Spaghetti Squash with Pomodoro sauce and Balsamic Eggplant Chips

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Featuring bright basil and sweet tomatoes, this pomodoro sauce has the perfect blend of salt, fat, and acid to make it craveable. When it's spooned over the noodle-like spaghetti squash, it turns into a decadent meal for a cold autumn night. The crunchy eggplant chips—which have a richness thanks to the balsamic—add another layer of texture and flavor.  

This recipe yields 4 servings

INGREDIENTS

  • 1 large spaghetti squash
  • For the eggplant chips:
  • 1 Japanese eggplant sliced into thin rounds
  • 3 garlic cloves, finely chopped
  • 1 lime, juice and zest
  • ½ cup balsamic vinegar
  • ¼ cup extra virgin olive oil
  • 1 tablespoon honey
  • For the Pomodoro Sauce:
  • 1 small red onion, cut julienne
  • 5 cloves garlic, finely chopped
  • 10 ounces of cherry tomatoes, cut in half
  • 2 tablespoons extra virgin olive oil
  • ½ bundle of basil, finely chopped
  • salt and pepper
  • 1 large spaghetti squash
  • For the eggplant chips:
  • 1 Japanese eggplant sliced into thin rounds
  • 3 garlic cloves, finely chopped
  • 1 lime, juice and zest
  • ½ cup balsamic vinegar
  • ¼ cup extra virgin olive oil
  • 1 tablespoon honey
  • For the Pomodoro Sauce:
  • 1 small red onion, cut julienne
  • 5 cloves garlic, finely chopped
  • 10 ounces of cherry tomatoes, cut in half
  • 2 tablespoons extra virgin olive oil
  • ½ bundle of basil, finely chopped
  • salt and pepper

Directions

  1. Combine the wet ingredients in a bowl and mix well. Add eggplant chips, making sure to coat them in the wet mixture. 

  2. Spread eggplant chips out on a baking tray and cook at 400 degrees for about 5 minutes or until they start to bubble and caramelize. 

  3. Remove the chips from the oven and let cool.

  4. Meanwhile, in a large pot, bring water to a boil and add a few dashes of salt. Poke the squash all over with a knife or fork so that it will cook evenly in the water. Add the spaghetti squash to the boiling water and let it cook for about 30 minutes. Remove from the water. Let it cool so it’s easy to handle, then peel and cut it in half. 

  5. Remove the seeds with a spoon and then using a fork, shred the spaghetti squash. Season with sea salt and olive oil and set aside.

  6. Add 1 tablespoon of olive oil to a saute pan. Add red onion and garlic. Saute on medium heat for about 1 minute. 

  7. Add cherry tomatoes and season with salt and pepper. Continue cooking for about 1 minute until the tomatoes soften. Using a wooden spoon squeeze a few tomatoes so the juice comes out. 

  8. Add 1 tablespoon olive oil to the sauce and stir to combine. Add basil. 

  9. Add the shredded spaghetti squash to plates or bowls. Laden a generous amount of the sauce atop the squash. Top with the eggplant chips and a few torn pieces of fresh basil. 

TIPS

**For the eggplant, it’s ideal to use a mandolin, but not necessary.

 

Carrot, Ginger and Butternut Squash Cream Soup with Jalapeño Apple Chutney

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Carrots, ginger, and butternut squash make a quintessential fall combination that speaks to the season. That is to say, it's always a winner, and this soup variety, which includes coconut cream and the additional sweetness of an overripe banana—is our favorite way to marry the three. The mild heat from the jalapeño chutney is the perfect unexpected finish. Depending on your preference, this soup is as delicious when made with chicken or vegetable stock.

This recipe yields 8 servings

INGREDIENTS

  • For the Soup
  • 1 small butternut squash, cut in small cubes
  • 5 carrots, peeled and cut in small cubes
  • 1 small ginger root, fine diced
  • 1 turmeric root, fine diced
  • 1 white onion, cut in cubes
  • 1 overripe banana
  • 1 apple
  • 2 tablespoons apricot jam
  • 1 14-ounce can coconut cream
  • 1 lime, juice and zest
  • 48 ounces chicken or vegetable broth
  • salt and pepper
  • For the Jalapeño Apple Chutney
  • 1 apple, finely diced
  • 1 small jalapeño, finely diced
  • 1 small red onion, finely diced
  • 1 tablespoon honey
  • 1 teaspoon apple cider vinegar
  • 1 lime, juice and zest
  • 1 tablespoon cilantro, chopped
  • For the Soup
  • 1 small butternut squash, cut in small cubes
  • 5 carrots, peeled and cut in small cubes
  • 1 small ginger root, fine diced
  • 1 turmeric root, fine diced
  • 1 white onion, cut in cubes
  • 1 overripe banana
  • 1 apple
  • 2 tablespoons apricot jam
  • 1 14-ounce can coconut cream
  • 1 lime, juice and zest
  • 2 quarts chicken or vegetable broth
  • salt and pepper
  • For the Jalapeño Apple Chutney
  • 1 apple, finely diced
  • 1 small jalapeño, finely diced
  • 1 small red onion, finely diced
  • 1 tablespoon honey
  • 1 teaspoon apple cider vinegar
  • 1 lime, juice and zest
  • 1 tablespoon cilantro, chopped

Directions

  1. In a large heavy bottom pot, sauté the onions, jalapeños, apples, turmeric, and ginger on medium heat. 

  2. Add butternut squash and carrots. Continue sauteing for another 5 minutes.

  3. Add the broth and coconut cream. 

  4. Bring to a boil, then quickly reduce to a simmer. Allow it to cook for about 15 minutes or until the squash and carrots are fork tender, then add the overripe banana.

  5. Puree the soup until smooth using an immersion blender or standing blender. Add lime juice and zest. 

  6. Serve with a spoonful of apple chutney (directions below).

Jalapeño Apple Chutney 

  1. In a small pot add 1 tablespoon olive oil, as well as the red onions and jalapeño. Saute for a minute or until the onions are translucent.

  2. Add fine diced apples. Sauté on medium heat for 2 more minutes.

  3. Add the honey and carmelize for about a half a minute. Then add the vinegar.

  4. Take it off the heat and add the cilantro, lime juice, and lime zest. Serve atop the soup. 

TIPS

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

**The jalapeño apple chutney is also great atop your favorite protein or vegetables. It will keep in an airtight container in the fridge for up to 5 days. 

 

The halloween swaps we’re making this year

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It's Halloween 2023, and we are thrilled to say we've finally reached a time where cleaned-up candy is moving in the right direction: Chocolate made of ethically and organically sourced cocoa. Lollipops tinted with natural turmeric over toxic coloring. Gummies sweetened with real fruit juice. We're thanking the cleaner food stars. Even the Halloween costume accessories that lurked toxins for years (we see you face paint!) are on offer with gentler ingredients. 

