Melon, Cucumber Salad with Mint and Feta

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A bit of flavor magic happens when you combine juicy watermelon and cantaloupe with fresh mint. Plus, the mild saltiness of the feta brings out the sweetness of the melon. This is a perfect summer salad.

This recipe yields 8 servings

INGREDIENTS

  • ½ watermelon, chopped
  • ¼ cantaloupe
  • 4 roma tomatoes
  • 1 english cucumber
  • 1 red onion
  • 1 lemon
  • ½ jalapeno
  • ½ tablespoon honey
  • ½ bundle mint
  • 8 ounces of feta crumble
  • ½ watermelon, chopped
  • ¼ cantaloupe
  • 4 roma tomatoes
  • 1 english cucumber
  • 1 red onion
  • 1 lemon
  • ½ jalapeno
  • ½ tablespoon honey
  • ½ bundle mint
  • 8 ounces of feta crumble

Directions

  1. Cut melons, cucumbers, and tomatoes in 1-inch cubes.

  2. Finely slice the onion and jalapeno.

  3. Toss with finely chopped mint, salt, lemon juice, and honey.

  4. Top with feta crumble.

TIPS

**Cottage cheese can also be used as a dairy protein instead of feta.

 

Roasted Vegetable Salad

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Summer’s here, which means a bounty of fresh produce. We love using zucchini and summer squash for this dish, but you can incorporate any vegetables from the farmers’ market. A meal in and of itself, this is especially satisfying when drizzled with our Lemon Garlic Vinaigrette and paired with quinoa or grilled chicken.

This recipe yields 8-10 servings

INGREDIENTS

  • 1 zucchini squash, seeds removed
  • 1 yellow squash, seeds removed
  • 2 carrots
  • 1 red onion
  • 1 bundle of asparagus
  • ½ cauliflower
  • 1 bell pepper, any color
  • 1 small eggplant
  • 4 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cayenne
  • 1 zucchini squash, seeds removed
  • 1 yellow squash, seeds removed
  • 2 carrots
  • 1 red onion
  • 1 bundle of asparagus
  • ½ cauliflower
  • 1 bell pepper, any color
  • 1 small eggplant
  • 4 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cayenne

Directions

  1. Clean and cut all the vegetables in half.

  2. Toss the vegetables in olive oil and season with salt, pepper, and a touch of cayenne.

  3. Roast them on a grill leaving them al dente with a light burn for the best flavor. (See tips for oven roasting.)

  4. Remove from the grill and allow the vegetables to cool, then cut into bite sized pieces.

  5. Toss with lemon vinaigrette dressing.

TIPS

**Don’t have a barbeque or grill? Roast the vegetables in the oven on 375 degrees fahrenheit for 30 minutes or until desired tenderness. Al dente is recommended.

**Can be eaten as is or paired with a grain such as quinoa.

 

Lemon Garlic Vinaigrette

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We call it a vinaigrette, but in truth, this lemony garlic combo is so much more. We drizzle ours on fresh greens, roasted vegetables, and any grilled protein. It’s simple to make and keeps for seven to 10 days in the refrigerator.

This recipe yields 8 servings

INGREDIENTS

  • 2 lemons, pressed
  • ¼ cup olive oil
  • 2 cloves garlic, finely chopped
  • 2 tablespoons parsley, finely chopped
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • 1 teaspoon honey
  • Zest of 1 lemon
  • 2 lemons, pressed
  • 85 grams olive oil
  • 2 cloves garlic, finely chopped
  • 2 tablespoons parsley, finely chopped
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh black pepper
  • 1 teaspoon honey
  • Zest of 1 lemon

Directions

  1. In a bowl, combine the lemon juice and lemon zest. 

  2. Add garlic*, black pepper, sea salt and honey.

  3. Begin whisking while slowly adding the olive oil until it emulsifies. 

  4. Add parsley and continue to whisk. 

TIPS

**Press garlic with the flat side of a knife, add a pinch of sea salt, then finely chop. This helps to prevent chunks in the vinaigrette and also intensifies the garlic flavor. 

**Use as a salad dressing or marinade for chicken or fish, or drizzle on the Roasted Vegetable Salad. 

**For a different flavor profile, substitute parsley with basil, oregano, or thyme.

 

Be Your Own Wellness Advocate: 6 Pieces of Inspiring Advice on How to Eat Better and Live Healthier—Today

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Ask any expert in our PrimaFoodie orbit what the key to living healthier is, and they’ll likely answer the same: It starts with real whole foods. What we eat fundamentally impacts how we feel, think, and live. Food is life. 

One step beyond that is how we eat our food and the ways we source it. Becoming a more critical consumer (and eater) is by far the most important way to impact our health and that of our loved ones, communities, and the planet. We can change the world by being empowered advocates for better food.

Here are six motivating and enlightening thoughts on becoming a more mindful and critical eater from our community of experts. We hope their insights honor the power of eating better—and inspire you always to see the power in you and on your plate.



#1: H.J. Schaible: Eat Meat More Mindfully

“We encourage people to have a more mindful approach to buyin and how much, and also to consider how much vegetables or starches they're eating with it. Instead of putting the whole slab of meat on a plate, we inform people that you're going to be spending a premium price for grass-fed locally raised meat, so respect it.”

#2: Dr. Tania Dempsey: Avoid Artificial Food Dyes and Additives When Possible

“Organic food will be healthier and less likely to contain artificial food dyes. Choose organic oranges instead of non-organic, as an example.  Choose packaged products that contain fewer ingredients and avoid packaged foods with bright colors.  Cutting back on packaged products and eating a more whole food based diet will be healthier and will avoid additional colorings or flavorings. Some products that are marketed as healthier, like fruit gummies, use natural dyes, but still carry their own set of side effects. They may be less toxic but they can still cause hypersensitivity reactions in some people and contain excessive amounts of carbohydrates and sugars.  Staying away from foods that are colored may be difficult but there are plenty of options out there.”

#3: Melinda Hemmelgarn: Be an Empowered Advocate


“It used to be that I was the only one going into the supermarket and asking the manager to have more organic produce. Now, the stores are happy to carry organic produce because so many consumers are asking for it. To get pesticides banned, it is going to take pressure on Congress and joining with organizations that are actively involved and watching the legislation. That’s how we have the most power.”

#4: Lisa Cipkar: See the Healing Power of Food

“The number two thing is that we need to look at food as medicine. We still often eat to satisfy and that's it. There is so much within the nutrition world that could change the game for us, especially in North America. There’s a reason why there are other parts of the world that are doing a whole lot better statistically with their healthcare systems and the status of chronic symptoms and diseases.”

#5: Will Cole: Everything We Put In and On Our Bodies Makes an Impact

“We aren't just what we eat. And we aren't just what we supplement with. We are what we absorb, too. So many people are even trying to do the right things and eating better foods or supplementing with things, but they're still deficient. We have to work on gut health and absorption and digestion as well to make good use of these things.”

