Sweet Potato Gnocchi with Honey and Red Chili Oil

February 19, 2024 by Nichole Perkins in Recipes

Pillowy gnocchi get a kick of heat from the chili oil and sweetness from the honey. This dish packs in so much flavor and texture, plus the opportunity to add a bounty of fresh herbs if you choose. A bright, zesty, fun dinner for the family or a party.

This recipe yields 8-10

INGREDIENTS

1 large sweet potato, steamed until soft (approximately 2 cups)
1 large japanese sweet potato, steamed until soft (approximately 2 cups)
2 1/2 cups gluten-free flour
3 tablespoons salted butter, melted
1-2 lemons
Salt and pepper to taste
Fresh chopped herbs of choice (thyme and sage are great options but feel free to use any you have on hand)

1 large sweet potato, steamed until soft
1 large japanese sweet potato, steamed until soft
300 grams gluten-free flour
3 tablespoons salted butter, melted
1-2 lemons
Salt and pepper to taste
Fresh chopped herbs of choice (thyme and sage are great options but feel free to use any you have on hand)

Directions

In a large bowl add both of the steamed soft sweet potatoes and butter. Mash or use a mixer until the ingredients resemble a mashed potato like texture. It’s okay if there are some smaller potato pieces that appear to remain.
Add 2 cups of flour to the large bowl with the sweet potatoes. Combine until a dough-like consistency is formed. At this point, take the dough out of the bowl and place on your floured surface countertop. Add the remaining flour if the dough is too sticky. Now you will have a ball of dough ready to make into gnocchi pieces.
With a knife or pastry cutter, cut off a section of the dough and roll into ¾ of an inch tube like form. Cut into bite-sized pieces and set aside for cooking.
In a medium pan bring water to a boil. Once your water is boiling add the gnocchi pieces and boil for 1-2 minutes. Stir them in case they are stuck together. They will float to the top when they are ready. This process is fast and easy.
Once the gnocchi are floating in the water transfer them to a medium saucepan on medium heat and toss with the chill oil, honey, salt, and pepper.
Finish with fresh squeezed lemon juice and fresh herbs of choice.

4 Practices for Deeper Meaning, Vitality, and Balance

February 12, 2024 by Nichole Perkins in All Food Activism

Hilda Labrada Gore has single-handedly expanded how we view taking a positive and proactive approach to our health. The renowned explorer and wellness enthusiast, known as ‘Holistic Hilda,’ travels the world searching for meaning and ancient wellness practices. She meets with indigenous people and learns their ageless wisdom, uncovering ancestral health traditions and practices. “I’m in the field, baby!” she says with her trademark smile. “I’m out there asking questions.”

But it’s not just Hilda’s insatiable (and humble) approach to evolution that intrigues us, but her ability to synthesize information and deliver it to her droves of followers so that it’s accessible. She does so on her podcast ‘Wise Traditions’ and her popular YouTube Channel with a rare blend of fun and reverence.

Nichole recently chatted with Hilda on ‘The PrimaFoodie Podcast’ and gleaned some of her vast knowledge. Here, we share four simple yet expansive practices Hilda has learned to help us live more aligned with our higher selves. As Hilda says, her goal is not to compartmentalize wellness or live off the grid but rather to weave in healthy moments throughout her days—and she hopes she can help others do the same. “I like the idea of helping people come home to themselves and the integrity of their whole lives.”

Holistic Hilda’s 4 Practices for Deeper Meaning, Vitality, and Balance

#1: Lean into your breath.

Expanding our capacity for wellness and learning can happen in small steps. Hilda looks to the power of her breath by weaving in moments of breathwork into her day-to-day life, a practice she says is accessible and simple, so much so that she does it in her car on her way to and from work.

Try the four-seven-eight breathing technique she loves:

Inhale for four breaths.
Hold for seven breaths.
Exhale for eight breaths.

Hilda loves to practice this while listening to soothing music to calm her nervous system and get into a restorative space. Plus, it’s easy for all of us who seem to be perpetually on the go. “Take advantage of the time you are sitting still, like the car,” she says. “Instead of getting aggravated by the tail lights, I’m breathing while listening to classical music.”

#2: Listen to your intuition.

Hilda learned the ancient custom of dadirri on a trip to Australia where she met with Aboriginal peoples. They taught her about their respect for the land around them and their practice of tapping deep inside themselves to unearth the spring of knowledge within.

Such a practice is something we all can do, believes Hilda. “We need to take time to be still in our busy lives, and that might help us return to living lives of integrity,” she says, adding that we have a choice every day to be still and listen to what’s around us.

#3: Break patterns! Do something different.

It’s easy to say and life-stretching to do: incorporating new experiences, places, and things in life. This practice is essential for Hilda. “This is why I jump into ice holes,” she laughs. “But I’m trying to do something unusual because what does it do? It wakes me up on every level, in every cell in my body.”

