PrimaFoodie Ingredients Spotlight: Soy Lecithin

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

What Is Soy Lecithin?

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

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

What Is the Purpose of Soy Lecithin?

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

Where Is Soy Lecithin Found?

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

· Bread

· Chocolate

· Dressings and marinades

· Packaged food

· Alternative milk

· Cereals, pasta, and other processed grains

· Cooking sprays 

· Ice cream, puddings, and other dairy products

· Nutritional supplements and vitamins

Is Soy Lecithin Bad?

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

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

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

Soy Lecithin: Other Options

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

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

Further Reading:

The PrimaFoodie Guide to Meat and Poultry

What We Really Need to Know about Bees

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

 
 

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

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


4 Pantry and Freezer Staples to Keep on Hand

Healthy Fats

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

Clean Easy Proteins

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


“Pantry Vegetables”

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


Healthy Sauces and Spices

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

Tips for Sourcing the Best Pantry and Freezer Staples

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

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

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

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

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


 
 

The PrimaFoodie Guide to Eating Clean in Miami

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

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

Natura Eatery

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

Marion

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

Planta

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

OTL

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

Miami Juice

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

Pura Vida

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

Lilikoi Organic Living

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

What We’re Reading, Watching, and Listening to this September

We love integrating new ideas and practices into our everyday lives—ultimately so we continue to feel inspired and healthy. So much of our discovery starts with an insightful article, compelling documentary, or heartfelt podcast. To that end, here’s what we’ve been reading, watching, and listening to as of late. 

These lessons are a cue to always be discerning and keep learning. Got something to recommend? Send us a DM

What We’re Watching

 Buck
“There is a real-life horse whisperer and his name is Buck Brannaman. This insightful and sensitive documentary tells the story of Brannaman, a revered horse trainer, and how he overcame trauma to become one of the most compassionate and leading people in his field. You don’t have to love horses to appreciate this story but learning about Brannanman’s approach will make you a better human being.” —Nichole

 
What We’re Listening To

 The Dhru Purohit Podcast: “How to Build Muscle and Live Longer”
“Muscle is the organ of longevity.” These words by Gabrielle Lyon, DO, are critical in how we view obesity, diabetes, cardiovascular disease, and more. In this interview, Dr. Lyon argues we are “under-muscled,” which leads to a host of health problems. This podcast (which you can also watch on Youtube) offers an entirely new way to look at some of the most widespread health issues today. This is another gem of a conversation hosted by Dhru Purohit” —Nichole


What We’re Reading

 The Brockovich Report
“For several years, water has been at the forefront of my mind. How clean is my tap water? Will there be enough clean, drinkable water for us all in 10 years? Just how old is our municipal water infrastructure? This is just a sampling of the questions I obsess over. More recently, after having the honor to chat with Erin Brockovich, I’ve become even more obsessed with this critical topic. Brockovich unpacks what we need to know about our water—from policy updates to corrupt oversight—in her newsletter, The Brockovich Report. It’s a scary must-read.” —Stacey


The Daily Stoic by Ryan Holiday and Stephen Hanselman. 
“This platform offers wisdom for everyday life. It helps me become more level-headed, consistent, and effective, while it also pushes me to live in alignment with my values.” —Nichole


“Why Is Corn Syrup in So Many American Infant Formulas?” from The Undark
“Research shows that about half of all baby formulas produced for the US market contain… corn syrup. That’s right. Corn syrup. The EU does not allow corn syrup in its formulas. This article unpacks why so many formulas contain this cheap and fast sugar ingredient—and what we need to know about its impact on babies’ health.” —Stacey  


Best Snack Bars for Better Blood Sugar by Levels Health
“Levels is always publishing thorough and needed information on health, blood sugar, and longevity. This piece unpacks snack bars, from what we should avoid to the ingredients to look for.” —Nichole




5 Organizations that Are Working to Change Our Food System for the Better (and Why We Need to Support Them)

Our biggest driver at PrimaFoodie is revealing how our food ends up on our plates. How our food is grown, processed, packaged, and marketed is a winding, complicated journey. Often our food system is fueled by legislation and corporations that put energy toward profit and efficiency over human and planetary health. 

