she says. Aim to buy produce that is unpackaged, or at least free of plastic. (This is an easy option at the farmers market.)

 Sweat the Small Stuff

We tend to be more aware of the throwaway water bottles, the single-use shopping bags, the old BPA-leaching food containers, but the tinier plastic culprits often lack our attention. “Once you start really paying attention, you will begin to see excessive plastic all around you,” says Soteros. Take note of the smaller plastic parts—i.e. bottle cap safety seals, personal care bottle caps, food takeout containers, lip balm tubes—and see if you can recycle them or find an alternative company that does without them in their packaging. TerraCycle offers a ZeroWaste box that makes recycling odd and overlooked items a breeze. 

 Communicate

A simple email or call can go a very long way. By reaching out to a company to voice your concern over their packaging, shipping practices, and other methods that incorporate disposable plastic, it can spark a helpful conversation. Oftentimes a company may be working toward reducing their plastic use but they haven’t communicated this to their customers. Or perhaps your call may entice them to shift their priorities. Honest communication can spark great change. 

To learn more about Soteros and Recontained, visit: recontained.com. And for more information on how to combat the issue of plastic waste, these organizations are creating incredible movements:

Alliance to End Plastic Waste

 Green Education Foundation

 Plastic Pollution Coalition

 The Story of Stuff Project

The PrimaFoodie Guide to Conscious Small Brands: Portland Edition

Portland, Oregon is one of those places that defies an easy description. This city is stunning. Hugged by emerald forests and filled with friendly people, it is progressive to its core. It is also a town that has set the bar when it comes to caring for others and the planet, and encouraging entrepreneurial ingenuity.

We love this city for all of the above, as well as its bevy of locally produced, ethically created, health-conscious goods. It is the place for dinners made of ingredients sourced within a handful of miles from your plate. For fresh organic kombucha and handmade vegan chocolate. For pasture- and humanely-raised meat. Every corner reveals a gem. But if traveling here isn’t on your radar (or isn’t feasible in these times), you can still experience the essence of Portland by ordering many of its locally made goods. 

One last note: If you’re reading this and you’re from Portland (or you love Portland), you may very well think: There is also this maker, and this boutique, and this craftsman. We hear you. This city is packed to the brim with noteworthy small brands. Our inclusions here mirror what’s on our radar, but this is by no means an exhaustive list. If you have a burning suggestion, we’d love to hear from you as we’ll be updating our list throughout the year.

Beverages

Stumptown Coffee Roasters

It seems that Stumptown is slowly becoming a household name, but this coffee still comes from a Portland brand that is small at its core. Their beans are responsibly sourced and mostly certified organic. But what we love most about this company is its B Corporation status, which means that it has gone through a rigorous certification process to ensure that it puts the benefit of its people, community, and the planet first.

 T Project

Founder Teri Gelber has a mutual love for quality tea and togetherness. She created T Project, her studio and tea line, as a way to encourage people to gather over her loose-leaf blends. A food industry veteran, Gelber sources organic teas, herbs, and spices from around the world and hand-mixes them in her quaint Portland space. The blends are worldly and beautiful—and each one is named after a nostalgic song. Diamonds and Rust, an Oolong nod to Joan Baez, is one of our favorites.

Tio’s Water Kefir

Uplifting and refreshing, Tio’s small-batch kefirs are made primarily of Oregon-grown ingredients like local blueberries and organic ginger root. The kefir is light, full of probiotics, and contains no added sugars, coloring, or preservatives. 

Meat and Poultry

Pasture PDX

The two founders of Pasture, Kei Ohdera and John Schaible, are single-handedly evolving the way meat is procured here in the states. They focus on animal husbandry, the holistic, ethical practice of breeding, raising, and caring for an animal its entire life before it is humanely slaughtered for meat.  Kei and John know their animals well, as well as all the farmers with whom they partner. They offer fresh-cut meats and often collaborate with local restaurants and purveyors to offer local lunches and dinners.

Deck Family Farm

Located on more than 300 acres of rolling farmland in Willamette Valley, Deck Family Farm produces organic, pasture-raised meat and poultry. The family prides itself on allowing the animals to roam free on the pasture, and follows various regenerative and sustainable farming practices. Fresh cuts of meat, whole chickens, and sausages are available to ship, as well as sides of animals for larger purchases.

