Exploring the Purity and Allure of Extra Virgin Olive Oil with Alison Carroll

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By Stacey Lindsay

One look at Wonder Valley, the naturalist collection of pure extra virgin olive oils and olive oil products, and you’d think its founder was obsessed with the gold liquid for their entire life. 

In truth, Alison Carroll began looking closely at olive oil and its nuances when she started working at the California Olive Oil Council. “It was like discovering gold hiding in plain sight,” she tells us of what she learned. “I am someone who buys most of their produce at the farmers market, grew up working on farms, loves to forage, and has apprenticed in kitchens —but I never really gave much thought to olive oil.”

Once she started to dig in, learning about the notes, freshness, cultivation, and industry, Carroll fell deeper in love with olive oil. So much so that in 2014 she and her husband, Jay, launched Wonder Valley in Joshua Tree, California. The collection, which includes freshly harvested extra virgin olive oil from California and olive oil-based skin care products, is as aesthetically stunning as it is pure. Bottles that exude the bohemian allure of the high desert hold extra virgin olive oil, which is cold-pressed unrefined olive oil of the highest grade, that is fresh, buttery, and rich in polyphenols. 

This is a bold mission, given how the olive oil industry is filled with companies claiming to offer a pure extra virgin product when they’re bottling stale, mixed, or even fraudulent oils. To this end, Carroll and her husband dedicate much of their energy to education around transparency, freshness, and all-around great oil. 

We asked Carroll to fill us in on what to look out for when sourcing an extra virgin olive oil. She offers her expert insight, as well as why driving her own business for nearly the past decade has given her such purpose. “It feels like being in the California wine industry back in the 60s as it's just starting to take off,” she says. “I feel lucky to be involved at such an exciting time and to contribute to growing the awareness of California’s incredible olive oil industry.” 


A Conversation with Alison Carroll of Wonder Valley

There are countless olive oil companies out there claiming to sell great extra virgin olive oil when they’re actually not. What concerns you in the olive oil industry that you’d like people to be aware of? 

The process of certifying olive oil as extra grade is a rather complicated one. The first step is lab analysis, which is a straightforward process that will confirm things like the polyphenol count —which will tell us that it is, in fact, a freshly pressed, not old olive oil. Lab analysis also reveals any fraudulent oils that might be cut with seed oils or older virgin-grade oils. But it can miss a lot of the more nuanced defects that disqualify an oil from extra virgin grade—defects that only a trained professional olive oil panel can notice. 

My former role was to oversee the taste panel for the California Olive Oil Council, the only one of its kind in North America. This organization was formed to put transparency on an unregulated industry and give meaning to the term ‘extra virgin’. There are counterpart panels throughout the world with the same task of sniffing and tasting any potential defects in the olive oils of their region. While the COOC’s panel does evaluate the majority of olive oils made in California (which really represents all domestic production), there is no requirement to submit your oil. The complications are that the evaluation is a human process, that it needs to happen annually with each harvest, that it's a voluntary process for producers, and that the number of trained olive oil tasters is eclipsed by the volume of olive oil out there and does not include imported oils.

If someone were to start investigating high-quality, pure olive oil, what are some things to watch out for? 

Keep in mind that olive oil is a fruit juice, and unlike wine, it doesn’t age well. Olive oil’s enemies are light, time, and heat. Oxidation (the defect is called rancidity) is a very common issue for olive oil and even the best extra virgin grade oil will eventually turn rancid with time. This is why a harvest date is essential, so you know when it was made. Read the fine print on the label. The front label could say, for example, ‘Extra Virgin Olive Oil from Tuscany’ but on the back label you see ‘product of Tunisia, Italy, Spain, Greece.’ This is common for cheap olive oils. What this tells us is that it’s impossible to know really when this olive oil was made or to have transparency on the process of growing or production. 

Alison Carroll with an olive oil harvest.

Glass or metal is best for storing, not plastic, which will make the oil more vulnerable to extreme temperatures. Dark glass will help with UV protection and extend the shelf life. 

If you’re taking the time and care to invest in high-quality extra virgin olive oil enjoy it! A lot of our context with olive oil is that it’s this ubiquitous condiment and usually next to vinegar (which ages wonderfully). Don’t be precious with it and let it sit and collect dust. Store it away from direct heat or sunlight, not next to a sunny window or stove. A pantry is great. 

Remember to use it up, cook with it—and savor it.

Why is a harvest date more important than an expiration date?

The harvest date is the most essential component on the bottle. Expiration dates can be arbitrary and overgenerous. When you see a harvest date, what you are buying is something that is freshly pressed and doesn’t have a long shelf life. 

For your company, Wonder Valley, you pick your olives “under-ripe”? What benefits does this offer?

All olives start a pale green then mature to purple hues and then when fully ripe turn a deep black. It’s an easier process to harvest overripe olives. Think about any time you’ve picked fruit: it’s harder to pull that blueberry off the bush when it's green. Also, harvesting fruit that’s overly ripe and juicy gives a bigger yield. But harvesting olives on the greener side gives us an oil with a higher concentration of polyphenols, a longer shelf life, and a very bright and robust flavor that—to me—stands out. You can notice the olive oil in a dish. 