Because a handful of corporations run the main links on the food supply chain, smaller farmers are often left scrambling. This has been the work of administrations for decades with a goal to bring cheaper food products to the masses. But the result has been catastrophic. Foods laden with pesticides and antibiotics and lacking nutrients have become the norm with nutrient-rich whole foods harder to come by.

We can create change by understanding the backstory of our food and supporting independent farmers. By turning our attention toward those who care about their products, we can bring resilience, equity, and health back to our food system—and to our future. These five organizations are working toward just that.

 

5 Organizations Working to Change Our Food System

Slow Food USA

In the 1980s, Italian activist Carlo Petrini gathered a group of people to revolt against the inclusion of a McDonald’s in Rome. His fight won legions of followers and attention, and eventually spawned what is now known as Slow Food. Equal parts movement, mindset, and organization, Slow Food aims to reclaim the organic and just roots of food. There are chapters throughout the US and world, each of which organizes educational activities that teach about the connection between our planet, culture, and wellbeing. 

Quivira Coalition

The aim of this organization is on the soil. Quivara works with local farmers and land advocates to educate people on ecosystem resilience and restoring the health of our agriculture—from the ground up. The end game is to bolser rural, local food systems and the economic health of farmers, ultimately to have widespread impacts on land management across the US.

Healthy Food America

Healthy Food American attacks the issue of bettering the food system from two ends: by working to make access to fresh, healthy foods easier while making adulterated, processed foods less accessible. The team here works tirelessly for policy change, with one of its biggest drivers is advocating for a tax on sodas and other sugary drinks. Through community partnerships, advocacy, and policy reform, this non-profit aims to spread awareness around food, its origins, and equitable availability.

Environmental Working Group

For anything we put in and on our bodies, the EWG has our best interest. This third-party organization works with researchers and scientists to bring the latest information on additives in our food and water, as well as in our personal care products. The site is brimming with guides, all of them easily navigable, to help us better understand labels, source the the cleanest produce and items, and advocate for greater transparency and change.

Cook For America

“School food is the solution, not the problem.” Such is the motto of Cook for America, which sheds light on the transformative power of fresh, whole, “scratch-cooked” school meals. The team believes that this access to healthy food is a catalyst for change in the fight against diet-related health issues, including childhood obesity. It makes sense, particularly given research over the last decade that links healthier school lunches to both better test scores and children’s willingness to make healthier eating choices outside of school hours.

The PrimaFoodie Guide to Coconut Water

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

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

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

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

Our Top 4 Coconut Water Picks

Harmless Harvest

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

Thrive Organic Coconut Water

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

Real Coco Organic Pure Coconut Water

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

Cadia Organic Coconut Water

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

 

Secondary Picks

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

Vita Coconut Water

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

C20 Coconut Water

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

Taste Nirvana

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

August Reading List

Here’s a roundup of what’s been in front of our eyes and on our minds, as of late. In the sea of I information we live in, we’ve found each of these articles to be a worthwhile and informative read.

Got any recs? Send us a note at @primafoodie

 

How to Help Your Child Build a Healthy Relationship with Food

How to get fussy eaters to eat vegetables.? “With a sprinkle of creativity,” writes holistic nutritionist Edie Horstman.

L-Citrulline Is an Amino Acid Known to Boost Brain Performance and Heart Health

 And it’s found in this one “unicorn” fruit…

What Are Processed Foods—and Why Are They So Bad?

 Those packaged crackers really do have a negative impact. Here’s why.

Why You Should Buy the ‘Ugliest’ Watermelon

‘Tis the season of one of the most beloved fruits of all time. These tips will ensure you’re picking the best of the bunch.