Hilda recognizes that going out of our schedules and comfort zones is challenging and can be quite convenient. But that is often the reason to do it. She uses a trip she took to Mongolia as an example. When the trip opportunity came to her, Hilda had an important event on her schedule during the exact dates. There was no room in her calendar to go to Asia, she admits thinking. That’s when she used a technique she learned from author Lorie Ladd: She pictured herself in both outcomes, going on the trip and attending the event she had on her schedule. “I pictured the no. It felt comfortable, and it felt good,” she says. “Then I pictured Mongolia, and I felt like a tiny little speck of sand amidst the giant cosmos. I pictured myself learning. And I’d just felt like I would be so small there, and the world is so big, and I’d be exploring cultures, traditions, and food that I’d never explored before. So it had to be a heck yes.”

The takeaway is to stretch ourselves, go for the ‘heck yes,’ and lean into the unfamiliar, even if it’s inconvenient or scary because that is where actual growth happens.

#4: Eat from the land.

“When I was in Australia, an aboriginal woman told me, ‘This is our grocery store,’ and she was pointing to the land,” recalls Hilda. “She said this is where our people would get food.”

We’ve lost touch with the berries and herbs around us, believes Hilda. We source our foods in plastic wraps and pull manufactured products from shelves. This is why it’s critical to understand better where our foods come from and to tap into local foods when possible. “Eat fewer foods that have labels and packages and more single-ingredient foods,” she says. “It’s so satisfying, and! I don’t have to read any ingredient labels and see if there are any things on there I cannot pronounce.”

So whenever possible, choose foods that come as nature intended. As Hilda says, “They will bless your body, strengthen you, and give you energy and vitality.”

To glean more of Hilda's learnings, listen to her full conversation with Nichole on 'The PrimaFoodie Podcast.'

Unsure If a Food Is Processed? Here Are 5 Questions to Ask

February 05, 2024 by Nichole Perkins in All Kitchen Wisdom, All Food Activism

Our food system makes avoiding processed and ultra-processed foods a challenge. These foods are everywhere, blanketed with beautiful boxes laced with savvy marketing jargon. So many edible things touted as healthy, from “low-fat” snacks to “made-with-natural-ingredients” bars, sound like they are good for us when, in reality, they’re a mix of sugars, modified starches, additives, and other industrialized ingredients. Manufacturers design these foods to be alluring and crave-worthy, tricking us into eating more and more.

The most significant defense against this is to arm ourselves with knowledge. Our ‘PrimaFoodie Processed Food Checklist’ offers five simple questions to ask to help decipher if a food is ultra-processed and potentially quite harmful.

Consider these questions a helpful playbook in your conscious eating journey.

#1: Is It Packaged?

This is a low bar but a solid place to start. Any food that comes in a box, tin, wrapped in plastic, or any other covering is likely processed. So let this be your first place to pause—and from there, you can dig into the ingredients. As Nichole says, “The best option is no packaging at all.”

#2: Does It Have More than a Handful of Ingredients?

Turn the package over and let your eyes fall directly on the ingredient label. Are there more than four or five ingredients? If so, this is a red flag. One step further, does the ingredients list read like a chemical experiment with hard-to-pronounce additives? Aim to opt for foods with very few ingredients and ensure you know what each one is.

For instance, when picking up a granola package, avoid the version with ‘oats, sugar, palmitate, riboflavin, BHT, pyridoxine hydrochloride’ and opt for the version that contains ‘oats, maple syrup, raisins, cinnamon, and sea salt.’

#3: Is It a Shortcut Food?

We’re all busy. But that doesn’t merit the need for foods that claim to be “quick,” “instant,” or “easy.” These are alluring words in our jam-packed worlds, but they might as well say “packed with bad stuff.” Any foods that tout swiftness, like instant lasagna noodles or quick oatmeal, denote additional processing.

Instead of quick and easy packaged foods, make simple, nourishing meals in your kitchen. Some of our favorite PrimaFoodie recipes take less time to make than watching an episode of The Crown, and they’re packed with vitamins, minerals, and healthy proteins.

#4: Are There Added Sugars or Fake Sweeteners?

There’s sugar called ‘sugar,’ which negatively impacts our metabolic system. Then there’s sugar disguised as fructose, corn syrup, malt syrup, beet sugar, and other sweeteners. These highly processed forms of sugar often go unnoticed and heavily consumed—and they are terrible for our health. The same goes for artificial sweeteners like saccharin and aspartame. Avoid these and aim for products sweetened with better alternatives, such as pure maple syrup, coconut nectar, dates, and honey. And be discerning if a food even needs sweetening. We’re always shocked how many jarred pasta sauces and breads contain sugar.

Also, be wary of any words that end in “ose,” such as fructose, glucose, dextrose, or maltose. These are more forms of manipulated, highly processed sugar.

#5: Does It Make Promises?

Walk down the grocery store aisles, and you’ll be bombarded with packages exclaiming all the great things this food or that food will do.