What do you love most about olive oil?

I love that olive oil is both elemental and a common denominator. In most of our pantries is a bottle of olive oil. Even with the widespread food allergies and dietary preferences, olive oil is still something we all use, perhaps daily. And a very good olive oil can make something simple like a salad extraordinary.

Alison Carroll in the California desert.

To learn more about Wonder Valley and pure extra virgin olive oil, visit welcometowondervalley.com.




Sea Salt + Nutmeg Mashed Potatoes

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There’s a world of difference between good mashed potatoes and great ones. These are in the latter camp, thanks to the hint of nutmeg which elevates the earthy flavor of the root vegetable. Coconut yogurt lends a creaminess, making these a heart side for most any protein.

This recipe yields 4 servings

INGREDIENTS

  • 2 1/2 pounds of yukon gold potatoes
  • ¾ cup coconut yogurt
  • ¼ teaspoon nutmeg
  • 1 teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • 1000 grams of Yukon Gold Potatoes
  • 200 grams coconut yogurt
  • ¼ teaspoon nutmeg
  • 1 teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper

Directions

  1. Boil potatoes in salted water until soft.

  2. Strain potatoes, add coconut yogurt, salt and nutmeg. 

  3. Mash until smooth.

TIPS

**For those who eat dairy substitute coconut yogurt with ½ cup buttermilk and ¼ cup sour cream 

 

Honey Carrots

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There’s an almost magical quality to carrots in that they complement endless spices and proteins. Here we sauté them in olive oil and honey to bring out notes of caramel-y goodness.

This recipe yields 4 servings

INGREDIENTS

  • 4-5 medium rainbow carrots
  • 2 tablespoons honey
  • 1 tablespoon olive oil
  • ¼ teaspoon sea salt & black pepper
  • 2 tablespoons red wine vinegar
  • 800 grams of rainbow carrots
  • 50 grams of Honey
  • 1 tablespoon olive oil
  • ¼ teaspoon sea salt & black pepper
  • 2 tablespoons red wine vinegar

Directions

  1. Cut carrots into quarters, lengthwise.

  2. In a sauté pan heat up olive oil to sauté the carrots, seasoning with salt and fresh ground pepper. 

  3. Add honey and caramelize for about 4 minutes, then add red wine vinegar and set aside until ready to serve.


 

Golden Raisin Chutney

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Chutney, a jam-like spread that originated in India, is known for both its ability to add flavor and interest to a dish. This version is made with sweet and savory components—golden raisins and shallots—that marry to make a spread that is bright and fruity with a touch of acid. Plus, the jalapeno leaves a hint of heat on the palette.

This recipe yields 4 servings

INGREDIENTS

  • 1 shallot, finely chopped
  • 1 cup of golden raisins, chopped
  • 1 sprig of Thyme, finely chopped
  • 3 tablespoons of apricot jam*
  • ½ jalapeño, finely chopped
  • 1 tablespoon ghee
  • 1 shallot, finely chopped
  • 200 grams of golden raisins, chopped
  • 1 sprig of thyme, finely chopped
  • 100 grams of apricot jam*
  • ½ jalapeño, finely chopped
  • 1 tablespoon ghee

Directions

  1. Sauté fine diced shallots and jalapeños in butter until translucent. Add apricot jam and chopped golden raisins. Continue cooking for another 5 minutes.

  2. Season with lime juice, fresh black pepper and a hint of fresh thyme.

TIPS

*Try to use an apricot jam that is made without added sugar.

 

Golden Trout with Raisin Chutney

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Trout doesn’t always get the culinary attention it deserves, which is a shame. You can’t beat the clean flavor and perfect texture of this freshwater fish, which is an ideal vehicle for most any spice or flavor combination. Here we pair the trout with a vibrant, sweet raisin salsa. When sourcing your trout, choose wild and not farm-raised.  

This recipe yields 4 servings

INGREDIENTS

  • 4 boneless, skinless, filet of trout
  • 1 tablespoon of ghee
  • Pinch of ground cayenne pepper
  • 1 tablespoon olive oil
  • ½ lime, juiced
  • 4 boneless, skinless, filet of trout
  • 1 tablespoon of ghee
  • Pinch of ground cayenne pepper
  • 1 tablespoon olive oil
  • ½ lime, juiced

Directions

  1. Heat up a sauté pan with olive oil for fish.

  2. Sauté fish for 1 minute on each side. Season with salt, pepper and a touch of cayenne pepper powder. 

  3. Add a tablespoon of ghee and sprinkle with a little lime juice. 

  4. Transfer fish to a sheet pan and top with raisin salsa. 

  5. Put in the oven at 300 degrees for approximately 5 minutes.

  6. Serve with mashed potatoes and honey carrots.

 

PrimaFoodie Ingredient Spotlight: MSG

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

What Is MSG?
Monosodium glutamate, commonly referred to as MSG, is a food-grade salt compound derived from glutamic acid in seaweed and various vegetables. Glutamic acid is a ubiquitous naturally occurring non-essential amino acid found in most living things, from animals to plant life to humans. The food-grade MSG used today is primarily extracted from corn, beets, molasses, and sugar cane.