Whether you're new to the Trick-or-Treating circuit or a veteran, the following are our favorites for letting the little ones indulge for a bit. Of course, these aren’t perfect, but we feel good that the awareness is growing, and greater options are becoming more mainstream.

HALLOWEEN CANDY:

SmartSweets Gummy Bears and Gummy Worms

Cocomels

UNREAL Candy

That’s It Fruit Bars (100% fruit)

Yumi Bars

Maple Candy

ACCESSORIES:

Mineral Based Face Paint

DIY Washable and Non-Toxic Fake Blood:

Organic Cotton Kids Costumes:

Organic Cotton Scrunchies:

Organic Cotton Halloween Socks:

BPA Free Slap Bracelets:

Made in USA Non-Toxic Halloween Pencils:

Trick or Treat Bags:

Lab-Grown Chicken Is Legal—and It’s Coming to Restaurants. Here’s What to Know

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In June, United States regulators approved the sale of chicken meat made from animal cells for human consumption. The decision was history-making, positioning the U.S. as the second country in the world (after Singapore) to allow lab-grown meat, also known as cultivated meat, to land on our plates. It's a dizzying change that opens a new food frontier. That’s why staying informed and vigilant is essential. 

Lab Grown Chicken: What Is It?

Scientists have been working on cultivating meat in labs since the early 1990s, but only in the last decade have they made significant headway. (A wildly expensive "burger" made of lab-grown beef tissue made headlines in 2013 when someone consumed it at a press conference in London.) They use extracted cells from an animal's body and multiply them to produce a substance that mirrors the flesh of that animal—chicken cells in this recent approval. 

The USDA has given clearance to two companies, Good Meat and Upside Foods, to sell their cultivated lab-grown chicken to restaurants and elsewhere for consumer consumption. Both Good Meat and Upside Foods laud their products for resembling the taste and texture of real chicken. 

Why Is Lab-Grown Meat on the Market?

As with any new product, there are skeptics and advocates. Those in favor of lab-grown meat say it is a substantial stride in the movement toward reducing the greenhouse gas emissions linked to the poultry and meat industry and reducing the widespread cruelty toward animals raised for food. Uma Valeti, the chief executive of Upside Foods, told various media outlets that its mission is to provide an ethical meat option. "It's a giant step towards a more sustainable future–one that preserves choice and life," said Valeti in a mass statement. "We are excited to launch with our signature, whole-textured Upside chicken and can't wait for consumers to taste the future." 

Those against lab-grown meat have stated concerns over whether the meat will, in fact, offer any reduction in energy- and environment-depleting resources that will better the environment. There are also giant questions highlighting health and nutrition concerns and whether lab-grown meat is actually meat or an edible substance created by scientists.

When Will We See Lab-Grown Meat?

Experts in the food industry say it may take more than a year or two to see lab-grown meat on the shelves in grocery stores. Still, it could find its way into restaurants way sooner. Various media have reported that Bar Crenn, an upscale restaurant in San Francisco, will soon serve Upside Food's "chicken,” weaving it into its dishes. What is chilling, in truth, is that there are no rules mandating that restaurants disclose whether the chicken they use is lab-grown.

The PrimaFoodie Take on Lab-Grown Meat

Like everything else food-related, we are concerned about transparency. We have a right to know everything about the chicken (and any food) we consume: whether it was raised ethically and organically, injected with antibiotics, laced with chemicals, and (now) created in a lab by people in white coats. 

Asking questions is the most critical step to staying informed about our food. When ordering or buying chicken, consider the following:

  • Ask the server or restaurant owner where they source the chicken for their dishes. You can be as specific as to ask if the chicken is organically or conventionally raised or lab-grown. Still, it is critical to note again: Restaurants do not have to disclose where they get their meat or if their meat is lab-grown. 

  • Ask the vendors at the farmers market if they grow their chickens, and if so, what practices they follow. 

  • Read your labels closely. The USDA's rules around lab-grown labeling are in the works, although both Good Meat and Upside Foods have stated they will label their products as "cell-cultivated" meat. 

By asking these questions, you'll be empowered to make the best decision for you and your family as to whether a food is healthy for you. 

We'll be asking these questions non-stop—and when we come across lab-grown meat, we'll politely decline to save room for the real and organic chicken. 

“Good Food Makes Your Life Better”—Chef Andreas Niewerth on How to Eat More Healthily

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We all deserve to know what is in our food. Yet, learning all the ingredients on our plates takes a lot of work in the United States. Companies are stealthy, adding chemicals, fillers, coloring, enhancers, and so much more. And consumers often have zero clue.

Chef Andreas Niewerth knows this unfortunate truth well. The holistic nutritionist, trained chef, and chef instructor was born in Germany and has worked around Europe and the globe advocating for clean, nutrient-dense foods. After learning about the power of real food while working in his family's restaurants and establishing one of the first organic catering companies in Germany, Chef Andreas received his holistic nutritionist certification when his eldest son was diagnosed with allergies and rheumatoid arthritis. 

Today, Chef Andreas lives in California with his family, where he grows his food, offers his services as a private chef and teacher, and holds farm-to-table pop-up events. He's an educator and inspiration when it comes to really paying attention to what we eat. And given that he is German, he's also a human magnifying glass revealing the American food system's cryptic and often harmful tactics. As these three facts show, it can be critical to pause and look at how we've been conditioned to eat in the US and ask: Is there a better way?

There is, says Chef Andreas. It starts with transparency, asking questions, and eating real food from the earth. "If you put good food in your body right away, you will spend less money on doctor bills," he says. "Good food makes your life better."

#1: Europe educates kids about natural foods. America does not.

Like European nations, America must educate people about food and personal nutrition. "In Germany, they want you to be a healthy individual. They train you [as early as] in Kindergarten. Go away from the hamburger and eat more fresh vegetables," says Chef Andreas. Of course, occasionally allowing kids to eat something like a hamburger or ice cream is okay. But Chef Andreas stresses how Europe educates kids about the importance of consistently eating whole, real foods first and foremost.

#2: Food transparency reigns in Europe.

"In Europe, French fries have three ingredients: potatoes, salt, and fat," says Chef Andreas. The whole ingredients make up the food. Yet, in the US, it is quite different. "French fries have 17 ingredients— stabilizers, more taste enhancers, more additives that are different chemicals that make you want to eat more." He adds, "So it's really an unhealthy french fry here."

#3: Eat better quality food—and less food overall. 