#6: Haley Scheich: Find the Foods that Work for You

“Once you see the changes, by learning for yourself, this food works for me, this food doesn't work for me, it’s incredible.”

It’s Summer Reading Time: Here Are the Most Informative and Enjoyable New Wellness Books to Read this Season

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Groundbreaking science, food advocacy, wellness at any age: These are some of the critical topics in our summer 2023 book roundup. It’s a tight list but an impactful one. Each of these books we find profoundly compelling and edifying at PrimaFoodie. 

And while you’re reading through our list, we’d love to know yours. What are your go-to books on nutrition, wellness, and health? Please send us a note at empowered@primafoodie.com or a DM at @primafoodie!

Outlive: The Science and Art of Longevity by Peter Attia, MD

Peter Attia, MD, is a former surgeon and hugely popular podcast host who believes that better health can start this minute. How so? With what we eat, how we move, and our mindset. Of course, there’s a lot more to Dr. Attia’s approach, which he outlines in Outlive, but it’s his honest and accessible take that makes these pages captivating. He believes the word “longevity” evokes extreme views and the idea that we need a magic pill. The truth is quite the opposite. We hold the reins for a longer, healthier, more vibrant life. In his riveting bestseller, Dr. Attia shows us how to have more vital cognitive, physical, and emotional health and all that encompasses. 

Whole Woman Health: A Guide to Creating Wellness for Any Age and Stage by Carrie Levine

Certified midwife, nurse, and functional medical practitioner Carrie Levine offers this thorough guide to functional medicine catered to biological women. The book is dense but readable, looking at how stress, diets, and the environment play a huge role in overall wellness. Weaving in stories from women, many of whom who’ve been roadblocked by the Western healthcare system, Levin’s insights get to the roots of issues, revealing a deeper look at the whys of disease and natural approaches to healing.

Food for Life: The New Science of Eating Well by Tim Spector

As one of the leading food scientists, epidemiologist Tim Spector offers us one of the most profound and insightful looks at how critical nutrition is to our well-being. Spector debunks diet myths to open a new path to understanding why certain foods interfere with our gut microbiome. His writing is witty and quick, making this health book a page-turner (a hard feat!). 

The Healing Plate: Harnessing the Power of Food for Balance and Wellness by Laura Trenaman

Part recipe book, part holistic health guide, The Healing Plate focuses on how food impacts mood, blood sugar, and mental health. We love how author Laura Trenaman tailored the book around accessible health goals. She thoroughly examines why vitamins and minerals matter, the mind-body connection, and how mindful eating is just as important as healthy eating. This book makes eating well attainable and inspiring. 

Well-Rested Every Day: 365 Rituals, Recipes, and Reflections for Radical Peace and Renewal by Jolene Hart

We know how critical rest is, but how do we get enough of it in this hectic world? Integrative health coach and former beauty editor Jolene Hart takes a comprehensive look at rest—not merely sleep, but deep rest—today and how we can start incorporating it into our lives. She weaves in recipes, tips, and restoring rituals that help to ease the nervous system and encourage the body to reset and heal.  

PrimaFoodie Ingredient Spotlight: Guar Gum

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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.

Guar gum is everywhere these days. A staple in various processed goods, from alternative milk to gluten-free goods, this binding agent makes foods thicker. Since it's an additive, however, we wanted to examine it. Here's everything you need to know. 

What is Guar Gum?

Often referred to as gellan gum, Guar gum is a galactomannan, a polysaccharide (carbohydrate) found in the cell walls of guar gum beans, which grows on Cyamopsis tetragonolobus plants native to Pakistan and India. Cultivators de-husk and mill the shells of the beans, which then is turned into a powder food additive. Guar gum has high water-absorbing capabilities, making it an effective way to thicken soups, milk, and other foods.

What does Guar Gum do?

The primary purpose of guar gum is to make food thicker and palatable. Because it rapidly absorbs water, guar gum creates a gel-like consistency. Used as an emulsifier, it bolsters the texture of certain foods. These include: 

  • Yogurt 

  • Nut and plant milk

  • Ice cream

  • Canned soups 

  • Protein bars

  • Supplement powders

  • Vitamins

  • Gluten-free baked goods

Farmers grow guar gum beans on several continents. While it's used as an emulsifier in personal care and household products, most guar gum is found in foods today. It's also available on its own.

Is Guar Gum Bad?

Research on guar gum and its potential issues is limited. Still, some studies have shown it to interfere with the gut microbiome. Because it absorbs water quickly, research has also shown it interferes with the digestive system. Popular diet pills and appetite-curbing supplements include guar gum because it causes food to swell in the stomach, leading to a feeling of fullness.


Our PrimaFoodie Take

Like any additive, we're hesitant to give guar gum a thumbs up. The fewer additives, the better, in our book. We advise paying attention, reading labels, and seeing how this additive impacts your digestive system. 

Further reading: The Primafoodie Ingredient Spotlight on Soy Lec.

6 PrimaFoodie-Approved Clean Deodorants

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Synthetic preservatives. Binding agents. Antibacterial chemicals. Aluminum. Putting these substances onto our bodies repeatedly would cause anyone to pause. Yet these are ingredients commonly found in conventional deodorants and antiperspirants. And while the research investigating the link between cancer and deodorants and antiperspirants is (still) lacking, there is evidence that these ingredients are known endocrine disruptors.   

That leaves us with finding something better: a product that helps to keep odor and excessive sweat at bay. But a truly clean deodorant—one made without endocrine disruptors and other toxic additives—that works is hard to come by. Thankfully, we've done the work and found several that mainly check the boxes. 

We say "mainly" because finding a clean deodorant can be tricky. Our body chemistry shifts throughout the days and months, depending on what we're going through, eating, and more. All of this can impact the efficacy of a product. Our advice is to go with it. Switching to and sticking to clean deodorants can take some trial and error—but it's a change worth making.


Humble Rosemary & Mint Aluminum-Free Deodorant

This is Nichole’s new favorite. Uplifting and refreshing, it glides on smoothly. What’s notable beyond Humble’s super clean ingredients is that it’s alcohol-free, which makes it gentle enough for super sensitive skin. 

Agent Nateur holi (rose) N4 Deodorant

Each deodorant in this collection is super clean and smells divine. This holie (rose) version, made in partnership with Shiva Rose, has a scent of sandalwood and rose. It isn’t as effective for Nichole, which is why we think it’s best for lighter, non-workout days.

PiperWai Natural Deodorant Cream

This is one of Nichole’s favorites. It’s a simple cream packed with moisturizing shea butter and coconut oil that relies on activated charcoal to neutralize odors and absorb moisture.