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

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

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


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

Botanica

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


Wild Living Foods

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

BreadBlok

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

Malibu Farm

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

Forage

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

Kismet

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

Kye’s Feel Good Food

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

The Butcher’s Daughter

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

Gjelina

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

Gjusta

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


honey hi

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

Amara Kitchen

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

Jon & Vinny’s 

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

The PrimaFoodie Guide to Cooking with Fats and Oils

A foundational cooking ingredient, fats have the unparalleled ability to transform and amplify the foods we eat. Depending on what type we use, whether it be olive oil or rendered bacon fat, this ingredient is the means for bringing out the delicious and textured potential of a dish. As chef and author Samin Nosrat writes in Salt, Fat, Acid Heat, “food can only ever be as delicious as the fat with which it’s cooked.”

The nuanced aspect of fat brings up a critical point: Not all fats are created equal. There are various sources, which range from animal fats to oils extracted from nuts and seeds. Each one boasts its own flavor profiles, effect on a dish’s taste, health aspects, and smoke points. Here we outline our top picks for fats to cook with—and the why and how to best use each one.


What Is Fat?

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

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

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


What Are the Types of Fats?

The main building blocks of fat are called fatty acids. In general, a fatty acid consists of a “chain” of carbon and hydrogen atoms. 

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

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

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

  • Polyunsaturated fats have two (or more) carbon sets that have bonded together, so it’s carbon to carbon and carbon to carbon, rather than carbon to a hydrogen atom. Because these oils tend to be unstable, they’re best to not cook with and rather to use as dressings, etc. These are liquid at room temperature.  


Why Is Fat Used in Cooking?

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

For this guide, we’ll be focusing on fats used as a cooking medium. When heated, fat becomes an incredible source to crisp up proteins and cook fresh vegetables. 


What Is a Smoke Point?

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

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


What Are the Best Fats to Cook In?

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


Clean Animal Fats, such as Duck Fat

Type: Saturated

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

Smoke Point: Ranges from 375 °F to 390 °F


Ghee

Type: Saturated

Also known as clarified butter, ghee is an excellent fat to cook in at higher temperatures. It’s also a baking hero. 

Smoke Point: Around 485 °F


Olive Oil

Type: Monounsaturated

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

Smoke Point: Around 325 °F to 350 °F


Butter

Type: Saturated

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

Smoke Point: 350 °F


Avocado Oil

Type: Monounsaturated

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

Smoke Point: Around 500 °F to 520 °F


Coconut Oil:

Type: Saturated

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

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


Buying Fats and Oils: What to Look for

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




Cilantro Jalapeño Lime Dressing

When you blend buttery avocado with fresh ginger and lime, incredible things happen—like this versatile dressing. Rich in omegas and antioxidants, this adds a hit of heat to salads and fresh vegetables thanks to the jalapeño.

This recipe yields 4 servings


INGREDIENTS

  • 1 avocado
  • 1 jalapeño, seeds and pith removed
  • 1 garlic clove
  • ½ inch fresh ginger, grated
  • 1 handful of cilantro
  • 2 limes, juiced
  • ⅓ cup olive oil
  • ½ teaspoon sea salt
  • 1 tablespoon honey
  • Water, as needed
  • 1 avocado
  • 1 jalapeño, seeds and pith removed
  • 1 garlic clove
  • ½ inch fresh ginger, grated
  • 1 handful of cilantro
  • 2 limes, juiced
  • 113 grams olive oil
  • ½ teaspoon sea salt
  • 1 tablespoon honey
  • Water, as needed

Directions

1. Place all ingredients into a food processor and blend for about 45 seconds.

2. Add water or olive oil for desired consistency.

3. Serve on top of salad or as a dip. 

 

Creamy Honey Dijon Dressing

​​A good quality Dijon is a magic ingredient to always keep in hand. The hearty flavor adds an unparalleled texture to fresh greens, which are abundant in the summer. Plus, honey’s sweetness envelopes the garlic, resulting in our favorite version of the beloved dressing.