There are probiotic sodas that claim to bolster gut health—but they’re filled with sugar and coloring.
There are “all-natural” chicken fingers—but they really come from factory-farmed chickens pumped with antibiotics.
There are “natural” kids' granola bars—but they’re addled with modified wheat, preservatives, and sweeteners.

We could go on and on. Whenever a food makes a promise or claim, step away.

These five questions are a powerful start. Once you get in the groove of pausing and inspecting food, you’ll be more inclined to think about how it will impact you and your family’s health.

For further reading, check out our PrimaFoodie Guides to Buying Eggs and Meat and Meat and Poultry Poultry.

California Banned this Food Additive—but It's Still Lurking. Here's What to Know

January 22, 2024 by Stacey Lindsay in All Kitchen Wisdom, All Food Activism

Last fall, we came across two pieces of food news that made us fist pump the air. First, in October, California banned brominated vegetable oil (BVO)—along with red dye no. 3, propylparaben, and potassium bromate from use in foods and beverages. A month later, the Food and Drug Administration proposed to make BVO illegal in food on a national scale.

These two headlines are a giant necessary step. BVO has always been bad news. And it has a storied past.

A common food additive made of vegetable oil modified with bromine, BVO has been used since 1958 to stabilize citrus (and other fruit) flavoring oils in sodas, candies, and foods. (The additive lends a cloudy-like look to sodas.) The FDA initially gave it a GRAS status, generally recognized as safe (a modifier that sends chills up our spines). People successfully rallied to revoke this status in 1970 due to the spreading knowledge (and likely intuition of health-conscious people) that BVO may harm our health. So, what did the FDA do? It stated the BVO can be used but only in specific limited doses. (This means nothing because even if a drink company puts a specified limited amount of BVO in a drink, it still adds a toxic chemical to its product. Not to mention, people who consume more than one BVO-containing drink put themselves at risk of the cumulative effects that come from imbibing this chemical over and over.)

So, since 1958, BVO has been swimming in all its “generally recognized as safe” glory and filling the bellies of kids and adults. Meanwhile, more and more research has revealed its ugly impact, stating it causes headaches, skin irritation, and harm to the nervous system. “The risks of BVO have been known for decades,” the EWG reported in 2021. “A 1980s study showed that rats that consumed BVO up to 2 percent of their diet showed significant reproductive harm. An earlier study showed that rats that consumed diets containing brominated corn, cottonseed, olive, or sesame oil showed changes to the heart and liver. And in one instance, a man who consumed eight liters of Ruby Red Squirt daily for several months developed tender nodules on his hands and fingers.”

Some manufacturers have stepped up and (claim to have) removed BVO from their products, including PepsiCo. Still, the EWG states it is present in smaller soda brands and generic brands, such as Great Value products. (We’ll add here that the EU and Japan ban BVO for use in food.)

All these gross, unnerving facts make the news of California banning it and the FDA proposing to ban it even more critical. But the catch? The California BVO ban won’t go into effect until 2027 as part of the California Food Safety Act. And the FDA news is merely a proposal. Nothing is set in stone, yet. Which means BVO continues to lurk in our food and drinks. It continues to harm our kids and wreak havoc on our nervous systems. So we must keep being vigilant, aware, and proactive by doing the following:

Reading labels (watch out for brominated vegetable oil and any other artificial additives)

Educating our friends and family about BVO

Fighting back with our wallets by not purchasing from companies that do use BVO

Calling your local and state Congresspeople to fight to have your state ban BVO (New York is another state setting a great example)

Choosing fresh, unprocessed foods and beverages as much as possible.

We won’t stop until BVO is history. We hope you join us in the fight.

PrimaFoodie Ingredient Spotlight: Beet Sugar

January 15, 2024 by Stacey Lindsay in All Kitchen Wisdom

Ingredients in our food are as ubiquitous as they are nebulous. In our PrimaFoodie Ingredient Spotlights, we investigate common food additives to discover their origin, use, and purpose— because even if something is edible, it doesn't mean it's healthy or necessary.

What Is Beet Sugar?

Beet sugar is... sugar. It comes from the liquid of the sugar beet, a white bulbous root vegetable (not to be confused with the red or golden yellow beetroot, which we love to use in recipes).

The sugar beet juice is pressed from the beet, filtered, and purified before transforming into granulated sugar crystals. (This process is much like that of cane sugar extracted from the sugarcane plant.)

What's the Purpose of Beet Sugar?

Like any sugar, beet sugar makes foods, beverages, candies, and other edible substances sweet. Beet sugar is one of the most popular types of processed sugar worldwide. In the US, it accounts for nearly 55 percent of the domestically processed sugar, compared to cane sugar, which makes up approximately 45 percent.

You can find beet sugar in nearly everything processed these days, including:

sodas
juices
packaged snacks, from cookies to crackers
jarred and canned sauces
salad dressings
condiments
ice creams
gravies
candy
desserts
syrups
sweeteners, including high fructose corn syrup

Is Beet Sugar Bad?