Ursa Major Hoppin’ Fresh Deodorant

The aloe allows this to smooth on easily, while the eucalyptus and peppermint leave a cooling sensation. This is a staple that has (so far) worked consistently for us.


Tallowderm Natural Deodorant Balm

This brand uses beef tallow, which is rendered beef fat that is naturally antimicrobial and high in vitamins and moisturizing properties. Nichole has found that the key here is to go light. A single thin layer does the trick. Applying too much and it could stay damp, or cause you to sweat more.

Simply Divine Botanicals Keeping Abreast of It Deodorant

Formulated with odor-zapping silver, zinc, and mineral salts, this light deodorant sprays on easily and leaves a light note of citrus.



Schmidt’s Geranium Flower Deodorant

Since 2010, Schmidt’s has been at the forefront of the clean deodorant game, so they really know how to make a clean stick that works. Each of their myriad of scents, from Rose + Vanilla to Fig + Yuzu, are all stellar, but the Geranium gets our pick. It’s super light, leaves a hint of lemony floral, and is good for more sensitive skin



BeautyCounter The Clean Deo

We fully trust BeautyCounter. Every product from this clean company that we’ve tried gets an excellent rating from the Environmental Working Group and our thumbs up. This deodorant comes in a refillable case and works well—really well—in keeping away sweat and odor.



Cleo + Coco Great Expectations Charcoal Deodorant

This is one of the best working natural antiperspirants. The magic is in the natural clay and charcoal, which work together to zap bacteria and wick away moisture. It works so well, it makes us wonder why aluminum is still a contender. 





What does ethical meat look like? A Conversation with the founders of Pasture PDX

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Pasture PDX is a butcher shop doing things differently. At least, differently by conventional American standards. Founders Kei Ohdera and HJ Schaible take a European approach to their butchery, sourcing retired dairy cows and using the entire animal for butcher cuts and meats for their Portland, Oregon deli and butcher shop. Every cow Ohdera and Schaible acquires comes from a regenerative farmer they know who has raised the animal ethically and humanely. 

Ohdera and Schaible’s approach is common in Europe and other parts of the world. However, it’s rare here in the US, where the corporate concentration of meat production and factory farming are growing issues. Only four companies dominate the production—more than 80 percent—of our nation’s meat. This monopoly comes at the cost of many, including small farmers, animal welfare, and the health of our planet. 

We recently spoke to Ohdera and Schaible about being more conscious meat consumers. By focusing on ethical animal husbandry—an all-encompassing term that describes the mindful day-to-day care of animals raised for meat, dairy, and other products—Ohdera and Schaible are bringing high-quality meats to their customers while also supporting a more inclusive, humane, and ethical local food system.  

A Conversation with Kei Ohdera and HJ Schaible

You take a European-style approach to butchery, and source retired dairy cows for your meat. Please walk us through why this is unique and ethical.

Ohdera: Our whole project was inspired by sourcing retired dairy cows. It's historically done quite often in European countries because there's a lot of logic to it, even though we have yet to be able to reestablish that supply chain here. The thought is that the animal is raised to live a longer life and provides a product to the community that has value through the milk and everything else, and then the meat. So not only does it have incredible flavor, the animal is living longer. Also, when farmers have the right rotational program, it's also helping the soil. But mainly, you're providing a product to the community, not just raising these animals just to be slaughtered.

A lot of commodity ground beef will be combined with hundreds of different animals. The farmer typically gets underpaid for these cows, and [the cow and meat] are not respected in the same way.

Why is the US meat industry complex for smaller farmers? What are some issues you're seeing?

Ohdera: The USDA holds too firm a grip on these small producers. There aren't enough slaughterhouses. For instance, there used to be 32 slaughterhouses in Oregon. For a myriad of reasons, there are only eight to 10 remaining. Some burned in the fire a few years ago, and others shut down because it's a tough industry to turn a profit. It's also challenging work because the USDA has such strong oversight. Many of these smaller producers can only sell directly to consumers if they sell it by half a cow or a quarter. So, with the smaller producers, in terms of retired dairy cows, they don't have the time or the infrastructure to take these animals down to the auction. So typically, they hire somebody to come pick up the animal, then it goes down to auction, where it won't get a premium price.

It's hard to talk about the meat industry and not touch upon the big feed lots throughout this country. I see them when I drive I-5 from San Francisco to Los Angeles: fenced-in areas with tons and tons of cows packed in. What is essential to know about these?

Schaible: That's a huge industry, and, going back to what Kei touched on, the USDA has played into it. The beef industry—or the meat industry—is massive. Multiple countries have a hold on it. The idea that meat should be your source of protein and you, therefore, must eat a lot of meat and drink a lot of milk has been pushed forward so much here in the US.

Ohdera: In terms of these big feedlots, the animals aren't being treated very well. They're not given the space that they need. Their diet is typically a lot of grain, which is not good for their health and not good for our health. When you say you're driving to LA, you have a high concentration of animals in one particular area because that's where the land is cheap. So these big producers buy up the ground, and then they raise a ton of animals on them, and they end up not contributing to the health of the soil because there are too many animals in one place. Also, all of that waste gets concentrated and often wastes into the water supply, which is not supposed to happen. So that is both environmentally and ethically speaking in terms of the animal's welfare.

If someone wants to support a more ethical meat industry, how can they be more conscious about the meat they consume?

Schaible: Something that Kei and I talk about a lot is eating less meat in general. Even though we're a butcher shop, we encourage people to eat what's necessary and to engage in more conscious buying. Many of our customers, as well as people who walk in for our lunch menu, are aware that we're taking one whole animal, breaking it down, and turning it into our menu in retail. So we focus on showing people and informing them of certain cuts, how to prepare them, and the quantity for the amount that they're feeding.

So again, even though our bread and butter is butchery, we encourage people to have a more mindful approach to buying meat and how much, and also to consider how much vegetables or starches they're eating with it. Instead of doing the whole slab of meat on a plate, we inform people that you're going to be spending a premium price for grass-fed locally raised meat, so respect it.

What should someone look out for when they're more consciously buying meat? Are there markers to seek or questions to ask?

Ohdera: It's a tough question to answer because there are a lot of tag words used for branding. You may see the word organic, but that doesn't always mean that the lives of these animals are being considered. It typically does because somebody likely wouldn't go through the licensing process to just mess it up in terms of how they raised the animals. Increasingly, smaller producers who are ethically minded are using the term regenerative. That means considering the health of the soil and the total environment that the animals are in, and so it's contributing back instead of just taking from the land.

To support and learn more about Kei Ohdera and HJ Schaible and their butcher shop, Pasture PDX, visit pasturepdx.com.

Triple Greens, Sweet Potato, and Turkey Stew

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We consider this stew a love letter to greens. Three different types—kale, collard, and mustard—marry with onions and fennel, lending a brightness to the turkey. The sweet potatoes get even sweeter as everything simmers down into a thick stew that’s perfect for cool spring nights. Finish with a glug of extra virgin olive oil. 