This recipe yields 4 servings


INGREDIENTS

  • 2 tablespoons dijon
  • 2 tablespoons honey
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 small garlic clove
  • Salt and pepper to taste
  • 2 tablespoons dijon
  • 2 tablespoons honey
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 small garlic clove
  • Salt and pepper to taste

Directions

Blend in a mini food processor and serve. For a thinner consistency, add water or olive oil as desired.

 

Velvety Balsamic Dressing

A store bought dressing? There are no excuses for one, in our opinion. Especially when you see how easy it is to make this velvety balsamic drizzle that adds a brightness to any favorite greens. We love ours on the thicker side, particularly because it doubles as a dip for fresh cut vegetables.

This recipe yields 4 servings


INGREDIENTS

  • ¼ cup olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons honey
  • 1 garlic clove
  • 2 tablespoons dijon
  • Salt and pepper to taste
  • 113 grams olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons honey
  • 1 garlic clove
  • 2 tablespoons dijon
  • Salt and pepper to taste

Directions

1. Mix all ingredients in a mini food processor. For a thinner consistency, add water or olive oil as desired.

2. Drizzle over salad.

TIPS

**When buying balsamic vinegar, read the ingredients. Make sure there are no added ingredients, such as “caramel colors.”

 

The PrimaFoodie Guide to Clean Laundry Detergent

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

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

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


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

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

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

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

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

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

Fragrance or Natural Fragrance

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

Parabens

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

Ammonia

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

Chlorine Bleach

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

Phthalates

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

Dyes

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

Choosing a Clean Detergent

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

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

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

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

Molly’s Suds Laundry Powder

EWG Rating: A

Dropps Sensitive Skin Laundry Detergent Pods, Unscented

EWG Rating: A

Hello Bello Organic Concentrated Laundry Detergent, Unscented

EWG Rating: A

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

Nellie’s Laundry Soda

EWG Rating: A

Dirty Labs Bio Laundry Detergent – Free and Clear

EWG Rating: Verified

Blueland Laundry Tablets, Fragrance Free

EWG Rating: Verified



Summer Truths

At PrimaFoodie, we think of summer as a love song to our core belief: that the best foods are the ones in season, hyper-local, and plucked straight from the garden. With the bright stone fruits and juicy tomatoes abounding, it’s hard not to lean into a diet that’s clean, nutrient-dense, and environmentally sound this time of year. Eating this way may not be feasible every day, but this season makes doing it easier—which makes it the perfect time to create healthy habits. 

Here are our favorite fundamental truths of summer—destined to be interpreted and carried forth in every season.


#1: Fruit Is Nature’s Candy
Summer is the time of stone fruits, like nectarines and peaches. And bright berries. And the sweetest melons. This season shows us there’s zero need for added sugars—ever. We rely on these peak season fruits to sweeten a breakfast chia seed pudding or fresh smoothie, or for a perfect mid-day snack. 


#2: Hydration Is Everywhere
We know we need to stay hydrated to remain in good health. But how we hydrate doesn’t need to solely come from drinking the suggested ounces of water per day. Fresh vegetables and fruits are viable sources of hydration. In particular, summer-ripe watermelons and cantaloupes hold high concentrations of water (called gel water), along with essential minerals, making them an ideal way to quench our cells through the day.

#3: Lettuces Are Peaking
In our minds, little is better than a bowl of tender summer greens dressed lightly with fresh olive oil and lemon. This almost tastes like the sun—and these lettuces are everywhere this time of year. Lean into whatever organic greens are at your local farmers market right now and make those the center of your next meal, pairing with a small side of local protein. 

#4: Zoodles for Days
That sauce you’re craving? It’s better on top of bright summer squash or zucchini, both of which are at peak right now. Make noodles out of these vitamin-rich vegetables, making sure to only quickly blanch them so they carry an ‘al dente’ firmness to hold up to your favorite sauce.