How is MSG used?
MSG is a flavor enhancer that adds richness and depth to foods often referred to as umami, the fifth taste. For more than a century it’s been a go-to additive used by chefs, companies, home cooks, and more.

MSG is commonly associated with take-out Asian foods, but the truth is that it’s added to a host of conventionally prepared, processed, and packaged foods—and you’d likely never suspect it. These include:

  • Salad dressings

  • Condiments, such as ketchup and mustard

  • Marinades and seasonings

  • Spices

  • Fast food

  • Restaurant foods, specifically from mass-chains

  • Packaged soups

  • Frozen meals

  • Instant noodles 

Editor’s note: While MSG is naturally found in many foods, most notably certain cheeses and savory vegetables, like tomatoes, here we’re referring to the human-created flavor enhancer.

When was MSG discovered?
In the early 20th century, Japanese chemist Kikunae Ikeda discovered that a certain kelp added a savory richness to his kelp soup. As he dug deeper he learned that the glutamic acid in the kelp naturally carried this ability to bring out a food’s unique depths. Ikeda eventually found a way to extract and package the monosodium glutamate. Since then, it has taken off commercially.

Is MSG bad for your health?
In the century-plus since MSG has been in existence, people have been eating it generously. The FDA deems it “GRAS”, which translates to “generally recognized as safe” for consumption—which is nebulous terminology that doesn’t necessarily deem if something is, in fact, safe for our health. (Note: Food substances recognized as GRAS do not go through the same reviews as foods labeled as FDA-approved.) The FDA does require MSG to be included in ingredient lists.

Okay, so MSG is legal. But is it bad for your health? That’s a heated debate. Around the 1960s a heated campaign against MSG infused media headlines, pointing fingers at Asian restaurants for infusing foods with the vilified ingredients. This inspired advocates of the flavor enhancer to speak out in favor of it. Many believe since it’s a natural-occurring substance it poses no threat to humans. MSG advocacy groups have sprouted, as have studies that show no link to health concerns. 

Then there’s the other school, which believes MSG to be a toxic additive that poses health concerns. One study found MSG to potentially cause nerve and brain damage in laboratory animals. Others have found it to be the culprit of a host of reactions, including sweating, chest pain, headaches, and numbness. Researchers in the medical field have referred to these reactions as MSG System Complex. 

The PrimaFoodie take on MSG.
Simply put, MSG is an additive, and like any additive, it causes us to pause. The two biggest factors behind our stance are the fact that it’s a processed additive, and it’s everywhere, which means it can have a cumulative effect. 

MSG is a naturally-occurring substance in its organic form, but when it’s extracted from a source and turned into an additive, it’s processed in some way. And while it’s impossible to totally avoid processed foods these days, we aim to limit them as much as possible. Add to this that MSG is found in many foods, so while it may be technically fine to consume in small to moderate doses, what happens when we eat it consistently all the time? It compounds in our systems. 

We’re also concerned by the limited research around MSG. The FDA may state it to be “generally safe,” but this gives us zero confidence that it’s truly okay to eat. 

For this reason, we avoid MSG at all costs. We suggest reading labels and asking the brands or companies if they include it, and why. There are plenty of foods naturally rich in umami flavor—so why opt for a manipulated version?

This is the question to ask. 

Curious to learn more about what’s in your food? Check out our other Ingredient Spotlights.

Chile Is Touting the Food and Wellness Advice We All Need to Hear

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One of the most critical facts about our health is that it’s a communal affair. We each need to make individual efforts to eat well and take care of ourselves, but our solo choices around the foods we consume and the products we support impacts those around us. What and how we eat has a domino effect. 

We were thrilled to see this truth underscoring Chile’s new Dietary Guidelines. The South American nation rewrote its health and food suggestions for its citizens—the first update it’s made since 2013—to include accessible tips to complement people’s habits and lifestyles, and to consider the wellbeing of the planet. It’s all-encompassing, and it’s exactly what we need here in the US. 

As Chilean doctor and Minister of Health Ximena Aguilera says, the guidelines reflect the collaboration of doctors, governmental officials, suppliers, and producers. It highlights the importance of “sharing the table, hygiene in food, sharing kitchen tasks and protecting the planet—because with our eating habits, consuming seasonal, fresh food and avoiding waste, we also help the health of the planet.”

What’s even more inspiring, is how tangible the report actually is. Our guidelines in the US span a whopping 164 pages. But Chile created succinct, easy-to-follow 20-minute videos to break down the main components. As Nichole points out, “they actually want its citizens to watch and understand.”