This recipe yields 8 servings

INGREDIENTS

  • 1 lb ground turkey
  • 1 small bundle kale
  • 1 small bundle collard greens
  • 1 small bundle mustard greens
  • 1 lb sweet potatoes, cubed
  • 1 red onion, chopped
  • 3 carrots, chopped
  • 1 bulb of fennel, cut in 1 inch cubes
  • 3 tablespoons ground mustard
  • 1 tablespoon red wine vinegar
  • 1 tablespoon honey
  • 4 cups vegetable broth
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • ½ teaspoon dry fennel seeds
  • ½ teaspoon cayenne pepper
  • 1 bundle of fresh dill
  • 2 tablespoons olive oil
  • 450 grams ground turkey
  • 1 small bundle kale
  • 1 small bundle collard greens
  • 1 small bundle mustard greens
  • 450 grams sweet potatoes, cubed
  • 1 red onion, chopped
  • 3 carrots, chopped
  • 1 bulb of fennel, cut in 1 inch cubes
  • 3 tablespoons ground mustard
  • 1 tablespoon red wine vinegar
  • 1 tablespoon honey
  • 32 ounces vegetable broth
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • ½ teaspoon dry fennel seeds
  • ½ teaspoon cayenne pepper
  • 1 bundle of fresh dill
  • 2 tablespoons olive oil

Directions

  1. Cut the kale, collard greens and mustard greens into fine stripes.

  2. Dice the sweet potatoes and red onions into 1-inch pieces.

  3. Dice the carrots and fennel into 1-inch cubes.

  4. Finely chop the dill.

  5. Heat the olive oil in a big pot over medium heat.

  6. Roast the ground turkey for about 2 minutes.

  7. Add the veggies and roast a few minutes more.

  8. Add the veggie broth, mustard, honey, vinegar, pepper, salt, fennel seeds, and cayenne pepper. Cover the pot with a lid. Let it simmer for about 30 minutes.

  9. Add dill when ready to serve.

 

Turmeric & Ginger Paste

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Spicy, bright, and so nutritious. This paste can be considered a fresh condiment—one you’ll reach for over and over. It’s perfect for adding a punch of flavor to grilled proteins and vegetables, and even freshly made soup.

This recipe yields 8 servings

INGREDIENTS

  • 4 ounces of fresh turmeric
  • 4 ounces of fresh ginger
  • 4 ounces of red onions
  • 3 fresh garlic cloves
  • 2 tablespoons olive oil
  • 1/4 teaspoon fresh ground red pepper
  • 4 ounces of fresh turmeric
  • 4 ounces of fresh ginger
  • 4 ounces of red onions
  • 3 fresh garlic cloves
  • 2 tablespoons olive oil
  • 1/4 teaspoon fresh ground red pepper

Directions

  1. Peel the turmeric, ginger, onion and garlic. Cut into small pieces.

  2. Add to a blender with the olive oil and pepper.

  3. Blend everything, leaving a few chunks so it’s not too fine.

TIPS
** Store in the refrigerator for up to 6 weeks.

 

Dill Pepper Sauce

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You could call this a worldly sweet-and-sour sauce, if you wanted to. There’s something about the way the dill, maple syrup, and cayenne work together to create the most interesting finish that’s mildly hot and perfectly sweet. We use this as a chicken marinade, but it also works as a sauce to top quinoa or vegetables. You can also let it cool to use as a salad dressing. 

This recipe yields 8 servings

INGREDIENTS

  • 1 yellow bell pepper
  • 1 red onion
  • 6 cornichons or dill pickles
  • 3 tablespoons tomato paste
  • 2-3 cups vegetable broth
  • 3 tablespoons maple syrup
  • 2 tablespoons pickle water
  • ¼ teaspoon cayenne pepper
  • 1 garlic clove
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • 2 tablespoon olive oil
  • 1 yellow bell pepper
  • 1 red onion
  • 6 cornichons or dill pickles
  • 3 tablespoons tomato paste
  • 16 ounces vegetable broth
  • 3 tablespoons maple syrup
  • 2 tablespoons pickle water
  • ¼ teaspoon cayenne pepper
  • 1 garlic clove
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • 2 tablespoon olive oil

Directions

  1. Finely chop the garlic and place in a bowl.

  2. Cut the yellow bell pepper, red onion and dill pickles into 1 inch cubes and add them to the bowl.

  3. Heat up olive oil in a small pot.

  4. Add bell peppers, cornichons/dill pickles, onions, and garlic.

  5. Sauté for two to three minutes.

  6. Whip the tomato paste into the vegetable broth and add it to the vegetables.

  7. Season it with pickle water, maple syrup, cayenne pepper, and salt and pepper.

  8. Let it cook for about 5 minutes until liquid has reduced and thickened.

 

The Critical Organ Connection a Nutritional Psychiatrist Wants Us All to Know

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It may seem obvious that fresh arugula will nourish your brain while a candy bar will deplete it, but Dr. Uma Naidoo helps us see why. A nutritional psychiatrist and author of the bestseller This Is Your Brain on Food, Dr. Naidoo breaks down the link between what we eat and how our brains function in a compelling, direct, and inspiring way. “I want people to feel hopeful," she says, "and really start to eat healthier for your brain health and your mental fitness."

Dr. Naidoo, who is the director of Nutritional and Lifestyle Psychiatry Services at Massachusetts General Hospital, recently joined Nichole on ‘The PrimaFoodie Podcast’ to talk more about the brain-gut connection and its riveting impact on our mental well-being. Here we break down four fascinating facts from their conversation. 

#1: Our gut and brain are inextricably connected.
The gut and brain arise from the same cells in the human embryo and then divide to form two organs, explains Dr. Naidoo. “The two organs remain connected throughout our lives by the tenth cranial nerve called the Vagus nerve” which allows for chemical messaging between the two organ systems. So throughout our lives, these organ systems are always in communication. 


#2: Most of the “happiness hormone” comes from the gut. 
More than 90 percent of our serotonin, the so-called “happiness hormone” that influences a host of human functions including mood, digestion, and sexual desire, is produced within the gut. Additionally, 70 percent of our immune system is in the gut, adds Dr. Naidoo. “So we start to understand that as we eat food, and food is digested, it is starting to interact with this two-way connection that exists between the gut and the brain.”

#3: Our microbes are critical—so we must take care of them.
The gut contains 39 odd trillion microbes, says Dr. Naidoo. While their types and roles vary, they’re mainly there to work in tandem with our body regarding vitamin production, sleep and circadian rhythm, hormones, immunity, mental health, and so much more. With this said, when we are under stress or eat unhealthy foods, those microbes become impacted and can evolve into bad microbes. “When we eat poorly, the bad microbes are fed and nurtured,” continues Dr. Naidoo. “And when we feed and nurture the bad, the bad bugs, the bad microbes, they start to take over and then they set up for gut inflammation. This is why it’s critical to nourish and care for our microbes with proper sleep, stress management, and healthy healing foods such as vegetables, fruit, beans, nuts, seeds, and legumes. As Dr. Naidoo puts it, “We want to live in community with our gut microbes.”