#5: You Say Tomato
And speaking of the perfect sauce: Sauté a few cloves of fresh garlic, basil, and summer heirloom tomatoes. This is the season’s goldmine. 



The PrimaFoodie Guide to Eggs

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

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

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

Decoding the Label: Sourcing Humane and Healthy Eggs

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


Label: Organic

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

The PrimaFoodie Take: Always look for certified organic eggs.


Label: Certified-Humane

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

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


Label: Certified Animal Welfare Approved

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

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


Label: Cage-Free

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

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


Label: Free-Range

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


Label:
Pasture and Pasture-Raised

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

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


Label: Conventional

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


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

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

 

PrimaFoodie Approved Ethical Egg Brands found in Grocery Stores:

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

Roasted Rhubarb with Cinnamon and Dates

Dates yield an incredible layered sweetness to any dish. Here they complement the tartness of the fresh rhubarb and the nuttiness of the cinnamon, resulting in a sticky, sweet dish that is perfect to enjoy for breakfast or as an after dinner treat.

This recipe yields 4 servings


INGREDIENTS

  • ½ cup (5-6) Medjool dates, chopped
  • ½ teaspoon vanilla extract
  • 2 tablespoons honey
  • 3 medium rhubarb stalks, chopped into cubes
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon nutmeg
  • 1 cup water
  • 136 grams (5-6) Medjool dates, chopped
  • ½ teaspoon vanilla extract
  • 2 tablespoons honey
  • 3 medium rhubarb stalks, chopped into cubes
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon nutmeg
  • 236 ml water

Directions

1. Preheat the oven to 350 degrees.

2. Add dates, vanilla, honey, and water to a pot and bring to a boil. Immediately turn down to a simmer and cook for 5-10 minutes to allow the liquid to reduce and thicken into a chunky paste.

3. Place rhubarb in a bowl and toss with date paste and cinnamon. 

4. Spread out on a baking sheet and roast for 25-30 minutes.

Tips

** Serve on top of coconut yogurt.

 

Rosemary Rhubarb Chicken Thighs

We think of this as an abbreviated version of a full roast chicken (which is a PrimaFoodie favorite). Because this recipe calls for just thighs rather than the entire chicken, cooking time is reduced, as is clean-up. The result is juicy, sweet, and savory. (And your house will smell amazing.)

This recipe yields 4 servings


INGREDIENTS

  • 4 chicken thighs
  • 4 tablespoons ghee, melted
  • 1 onion, roughly chopped
  • 5 cloves garlic, roughly chopped
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon fennel seeds
  • 1 tablespoon honey
  • 2 cups rhubarb, roughly chopped
  • 2 carrots, roughly chopped
  • 1/4 teaspoon cardamom
  • 2 sprigs fresh rosemary
  • 2 sprigs fresh thyme
  • 1/4 cup chicken broth
  • 4 chicken thighs
  • 4 tablespoons ghee, melted
  • 1 onion, roughly chopped
  • 5 cloves garlic, roughly chopped
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon fennel seeds
  • 1 tablespoon honey
  • 256 grams rhubarb, roughly chopped
  • 2 carrots, roughly chopped
  • 1/4 teaspoon cardamom
  • 2 sprigs fresh rosemary
  • 2 sprigs fresh thyme
  • 60 ml chicken broth

Directions

1. Place chicken thighs in a baking dish. Salt and pepper both sides of the thighs. 

2. Mix together ghee, onion, garlic, bone broth, rosemary, thyme, and fennel. Spread over the chicken. 

3. Bake at 425 degrees Fahrenheit/218 celsius for 25 minutes. 

4. Remove from the oven and add the rhubarb, carrots, and honey to the baking dish. Mix to coat the chicken.

5. Bake for another 20 minutes at 425 degrees Fahrenheit/218 celsius.  

 

Rhubarb Chia Jam

Jam gets a bad reputation because of its high sugar content. In truth, the best jams highlight the fruit and forgo the sugar. With only a bit of honey for sweetness, this jam is incredible—plus, it’s rich in omegas thanks to the chia seeds.