Chef Andreas says there is way too much food waste in the US. Plus, American portion sizes are significantly larger than in Europe. He says a critical key is to eat high-quality food, which tends to be much more expensive in the US but with lower portion sizes. "I tell people, 'Cut the steak a little bit smaller. Instead of 10 ounces, eat only six ounces, and make sure those six ounces are high-quality, organic, grass-fed, and from your farmer next door," he says. "Don't buy the commercial stuff."

To learn more from Chef Andreas, listen to his entire conversation with Nichole on ‘The PrimaFoodie Podcast.’


PrimaFoodie Ingredient Spotlight: Potassium Bromate

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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 Potassium Bromate?

Potassium bromate is a white crystal chemical food additive. As its name suggests, it is a bromate of potassium—a bromate is a salt or ester of bromic acid that contains an ion that works as an oxidizer. 

Why Is Potassium Bromate Used?

Widely used in the baking industry, potassium bromate catches the eyes of mass manufacturers for its ability to enhance the texture of bread and other baked goods. Its oxidizing qualities cause the bread—and cakes, rolls, muffins, and other goods—to rise and feel fluffy.  

Historical accounts show that veterinarians used potassium bromate to treat animals with epilepsy, dating back to the 19th century.  

Where Is It Found?

This additive has genuinely been everywhere for decades. As mentioned, manufacturers have been adding it to mass-produced and packaged bread items, including:

  • Pizza dough

  • Bread

  • Dinner and sandwich rolls

  • Donuts, muffins, and other pastries

  • English muffins

  • Pretzels

  • Crackers

  • Cookies

What are the risks of potassium bromate?

California has been warning its residents about potassium bromate for years. In April 2023, the state's Assembly Committee on Environmental Safety and Toxic Materials approved a bill to ban potassium bromate in foods, along with four other chemicals. The state underscores its concern with studies, some of which date back decades, that show the chemical additive to be potentially toxic and carcinogenic.

Furthermore, the Environmental Working Group states that concerns around potassium bromate are widespread in other countries. The EWG says, "In 1999, the International Agency for Research on Cancer determined that potassium bromate is a possible human carcinogen. It is not allowed for use or is banned as a food additive in a number of countries, including the United Kingdom, Canada, Brazil, and the European Union."

Additionally, research also shows potassium bromate to be harmful when inhaled. 

The PrimaFoodie Take

California's bill to ban potassium bromate will go into effect in 2027. Until then, the state requires all manufacturers to post a warning label on their packaging when it includes the additive, which is part of the Proposition 65 food safety initiative.

Considering the research and banning of this additive, we avoid potassium bromate. Read your labels. If a bread or other product contains it, choose an alternative. Doing so supports our health and lowers the demand for this unnecessary and toxic additive. 

3 Food Values We Live By

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Eating well is complex. It is a subjective journey informed by culture, familial history, and dietary needs. What one person deems a healthy, balanced diet may radically differ from someone else's choices. 

In considering this nuance, one thing stands factual no matter where we come from or how we eat: Our food choices directly impact our health and well-being. Too many people, particularly those of us in America, are steeped in a society that normalizes eating ultra-processed foods filled with sugars, hydrogenated oils, colorings, and other chemical additives. It can be hard to see how harmful these edible substances are because they physically surround us—in our schools, markets, restaurants, offices, places of entertainment, and more. Supermarket shelves overflow with products wrapped in packaging covered with untruthful yet alluring marketing words such as "natural" and "healthy." Mass food producers hire lobbyists to push legislative agendas that work for company profits and against our well-being. 

Foods that are cancer-causing, endocrine-disrupting, and soil-toxifying have no business in our grocery markets. Many people deny that ultra-processed food is detrimental, which is understandable because our society has us believe otherwise. But we must peel back these layers, piece by piece, to continue to see the need to be vigilant about our food. We have more control over our health than we often allow ourselves to see—and it starts with how and what we eat.

As we continue to build this community around nourishing ourselves and building a better food system, we never want to proselytize or judge anyone's choices. Nutrition is personal. It's more than following a strict plan, measuring intake, or counting carbs or calories. Nourishing ourselves well includes enjoying our food, feeling good about our choices and food sources, and taking care of our bodies in ways beyond vitamins and minerals.

Staying atop of all this can be overwhelming. We know. This is why we believe it's helpful (and freeing) to follow pillars—or values—that act as guides. When we identify the things that are most important to our food choices and health, it allows us the capacity to take better care of ourselves. Values also help us continue to advocate for a better food system. 

We often hear things from readers and the general public, such as: What are the best ways to eat healthier? Where do I start? How do I make better choices? The following three pillars is where we always start:


#1: Avoid Ultra-Processed Foods

We live by this value: Rid ultra-processed foods from your diet. These include foods made of substances extracted from foods containing additives, colorings, preservatives, and fillers. Common examples of highly processed or ultra-processed foods include soda, package snacks (crackers and cookies), chips, fast food, mass-produced bread, and frozen meals.  

Famed food journalist Michael Pollan says to "eat food" rather than highly processed concoctions. "These days this is easier said than done, especially when seventeen thousand new products show up in the supermarket each year, all vying for your food dollar," Pollan writes. "Today much of the challenge of eating well comes down to choosing real food and avoiding these industrial novelties." So, to follow Pollan, avoid ultra-processed foods and eat true, whole foods. 

And if you second-guess yourself about what real food is, listen to your instincts. A food is likely ultra-processed if it comes in a package of some sort, has an unnatural texture or color, and/or has a long ingredients list. Marion Nestle recently pointed out that research shows most people do know the processing levels of foods. So again, listen to your gut.

#2: Eat Local

Eating produce and meat from your region means consuming foods with higher nutrition (compared to store-bought items sourced from far away) and a lower carbon footprint. Local foods are also tastier and always in season. Shop at your local farmers' markets for your meals and snacks whenever possible. In doing this, you'll be eating real whole foods—and the benefits are endless. 

#3: Enjoy Your Food

How we eat, as well as with whom, is as important as what we eat. Research shows that we make over 200 food decisions daily. When we overlook these choices or act on autopilot, we miss out on the pleasure of eating. We also tend to overeat or eat less healthily.  

Pay attention. Create rituals around your meals. Enjoy cooking. Take your time. Make eating a memorable and happy event. Whether eating alone or with a crowd, plate your food, sit down, turn off distractions, and indulge in every bite. This will bring your mind to what you're eating. When joy, pleasure, and nutrition intersect, we're more likely to stick to eating habits that nourish us.