While its source of origin is a natural plant with naturally occurring vitamins and minerals, beet sugar is a processed food high in sucrose with zero nutrients. Any minerals or vitamins once present in the sugar beet have been stripped away by the time they become sugar granules.

The issue with beat sugar is the issue with sugar on a macro scale. Sugar is one of the most significant dietary issues we face today. It's highly addictive and in nearly everything. Countless studies show that added sugar can weaken the immune system, trigger inflammation, feed cancers, disrupt the health of the gut microbiome, and cause other types of harm to our health. Even more alarming is the fact that Americans are the biggest consumers of sugar across the globe.

A Vegan Note

Some companies tout cane sugar as vegan, which can be confusing. Isn't sugar vegan already? Here's the truth: Cane sugar manufacturers often use bone charring, a process that incorporates charred animal bones to filter naturally brown cane sugar to allow it to achieve the bright white color sugar is known for. On the other hand, beet sugar does not require this process as it's naturally white from the start. So those who avoid any products that touch animals turn to beet sugar—but the vegan label does not mean it's healthier than cane sugar.

The PrimaFoodie Take

Here's the issue: Smart marketing tactics may lead you to believe that the "beet" in front of beet sugar makes it healthier to consume than cane sugar—but beet sugar is just as unhealthy. A whole fresh sugar beet in its natural state does carry some nutrients. The story changes when the beet juice is extracted, filtered, processed, and made into granules. At this point, it becomes a full-fledged ultra-processed food that is pure sugar. Additionally, most beet sugars grown for sugar are genetically modified and doused with chemicals.

So, our verdict? We avoid beet sugar.

The good news is that ridding your diet of sugar doesn't have to lead to ridding all decadence from your diet. Check out our guide on healthier alternative sweeteners and our dessert recipes that get kicks of sweetness from dates, maple syrups, honey, and other non- or less-processed options.

Curious to learn more about what goes into your food? Be sure to read more of our PrimaFoodie Ingredient Spotlights here.

Are You Silently Inflamed? Here Are 4 Ways to Combat This Common Issue

January 08, 2024 by Nichole Perkins in All Kitchen Wisdom

Inflammation is one of those buzzwords where tons of headlines surround it but its true meaning is overlooked. Yet gastroenterologist Shilpa Ravella, MD, author of the hit 2023 book A Silent Fire: The Story of Inflammation, Diet & Disease, is informing us on a much deeper level.

Not all inflammation is created equal, says Dr. Ravella. There is acute inflammation, our body's defense mechanism that protects us against foreign pathogens and injuries. (That swelling and redness when you bump your elbow? That's acute inflammation.) Then there's low-level hidden inflammation, which Dr. Ravella says is accruing in many of us without any signs. This type of inflammation is connected to most chronic diseases plaguing humans today, she adds, from neurodegenerative and psychiatric disorders to autoimmune conditions, cancer, and heart disease. "The problem with the hidden version is that it's inside of you, but we don't know that it's inside of us," she adds.

It's concerning that many of us are walking around silently inflamed. But Dr. Ravella informed Nichole that there are changes we can make to combat this issue and impact our health for the better. Here’s where to start.

4 Ways to Combat Hidden Inflammation and Increase Vitality

#1: Know Your Body

One of the main markers of inflammation is belly fat, says Dr. Ravella. Some belly fat is a marker for visceral fat, "which is a fact that wraps around your dominant organs." The fat around our abdomens, she adds, is different from the fat that pads our thighs and upper arms. It "tells us that we likely do have some level of hidden inflammation."

#2: Eat More Fiber

Fiber is critical for combating inflammation. "Fiber digested by our gut microbes creates beneficial compounds like short-chain fatty acids," says Dr. Ravella. "It is one of our most anti-inflammatory nutrients, if not the most anti-inflammatory nutrient.” The issue is that the majority of Americans need more essential fiber, she adds.

Dr. Ravella says, "the biggest thing" we can all do to better our diet overall and get more fiber is to consume as many whole plants as possible. This includes fresh cruciferous vegetables, organic berries, almonds, and chia seeds. "In whole foods, you have not only fiber but a variety of vitamins and minerals and polyphenols, which are other beneficial nutrients we should be consuming."

#3: Cut-Out Processed Foods

"One of the most insidious foods is processed foods— in general," says Dr. Ravella. While there are many types of processed foods, including minimally processed foods, she says the ones to avoid completely are those that are ultra-processed: foods that are highly manipulated and filled with salt, sugars, different fats, stabilizers, colorings, and other additives. Such foods are linked to chronic disease, lack essential fiber and other beneficial nutrients, and cause "a huge spike in our insulin and then a deep crash, and that creates inflammation in the body," says Dr. Ravella. "So I would say the ultra-processed foods are the foods we need to start cutting out of our diet entirely or minimizing at the very least." [Editor's note: You can dive deeper into ultra-processed foods here.]