This recipe yields 8 ounces


INGREDIENTS

  • 3 cups rhubarb, chopped
  • 1 cup strawberries, chopped
  • ¼ cup honey
  • Half a lemon, juiced
  • 1 teaspoon cinnamon
  • 3 tablespoons chia seeds
  • 408 grams rhubarb, chopped
  • 136 grams strawberries, chopped
  • 34 grams honey
  • Half a lemon, juiced
  • 1 teaspoon cinnamon
  • 3 tablespoons chia seeds

Directions

1. Cook rhubarb and honey in a large, heavy bottom pot on medium heat until it begins to simmer. Then reduce the heat to low and cook another 5 minutes. 

2. Add strawberries, cinnamon and lemon juice. Cook for another 10 minutes until soft.

3. Use an immersion blender to make a smooth consistency. 

4. Turn off the heat and add chia seeds. Let sit for 10 minutes stirring occasionally. 

5. Store in an airtight container in the refrigerator for up to 7 days. 

TIPS

** For a more tart jam, omit the honey.

 

Food Activist and Chef Camilla Marcus Is On a Mission to Better Our Food System

By Stacey Lindsay

Several years ago, I stopped into west~bourne, an eclectic all-day café in NYC’s Soho neighborhood, and had one of my favorite lunches to date: a simple grain bowl with roasted sweet potatoes, broccoli, and kale topped with pickled beets and savory tahini. The food was fresh and delicious. But it was the vibe of that warmly lit café that stuck with me. west~bourne exuded the breezy feel of California blended with the sound feeling that the staff truly cared about what they were doing—and serving.

That integrity stems from west~bourne’s founder and owner, Camilla Marcus. A California native and longtime food activist, Marcus has always put the why, how, and who behind what we eat first. She fights for zero waste and honors those who grow, cultivate, cook, and serve our food by giving back to various non-profits. For Marcus, creating food that is “naturally delicious and nutritious” and “better supports a sustainable food system” has always been her drive, she tells us. “It’s the only way to forge a future that we can be proud of passing to the next generation.”

Marcus closed the physical café doors to west~bourne in 2020, but its greater purpose lives on via her new provisions collection of the same name. The west~bourne line consists of sweet and savory snacks (think: organic yellow mushroom popcorn with maple and vanilla and crunchy rice squares with smoked almonds and Japanese togarashi spices), sustainably sourced avocado oil, and spices. Marcus considers everything, from ingredient sourcing to supply chain. “Our production is locally centered with our carbon footprint in mind, and so we can create products that are made up of traceable, responsibly grown ingredients, all while supporting local communities,” she says.

Still fueled by my memorable lunch in NYC, I dug a little deeper into west~bourne’s latest iteration by asking Marcus about her mission and how we all can take part. As Marcus proves, we all can take steps—big and small—toward building a more inclusive and transparent food system. “We love to eat and drink, but our food consumption accounts for a quarter of all greenhouse gas emissions—one of the largest contributors to climate change. Good news is, we can do something about it.”

 A Conversation with Camilla Marcus

Let’s start out with your new provisions line, west~bourne. Walk us through its zero-waste and inclusive ethos.

Our production is locally centered with our carbon footprint in mind, and so we can create products that are made up of traceable, responsibly grown ingredients, all while supporting local communities.  Our packaging is on the cutting edge of sustainability technology and is made with a variety of low-impact, recyclable, and compostable materials. We’re obsessive about our supply chain as well, which includes a proprietary network of local partners to minimize transportation impact and utilize innovative and regenerative farming practices as well.