Again, eating well is personal. Only you know what's best for your body. Aim to educate yourself about the foods and what's in them. Support local farmers, eat mindfully, up your vegetable intake, avoid ultra-processed goods, and always stay hydrated with ample water. These pillars will allow you to nourish your body and mind best–no matter what that looks like for you.

What Is processed food, really?

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It’s common knowledge to know that ultra-processed foods are bad for your body and brain. Yet still, our culture is steeped with meals, markets, and festivities featuring ultra-processed treats, meats, and the like, making it seem impossible to avoid these food-like substances. Just walking into a grocery store is a game of self-defense if you veer beyond the produce section. 

But just how unhealthy are they for you? We’re here to spread the (dark) truth. Ultra-processed foods are that bad. Here’s what the latest research shows.

The Latest on Ultra-Processed Food

British researchers and doctors from the College of London’s School of Public Health recently reported study findings that show a greater consumption of ultra-processed foods may be linked to cancer, even cancer-related death. 

Health experts looked at the diets of more than 200,000 adults, all middle-aged, for more than a decade. They accessed the participants’ risks of developing cancers of any kind, paying close attention to 34 different types of cancer. Their findings are sobering: The greater the consumption of ultra-processed foods, the risk of developing cancers, particularly brain and ovarian cancer, goes up. This showed in the individual numbers. For every 10 percent increase in ultra-processed food someone ate, there showed to be a 2 percent increase in cancer and a nearly 20 percent increase in ovarian cancer in women. 

The researchers also found that with every 10 percent increase, there was a 6 percent increase in cancer-related death. 

What Are Processed and Ultra-Processed Food?

Before we dig deeper, let’s look at what the culprit actually is. Ultra-processed foods are manufactured food products and drinks made from substances extracted from foods. They contain high amounts of additives, such as colorings, fats, sugars, emulsifiers, salts, and preservatives. (When Michael Pollan famously coined the term “edible food-like substances” he was referring to ultra-processed foods.) Sadly, there are countless examples, but a few common ones include soda, deli meats, fast food, packaged cookies, salty snacks, and bread, and frozen meals. 

One step below this are processed foods (take out the ultra), which are raw foods that have undergone any processing, such as milling, cutting, heating, pasteurizing, cooking, dehydrating, and packaging. The amount of processing varies per item, with some foods considered to be minimally processed. 

Finally, unprocessed foods are what we call whole foods. These are natural foods still in their natural, unadulterated state. 

Processed Foods: A Pandemic

As grave as these findings are, they’re another layer to the cacophony of examples showing just how bad many foods out there really are. In 2015, for example, the World Health Organization called processed meats carcinogenic to humans. This was a rallying cry to the world to not eat this stuff. 

Even more concerning is the fact that more and more people are eating processed food. Several years ago, researchers at NYU assessed the diets of more than 40,000 American adults over the course of 18 years. The findings showed a 53 percent increase in the amount of ultra-processed foods they ate. 

Add to the above examples the cruel fact that giant corporations are using the savviest marketing tactics to lure you in and get you hooked on these food-like substances. 

Our Food Future

We’re the first to admit that it can be nearly impossible to never eat processed foods. But we’re advocating for what’s possible. And this means avoiding ultra-processed foods at all costs. You control what you put in your body—not giant companies or big pharma. So if anything, we hope the above alarming news—which is another research win from Europe—is a spotlight on just how critical food is to our well-being. 

Parker Brook said it best on The PrimaFoodie Podcast: “Each one of us has the power to decide what our food future is.” We hold the capability, capacity, and gumption to make better decisions for ourselves and our families—today and tomorrow.  

Primafavorites Fall 2023: great greens, sex for good health, and food truths

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Whether it’s discovering a new inclusive cookbook author or reaching for our tried-and-true clean products, we’re always seeking inspiring brands, projects, and people that make life more beautiful. Here’s a look at what we’re currently coveting, exploring, trying, and genuinely enjoying at PrimaFoodie.

PrimaFavorites: Autumn 2023 Edition

maui nui venison

“Peter Attia has been endorsing this for some time, which is why it originally caught my attention. This is wild harvested axis deer meat from Maui, sourced from a company that follows strict land stewardship practices. I had the tenderloin and it was, well, like a well-prepared tenderloin. There were no gristly bits; only tender, flavorful bites.” —Nichole

Stur Drinks

“Stur drinks are similar to other brands, like Mio or Crystal light, that flavor water except they do not use artificial or chemical sweeteners or any food coloring, such as Yellow Lake 5, Blue 1, Red 40, etc. I love how they’re in partnership with the Thrist Project, so for every order they donate one year of clean drinking water to a person in need. I struggle with drinking enough water throughout the day, and I have found these helpful in enhancing my intake. Plus, there are a ton of different flavors!” —Bonnie

“Smartless”

“Everything these guys say is funny. When I listen to this podcast, I’m always laughing out loud—which can be very awkward depending on where you are, and I love it! There doesn’t always need to be a point or a moral. They’re three friends—Will Arnett, Sean Hayes, and Jason Bateman—who shoot the breeze and lovingly having a go at each other. They also happen to interview some incredible guests. Oh and starting with Will Ferrell is never a bad idea.” —Nichole

laird superfood prebiotic daily greens

“I have tried nearly every chlorophyll-based alkalizing green powder I can get my hands on, and every one leaves some sort of chalky residue. That is, until I discovered this one, which recently came out. Made of adaptogenics, organic vegetables, and a bounty of mineral-rich algae, it’s a drinkable and actually enjoyable way to start my day. I feel good getting a perfect dose of pre and probiotics, vitamins, and aminos early in the morning” —Stacey

“How to Have Better Sex”

“Dr. Emily Morse, the revered sex expert and author, talks candidly on this episode of “The Mind Pump Podcast.” I took away so many great nuggets from her interview. Every woman and man should listen to this for their health.” —Nichole

Dr. Bronner’s Magic All-One Chocolate

“I’ve enjoyed every flavor but the coconut dark chocolate my current favorite—same for our entire household. It’s delicious and happens to be one of the cleanest and most sustainable chocolates I’ve found on the market.” —Nichole

“Your Genes May Influence What You Like to Eat”

“Scientific American consistently published the most riveting—and astonishing—articles on modern-day science and health. This piece explores how our genetics play a key role in why each of us likes certain foods and dislikes others. But what is additionally interesting is the role genetics has not only on our diet choice but on how our brain pathways respond to various foods and nutrients.” —Stacey

Poisoned: The Dirty Truth about Your Food

“Netflix’s new documentary dives into the history of food regulation and food borne illness. It sheds light on the sense of urgency about food regulations and reveals the frustrations between the USDA (what regulates meat, poultry, and eggs) and the FDA (which regulates all food involved in interstate commerce). Not only does the documentary reveal the current issues we face in the American food system, but it also highlights horrific details about food borne illness through providing examples of how meat transports throughout the food system from farming to end up on restaurant tables.” —Bonnie