#4: To honor our mental health, we must eat well.
Inflammation in the gut leads to inflammation in the brain. This fact underscores why Dr. Naidoo sees food and nutrition as one of the most critical ways to care for our emotional and mental well-being. By moving away from foods that are processed and high in sugar and toward fresh, whole options “we’re immediately making a better choice for mental health and an improvement in our gut health and ultimately, our brain health.”

To learn more from Dr. Naidoo, listen to ‘The PrimaFoodie Podcast’ here. 

PrimaFoodie Ingredient Spotlight: Nitrates

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Nitrates have been around for centuries—even longer. A food additive widely known for its presence in deli meats, nitrates are nitrogen compounds. But are they harmful, healthy, somewhere in between? We break down the facts.

What are nitrates?

Nitrates are naturally occurring compounds that consist of oxygen and nitrogen. We say 'naturally occurring' as nitrites have an organic presence in animals, including humans, as well as in water, soil, and various plants. 

There are also added nitrates, which humans have been putting into foods. 

How do nitrates and nitrites differ?

People often talk about nitrites and nitrates interchangeably because the compounds are in the same chemical family—but there is a difference between the two. While both are oxygen and nitrogen compounds, nitrates (NO3) have three oxygen atoms that bond with one nitrogen atom, whereas nitrites (NO2) have only two oxygen atoms. 

This slight chemical variation can make a difference in how our bodies digest and convert them. When consumed, nitrates can naturally convert to nitrites in our bodies. Biological research shows nitrites and their two oxygen atoms to be more chemically prone to react with other chemicals. Additionally, some nitrites convert to nitric oxide in our bodies, a chemical that aids in brain functioning and blood flow regulation.

Where are nitrates found?

Naturally, nitrates are abundant in some vegetables, including:

  • Leafy greens

  • Beets

  • Spinach

  • Celery

Nitrates are also naturally found in animal meats, poultry, and dairy.

Why are nitrates added to foods?

While nitrates organically show up in nature, humans have been purposefully adding nitrates to foods for centuries, with some historians starting as early as 3000 BC. The main reason for adding nitrates to food is for preserving purposes. Nitrates keep bacteria, particularly clostridium botulinum, and other organisms from growing. 

But more recently, particularly in the past century with the proliferation of processed foods, nitrates were also lauded for their ability to improve the texture and appearance of meats. This is why nitrates are so widely and rightfully associated with processed meats, such as cold cuts and hot dogs. They keep these processed foods shelf-stable and give them that certain pink hue and specific texture.

Are nitrates harmful?

When it comes to naturally occurring nitrates, the research underscores that these have benefits. For one, these compounds are natural and are found in some of the most essential and healthy foods to consume, such as leafy greens. Also, as we noted, when consumed nitrates convert to nitrites which then convert to nitric oxide—and nitric oxide plays a role in regulating blood pressure, not to mention other benefits such as boosting circulation. A 2019 study found that eating dietary nitrates through about one daily cup of vegetables can reduce heart disease. Of course, other nutrients in these vegetables play a critical health role.

Now when we start looking at added nitrates, things get murkier. There’s been wide speculation that nitrates are potentially harmful to our health. Various reasons propel this: One is that when certain foods with added nitrates are cooked on high heat, the nitrates convert to nitrites which then convert to the chemical nitrosamines, which health studies have linked to cancer in laboratory animals. 

Furthermore, a 2015 report from the World Organization (WHO) flat-out said that eating processed meats could lead to colon cancer. But is this all because of the nitrates or because of other factors related to processed foods? The jury is still out on this one, but the evidence has many heads turning—so much so that WHO considers processed meats with nitrates to be a Group 1 carcinogen. 

Additionally, various advocacy groups and researchers have warned and continue to warn that added nitrates are potentially harmful and carcinogenic.  

Our PrimaFoodie Take

We confidently and wholly say: We avoid added nitrates. Our reasons vary. 

For one, we always ask: If something doesn’t need to be in a food, why add it or consume it? We now have the refrigeration capabilities to keep meats and other items fresh without the need for such preservatives. 

Also, the research mentioned above gives us great pause. Our bodies respond differently to natural nitrates versus human-manipulated and added nitrates. If WHO has been warning against nitrate-added foods, we’re listening. Like so many additives, consuming these in small amounts may be fine, but the cumulative effects could very well be dire.

But here’s the bigger conversation: Foods that contain added nitrates are often ultra-processed and filled with other manipulated and unhealthy additives. Nitrates or not, we view most processed foods as a threat to our wellbeing. Give us fresh organic vegetables and a steak over processed deli meat any day. 

A Health Practitioner on One of the Most Critical and Accessible Pieces to Better Health

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Joy is an elusive thing. We tend to think of it as ephemeral and fleeting, or something hard to cultivate. But the truth is, we all hold the capacity to experience joy, even during trying times. Even more compelling is that joy can be a key to better health.

This belief underscores the work of Lisa Cipkar. As an integrative health coach, Cipkar works with people dealing with chronic illness—from Lyme Disease to biotoxin illness to cancer recovery. She sees clients in the throes of healing. Often, what they need most isn’t in medication or a supplement. “People will wonder what the secret is,” Cipkar tells us, “I do think the secret is finding that joy.” 

We found Cipkar’s approach fascinating and accessible, so we spoke to her to learn more. Cipkar tells us why joy is so critical in giving us the fortitude not only to heal but to lead healthy, vibrant, satisfying lives. 

A Conversation with Lisa Cipkar, IHP

You believe that joy is a critical part of one’s healing prescription. Why is this?

It was one of the biggest lessons I learned in my journey with chronic illness. The longer I’ve worked in this space, the more I realize that the people who get better see a reason to get better. It’s like they’ve unlocked something that not everybody seems to be able to arrive at. It’s that hope. It’s about living the life you want to live.

Recently I've been challenging myself as a practitioner to make sure we're covering every possible piece we can when we're trying to support someone through their healing journey. My protocol has started to look different in that I tell clients to go play more. I tell them to go do things to keep their brain busy in a positive way. Through conversations and reflecting on how long I've been working in this space versus being the patient in this space, I’ve found the people who get better are those who set goals, pick up a new hobby, discover something that they completely fall in love with—and all that is what keeps their brain busy. So they start feeling better and that creates momentum. It’s really about that joy and that purpose.

For someone who doesn’t know where to begin to start cultivating more joy, what's your advice for where to start?