Chocolates and Other Sweets

Moonstruck Chocolate

Small batch and super creamy, Moonstruck exemplifies the concept of responsibly made. Each of their chocolates include ingredients sourced from the Pacific Northwest, as well as cocoa that is ethically procured. The team, which makes all of the truffles, hot chocolate, and bars in their Portland factory, teams up with Cocoa Horizons, an impact-driven program that aims to improve the livelihoods of cocoa farmers in West Africa.

Woodblock Chocolate

Husband and wife team Jessica and Charley Wheelock create all of their artisanal chocolates in their northeast Portland manufactory. There is also a tiny cafe which is lined with giant glass windows which give you a front row seat to the roasting, melting, and mixing of the cacao beans. Their chocolate bars and drinking chocolates are pure and creamy, and boast the loveliest artistic packaging. 

Grains, Nuts, Seeds, Spices, and Oils 

Lonesome Whistle Grains

Lone Whistle has been sustainably growing organic heirloom grains for almost twenty years. Locals flock to their stand at various farmers markets in Portland, Eugene, and Corvallis to stock up on organic popcorn, stone ground flours, Abenaki corn polenta, rolled oats, and buckwheat pancake flour mix. 

Oomphs Cooking Blends

The name really says it all. A pinch of an Oomph blend adds a layered depth to vegetables, scrambled eggs, grilled meats, stir-frys, and soups, bringing out the flavor potential of a dish. Made of spices and dehydrated vegetables, each blend is free of additives, colorings, GMO ingredients, preservatives, and pesticides. Its founders created the line after looking for creative and clean ways to add flavor to their GAPS diet dishes. It’s a little east Portland company creating an innovative, healthy way to season food. 

Jacobsen Salt Co. 

While all salt technically may have been naturally created equal way back when, not all salt is sourced to be equal. (Buying “sea salt” that is really mislabeled table salt is a pet peeve of ours.) That’s why we love Jacobson salt. They harvest it straight from the clean waters of Netarts Bay, right off the Oregon Coast. (There are a few exceptions, such as the Pink Himalyan Salt, which they source from rock salt in the mountains of Pakistan.) Jacobson’s flaked sea salts are mineral-rich, crisp, and perfect for finishing a dish. Their kosher salt is briny and ideal for cooking. And if you want a real treat, consider one of their infused salts that are mixed with spices, herbs, and even wine. 

Ground Up

This Portland-based small, female-founded company makes creamy hand-crafted nut butters that are free of peanuts, palm oil, dairy, sugar, and gluten. Their flavors are inventive: coconut cardamom with chia seed, cashew, and almond butter; spicy tahini cashew butter made with Diaspora chiles (a PrimaFoodie favorite); cinnamon snickerdoodle. And their business model is even more inventive, as well as inclusive: Through its training program, the team works with women who are overcoming obstacles and various adversities.

Durant

Durant is a scenic vineyard, winery, and olioteca located in the stunning Willamette Valley just south of Portland. Their olive oil is pressed on location from primarily olives grown on the estate, as well as some from high-end growers in Northern California.

Portlandia Foods

Considering how hard it is to find condiments free of gluten and additives, we were thrilled to discover Portlandia Foods. Each of the condiments, which include BBQ sauce, ketchup, mustard, Worcestershire, are made of Oregon Tilth Certified Organic ingredients and contain no gluten or artificial colorings. 

Breads

New Cascadia Traditional

New Cascadia’s start is a classic small-brand story. Struggling with a gluten intolerance, co-founder Chris Gumke couldn’t find any quality bread made without wheat. So he and his wife, Teresa, decided to make their own and sell it at the Portland farmers market. It took off, to say the least, and today New Cascadia’s gluten-free breads, doughs, pastries, and more are available all over Portland and via mail order.

The PrimaFoodie Guide to Meat and Poultry

It’s common to toss around expressions like grass-fed, non-GMO, or pasture-raised. While these food designations stand for an important movement, they can be confusing and easy to misconstrue. In some cases, the actual meaning of a term is so murky that a closer look unveils it’s really nothing more than cryptic marketing jargon. And while the USDA may mandate criteria for certifications, some requirements are weak, which leaves many loopholes for producers to jump through.

This all siphons down to the crux of a huge issue: The rules in the US are laxed, which means we have to continuously ask questions and push for food-system change. One place to start is to shop from conscious companies that put human health and the welfare of animals over profits. Finding these companies requires consistent vetting, which gets easier with an understanding of the common food designations.