Below are our three biggest takeaways from the new Dietary Guidelines for Chile—all of which we’re determined to advocate for in the US:

#1: The guidelines are accessible.
The new Food Guidelines for Chile present 10 suggestions for people to incorporate into their routines, offering citizens concise and actionable ways to eat. A few of these include:

  • Consume fresh, seasonal food from fairs and established markets over processed food. (This is groundbreaking, as the US never warns against processed foods because of a fear of lobby groups.)

  • Add color and flavor by choosing more fruits and vegetables.

  • Consume legumes in stews and salads as often as possible.

  • Avoid ultra-processed products and with "HIGH IN" stamps.

  • Drink water—not juice—throughout the day.

One note: Chile does include the suggestions to “consume dairy at all stages of life” and to “increase the consumption of fish, shellfish, or algae from authorized sources,” both of which give us pause and make us wonder if there are ulterior industry objectives behind these.

#2: Community plays an important role in our wellness
Food is more than sustenance. It’s also a means to be with others and to enjoy the present. We applaud Chile’s following actions that speak to this:

  • Share kitchen tasks and look to cook new and traditional meals.

  • Enjoy your food at the table and eat with others, when possible, without phones or other distractions.

  • Respect food cultures and appreciate the importance of making food at home.

#3: Chile considers social, biological, and environmental concerns
While the overarching goal of the guidelines is to better the wellbeing of its citizens, a subsequent benefit is that it aims to “empower sustainable food systems.” Eve Crowley, a representative with the United Nations Food and Agriculture Organization in Chile, says the scope of the new guidelines go beyond nutrition to include facts that reflect the entire food system, from the health of fisheries and farms to how we manage food waste. “For us, it follows the state of the art of dietary guidelines very well,” Crowley adds. “It is something very accessible to the public.”

Here at PrimaFoodie, we applaud Chile. Echoing Marion Nestle, these new standards certainly have “much to teach us.” Now it’s up to us to advocate for this on our own soil. 

 

 

 

 

Our Food future: 3 facts we all need to know

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Parker Brook took a huge leap—and we applaud him for it. The former food executive spent more than a decade as a brand manager for various giant food labels before he left to start his cereal company, Lovebird. As he tells Nicole in our premiere episode of ‘The PrimaFoodie Podcast,’ he could not get behind what many food companies were doing to turn a profit, which included using low-quality ingredients to make food faster and cheaper. “Now my journey is really focused on Lovebird and how to clean up all that stuff and provide better options for people,” he says. 

The following three takeaways from his conversation with Nichole are information we all need to make smart decisions for our health and to fight for a better food system. 

And if you haven’t yet, be sure to listen to ‘The PrimaFoodie Podcast’ here.

#1: Most conventional corporate food companies do not have our backs.
We need food to survive. Yet so much of the food marketed to us is laden with sugars and made with low-quality ingredients. As Brook says of many corporate package food companies, “their primary objective is to maximize shareholder value, not your health.” To do this, companies will cut costs in every way they can. “I just couldn't sit in another meeting and be like, ‘We need mermaid yogurt, so kids can eat our yogurt that has 19 grams of added sugar in it,’” he adds. 

#2: It’s critical to be wary of what goes into packaged foods.
Food marketing is cryptic and often dangerous. A company can market something as better for our health, but a closer look proves the opposite. Brook uses the example of the low-fat foods that came into popularity in the late 80s. “If you look at what they had in them, there was a ton of sugar and oils, canola oils, and things like that. They use sucralose, which is a non-caloric sweetener, artificial aspartame […].” Brook’s statement underscores the need to read package food labels. “There are certain things and ingredients you should just avoid because there's really no nutritional benefit to them,” he says. 

#3: We hold the power for our food future.
Brook is running a food company, but his mission is way bigger. He wants to “elevate cleaning eating and clean ingredients” and to educate people about how to read ingredient labels and what to watch out for—" because as soon as you stop buying something, they will stop making it. That's a fact.” His rallying cry to know what’s on our plates, support transparency, and vote with our dollars is empowering to hear. “Each one of us has the power to really decide what our food future is,” he says. I'm trying to do it by making a product to give you an option, instead. Hopefully, I invite competitors and other people to follow.” 

The PrimaFoodie Podcast

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

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

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

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

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

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

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

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

 

 

Gingerbread Cupcakes

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We call these cupcakes but they’re just as suited for the label muffin. Excellent for dessert or served with ghee and a hot cup of coffee in the morning, these baked treats showcase the best warming spices of the season. 

This recipe yields 12 cupcakes

INGREDIENTS

  • 2 ½ cups almond flour
  • ¾ teaspoon baking soda
  • ¼ teaspoon sea salt
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon ground allspice
  • ⅓ cup molasses
  • 1 teaspoon vanilla
  • 2 eggs
  • ½ lemon, juiced
  • ⅓ cup coconut oil
  • 212 grams almond flour
  • ¾ teaspoon baking soda
  • ¼ teaspoon sea salt
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon ground allspice
  • 113 grams molasses
  • 1 teaspoon vanilla
  • 2 eggs
  • ½ lemon, juiced
  • 113 grams coconut oil

Directions

  1. Preheat oven to 350 degrees fahrenheit. 

  2. In a large bowl mix together all the dry ingredients.

  3. In a separate bowl, mix together all the wet ingredients. 

  4. Slowly incorporate dry ingredients into the wet ingredients either with a whisk or a spatula. 

  5. Line a cupcake tin with cupcake papers. Fill ¾ of the way to the top. 

  6. Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean. 