The number one thing I ask is: What did life look like before you got sick or before you started on this healing journey? What did life look like? What were their goals? Sometimes just moving towards those general memories can help them kind of wake up and think, I used to love to write or travel or cook and I've kind of lost that over time.

Of course, there will be some people who can't ever remember feeling well, and that will take extra support. But for many, it’s about sparking that memory of what used to give them joy. Sometimes that little nudge is just all that they need.

So much of your work focuses on people dealing with chronic illness, but you also work with people who are looking to simply get healthier overall. How does joy help someone who is seeking better general health?

Our life, even when we’re not facing chronic illness, is often about suppressing, suppressing, suppressing. We’re just trying to get through the day. We're either trying to survive or trying to achieve. And often, we’re taking care of everybody else, or our to-do list, or our obligations before we're taking care of ourselves. It’s so rare for people to take their full weekends anymore to rest, relax, and recoup. So no matter what, playing and having fun should have an equal amount of time on our schedule as working towards our health goals, building our future, and all those things.

Considering that you take a holistic approach to your work, meaning you consider emotional, mental, and nutritional care in tandem with physical care. In terms of how our society approaches wellness, overall, what is one key thing we’re missing or depriving ourselves of?

I like this question. I would say the number one thing for women is that we are not eating enough. We’re in starvation mode. We take care of everybody else and it might be lunchtime or dinner time before we realize we haven't eaten all day. About 95 percent of people that come into the clinic are not eating enough at all. And it’s no wonder they can't get over their symptoms or get healthy. We need those nutrients. We live in a culture where properly nourishing our bodies is very misinformed. It isn’t common knowledge how we should be eating to support ourselves, especially if we're talking about prevention.

The number two thing is that we need to look at food as medicine. We still often eat to satisfy and that's it. There is so much within the nutrition world that could change the game for us, especially in North America. There’s a reason why there are other parts of the world that are doing a whole lot better statistically with their healthcare systems and the status of chronic symptoms and diseases.

So we need to see our food as medicine, which is right in front of us. But it’s also not right in front of us for many, with food deserts, which is a whole other issue we need to change. But with that said, we need proper nourishment, proper sleep, and to see food as medicine.

Lisa Cipkar is an integrative health practitioner (IHP) and founder of Abundant Life and Wellness. She currently holds nine certifications and countless extra credentials on brain health, blood chemistry, healing from chronic illnesses like Lyme disease, and more. Learn more at lisacipkar.com.  

 

Braised Tuscan Kale

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Kale often gets tossed into a healthy-but-boring category, which is a shame. Yes, this rich green leaf cabbage is filled with vitamins and minerals, but it also has endless flavor and potential. The braising here brings out its sweetness while also wilting it to a buttery softness. A perfect pairing for chicken or really any protein.

This recipe yields 4 servings

INGREDIENTS

  • 1 bundle of Tuscan Kale
  • 1/4 onion, sliced julienne
  • 1 tablespoon olive oil
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon red wine vinegar
  • 1 bundle of Tuscan Kale
  • 1/4 onion, sliced julienne
  • 1 tablespoon olive oil
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon red wine vinegar

Directions

  1. Take the kale off the stem and chop it into bite-sized pieces.

  2. Julienne the onion.

  3. In a skillet over medium heat, sauté the onions in olive oil. Once they are translucent and fragrant, add the Tuscan kale.

  4. Simmer or sauté for about 2 minutes, then season it with salt and pepper. 

  5. At the end, add a tablespoon of red wine vinegar.

 

Shenandoah Chicken Thighs

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There’s a trifecta to our favorite chicken thighs: Crispy skin. Rich juicy flavor. Fall-off-the-bone texture. These marinate in a garlicky balsamic-honey glaze that gives the meat a rich sweet-tangy-umami flavor that is unforgettable. We make these on repeat for parties and weekend family dinners.

This recipe yields 4 servings

INGREDIENTS

  • 4 chicken thighs
  • 1 garlic clove, finely chopped
  • ¼ lemon, juiced
  • ½ cup soy sauce
  • ½ cup red wine
  • ½ cup aceto balsamico
  • ⅛ teaspoon of black pepper
  • ¼ cup of honey
  • 4 chicken thighs
  • 1 garlic clove, finely chopped
  • ¼ lemon, juiced
  • 120 grams soy sauce
  • 120 grams red wine
  • 120 grams aceto balsamico
  • ⅛ teaspoon of black pepper
  • 60 grams of honey

Directions

  1. In a large bowl, add soy sauce, red wine, aceto balsamico, garlic, lemon, honey and black pepper. Whisk together until honey has dissolved. Set aside a half cup of the marinade for later.

  2. Add the chicken thighs to the marinade, skin side down, and let it sit for about four to six hours (or overnight).

  3. Remove the chicken thighs from the marinade, and pat them dry.

  4. Preheat the oven to 350 degrees Fahrenheit/176 degrees Celcius.

  5. On the stove, heat an oven safe skillet to medium heat and add 2 tablespoons of olive oil. Sear the chicken thighs in the skillet for about two minutes per side. Next, transfer them to the oven and let them cook for about 30 minutes or until internal temperature reaches 165 degrees Fahrenheit.

  6. In a small pot, add the remaining half cup of marinade and a ¼ cup of aceto balsamic. Let it reduce until it almost caramelizes. Drizzle on top of the chicken and serve. 

 

Tri Colored Quinoa with Golden Beets and Raisins

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This nutrient-rich quinoa starts off in the same way our favorite soups do: with a hearty flavorful broth. The beets steep in the herby liquid, so when they’re done cooking, they’re flavorful jewels to toss into the quinoa. Add to it raisins and fresh cilantro, making for a final dish that is textured and delicious.

This recipe yields 8 servings

INGREDIENTS

  • 1 cup of tri-colored quinoa
  • 4-5 medium size golden beets
  • 1 cup golden raisins
  • 1/2 bundle of cilantro
  • Lemon, quartered
  • Bay Leaf
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon sea salt and pepper
  • 1 teaspoon coconut sugar
  • 1/2 teaspoon apple cider vinegar
  • 200 grams of tri-colored Quinoa
  • 4-5 medium size Golden Beets
  • 200 grams Golden Raisins
  • 1/2 bundle of Cilantro
  • Lemon, quartered
  • Bay Leaf
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon sea salt and pepper
  • 1 teaspoon coconut sugar
  • 1/2 teaspoon apple cider vinegar

Directions

  1. Cook beets in a broth made of water, quartered lemons, bay leaf, cayenne, salt, ground black pepper, coconut sugar and apple cider vinegar, approximately 45 minutes.

  2. Remove from water and cool. Save ¼ cup of broth. Once cooled, peel the beets and dice into bite-size pieces.

  3. Rinse quinoa in a mesh strainer  under cold, running water until the water runs clear (less than a minute).

  4. Cook quinoa according to package or appliance (such as rice cooker) instructions, ensuring all water is absorbed. Quinoa to water ratio is 1:2.