#4: Move Your Body

Movement is one of the essential pillars of staying healthy and vibrant, and it's critical for combating inflammation and bolstering our microbiome. But too often, we think an all-or-nothing, full-hour workout is the ticket. Dr. Ravella says that you don't need a gym membership to stay active and healthy. You can weave activities and movement into your days seamlessly. Get out in nature as much as possible, grow a garden, hike (even if it's snowing or raining!), do physical housework, walk instead of drive. All of these activities improve our health and our lives overall.

These tips are just the start to Dr. Ravella’s wisdom on inflammation. To learn more, listen to Nichole’s original conversation with Dr. Ravella on ‘The PrimaFoodie Podcast.’

12 Tried-and-True Ways to Stay Healthy, Happy, and Balanced during the Holidays

December 18, 2023 by Nichole Perkins in All Kitchen Wisdom

As the team behind PrimaFoodie, it is our job to create, eat, and advocate for good health. But we'll be real (as we always are with you): Even as self-described food warriors, we need extra self-restraint and planning to stay feeling good this time of year. Between the hectic travel and parties to all the foods and hosting house guests (who drink your coconut water!), the holidays feel like they were made to knock all of us off our protocols.

But they don't have to. With a little planning and a few extra tweaks, we stay healthy—and on track—this time of year. Here are the 11 wellness-focused holiday tricks we swear by, hoping it will help you, too.

#1 prep for success

“It really comes down to prep, which it always does. We always have tons of fresh veggies and fruits stocked. Just the other day, we bought some great fresh carrots, sweet bell peppers, and celery from the farmers’ market, cut them up, and put them in water in mason jars to keep them fresh in the fridge. This way, they’re always ready to bring out for people to munch on—and people always do!” —Nichole

#2 be vocal about sugar

“It’s wonderful to have grandparents and extended family who want to shower your children with candy and other sugary treats. But this can be a challenging part of the holiday season for a family that tries to avoid sugar and processed foods. Talking to family ahead of time is essential. At the very least, I let them know treats can happen only after eating a balanced meal with protein and good fiber.” —Adrienne

#3 be smart around the booze

“Numerous studies show that alcohol and drug use spikes during the holidays, and the reasons are as wide as they are many, including social stress, anxiety, expectations, and the increase of drinks served. It can be a tough time of year, and depending on someone's relationship with alcohol, the holidays may require emotional support. Considering this, limiting the number of drinks to one a night or opting for alcohol-free cocktails and wine can also be helpful. Thankfully, there is a bevy of "non" wines and beers out there that contain zero-alcohol and no added sugars. I was just in Dublin and learned that Guinness 0.0 is a big thing there!” —Stacey

#4 record an encouraging voice note

“I learned this tip from a brilliant therapist: You can record a voice memo from your wise, mature self to listen to when you're in a charged or stressful situation. The therapist suggests this for going into a tough family setting during the holidays. You pre-record something like, ‘I know Uncle Bob is being tough, but I see you, and I know you got this,’ which you can then listen to quietly in the bathroom or on a walk. You can also do this when it comes to staying healthy during the holidays. Recording a voice note that says, ‘I know all that fried holiday food looks incredible, but think of how you'll feel in an hour…’” —Stacey

#5 stay committed

“So many things can get kicked aside this season. When I remain steadfast and committed to my workouts, I stay clear-minded this time of year. So no matter what—whether our house is bustling with company or we have chaotic schedules—I show up for my workout. It boosts my serotonin and puts me in a grounded, balanced, strong state.” —Nichole

#6 keep water in sight

“Holiday traveling, moving around, and hosting always distracts my attention from staying hydrated. (Too many great holiday days have ended with a dehydration headache.) Now, I always have my water bottle filled nearby or a fresh glass of water in my hand. This is the case at parties, hosting dinners, going to shows, and the like.” —Stacey

#7 always eat breakfast

“The classic holiday hustle can be a whirlwind. Visiting people and commuting from house to house and holiday parties can be exhausting. Prioritize eating a solid breakfast to help you stabilize hormones, social anxiety, and holiday grumpiness.” —Adrienne

#8 prioritize rest

“So many of us let parties and obligations fill our vacation days, when so many of us really need more rest and sleep. Don’t let FOMO get you. Say no to some events and take a day or two, with nothing on your calendar. Doing this helps recharge from all the holiday socializing—and it's even more critical for us introverts.” —Adrienne

#9 don’t let airport food get you

“A weakness of mine used to be airport food. The salty chips and vendor entrees marketed as "salads" always got me—and I paid for this once I arrived at my destination. No more. I pack all my snacks so they're ready in my travel purse, and if I do get hungry at the airport or want to munch on something different, I follow a hard and fast rule: only fruit purchased in the airport.” —Stacey