Live to 100: Secrets of the Blue Zones

“Author Dan Buettner, the journalist behind the acclaimed book Blue Zones, takes us around the world in this documentary. I’ve read a lot about blue zones over the years. I was intrigued by the new perspective the filmmakers are taking in this film, which focuses on the unique communities around the globe where people live long, healthy lives. It’s not just eating the right combination of native Mediterranean ingredients. It’s lifestyle and it’s things we can work into our own lives, sometimes easily, sometimes with a little work. This offers an accessible exploration into how we can live longer lives of higher quality.” —Nichole

to Dye For: How toxic fashion is making us sick and how we can fight back by Alden Wicker

“We recently explored Alden Wicker’s thoroughly reported book, which takes an aggressive look at the fast fashion industry and its impact on our health and planet. It truly is a critical read for everyone.” —Stacey

Cajun Spice Mahi Mahi

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Mahi Mahi’s mildly sweet flavor and flaky texture combine perfectly with Cajun flavors. The result is a juicy fish with ample zest. While we love to make our Cajun seasoning (it’s simple and calls for spices you likely have stocked), there are excellent pre-mixed options available—just be sure to opt for organic blends.

This recipe yields 2 servings.

INGREDIENTS

  • 2 lb of fresh Mahi Mahi filets
  • 1 tsp. Cajun spice
  • 1 tbsp olive oil (plus extra for drizzling)
  • 1 tsp salt
  • Juice of ½ lemon
  • 2 lb of fresh Mahi Mahi filets
  • 1 tsp. Cajun spice
  • 1 tbsp olive oil (plus extra for drizzling)
  • 1 tsp salt
  • Juice of ½ lemon

Directions

  1. Preheat the oven to 350 degrees/177 celsius.

  2. Place the Mahi Mahi on a baking sheet, skin side down. Season with salt, cajun spice, and a few drizzles of olive oil. Place in the oven for approximately 10 minutes.

  3. Pull apart flakes of the Mahi Mahi and drizzle lemon juice and a little olive oil on top.

TIPS

**This makes for excellent tacos! Top organic tortillas with the fish, shredded lettuce, and Sweet Peach and Tomato Salsa.

 

Tri-Color Coleslaw with Sesame and Cilantro

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This crunchy slaw features a blend of bright cabbages, bell pepper, bean sprouts. It’s finished with herby cilantro and nutty sesame seed oil. The addition of tamari adds a salty, umami punch.

This recipe yields 8-10 servings.

INGREDIENTS

  • 1 small head of napa cabbage
  • ½ small head of red cabbage
  • 1 yellow bell pepper
  • 1 small red onion
  • 1 clove of garlic
  • 4 ounces of bean sprouts
  • 1 small bunch of cilantro
  • 1 tablespoon of sesame seeds
  • 2 tablespoons of roasted sesame seed oil
  • 1 tablespoon of rice vinegar
  • 1 lime: juice and zest
  • 1 turnip
  • 5 radishes
  • 1 carrot
  • 2 tablespoons soy sauce
  • 1 small head of napa cabbage
  • ½ small head of red cabbage
  • 1 yellow bell pepper
  • 1 small red onion
  • 1 clove of garlic
  • 4 ounces of bean sprouts
  • 1 small bunch of cilantro
  • 1 tablespoon of sesame seeds
  • 2 tablespoons of roasted sesame seed oil
  • 1 tablespoon of rice vinegar
  • 1 lime: juice and zest
  • 1 turnip
  • 5 radishes
  • 1 carrot
  • 2 tablespoons soy sauce

Directions

  1. Finely chop the napa cabbage, red cabbage, yellow bell pepper, and red onion.

  2. Finely shred the turnip, radish, and carrot to thin julienne-style strips. 

  3. Finely chop the garlic and cilantro to use as season.

  4. Place all ingredients into a large bowl. Add the rice vinegar, roasted sesame seed oil, soy sauce, and lime juice. Mix everything well.

TIPS

**This makes for an excellent side dish or atop grilled fish, chicken, or pork.


 

Late Summer Peach and Tomato Salsa

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Joy to us comes in the form of peak-season peaches and tomatoes. And when you marry the two? Perfection. This salsa delivers a bright blend of herby sweetness and mild heat. Use it to elevate tacos or grilled meat, or vegetables. It truly complements almost anything and is also a star on its own.

This recipe yields 8 servings.

INGREDIENTS

  • 2 peaches, cut in ½ inch cubes
  • 3 roma tomatoes, cut in ½ inch cubes
  • 1 jalapeño, finely chopped
  • 1 small bunch of green onions, thinly sliced
  • 1 small bunch of basil, thinly sliced
  • 1 lime, juice and zest
  • ½ teaspoon honey
  • ½ tablespoon olive oil
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 2 peaches, cut in ½ inch cubes
  • 3 roma tomatoes, cut in ½ inch cubes
  • 1 jalapeño, finely chopped
  • 1 small bunch of green onions, thinly sliced
  • 1 small bunch of basil, thinly sliced
  • 1 lime, juice and zest
  • ½ teaspoon honey
  • ½ tablespoon olive oil
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper

Directions

  1. Combine all ingredients in a medium size mixing bowl and mix together.

 

PrimaFoodie Ingredient Spotlight: Propylene Glycol

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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 Propylene Glycol?

Propylene glycol is a clear, odorless synthetic liquid used as an additive in food, pharmaceuticals, and personal care products. It’s made by treating propylene oxide, a byproduct of refined petroleum, with chlorinated water. Some manufacturers create a slightly different form of propylene glycol by extracting it from glycerol, which comes from biodiesel production, for use in antifreeze and plastics.

What Is Propylene Glycol Used For?

Touted by manufacturers for its water-absorbing capabilities, propylene generally aids in emulsifying and preserving foods and enhancing the conditioning aspects of shampoos, lotions, face creams, and other topical products. But a closer look reveals the myriad of different ways it lands in food and products. These include:

  • As a solvent for helping food ingredients mix 

  • As a food and personal care product preservative (propylene glycol has antimicrobial properties that help to prevent molds and bacteria)

  • As a thickener for sauces and personal care products

  • As a moisture-preserver in foods and a humectant and emollient in cosmetics and lotions

  • As a flavor enhancer

Propylene glycol is also the main component of the artificial “smoke” from e-cigarettes and vape pens. 

Where Is It Found?