  5. Add beets, golden raisins, finely diced cilantro and beet broth to quinoa. Fold together and serve with a drizzle of good olive oil.

TIPS

**Keep beet broth for pickling, marinating or to use in vinaigrettes.

**If there’s time, soak quinoa overnight for easier digestion.

 

This Annual Natural Products Expo Compels Us Every Year. Still, Were Surprised at What We Found and Learned This Year

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Of all our efforts to reveal the health hazards in our food system, our most recent eye-opening education came from an unexpected place: Natural Products Expo West. 

If you’re not familiar, Expo West is an annual gathering in Anaheim, California that attracts manufacturers, distributors, practitioners, media, and educators in the business of natural and organic lifestyle products. (There’s also a yearly sister event, ‘Expo East’ that happens in Philadelphia.) A giant exhibition, it’s a rush of discovery and connection. Brands from all over come to tout their health-focused foods, vitamins, and personal care items. They wax poetic about innovations in the industry, from newly revealed super ingredients or sustainable ways to package. 

In many ways, Expo West is a place we tap into our energy. So many people here are our people—those who’ve built smaller brands dedicated to providing a clean, just, equitable way to provide better, more wholesome products. But in truth, there’s still a lot that lives between the lines here. This crush of creators, marketers, and information—as exciting as it all is—demanded our most discerning hats. The following are some of the biggest things we learned this year.

#1: Small Brands Have It Hard

As Nichole and Adrienne walked the aisles, they talked to many smaller food brands. Some brands were more established, others new to the industry. The drive fueling these companies was infectious: Their goal was to create high-quality, healthy food products for the masses. Yet they all faced a challenge: How to grow in a sea of corporate food giants without compromising their values. 

The consensus among these brands is that it’s hard to keep up in a market dominated by giant companies that put profits over health. This shows us mostly in ingredients. Let’s say a small brand starts by using a high-quality natural alternative to sugar, such as dates. They market this choice as a healthier option, which it is. But dates are expensive, and when a company needs to scale beyond a niche audience, they may choose to nix the dates for less costly sugar. This is especially true if a brand wants to get shelf space in a mass-market grocery store. 

So what gives? We don’t have the answer here. In many ways, we’d rather see a brand make some concessions if it’s still providing a better alternative to the conventional mass-produced options. On the other hand, it’s unfortunate how steep a hill many values-aligned food brands must climb. 

#2: We Need to Continue to Read Our Ingredients

Let’s stay on the topic of small brands scaling. We were thrilled to see so many boutique companies striving to reach a broader audience, whether this means selling to larger markets or scaling their manufacturing to meet demands. But as we’ve mentioned, many end up altering their ingredients to keep up. This may mean swapping one ingredient for a less expensive one. But it also includes incorporating additives that bolster a product’s shelf life or enrich its consistency. For instance, we saw brands incorporating guar gum for shelf stabilization when they didn’t include this ingredient last year. (We also found loads of sugar and erythritol in certain products.) This is part of the business cycle, as these brands need to grow and reach a broader market. 

The onus is on us to keep learning and reading our ingredients. Our takeaway: Never take a product’s ingredient list for granted. One brand may start with a limited and clean ingredients list when selling at a farmer’s market, but once they reach a broader consumer base, they start to weave in things that may or may not be healthy. We must stay educated and know our ingredients.  It’s a hard truth: Most food companies don't exist for our health. They exist to sell their product. So keep picking up and turning over every product.


#4: Every Choice—Big or Small—Matters

It can be overwhelming to always stay positive and joyful in the face of wellness. (Note: We’ll be exploring this topic in an upcoming feature!) At PrimaFoodie, we lean into clean, healthy food every day, and still, we recognize how it can be a slog at times. Especially when a supposed clean brand starts including subpar ingredients. What? Does this bar have erythritol in it? But here’s what we want to say: Small decisions matter. Tiny steps make a difference. For instance, it may be impossible to completely rid packaged foods from your diet right now. But by swapping out conventional crackers for ones made by a smaller brand that uses cleaner ingredients, you’re choosing your health that you can build on. You’re also supporting the companies who are fighting the good fight in a giant and still corrupt food system.

This sentiment underscores why we love to offer you recipes. Starting by cooking one more meal at home than you usually do can lead to a giant difference. This creates momentum for more healthy decisions. 

We call these the small wins—and they’re one of the best things we can do for our health, hands down.  

This Author and Clean Foods Advocate Has Some of the Most Important—and Refreshing—Food Advice We’ve Heard

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At the start of her career, Haley Scheich worked for Pfizer. This sentence might not seem radical, but once you learn how committed to seeing food as medicine Scheich is today, you can see the value mismatch between her and the pharmaceutical giant. Still, the experience taught her about pharmacology, biochemistry, “and how the body works and different disease states,” she tells our founder, Nichole. It was, in a word, eye-opening. 

Even more eye-opening was the education Scheich received after she left her Pfizer job. When a friend suggested she join her in a yoga class, Scheich was reticent but curious. By the end of the class, she was transformed. “It was really through the practice of yoga that I became more aware of my body and understood the power of food, as it related to what I ate and what I didn't eat,” she says. Yoga sparked a newfound understanding of what made her feel good and what made her feel sluggish, foggy, and tired. She started reading books on alternative nutrition, like Grain Brain by Dr. David Perlmutter, and ridding gluten and dairy from her life. “I felt like a new person,” she says. “And so, of course, then I was all in and just read every book that I could get my hands on.”

In her words, Scheich was starting to see how food can be medicine. Rather than taking a pill to fix an issue, a theme surrounding her early-career work, she saw food as a way to unlock the body’s power. She’s since turned into a passionate advocate for whole foods, most recently making her wisdom palatable for young readers in her children's book, My SuperHero Foods. Coauthored with Dr. Tarek Pacha, this book is a fun, uplifting read that helps little ones understand what they put into their bodies matters. And it all stems from how Scheich got her own children to eat better. “ I would share the power of that whole food that they were eating. For example, avocados. They're full of monounsaturated fat, which just gives us this incredible energy. If we want to go out and jump rope and jump higher, let's eat avocado because it's going to give us that power!” 

But all this is only the tip of the iceberg when it comes to Scheich’s deep (and infectious) knowledge about food, our food system, and getting our little—and all loved ones—to eat better. Luckily, we got to learn so much from Scheich on ‘The PrimaFoodie Podcast’—including the following three pieces of food wisdom we all must know.

#1: The FDA Doesn’t Have Our Backs

Much to our dismay, this still is true. So we must look out for ourselves. People may think “this fruit punch drink with the bright blue has vitamin C and antioxidants in it [...] must be healthy,” says Scheich. “Or the FDA allows it to be in the grocery store, so it has to be healthy.” But that isn’t the case. Dig deeper and you’ll find these ingredients are not only unhealthy but harmful. Scheich’s advice: “Question everything.” 