  7. Serve plain or with your frosting or glaze.

 

Holiday Breakfast Casserole

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This is one of those recipes that requires a minimal amount of prep work and the rest takes care of itself. Filled with nutrient-rich spinach, sweet potatoes, and Brussels sprouts, the finished casserole is fluffy and decadent, perfect for a holiday breakfast. And while it’s delicious served hot straight from the oven, we leave ours out so people can help themselves to seconds and thirds well into the morning.

This recipe yields 8 servings

INGREDIENTS

  • 1 package of bacon
  • 2 sweet potatoes, cut into rounds
  • 3 cups brussels sprouts, quartered
  • 1 cup spinach
  • 20 cherry tomatoes, halved
  • 1 yellow onion
  • 2 garlic cloves, minced
  • 12 eggs
  • 3 tablespoons purified water
  • 2 teaspoons sea salt
  • 1 teaspoon black pepper
  • 1 tablespoon coconut oil, divided
  • 1 package of bacon
  • 2 sweet potatoes, cut into rounds
  • 3 cups brussels sprouts, quartered
  • 1 cup spinach
  • 20 cherry tomatoes, halved
  • 1 yellow onion
  • 2 garlic cloves, minced
  • 12 eggs
  • 3 tablespoons purified water
  • 2 teaspoons sea salt
  • 1 teaspoon black pepper
  • 1 tablespoon coconut oil, divided

Directions

  1. Preheat the oven to 375 degrees fahrenheit. Toss sweet potatoes and brussel sprouts in coconut oil and sprinkle them with sea salt. Roast in the oven for about 30 minutes or until tender with a fork. 

  2. Chop bacon into bits and cook in a skillet until crispy. Remove from the skillet and set aside, leaving the bacon fat in the skillet. Add onion and garlic to bacon fat and cook until caramelized.

  3. Add spinach to the skillet. Cook until just wilted.

  4. Whisk eggs and water in a bowl.

  5. In a glass baking dish, add a bottom layer of sweet potatoes. Follow with a layer of brussel sprouts, then the onion, garlic, and spinach mixture. Pour egg mixture over top. Top with slices of tomato.

  6. Bake in the oven for 30 minutes.

     

 

New Year’s Pork and Sauerkraut

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Pork and Sauerkraut is a longstanding New Year’s Day tradition meant to bring good luck into the coming months. But it’s also one of our favorite meals for all its savory, zesty, and slightly sweet components. When you get good-quality, organic pork it marries perfectly with the creaminess of the red potatoes and bright acidity of the sauerkraut. Each bite is layered and satisfying.

This recipe yields 6 servings

INGREDIENTS

  • 4 lbs pork loin
  • 2 lbs sauerkraut
  • 10 red potatoes, halved
  • 2 onions, quartered
  • 4 apples, quartered
  • 1 tablespoon sea salt
  • 2 teaspoons pepper
  • 1 tablespoon olive oil
  • 4 lbs pork loin
  • 2 lbs sauerkraut
  • 10 red potatoes, halved
  • 2 onions, quartered
  • 4 apples, quartered
  • 1 tablespoon sea salt
  • 2 teaspoons pepper
  • 1 tablespoon olive oil

Directions

  1. Preheat the oven to 350 degrees Fahrenheit. 

  2. Season pork loin with salt and pepper. 

  3. Add olive oil to a large heavy bottom pan over high heat. Sear pork loin on all sides to lock in the juices.

  4. Once browned, remove pork from the pan and turn off the heat.

  5. Add potatoes, apples, and onions to the pan. 

  6. Place the seared pork loin on top, then cover the whole pot with sauerkraut. 

  7. Cook in the oven for 2 hours at 350 degrees Fahrenheit. 

Tips

**Be sure to use pork loin (not tenderloin) for this recipe. Bone-in country-style pork ribs also work well. 

**If making a large batch, create layers so the pork sits between potatoes, apples, onions  and sauerkraut. Sauerkraut should always be the top layer.

**It is not necessary to drain the sauerkraut. That extra juice will help keep the pork from drying out. 

 

PrimaFoodie Ingredient Spotlight: Carrageenan

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

What is Carrageenan?

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

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


What is the purpose of Carrageenan?

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

Where is Carrageenan found?

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

  • Alternative milk 

  • Baby Formula

  • Ice cream and sorbet

  • Processed meats

  • Creamers

  • Pudding and creamy desserts

  • Cheese

  • Packaged soups

Is Carrageenan bad?

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

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

The PrimaFoodie Take on Carrageenan

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


Further reading: The Primafoodie Ingredient Spotlight on Soy Lecithin.