#10 set intentions

“We all know the track record for New Year resolutions. Most resolutions fall by the wayside come February. However, I believe setting an intention for 2024 or writing down some new affirmations helps to create a fresh start in the new year. To be less of a consumer, this year, my affirmation is “At this moment, I have everything I need.” —Adrienne

#11 Lean into a quick workout

“The holidays are always when I let my fitness routine fall to a low number on my list—I wish I were as dedicated as Nichole! But I learned from my friend Camille to embrace the shorter workouts this time of year. For me, even leaning into a 10-minute online Pilates or Barre class, or even a walk, helps. It doesn't have to be all or nothing—and I've learned this quick 10 minutes, even though it's not my usual long workout, keeps me feeling really good.” —Stacey

#12 eat ahead

“I always eat before gatherings, such as cocktail parties where there's often a focus on hors d'oeuvres, buffet foods, and alcohol. This way, not only do I avoid the stress of playing Russian roulette with dietary triggers such as gluten, but I also get my protein and good nourishment first. Any choices I want to make after are fine, but at least I'm deciding from a sated, clear-headed place, not a hangry, desperate one.” —Nichole

Sesame Seed Meatballs

December 12, 2023 by Nichole Perkins in Recipes

Like all PrimaFoodie recipes, these meatballs are free of gluten and dairy but are just as addictive as the classics. The sesame seed "breading" gives them an extra satisfying texture. We love to serve these as a holiday party appetizer, ideally warm in a crockpot with toothpicks at the ready for nibbling.

This recipe yields 20 meatballs

INGREDIENTS

1 lb ground pork
1 lb ground beef
2 eggs
¼ teaspoon cayenne pepper
¼ teaspoon Paprika
1 small onion, fine diced
3 cloves garlic
Zest of 1 lemon
4 ounces sesame seeds (for “breading”)

1 lb ground pork
1 lb ground beef
2 eggs
¼ teaspoon cayenne pepper
¼ teaspoon Paprika
1 small onion, fine diced
3 cloves garlic
Zest of 1 lemon
4 ounces sesame seeds (for “breading”)

Directions

Sprinkle sesame seeds on a plate.
Combine the rest of the ingredients in a bowl. Roll mixture into small meatballs (a bit smaller than the size of a golf ball).
Cover the meatballs with the sesame seed “breading” by gently rolling them in the sesame seeds until they’re fully covered. Place the breaded meatballs on a baking sheet lined with parchment paper.
Bake for 10 minutes at 400 degrees.

Pomegranate and Balsamic Vinaigrette

December 11, 2023 by Nichole Perkins in Recipes

By mixing fresh pomegranate juice with high quality balsamic vinaigrette and reducing it down, you bring out the best of each: bright sweet fruitiness with a layered rich acidic punch. Drizzle atop roasted vegetables, greens, grilled meats, and more.

This recipe yields 10-12 servings

INGREDIENTS

3 pomegranates juiced
2 tbsp balsamic vinaigrette
Salt and pepper
1 tbsp honey
2 tbsp olive oil

3 pomegranates juiced
2 tbsp balsamic vinaigrette
Salt and pepper
1 tbsp honey
2 tbsp olive oil

Directions

1. Add pomegranate juice to a saucepan on low heat. Reduce, occasionally stirring, until the juice has reduced by two-thirds. Set aside to cool.

2. Add honey, balsamic vinaigrette, and salt and pepper. Whip in the olive oil using a hand whisk.

Scallop Ceviche Tapas

December 11, 2023 by Nichole Perkins in Recipes

Citrusy, briney ceviche is a culinary treat that is unparalleled. This version is simple, as it exclusively calls for scallops, but bold in freshness and flavor. We love to serve ours in classic ceviche style, in a bowl drizzled with fresh lime juice aside homemade tortilla chips.

This recipe yields 4 servings

INGREDIENTS

4 fresh scallops cut in small cubes
1 lime, juiced
1 small jalapeno, finely diced
1 scallion, finely sliced
¼ of a small red onion, finely diced
½ tbsp cilantro
¼ of a bell pepper finely diced
1 tsp roasted sesame seed
Salt and pepper

4 fresh scallops cut in small cubes
1 lime, juiced
1 small jalapeno, finely diced
1 scallion, finely sliced
¼ of a small red onion, finely diced
½ tbsp cilantro
¼ of a bell pepper finely diced
1 tsp roasted sesame seed
Salt and pepper

Directions

Mix all ingredients in a bowl and let soak for 1 hour before serving.

roasted cauliflower with walnut and Sun-dried tomatoes

December 11, 2023 by Nichole Perkins in Recipes

This roasted cauliflower dish is so delicious you won’t believe how easy it is to make. It’s a testament to the harmony of sundried tomatoes, buttery walnuts, and bright parsley. The mild heat from the chili powder brings it all together.