We offset the carbon footprint of all orders by purchasing climate credits through The Garcia River Forest Project, a redwood forest preservation and management project in Northern California that protects carbon reservoirs, preserves wildlife habitats, reduces risk of wildfires, and safeguards the California watershed. Our customers can also match our donation directly during checkout as well, which gives them the opportunity to make their orders carbon negative. 

What is the greater social mission behind west~bourne?

Food has the power to forge connections and nourish a community. Our mission is to harness the supernatural power of vegetables to invite more people to the table together to transform plant based, zero waste eating that sustains our health—of our own bodies and our planet. 

What sparked your advocacy work for giving back and paying attention to people first?

My upbringing centered around being a generous and thoughtful member of our community.  Both of my parents were active through regular volunteering and leadership in philanthropic organizations throughout Los Angeles. Being an active part of my neighborhood fueled my soul.

While I was in culinary school, I was also part of the opening team at dell’anima, which had an incredible decade run in the West Village. That experience was a crash course in figuring out all the elements that come together to make a restaurant run smoothly—and it’s also where I fell in love with the hospitality industry and the people who dedicate everything to taking care of others. My first restaurant family was where I started integrating my environmentally focused practices that I grew up into how food is crafted for our neighborhoods, through creating a composting system for the restaurant and implementing an energy-efficient lighting system. This ultimately drove me to want to build west~bourne the cafe, which was the first zero waste certified restaurant in Manhattan. We partnered with The Robin Hood Foundation to forge a unique closed loop giveback system with The Door to support our team growth and local job development. When COVID started, I knew I could not be idle while our whole industry and our beloved teams were left without government support, particularly given those who work in restaurants can’t work from home.  So, I jumped into action immediately as a founding member of both ROAR and the IRC, fighting daily for relief. 

The other element of advocacy work that is very important to me is centered around childcare. Hospitality workers do not work a traditional 9-5, Monday through Friday job. Women and in particular mothers make up a significant portion of this industry, but the structural childcare system in this country categorically excludes hospitality workers, which is shocking when you consider restaurants are the second largest private employer in the country. You are faced with having to choose between your work or your family—which is no choice at all—and it's imperative that this changes. I’m very focused on driving legislative policy to address this inequity so all parents, especially those in our industry who dedicate so much to others, can have the right to earn a living, build a career, and take care of their families. 

How can we all be advocates of zero waste at home?

Everyone can take little steps to adopt a more sustainable lifestyle at home for themselves.

·   Plan your meals out ahead of your weekly shopping routine so that you are not buying in excess.

·   Use the full fruit or vegetable. The ends of carrots, radish greens, or even onion peels can be repurposed into more than we think if we get creative.

·   If space and resources permit, grow your own vegetables. Even an apartment dweller can grow herbs in a kitchen windowsill.

·   It’s equally important to address proper food storage in your home.  Small adjustments like keeping produce in organic cotton mesh bags to keep them fresh and dairy in the back of the fridge where it stays coldest or separating out the items, such as bananas or avocados, that can speed up the ripening of everything around them can have a significant compound effect. 

·   Lastly, composting goes a long way. Start with a compost system you could keep on the counter or under the sink and use it to collect scraps, eggs shells, banana peels and other biodegradable matter. If you have an outdoor space, you can compost the materials in your backyard, or you can dispose of it at a collection site or community garden. Many major cities are making composting a requirement and can provide additional resources. 

Simple, mindful steps can add up if we do it together.  We can all be part of a collective work in progress. Just put one foot in front of the other. 


Furthermore, how can we all advocate for more inclusivity in the food industry?

Each of us has the power in our daily lives as individuals or through our businesses to take some action to promote food access.  Our system has deeply rooted issues that can only be addressed over time through committed collective effort, whether that’s helping build awareness, supporting others in their equity work, or creating programs through your own ventures.

You can learn more about Camilla Marcus, her advocacy work, and west~bourne at west-bourne.com