5 New Books on Regeneration and Wellness that Prove a Healthier and More Sustainable World Is Possible

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We’re living at a critical time for the health of ourselves and our environment. While climate change proves to be one of—if not the—most crucial issue, we’re also experiencing record-breaking instances of illness and disease. But just when it might feel all too much, we hear from experts in the fields of environmentalism, functional medicine, and science who prove to us that it’s not. We can fight back toward better health and a more regenerative future, and these five new brilliant books show us how. They are some of the most informative hopeful reads we’ve come across this year.  

A Silent Fire: The Story of Inflammation, Diet & Disease.
Most of us are walking around inflamed and it’s a chronic issue that concerns Shilpa Ravella, MD, a gastroenterologist. She believes that low-level inflammation is tied to most of our modern-day ailments, from heart disease, diabetes, and cancer to auto-immune conditions and certain neurodegenerative and psychiatric disorders. Dr. Ravella discusses why inflammation threatens our well-being in her new book, A Silent Fire: The Story of Inflammation, Diet & Disease. Backed by rigorous research, this book is a roadmap to understanding how low-level inflammation happens and the lifestyle and diet changes we can all make to keep inflammation in check. 

Regenesis: Feeding the World without Devouring the Planet
We’ve discussed regenerative farming—an agricultural method that aims to honor the earth and rebuild soil and biodiversity while growing and cultivating foods—at great length. That’s because it is one of the most critical ways to save our planet and health, as conventional farming is one of the most destructive and depleting practices today. British environmental writer Georg Monbiot covers this truth in great depth in his vast book, Regenesis: Feeding the World without Devouring the Planet. By incorporating wisdom from farmers and experts who are revolutionizing our understanding of fertility, Monbiot has written an insightful guide for creating a truly sustainable way to live—and it’s a must for every one of us to read. 

How We Eat: The Brave New World of Food and Drink
Food touches every part of our lives, from our culture to our politics to our health. Paco Underhill, an author and expert in consumer habits, looks at the intersection of how our food defines how we live (and vice versa) in his new book, How We Eat. Underhill explores new food technology, advances in urban farming, the marketing of vast supermarkets, and more. This book offers a new way of thinking about not only the nutrients of food but the business practices that fuel our current food industry and the changes that will make it more inclusive, sustainable, and just. 

Better Broths and Healing Tonics: 75 Bone Broth and Vegetarian Broth-Based Recipes for Everyone
Functional medical practitioner Dr. Kara Fitzgerald and certified nutritionist Jill Sheppard Davenport offer this comprehensive guide and cookbook anchored in the healing properties of bone and vegetarian broths. The two specialists share a similar viewpoint with us: Broths are more than a means to making soups. They provide a nutritious foundational base for flavorful meals. This book reads like a conversational tutorial on how to increase your nutrient density. 

Thriving: The Breakthrough Movement to Regenerate Nature, Society, and the Economy 
“We are navigating extraordinary global crises that could result in either the collapse or the thriving of nature, society, and the economy,” writes Wayne Visser, an author and Cambridge University professor. Visser is choosing the latter, and he’s proving how we can all be a part of this in his new book aptly named, Thriving. He posits that every aspect of life is regenerative. When we focus on this and remain both hopeful and proactive, we can shift our way of living and the state of the planet to one that is truly sustainable and healthy. With actionable and accessible tips for individuals and businesses, this book is a roadmap to a bright future. 

The PrimaFoodie 2023 Conscious Holiday Gift Guide

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We admit: When it comes to vetting products, we are tough. We research and try the heck out of something to ensure that it: 1.) amplifies our lives 2.) is ethically and sustainably made, and 3.) delivers on quality. This is a tall order, but one we love—especially this time of year, when we provide our favorites to you.

Our 2023 Gift Guide selects are nothing short of the best. Like in years past, you'll find a little of everything, from products to foods to services. Each is packed with intention (and nutrition, for some) and will undoubtedly please those you love—including yourself. Happy conscious gifting!

Wentworth Personalized Puzzle

We love these wooden puzzles. They don't fray at the edges and last forever. They are crazy complex and very satisfying. Such a great family gift.—Nichole

We are Amma Nursing Cover

This cocoon is simple, stylish, and easy to wash. Great for the nursing mama in your life. —Adrienne

Maria Mayer Feng Books

Truly so beautiful and memorable. This company turns your photos and mementos into beautiful book keepsakes. —Nichole

French Bloom Organic Sparkling Non-Wine

Because there is always a reason to say cheers—with or without the alcohol. I love that these varieties are organic and truly taste like French bubbly. —Stacey

Williams Sonoma Air Fryer

The options are endless with an air fryer. The best part? There's no oil needed to make foods satisfyingly crispy. —Adrienne

Flamingo Estate Holiday Bonbon Chocolate Box

Little works of art that are so decadent and delicious. —Nichole

Purely Elizabeth Grain-Free Coconut Cashew Keto Granola

The only commercial granola I buy. Perfect for a stocking stuffer. —Nichole

Alignment Alchemy Pillow Mist

Pure, clean, and relaxing, this light mist is the perfect treat for the person in your life who's yearning for deep rest. —Stacey