Given the long list of uses for propylene glycol in foods and products, this additive is everywhere. It’s safe to say that most conventional processed foods contain it in some form. 

Some of the most common propylene glycol-containing products include:

FOOD:

  • Dried and canned soups

  • Gravies

  • Packaged meals

  • Dried and canned vegetables

  • Fast foods

  • Packaged cheeses

  • Alcohol

  • Packaged snack foods

  • Bottle teas and juices

  • Sodas

  • Ice creams

  • Salad dressings

  • Condiments

PERSONAL CARE:

  • Face creams, lotions, and serums

  • Body lotions

  • Shampoos and conditioners

  • Face washes and toners

  • Deodorants

Is Propylene Glycol Bad?

The FDA approves the use of propylene glycol in food, cosmetics, and other products, deeming it safe within certain limits for certain items (outlined here). Google propylene glycol and mixed information regarding its allowance in Europe will show when, in fact, the EU does allow its use but in stricter variances. 

Studies have shown potential health risks associated with propylene glycol when consumed in high concentrations. Some research shows the additive can impact the nervous system, dermis, eyes, and kidneys and can potentially cause headaches and dizziness.

The PrimaFoodie Take on Propylene Glycol

Sure, this additive may be FDA approved and deemed safe—but to what end? Sadly, we know the FDA does not have our best health in mind, so we must second guess any additive the federal organization approves. And even if something is deemed safe, when we consistently consume something artificial, this can lead to its accumulation in our bodies, which can have grave effects. 

Our take? We avoid propylene glycol. The fact that it’s widely used in plastic, anti-freeze, and food makes us shiver. It’s artificial, derived partially from petroleum, and a total chemical additive mainly created to make food last longer on the shelves and seem more palatable. 

What are your thoughts or questions about propylene glycol? We’d love to know, so send a note to empowered@primafoodie.com. 

Is Our Clothing Making Us Sick? Here’s What One Journalist Wants Us to Know

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"Even the largest, most affordable drugstore brands are now reformulating their beauty and cleaning products to be safer. And you can find organic milk at conventional grocery stores, too. Yet fashion, a $2.5 trillion global industry, has somehow completely evaded the same scrutiny."

These words by journalist and author Alden Wicker in her new book To Dye For: How Toxic Fashion Is Making Us Sick—and How We Can Fight Back hit a grave and critical chord. Clothing manufacturers are lacing the items we put on our bodies with horrendous chemicals. Take formaldehyde, a severe and ubiquitous preservative and fertilizer linked to cancer. A study sampling a variety of dyed garments published in the journal Toxic found formaldehyde in:

  • 22 percent of the tested cotton garments

  • 14 percent of synthetic material garments

  • 47 percent of cotton-synthetic garments 

Unbeknownst to us, chemicals are everywhere in our daily clothes—and it could be harming us. 

This fact underscores Wicker's intention in her book. Chemicals, such as formaldehyde, go totally unregulated in the clothing industry. Manufacturers can spray whatever they choose to up an item’s performance, say to prevent wrinkles or to make them waterproof, without scrutiny. It's bizarre, especially as Wicker points out that we have ingredient lists for our foods and personal care items—much of which continues to contain harmful ingredients—yet there is no transparency labeling for a t-shirt or pair of pants colored with dyes made of fossil fuels.

Wicker, who has covered the topics of sustainability and ethical fashion for years (she's the founder of EcoCult, a site that takes an in-depth look at the fast fashion world), began investigating chemicals in fashion several years ago. Her interest was piqued when Delta flight attendants began complaining they were getting sick after wearing new uniforms provided to them by the company. The attendants reported breaking out in rashes. Some even complained of breathing issues. 

That story led Wicker to investigate the unregulated use of potentially harmful chemicals. She spent more than two years studying clothing chemicals and our health. She interviewed a wide array of people who were impacted by the issue, including consumers and garment factory workers. Her research and reporting revealed just how many of us are unaware of the fact that our clothing has the potential to make us sick. 

In an interview for 'Fresh Air,' Wicker told Tanya Mosley, "This is a conversation I've had over and over and over again over the past few years where people say, I've never heard about this before, and then I start to tell them about some things, and they go, oh, yeah. You know what? You're right. I do get a rash when I wear things like this […]."

Wicker's book is stunning in its breadth of information and it's also a rallying cry. We must continue to investigate what goes in and on our bodies, challenge toxic measures taken by corporate giants, and fight for transparency and truth. 

To learn more about Alden Wicker and to order her book To Dye For, visit aldenwicker.com.

What We All Must Know about Our Drinking Water

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The news headlines about our drinking water are horrifying: 

  • “Forever chemicals spike” (The Denver Post)

  • “Water restrictions drag on” (USA Today)

  • “Community members share concerns about possible water pollutants (WEAU TV)

Even more disturbing: These stories revealing the contaminants lurking in our water are the ones making the news. We do not hear about the hundreds upon hundreds of small-town water issues not reported. According to Erin Brockovich, the renowned public health advocate, environmental activist, and author, at least 1500 boil water advisories occur every month across the US. Those circumstances may not make headlines, but they make countless residents sick. 

So why is our drinking water in the US in such dire straits? And what do we need to know? Here are the four biggest concerns:

#1: Old infrastructure

Most water and sewer pipes in the United States date back 45 to 150 years. They’re rusty, old, made of crumbling materials, and rife with issues. This infrastructure is in dire need of replacement because of corrosion, but doing so is extremely expensive. Many municipalities lack the funds in their budgets to invest in updated infrastructure. 

#2: Toxic pipe materials

In 1986, US Congress banned the use of lead in water pipes. Still, many pipes in existence before the ban remain— up to 10 million, according to the EPA. Lead from these pipes leak into the water, which we then consume. Research shows that lead stays in the body, leading to grave health impacts. (Earlier this July, the York City Coalition to End Lead Poisoning published their report “No Excuses, NYC: Replace Lead Drinking Water Pipes Now,” revealing that 21 percent of NYC residents may be drinking water from lead pipes. And in California, daycare centers show high amounts of lead consumption linked to water.)

Additionally, plastic is a cause of concern. While non-lead pipes are often made of steel or iron, more municipalities are updating their infrastructure to plastic. This gives us chills. 

#3: Forever chemicals

Common everyday products, from cookware to containers to personal care products, comprise PFAS and PFOA, which are highly toxic fluorinated chemicals. Deemed “forever chemicals,” these chemicals “build up in our bodies and never break down in the environment,” reports the Environmental Working Group. “Very small doses of PFAS have been linked to cancer, reproductive and immune system harm, and other diseases.” PFA are some of the most concerning emerging contaminants impacting our water today. 