This glossary is meant to be bookmarked for quick reference for when you’re shopping. Since the food world is gigantic, we’re breaking this guide into sections. First up: meat and poultry.

Grass-fed

Grass-fed pertains to ruminate domestic animals—cows, bison, goats, sheep—and pigs. It means the animals have been fed grass, which, as grazers, is their natural means of sustenance. The term seems rather clear, but it is common for animal proteins to be marketed and sold as grass-fed while other underlying conditions for how the animal was treated or fed go unmarked. (For instance, this could include beef cows that were fed grass their entire lives except for the last few months when they were fed grain or other substances to fatten them.) Employing the term grass-fed is also a common way for companies to up the prices on their meat without truly following through on other good measures. To ensure the meat is of the best quality, and the animal was raised humanely, grass-fed should be coupled with other modifiers such as certified organic (to ensure the grass the animal grazed on wasn’t laden with pesticides), grass-fed and finished, pasture-raised, and humanely raised. To further vet, look to third-party certifications, such as from the American Grassfed Organization. This non-profit is vigilant in making sure the animals were allowed to graze in an open grass field, were never put in feedlots, and were never given hormones or antibiotics. (The AGO does not monitor if the animals were humanely slaughtered.)

Organic

The USDA Organic label means that the meat and poultry comes from animals that were fed certified organic food (this can include both grass and grains), were allowed to ruminate and graze in an open outdoor pasture (no feedlots), and were never given antibiotics or hormones. This label also takes into consideration methods put into place that help to honor and conserve natural farming ecosystems. It does not include a mandate that the animals were humanely slaughtered.

Grass-fed and Finished

This means that the cow, bison, lamb, or pig was fed grass its entire life, up to the last day before it was butchered.

Antibiotic-free:

This claim is also sometimes seen as “no antibiotics ever” and “raised without antibiotics.” It means that the meat or poultry comes from animals that were not given antibiotics while they were raised. The USDA provides a verification for the modifier antibiotic-free, but it is important to note that this only pertains to antibiotics and not hormones or other potential drugs.

Hormone-free

This signifies that the meat or poultry comes from animals that were not injected with hormones while they were raised. Similar to antibiotic-free, this only pertains to hormones and not antibiotics or other potential drugs.

Pasture-raised

All animals, including those raised for human consumption, should be granted lives filled with respect and decency—and this means allowing them living quarters that mirror their natural worlds. Ruminate animals need space to roam and graze. Pasture-raised means that the animals were able to roam on pasture during the grazing season. But, once again, this can be tricky: Pasture-raised does not necessarily mean their sole food source was grass. 

Free-range

Free-range pertains to poultry but, in many ways, it is similar to some of the designations used for beef and other meats. This indicates that the fowl was able to roam freely, most likely outdoors, rather than forced to stay in a cage. It is important to note, however, that this may not necessarily mean the bird was able to freely roam its entire existence. We also question the quality of the space: Was it generous? Airy? Well-kept? Various outside certifications mandate that free-range means access to a certain amount of outdoor space. The Humane Society of the US specifics this be at least 1.8 feet per hen that offers the ability to “nest, perch and dust-bathe.”

Cage-free

Another term that pertains to poultry and the welfare of the animal. As the designation suggests, cage-free means hens raised outside of cages. However, it does not mean that they had the ability to freely roam or that they had access to the outdoors.

Non-GMO

This means the meat or poultry comes from animals that were not fed any genetically modified grains or substances (i.e. corn, alfalfa, or soy). To ensure the validity of this claim, look for the Non-GMO Project certification, a small orange butterfly, on the label. This means the producer met the standards mandated by the Non-GMO Project organization, a non-profit that pushes for greater transparency in the food system and the eradication of genetically modified foods.

Deciphering the best option is a matter of choosing what is most important to you, whether that means the treatment of the animals, the quality of the meat, the farming impact on the environment, or all. To ensure a claim is not a vapid statement, it is best to look for third-party certifications and other modifiers like “100-percent” to know the designation accounts for the animal’s entire life after it was weaned. We find the most encompassing options to be certified grass-fed or certified organic. With that said, we all have to continuously fact-check and vet—that is, until the day that the only choice on the market is the healthiest, 100-percent humane and ecological option.

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

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.