Flamingo Estate Jasmine Rose Bath Set

It is impossible to choose from the entire Flamingo Estate collection, as everything is stunning. This floral bath set is sweet and heady with a hint of pink peppercorn. —Nichole

Kibou Vegan Leather Bag

This sleek fanny pack doubles as my chic diaper bag. It's compact, has a pocket that keeps wipes wet for seven days, and a credit card pocket. —Adrienne

The Book of Sichuan Chili Crisp 

Jing Gao is a brilliant founder and chef who single-handedly educates the Western world about the nuanced, elevated, and incredibly complex realm of Chinese cuisine. —Stacey

Beth Blends Grain-free Flour Blend

A staple for the conscious home cook. —Nichole

Scandinavian Glass Tea Set

A statement piece meant for everyday use. —Nichole

Nipaqui Zero Waste Kit

People always ask me where I get my silicone reusable snack bags. This kit will get your friends started on a journey to a healthier planet. —Adrienne

Tuscan Cooking Class

I don't know a better way to say 'I love you' than with a cooking glass in an old-world villa outside of Florence. —Stacey

Parsley Health Membership

A generous-yet-important present that everyone deserves. Parsley is a membership program that offers 10 clinician appointments with a functional medicine doctor and 10 health coaching sessions when you sign up. This would be the gift that continues to give. —Adrienne

Casa Zuma Wood Cheese Board

Whoever receives a beautiful board like this will use it repeatedly. —Nichole

Jonathan Adler Salt and Pepper Servers

These can double as ring holders while you're cooking! —Adrienne 

Pumpkin Pie with Pecan Coconut Crust

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​​We gave this classic Thanksgiving dessert the PrimaFoodie treatment by packing it with extra antioxidant-rich spices and sweetening it with maple syrup. Finishing it is a decadent pie crust made of pecans and shredded coconut.

This recipe yields 1 pie

INGREDIENTS


  • For the Crust:
  • 2 cups chopped pecans
  • ½ cup unsweetened shredded coconut
  • ¼ cup maple syrup
  • 2 tablespoons coconut oil
  • ½ teaspoon cinnamon
  • ¼ teaspoon vanilla
  • ¼ teaspoon sea salt

  • For the Topping:
  • 1 can pumpkin puree
  • ½ cup coconut cream
  • ½ cup maple syrup
  • 3 eggs
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon nutmeg
  • ⅛ teaspoon ground cloves
  • ½ teaspoon grated lemon zest
  • 1 teaspoon vanilla
  • ¼ teaspoon sea salt

  • For the Filling:
  • 16 ounces chopped pecans
  • 4 ounces unsweetened shredded coconut
  • 2 ounces maple syrup
  • 2 tablespoons coconut oil
  • ½ teaspoon cinnamon
  • ¼ teaspoon vanilla
  • ¼ teaspoon sea salt

  • For the Topping:
  • 15 ounces pumpkin puree
  • 4 ounces coconut cream
  • 4 ounces maple syrup
  • 3 eggs
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon nutmeg
  • ⅛ teaspoon ground cloves
  • ½ teaspoon grated lemon zest
  • 1 teaspoon vanilla
  • ¼ teaspoon sea salt

Directions

  1. Add pecans to a food processor and chop until they form a rough sand texture.

  2. Add the rest of the crust ingredients and process until the mixture sticks together between your fingers. Approximately 30-45 seconds.

  3. Line a pie plate with parchment paper and press the pecan mixture into the bottom.

  4. Using an electric beater, whisk filling ingredients together.

  5. Pour filling into pie crust. 

  6. Bake at 350 for 35 minutes or until the filling is set. 

  7. Allow it to cool completely then refrigerate for 24 hours before serving.  

 

Classic Turkey Gravy

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​​Whether it's for Thanksgiving or any other day calling for a turkey dinner, a perfect rich gravy is a must. This version relies on natural arrowroot for a thick and silky consistency. The fresh herbs enlivens the overall flavor resulting in a gravy that is hearty and bright. 

This recipe yields 8 servings

INGREDIENTS

  • 2 cups turkey broth
  • 3 tablespoons turkey drippings
  • 1 tablespoon duck fat or ghee
  • 2 tablespoons arrowroot powder
  • 2 tablespoons water
  • ¼ teaspoon onion powder
  • 2 teaspoons chopped fresh thyme
  • 1 tablespoon chopped fresh parsley
  • Salt and pepper (as needed)
  • 16 ounces turkey broth
  • 3 tablespoons turkey drippings
  • 1 tablespoon duck fat or ghee
  • 2 tablespoons arrowroot powder
  • 2 tablespoons water
  • ¼ teaspoon onion powder
  • 2 teaspoons chopped fresh thyme
  • 1 tablespoon chopped fresh parsley
  • Salt and pepper (as needed)

Directions

  1. In a small bowl, make a slurry by whisking the arrowroot and water together until dissolved. Set aside. 

  2. Add broth, drippings, duck fat, onion powder and herbs to a pot. Stir vigorously until fully heated.

  3. Slowly add in arrowroot mixture stirring constantly until it’s reached a desired thickness. 

  4. Serve immediately. 

TIPS

**This gravy is meant to be eaten the day of its making, as it doesn’t reheat well. 

 

Rosemary and Thyme Beef Stew

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​​The time and thyme are two stars of this comfort dish, with the former being the key to tender bites of beef. The richness of the bone broth adds depth and flavor, resulting in a stew that is layered and delicious. 