And dig into the ingredients. 

#2: Changing How You Eat Will Change Your Life

Scheich stands by this—because it did for her. “Once you see the changes, by learning for yourself, this food works for me, this food doesn't work for me, it’s incredible,” she says. You can start small, and it may take time. For starters, Scheich says “the less processed that you get, the better off you are.” Ridding your days of ultra-processed packaged foods is a strong start. 

#3: See Food as “Your Best Friend”

Scheich’s view on this is a radically empowering way to look at what we eat. Clean, whole, nutrient-dense food really is akin to a great friend, coach, and ally. It will work for you, not against you. It will improve your cognition, motor skills, and health, thus making life better. So when healthy eating gets tough, use this as a motivator. 

Even more so, Scheich suggests using this approach when trying to encourage better food in schools. By saying to the teachers, you’re “doing great work and we're very appreciative of the work you do—and food can supplement. It can be like your best friend to your classroom, because kids on a bunch of sugar, versus kids not on a bunch of sugar—it's totally different.”


To learn more from Haley Scheich, listen to The PrimaFoodie Podcast and visit mysuperherofoods.com. 

The PrimaFoodie Guide to Olive Oil

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Olive oil is one of the most popular kitchen staples. “In most of our pantries is a bottle of olive oil, “says Alison Carroll, founder of the California-based olive oil company Wonder Valley. Still, like so many staples, this golden liquid is a mystery. We might douse it on our salads and in our pans, but how much do we know about where it comes from and—most importantly—how to spot a high-quality one? Here, we break it all down.

Olive Oil 101

Olive oil is the bright, often golden, sometimes green liquid that comes from pressing the olive fruit. It’s deemed oil and used and treated as such, but olive oil is technically a fruit juice. Used for centuries as a means of cooking, dressing, and adding depth and flavor to dishes (some historical records date its use to 2000 BC), olive oil is beloved for its fruity taste and abundant healthy unsaturated fats.

What are the different types of olive oil?

Extra virgin, light, cold-pressed—there are various types or “grades” of olive oil. Mostly, these modifiers are linked to when the olives are harvested and how the juice is extracted and handled. But there’s so much more here, including incredible flavor, smell, and feel. 

A quick note on acid: Olives naturally have fatty acids. One of the main types is called oleic acid, which makes up the majority (70 to 80 percent) of olive oil. A true extra virgin olive oil has a lower acidity than other olive oils, generally below 2 percent.

Extra Virgin Olive Oil

The gold standard for olive oil, extra virgin is touted as the tastiest, purest form. When oil is deemed extra virgin, it means it’s the first pressing from the olives (sometimes olives are pressed several times to extract the most juice), and the juice has been extracted using a cold-pressed method—a chemical and heat-free process. Once extracted, the juice is then kept pure, and never heated, pasteurized, or refined. Extra virgin olive oil is usually the fruitiest, most peppery olive oil with the lowest natural acidity. A true high-quality olive oil has no defects, such as poor taste or “fustiness,” fermentation that happens from a lack of oxygen.

*PrimaNote: Extra virgin olive oil is the only type we choose. Still, quality can vary when it comes to extra virgin olive oil. That’s because there are no regulated standards for stating an oil is such. As Carroll says, lab analysis and a professional taste panel determine quality. “And because of this subjective science, many oils can unjustly label a defective/ lower quality oil as extra virgin.” 

Olio Nuevo

This is a type of extra virgin olive oil that comes from the very first olive harvest of the year. These olives are super young and green, giving olio nuevo varieties a bright green color and a strong peppery taste. This is touted to have the highest levels of nutrients, including polyphenols.

Virgin olive Oil

Virgin olive oil is still supposed to be high quality from the first pressing of an olive. It’s also unrefined. The difference from an extra virgin is that a virgin oil often has some defects.  

Light Olive Oil

This is oil that’s been refined and treated to rid any impurities. Usually from a second or third extraction, it lacks in color and taste, and even in nutrients. The “light” here can be misleading because olive oil is fat, so it can’t be light, in any sense. While some may like this variety because of its lighter taste, we recommend opting for another neutral oil if that’s the case. (Simply put, we avoid this type of olive oil at all costs.)

Pure Olive Oil

In theory, all olive oils should be pure, so this word is a red flag. Essentially, pure or light olive oils are refined options that are a blend of various types, such as virgin and refined. 

Shopping for Olive Oil: What to Look For

Now that we’ve outlined the different types, we’re going to strictly refer to extra virgin olive oil from here on out.

Finding a great, high-quality, real extra virgin olive oil can be hard. Countless companies claim to offer a true option when they’re mislabeling, mixing, or offering stale or fake oils. Here’s what to look out for to make sure you grab a stellar bottle:

Harvest Date

A harvest date is one of the most critical things to look for—NOT an expiration date, which can mean nothing. A harvest date tells you when the olives were crushed. And given that olive oil doesn’t have a long shelf life—a great oil should be consumed within a year, ideally six months—it’s best to aim for the freshest oil possible. 

For context, here’s what Alison Carroll has to say: “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.”

Sustainable Packaging

Aim for oil that’s packaged in a sustainable material like aluminum, stainless steel, or dark glass. Each of these blocks UV rays, which can break down the oil, and don’t leach chemicals into the juice. 

A List of the Types of Olive Varieties

If a company is offering a high-quality oil, they’ll spell out the olive varietals that have been pressed—i.e. if they’re olives from Italy, Spain, Portugal, California, or elsewhere. This level of transparency usually means the company cares. 

But let’s dig deeper: We encourage skepticism over inexpensive oils labeled “Product of Greece” for instance without listing the varietals. It can be quite likely that the olives weren’t grown or pressed in that country, but rather they were just bottled in that country. This is a tactic many companies use to buy cheap oil from around the world, blend them, then call them a “Product of Greece” when they’re a product of several countries, and of poor quality. As Carroll says, “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.”

In general, aim to buy olive oil that derives all from one place.

How to store your olive oil

This is key: Place your oil away from heat and light (even when it’s packaged in a proper container). And use it up! We love what Carroll says about using high-quality olive oil: Enjoy it! Experience it! “A lot of our context with olive oil is that it’s this ubiquitous condiment and usually next to vinegar (which ages wonderfully),” she says. “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.”

A Few PrimaFavorite Extra Virgin Olive Oil Companies
These are some oils derived from a single source and produced by companies who care. 

McEvoy Ranch
Wonder Valley
Brightland
Nuvo Olive Oil
Fat Gold
Kosterina Everyday Olive Oil 

Curious to learn more about cooking with olive oil? Check out our Guide to Cooking with Oils and Fats.