#4: Bacteria and microorganisms

Pathogenic bacteria (such as E. coli), microbes, and viruses are commonly present in water, as most of our drinking water comes from surface waters that can be polluted. To thwart these bacteria and viruses' health risks, municipalities add chlorine to the water. The issue is that when chlorine combines with organic materials, such as dirt, it sometimes creates disinfection byproducts, such as Trihalomethanes (THM). These byproducts pose significant health risks when consumed. 

What can we do?

This is a giant concern, and it can be overwhelming. But like any issue, we can do the most good by educating ourselves, talking about it, and taking small action. Here are a few things you can do today to fight for cleaner water:

  • Please read about the state of our water system. Let’s educate ourselves as much as possible. Erin Brockovich’s ‘The Brockovich Report’ is an excellent place to start. 

  • Talk about this— with your family, friends, and neighbors.

  • Communicate with your local government. Attend a city council meeting and ask questions about the state of your town or city’s pipes and the budget for improvements.

  • Be mindful of the water you drink. Stay up-to-date on boil water advisories in your area. 

  • Filter your water before drinking it. This can help to remove harmful impurities and contaminants. We love Waterdrop and LARQ.

Garlic Green Beans

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Want a healthy, quick side of greens that isn’t a salad? Look to these Garlic Green Beans, which are simple to make and add fresh flavor and lots of crunch to a plate. You can cook these longer, if you like a softer texture.

This recipe yields 6 servings

INGREDIENTS

  • 1 lb fresh green beans
  • 1 small red onion
  • 1 clove of garlic
  • Olive oil
  • Salt
  • Pepper
  • Cayenne powder
  • 454 grams fresh green beans
  • 1 small red onion
  • 1 clove of garlic
  • Olive oil
  • Salt
  • Pepper
  • Cayenne powder

Directions

  1. Wash and clean the beans by removing the tips. Bring a pot of water to a boil.

  2. Boil the beans for 2-3 minutes.. Cool in a bowl of ice water, then strain and dry.

  3. Heat olive oil in a sauté pan to glaze the onions and garlic. Add the green beans and season with salt, pepper, and a hint of cayenne.

 

Pork tenderloin with honey mustard glaze

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This is one of those dishes that takes minimal effort and time to whip up, yet it tastes like it took all day to prepare. The honey and mustard bring out the natural sweetness of the pork. Make this for a Sunday supper or when you’re having guests for dinner.

This recipe yields 4 servings

INGREDIENTS

  • 1 pork loin approximately 1.5 lbs
  • 4 tablespoons stoneground (country style) mustard
  • ½ teaspoon tarragon, finely chopped
  • ½ tablespoon honey
  • ½ tablespoon olive oil
  • ½ teaspoon fresh ground pepper
  • Zest of ½ lemon
  • ½ teaspoon sea salt
  • ¼ teaspoon cayenne pepper
  • 1 pork loin approximately 680 grams
  • 4 tablespoons stoneground (country style) mustard
  • ½ teaspoon tarragon, finely chopped
  • ½ tablespoon honey
  • ½ tablespoon olive oil
  • ½ teaspoon fresh ground pepper
  • Zest of ½ lemon
  • ½ teaspoon sea salt
  • ¼ teaspoon cayenne pepper

Directions

  1. Preheat the oven to 350 degrees.

  2. Clean the pork loin by taking off the silver skin. Place it on a sheet pan.

  3. Mix together the mustard, honey, olive oil, tarragon, ground pepper, lemon zest, salt, pepper, and cayenne to create a glaze. 

  4. Cover the pork loin with the glaze and place in the oven. Cook for approximately 20 minutes or until the center temperature is 145 degrees fahrenheit.

  5. Take the pork loin out of the oven and let it rest for about 5 minutes. Cut it into one inch slices and top with cherry chutney.

**Add an additional ½ teaspoon of tarragon for a deeper flavor.

 

Balsamic Cherry Chutney

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Cherries complement an array of vegetables and proteins because of their mildly sweet, versatile flavor. Case in point: this Balsamic Cherry Chutney. The acid of the vinegar marries with the herbs and fruit, resulting in a put-on-everything fresh condiment. Aim to use fresh cherries and high quality balsamic vinegar and olive oil, if you can.

This recipe yields 6 servings

INGREDIENTS

  • 1 cup pitted cherries, halved
  • ½ jalapeno, finely diced
  • 1 shallot, finely diced
  • 2 teaspoons tarragon, finely chopped
  • ½ cup balsamic vinegar
  • ¼ teaspoon black pepper
  • ¼ teaspoon sea salt
  • 1 teaspoon olive oil
  • ½ teaspoon honey
  • 240 grams pitted cherries, halved
  • ½ jalapeno, finely diced
  • 1 shallot, finely diced
  • 2 teaspoons tarragon, finely chopped
  • 115 grams balsamic vinegar
  • ¼ teaspoon black pepper
  • ¼ teaspoon sea salt
  • 1 teaspoon olive oil
  • ½ teaspoon honey

Directions

  1. Add the olive oil to a small pot over medium heat. Sauté the shallots and jalapeño until soft and fragrant.

  2. Add black pepper and balsamic vinegar. Turn the heat to low and simmer until everything starts to caramelize. The liquid will reduce to about half.

  3. Add the pitted cherries and let combine for about 1 minute.

  4. Turn off the heat and add the salt and honey.

  5. Once the chutney in the pot has cooled, add in the tarragon. 

  6. Serve over pork tenderloin, chicken, or any other favorite protein.

**This makes an excellent spread on toast or addition to coconut milk yogurt.

 

PrimaFoodie Ingredient Spotlight: Caramel Coloring

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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 even when something is edible, that doesn’t mean it’s healthy or necessary.

What is Caramel Coloring?

Caramel coloring (also referred to as caramel color) is an edible brown food additive made by heating a variety of carbohydrates, such as corn, high fructose corn syrup, various types of sugar, or malt syrup.

What is the purpose of Caramel Coloring?

As its name suggests, caramel coloring gives foods and beverages a brown or caramel-like color. While the raw finished product does have a slight burnt-like caramel flavor, its main use is to provide color rather than taste.

One of the most widely used substances, caramel coloring has been a popular additive of numerous mass food manufacturers, including Coca-Cola, for more than 150 years. 

Where is Caramel Coloring found?

The wild thing about caramel coloring is just how widely used it is. Turn over any sugary mass-produced drink or snack, and there’s a high chance it contains this additive. 