This recipe yields 6 servings

INGREDIENTS

  • 2 ½ lbs chuck roast, cubed
  • 2 cups beef bone broth
  • 1 yellow onion, roughly chopped
  • 4 garlic cloves, chopped
  • 4 carrots, chopped
  • 4 celery, chopped
  • 1 lb bag of fingerling potatoes, quartered
  • 4 sprigs fresh rosemary
  • 4 sprigs fresh thyme
  • 1 tablespoon apple cider vinegar (ACV)
  • 1 tablespoon of sea salt (divided)
  • 2 teaspoons fresh black pepper
  • 2 ½ lbs chuck roast, cubed
  • 16 ounces beef bone broth
  • 1 yellow onion, roughly chopped
  • 4 garlic cloves, chopped
  • 4 carrots, chopped
  • 4 celery, chopped
  • 1 lb bag of fingerling potatoes, quartered
  • 4 sprigs fresh rosemary
  • 4 sprigs fresh thyme
  • 1 tablespoon apple cider vinegar (ACV)
  • 1 tablespoon of sea salt (divided)
  • 2 teaspoons fresh black pepper

Directions

  1. Cube the chuck roast and season with 2 teaspoons of sea salt and 1 teaspoon of black pepper. 

  2. In a dutch oven or heavy bottomed pan on high heat, brown the chuck roast on all sides to lock in the juices.

  3. Once the roast has been browned on all sides, add onion, garlic, rosemary, thyme, and broth to the pot. Bring to a boil and then immediately reduce heat to a simmer. Cover and cook for an hour and a half.

  4. Add carrots, celery, potatoes, ACV, sea salt and black pepper. If needed, add more bone broth so meat and vegetables are submerged in liquid. Allow it to simmer for an additional hour and a half.

  5. Check the meat after 3 hours. If it is still tough, continue cooking low and slow until the meat is so tender that it falls apart.

  6. Remove rosemary and thyme sprigs before serving. 

 

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

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

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

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

Why Sugar Has Us Held Captive

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


Blood Sugar 101

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

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

Where We Go Wrong with Our Blood Sugar

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

The Physiological Effects of Spiked Blood Sugar

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

· Irritability

· mood swings

· headaches

· energy fluctuations

· fatigue

· poor sleep

· weight gain 

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

What Is Sugar?

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

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

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

· fruits

· juices

· dairy

· alcohols

· condiments, dressings, and sauces

· sodas

· commercially made dips, hummus, salsas

What to Eat

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

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

Blood Sugar Tools

Blood Sugar Glucose Monitor

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

Real Food Reboot Program

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

  

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

Pumpkin Pancakes with Ginger + Nutmeg

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We'll take any conventional pancake recipe and raise you a gluten-free and decidedly more delicious version—with pumpkin, at that. The warm notes of cinnamon, nutmeg, and ginger make for an autumn breakfast you'll want to make over and over.

This recipe yields 8 pancakes

INGREDIENTS

  • 3 tablespoons coconut flour
  • ⅛ cup cassava flour
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ground ginger
  • ½ teaspoon baking soda
  • ¼ teaspoon sea salt
  • 3 eggs
  • ½ cup pumpkin puree
  • ½ cup of almond milk (or non-dairy milk of choice)
  • 2 tablespoons maple syrup
  • 1 tablespoon coconut oil
  • ½ lemon, squeezed
  • ½ teaspoon vanilla extract
  • 3 tablespoons coconut flour
  • ⅛ cup cassava flour
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ground ginger
  • ½ teaspoon baking soda
  • ¼ teaspoon sea salt
  • 3 eggs
  • 64 grams pumpkin puree
  • 2.25 ounces almond milk (or non-dairy milk of choice)
  • 2 tablespoons maple syrup
  • 1 tablespoon coconut oil
  • ½ lemon, squeezed
  • ½ teaspoon vanilla extract

Directions

1. Combine all the dry ingredients into a bowl and stir with a fork or pastry blender.

2. In a separate bowl, beat eggs, pumpkin, nut milk, maple syrup, vanilla, and lemon. Add coconut oil and mix well.

3. Add the dry ingredients to the wet and whisk.

4. Heat a skillet to medium/low heat and scoop ¼ cup of batter into the pan. Allow it to cook low and slow. About 3 - 5 minutes on each side. 

5. Serve with maple syrup.

 

TIPS

**Although the batter has the consistency of a regular pancake mix, it will take longer than expected to cook. In order not to burn them, cook them low and slow.