This recipe yields 4 servings

INGREDIENTS

1 small cauliflower
4 ounces sundried tomatoes, finely chopped
2 ounces roasted walnuts, finely chopped
1 tablespoon parsley, finely chopped
1 teaspoon chili powder
2 tablespoons olive oil
½ lemon juice and zest

1 small cauliflower
4 ounces sundried tomatoes, finely chopped
2 ounces roasted walnuts, finely chopped
1 tablespoon parsley, finely chopped
1 teaspoon chili powder
2 tablespoons olive oil
½ lemon juice and zest

Directions

Cut the cauliflower into small pieces. Toss with olive oil and chili powder and spread on a roasting sheet.
Bake the cauliflower in the oven for about 10 minutes at 375 degrees. Do not over cook. It should be slightly roasted.
Add the cauliflower to a bowl and toss with sun dried tomatoes, walnuts, parsley, olive oil, salt and pepper, lemon juice, and lemon zest.

Roasted Brussels Sprouts with Cranberries and Walnuts

December 11, 2023 by Nichole Perkins in Recipes

Brussels sprouts were made to be combined with fruit, but there is something extra special about tossing them with cranberries. The tartness brings them alive, resulting in a dish that is just as craveable served as a hot side as it is at room temperature for a snack.

This recipe yields 4 servings

INGREDIENTS

1 lb brussels sprouts cut in quarters
2 tablespoons roasted walnuts
½ cup fresh cranberries, cut in half
2 tablespoons of pomegranate vinaigrette
1 teaspoon cayenne pepper (optional)

500 grams brussels sprouts cut in quarters
2 tablespoons roasted walnuts
4 ounces fresh cranberries, cut in half
2 tablespoons of pomegranate vinaigrette
1 teaspoon cayenne pepper (optional)

Directions

Pomegranate Vinaigrette

Mix all the ingredients and spread onto a sheet pan. Bake in the oven for 12-15 minutes at 375 degrees. For a crispy finish, cook them under the broiler for 1-2 minutes at the end.

PrimaFoodie Ingredient Spotlight: Sodium Benzoate

November 13, 2023 by Nichole Perkins in All Kitchen Wisdom

Additives in food are as ubiquitous as they are nebulous. That’s why we investigate common food fillers, preservatives, emulsifiers, and more to discover their origin, use, and purpose. Because if something is edible, that doesn’t guarantee it’s healthy or necessary.

What Is Sodium Benzoate?

Sodium benzoate is a lab-made odorless, flavorless, colorless, water-soluble crystal preservative commonly added to food and personal care items. As the 'sodium' in its name suggests, it is salt-based and made by combining sodium hydroxide, also called lye, and benzoic acid, a naturally occurring substance found in foods, including cranberries.

What's the Purpose of Sodium Benzoate?

A strong antimicrobial, sodium benzoate extends the shelf-life of food and personal care products by warding off the growth of bacteria and fungus. Commonly used in foods that have high acidity, such as salad dressings, juices, and pickled vegetables, sodium benzoate also enhances certain flavors.

Where is Sodium Benzoate Found?

Since it is both a preservative and a flavor enhancer, food manufacturers add sodium benzoate to many processed and packaged foods, including:

Pickles
Canned vegetables
Salad dressing
Mustard, ketchup, and other condiments
Soda
Fruit juice
Jam, jelly, and other fruit preserves
Beer and wine

Sodium benzoate is also added to pharmaceuticals and personal care items, including:

Lotion
Face cream
Soap
Serum
Shaving cream
Shampoo
Conditioner
Hair spray
Makeup
Lip balm
Toner
Various pharmaceutical pills

Is Sodium Benzoate Bad?

The FDA deems sodium deems sodium benzoate safe safe when it is added to food "at levels not to exceed good manufacturing practice." In essence, this means it is not to rise above 0.1 percent of a food's capacity. Furthermore, the Environmental Working Group sodium benzoate ranges from a low to moderate concern.

Advanced scientific and medical research underscores both positive and negative outcomes when looking at sodium benzoate's impact on our health. A 2002 paper published in the open-access journal Nutrients states that sodium benzoate may show promise in treating "depression, pain, schizophrenia, autism spectrum disorders, and neurodegenerative diseases." Yet other researchers link sodium benzoate to "mutagenic effects, generate oxidative stress, disrupt hormones, and reduce fertility."

The PrimaFoodie Take

Countless packaged foods contain ingredients we don’t know much about, which may harm our health. This goes for all foods that contain sodium benzoate. It is such a widely incorporated and undetectable preservative that it goes unnoticed even by the most discerning palate. Hands down, we are wary of this additive, so we avoid it.

Firstly, if a food has sodium benzoate, it is processed (or ultra-processed), which is never good. Secondly, the studies mentioned above, combined with the fact that sodium benzoate is a robust antimicrobial agent, make us pause to consider this: If it’s wreaking havoc on bacteria, it’s likely doing the same to our microbiome. Plus, even if the FDA mandates safe levels of sodium benzoate, the harm comes from consistently eating it, thus allowing it to accumulate in our bodies.