The most common foods (and food-like substances) that contain caramel color include:

  • Brown-colored soda, such as cola and root beer

  • Fruit and vegetable juice, such as prune and apple juice

  • Beer, cider, and wine

  • Jam and jelly

  • Bread

  • Crackers

  • Packaged baked goods

  • Gravy 

  • Condiments, including mustard

  • Soy sauce, Worcestershire sauce, and other sauces

  • Candy, including chocolate and licorice

  • Bottle tea and coffee

Is Caramel Coloring Bad?

First thing first: Caramel coloring sounds harmless because of its name. (Isn't it just heated sugar?) But a deeper look at this additive, which is made from heating and manipulating various carbohydrates, shows there’s reason to pause.

Every manufacturer creates its caramel coloring a bit differently. As we noted, some heat high fructose corn syrup, a highly processed substance widely reported to cause metabolic issues. Others may use sugar or malt syrup. Depending on the main heated ingredient, some variations of caramel color contain a byproduct called 4-methylimidazole (4-MeI), which has been under scrutiny for more than two decades because of its potential carcinogenic effects. 

In 2007, the National Toxicology Program released a study examining the impact of 4-MEI on rats. While its potential carcinogenicity was deemed "inconclusive," this still caused many food sleuths to fight to ban the substance. More recently, in 2020, the National Toxicology Program published the results of another study on 4-MEI and rats to see if exposure to the chemical caused any developmental or reproductive harm. The FDA states that this study "showed reproductive and developmental effects in male and female rats at the levels tested."

For the past 10 years, California has required any manufacturers offering a product with more than 29 micrograms of 4-MeI to label it as a potential health warning. Coca-Cola reformulated its product to avoid having to place such a warning on its packaging.

The PrimaFoodie Take 

As we always do with ingredients, we went through our checklist for caramel coloring: Is this ingredient processed? Does it offer nutritional value? Is it necessary? Where does the research point? Caramel coloring is highly processed, offers zero health benefits, and is linked to carcinogenicity in studies. 

Considering all of this, we avoid foods with caramel coloring by all accounts. This additive is linked to too many concerns to warrant any place in our diets. Plus, any additive that manipulates a food's color also attempts to manipulate consumers because it makes food seem more appealing. 

One of the greatest ways we can fight against food manufacturers creating substances that are bad for our health is to read our labels, avoid additives, and thus break the demand.

What Do We Know about Vanilla?

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Vanilla is rich, complex, and storied. Warm with a heady scent, it adds depth to foods in a way that's been beloved for centuries. But as ubiquitous and beloved as this natural ingredient is, vanilla is often misunderstood and a target for artificial copies.  

Marty Parisien will talk about vanilla all day. As the co-founder of Singing Dog Vanilla, an Oregon-based pure vanilla company founded in 2004, Parisien has seen it all in the industry. We called him to ask about the issues he comes across, what we should look out for when sourcing high-quality real vanilla, and why he loves working with this gorgeous ingredient. 

A Conversation with Marty Parisien

When it comes to buying real vanilla, what are some concerns about quality and integrity that you’d like people to be aware of?

The FDA designates what pure vanilla extract is—13.35 ounces of vanilla beans extracted into one gallon of 35 percent alcohol-water solution. Vanilla is one of the only flavors the FDA defines. So we have to hold to that standard. The problem is, much like with the olive oil industry, people and companies are making vanilla that doesn't comply with those rules and claiming it’s real. 

When most people buy a fake vanilla flavor, they know it's fake: [Artificial vanilla] is labeled clearly in the US. It’s usually made from a derivative of wood pulp. But the biggest problem in the US—which all of us in the vanilla industry deal with—is people going to Mexico to buy cheap vanilla that is labeled as real FDA-approved when it’s not, it’s fake. The fake stuff that people get across the border is filled with who knows what kind of chemicals. A lot of it has Tonka bean extract, which has been linked to renal failure. [Editor’s note: Tonka bean is illegal in the US.] People buy this cheap, bring it across the border, and say, ‘I got this really good vanilla. It's really strong, and it was really cheap,’ when it’s all fake and filled with a lot of bad stuff. 

What are some common misconceptions about real vanilla?

People will often tell me that they got a really good real vanilla that’s clear. Well, vanilla is not clear. There's no way to make a clear vanilla. Vanilla is brown. 

The heavy hitter is price. Vanilla—real vanilla—is very expensive. It’s the only edible fruit from an orchid. The orchid takes about five years to mature and begin flowering. When it throws out a flower in the morning, you have about four hours to hand-pollinate it before the flower drops. Then it takes about nine months for this to grow into a full big green vanilla bean, which is then picked and sun-dried like raisins in the sun every day for about two months. They’re laid out in the sun, picked back up at night, and laid out in the sun the next day. Then they’re sorted, bundled up, and put into conditioning boxes for a couple of months—and that’s when they start to smell like vanilla. 

It's fascinating because vanilla is beloved and ubiquitous, but it’s often considered ‘basic’ or ‘plain’ for those who may not fully grasp its complexity.

It is so complex! There are between 250 and 300 flavor compounds that have been identified in vanilla. So it’s amazing that we use it to mean ‘plain’ in American English. 

What’s amazing about vanilla is that you don't taste vanilla in many things, but it brings out all the other flavors. Like in a crumble or a cherry pie, you may or may not taste vanilla, but it brings out everything else. And you will notice when the vanilla is not there. It’s like a support to everything else. We don’t know exactly why it works, but it works.

We created a vanilla salt. It comes in a grinder, so you grind the salt and vanilla together. We use it on everything from pineapple slices to fresh crab, seared steak, and salmon. It’s amazing what it does. Salt and vanilla are two things that bring out the flavor.

What is important to look out for when purchasing real vanilla?

Look to see that it was extracted in the USA. Price is an indicator. Price is a marker Like olive oil, truffle oil, or anything that can be faked. Vanilla is expensive. You should always be able to call or email the vendor and ask for a certification of analysis. We have this for every batch we extract. It’s also important to see that the alcohol used to mix is derived from a botanic source, not petroleum. Ours is from organic cane sugar. We do this rather than corn or soy because of allergies. 

But again, I always encourage customers to ask questions. If you’re concerned about the quality or the alcohol used, contact the vendor and ask. There are some really good vanillas out there, and the good companies will answer your questions. 

What do you love about vanilla and working in this industry?

You meet a lot of really interesting people in this business, both on the supplier side and on the customer side. I’ve met chefs all over. I’ve met mothers whose children are allergic to ingredients, and they’re so grateful we can tell them everything in our vanilla because we're transparent about ingredients. I’ve met many different people from around the world. I think that's been the most interesting part of this business. It reaches everywhere because everybody has a story about vanilla.

You can learn more about Marty and Singing Dog Vanilla at singingdogvanilla.com.