So, our take? We steer clear of sodium benzoate.

The PrimaFoodie Podcast Season 2

November 06, 2023 by Nichole Perkins in All Food Activism

The PrimaFoodie Podcast is back. We are so excited to share life-changing wisdom about our health and what we eat (and undoubtedly infuriate the giant corporate food companies along the way).

This season, Nichole goes deep with more of the world's brightest advocates for clean eating and holistic wellness. They move past the trends and hype to get to the good stuff: the real foods, practices, and truths that have the most beneficial impact on our well-being. Nichole speaks with an iconoclastic researcher who travels the world to ask healers from varied cultures about how they stay vibrant. She asks a leading gastroenterologist about the 'silent fire' that drives widespread disease and illness. She talks with a farmer growing heirloom food about the beauty, joy, and nutrition found in thoughtfully grown ancient foods. And this is just a sampling.

These talks are riveting and educational—but they're so much more. Opening up and discussing how and what we eat, along with the ways we care for our minds and bodies, is the most important thing we can do. Owning our autonomy in the face of an unjust food system and corrupt food corporations and lobbyists is how we democratize wellness. Research from early this year shows that people still lack access to fresh foods—and this is 2023! Some of the boundaries are financial; others are educational. One survey shows only 25 percent of people read food labels before making an in-person purchase. More than 21 percent say they cut back on buying healthier foods.

This all needs to change. At PrimaFoodie, our dream is for 100 percent of people to have immediate access to pure, healthy food and the desire to parse every ingredient before they buy something.

We're working to make wellness synonymous with equality and equity, starting with making healthy, delicious, clean eating accessible—because feeling good comes from the inside out. What we put in and on our bodies has the most profound impact on how we move through this life.

Let's keep fighting for the good stuff. Thanks for being on this trek with us.

Listen and Subscribe

Rainbow Harvest Stew

October 30, 2023 by Nichole Perkins in Recipes

A hearty stew delivers more than a bowlful of flavor. It's a way to warm up, slow down, and sink into the season. This one is brimming with nutrients, including vitamin-rich beets, kale, carrots, and fennel. Plus, the additional fresh garlic gives it an antioxidant punch.

This recipe yields 10 servings

INGREDIENTS

1 bundle swiss chard
1 bulb of fennel
2 leeks
2 red onion
1 bundle of kale
5 cloves garlic
5 rainbow carrots
1 jalapeño
1 lb rainbow potatoes
4 golden beets
4 celery
3 quarts vegetable broth
3 TB ground mustard
Salt, pepper, cayenne
½ bundle of parsley

1 bundle swiss chard
1 bulb of fennel
2 leeks
2 red onion
1 bundle of kale
5 cloves garlic
5 rainbow carrots
1 jalapeño
1 lb rainbow potatoes
4 golden beets
4 celery
3 quarts vegetable broth
3 TB ground mustard
Salt, pepper, cayenne
½ bundle of parsley

Directions

Cut all the vegetables into bite sized pieces except for jalapeño and garlic, which should be finely diced.
In a large pot, bring vegetable broth to a boil then immediately reduce to a simmer.
Stir in mustard, salt, pepper, and cayenne.
Add all vegetables to the broth and let it simmer for 45 minutes. Be careful not to let it boil, as this will overcook the vegetables and diminish their nutrient content.

TIPS

** Add your favorite fresh herbs, such as thyme or oregano, for added flavor. This stew also works well with roasted chicken breast cut into cubes.

Spaghetti Squash with Pomodoro sauce and Balsamic Eggplant Chips

October 30, 2023 by Nichole Perkins in Recipes

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

Combine the wet ingredients in a bowl and mix well. Add eggplant chips, making sure to coat them in the wet mixture.
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.
Remove the chips from the oven and let cool.
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.
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.
Add 1 tablespoon of olive oil to a saute pan. Add red onion and garlic. Saute on medium heat for about 1 minute.
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.
Add 1 tablespoon olive oil to the sauce and stir to combine. Add basil.
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

October 30, 2023 by Nichole Perkins in Recipes

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

In a large heavy bottom pot, sauté the onions, jalapeños, apples, turmeric, and ginger on medium heat.
Add butternut squash and carrots. Continue sauteing for another 5 minutes.
Add the broth and coconut cream.
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.
Puree the soup until smooth using an immersion blender or standing blender. Add lime juice and zest.
Serve with a spoonful of apple chutney (directions below).

Jalapeño Apple Chutney

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.
Add fine diced apples. Sauté on medium heat for 2 more minutes.
Add the honey and carmelize for about a half a minute. Then add the vinegar.
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

October 23, 2023 by Nichole Perkins in All Food Activism

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

October 16, 2023 by Stacey Lindsay in All Food Activism

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

October 09, 2023 by Stacey Lindsay in All Food Activism

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.’