Smokey BBQ Pulled Beef

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The Fourth of July begs for something with BBQ flavor. Our version of this pulled beef can be made in the oven, opening up space on the grill for additional mains. Pair this with an array of vegetables, in a crunchy lettuce wrap, or as a taco base. Turn the heat level to 10 by adding additional red pepper flakes. 

This recipe yields 4-5 servings

INGREDIENTS

  • 2.5 pounds grass-fed beef roast or brisket
    • #REF!
  • 1 tablespoon butter or olive oil
  • ¾ cup blackcurrant jam (or any berry jam of choice)
  • 3 navel oranges juiced
  • ¼ cup tomato paste
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons liquid smoke
  • 3 bay leaves
  • 1 tablespoon of salt
  • 1 teaspoon chipotle pepper
  • 1 teaspoon red pepper flakes
  • 1 teaspoon black pepper
  • ¼ cup coconut sugar
  • ¼ cup water or beef stock
    #REF!
  • 1 tablespoon butter or olive oil
  • 245 grams blackcurrant jam (or any berry jam of choice)
  • 3 navel oranges juiced
  • 55 grams tomato paste
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons liquid smoke
  • 3 bay leaves
  • 1 tablespoon of salt
  • 1 teaspoon chipotle pepper
  • 1 teaspoon red pepper flakes
  • 450 grams grass-fed beef roast or brisket
  • 43 grams coconut sugar
  • 60 ml water or beef stock

Directions

  1. Preheat oven to 325 F. 

  2. Cut the meat into 6 or 7  3-inch cubes.  Season all sides evenly with salt and pepper.

  3. Heat dutch oven pan on medium/high heat, add butter or oil, and brown each side for 1-2 minutes. 

  4. Remove meat and add all remaining ingredients to the dutch oven. Stir together until combined. Return the browned meat back to the dutch oven and bake in the oven for 3 hours.

  5. Remove beef from oven and shred with two forks, leaving in the jus. Read tips for different ways to serve.  

TIPS

**Serve on a bun for pulled beef sandwiches or make tacos out of tortillas or lettuce wraps. This is also a great protein to add to salads.

 

The PrimaFoodie Salt Guide

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It's the pinch that brings out the deliciousness in a ragu, elevates a cookie to exceptional, and makes a slice of melon bright and juicy. Salt. We use it in nearly everything in the kitchen. It's easy to take this white substance for granted. It's even easier not to think about where salt comes from or the difference in texture and style. So, we break it down for you here in our Guide to Salt—plus, we add our recommendations for some of the best small-batch, conscious salt brands.

Salt 101

Salt is a mineral and an essential nutrient. Also known as sodium chloride, salt comprises roughly 60 percent chloride and 40 percent sodium.

Salt is a flavor enhancer, natural stabilizer, preservative, and binder. Various cultures have used salt for centuries to cure, enhance, blend, and bind foods. Salt helps to ward off bacteria, which is why ancient and modern cultures have used it for curing and storing.

All salt comes from saltwater, which means today, the salt we harvest and use in our food, as well as for other non-culinary uses, comes from either the ocean, saltwater bays or ponds, underground salt reserves (where there used to be oceans eons ago), or other areas where salt water has evaporated and left behind salt crystals.

How Salt Is Cultivated


Various methods of salt production exist today. The three main types include:

Mining: This uses excavation methods to extract the rock salt from underground mines (or deposits).

Evaporation: This involves evaporating the salt from seawater sourced directly from the ocean and other saltwater bodies, or natural brines, which are areas of concentrated saltwater found in ponds, lakes, or underground. Harvesters will evaporate the water, leaving behind the salt. This method varies and uses different sources of heat. For instance, Bryon Duty, founder of Pacific Flake Sea Salt, uses a fire evaporation method, which begins with raw seawater, which he then filters into holding tanks and boils to kill off bacteria and create a concentrated brine.


Natural Solar: The sun aids in this process, which involves the natural evaporation of saltwater as it moves through various bodies of water. The solar method only happens in warm and hot climates where rainfall is less than evaporation.


The Different Types of Salt


There are three main types of salt for cooking and eating: table, kosher, and sea salt. The differences are in how the salt was harvested and its grain size. Here's a closer look at each, plus additional types.

Kosher Salt
A small-grain common salt, kosher salt has become the go-to for pinching, sprinkling, and overall cooking. The Kosher salt also comes from the history of the Jewish process of koshering meat, but not all kosher salt today is, indeed, kosher. "The rules here are very loose," warns Duty. 

The texture and grain size of kosher salt make it an excellent cooking source because it absorbs easily.


Table Salt
This is the ubiquitous small-grain, heavily processed, highly refined salt found on diner tables throughout the country. Most table salt is cheap, iodized, and pumped with anticaking agents to prevent clumps. Given its high processing and small grains, a small pinch of table salt goes a long way, which is why chefs generally avoid it.

Duty also adds that table salt is cheap because it's a common byproduct of oil extraction. "When searching for oil deposits in the ground, the first clues of oil are high-saline water or brine wells," he says. "This brine deposit sits on top of the oil and is mixed in as it gets deeper. They pump the oil out, which comes with all the brine."

Sea Salt
Salt labeled "sea salt" is supposed to be the salt that has been naturally left behind by an active ocean or another body of seawater and then collected. Therefore, it is not rock salt that has been mined from a deposit. We say "supposed to" here because many companies coyly market their salt as sea salt, so it's best to aim for sea salt from an honest company.

There are various types of sea salt, ranging from large-flaked, geo-shaped salt to expensive versions from France that include super fine-grain "sel gris" (also known as Celtic salt) and rounded "fleur de sel." These types of sea salt are expensive and best used as a finishing salt rather than in cooking.


Rock Salt
This is salt mined from underground deposits, which have formed giant "rocks" that are ground into small grains. One of the most popular types of rock salt today is Pink Himalayan salt, which comes from mines in the Punjab region of Pakistan. Duty warns us that Pink Himalayan and other rock salts have been found to have traces of diesel from the excavation process. (Reports of the conditions in some rock mines are concerning. NPR offers an in-depth report on Pakistani rock salt mines.)

PrimaFoodie-Approved Salt

The wide variety of culinary salts today can be overwhelming. Many companies also slap their salts with marketing jargon, add unnecessary additives, and use poor practices that impact workers and the environment. We love the following for their purity, flavor, and brand ethics.


Maldon Sea Salt

A fantastic finishing salt hand-harvested in Maldon, England.

Pacific Flake Sea Salt

Founder Bryon Duty cultivated his salt by hand, straight from the ocean waters of Northern California.


Jacobsen Kosher Salt

This Oregon-based company sources and cultivates its salts locally in the Pacific Northwest, following ethical practices.


Murray River Salt

This Australian-based company produces salt from ancient aquifers in the Murray Darling basin in South Australia, but it is available in the US in some specialty stores.


Syracuse Salt Company

The father-daughter team behind this brand cultivates their salt from a brine well deep underground, south of Syracuse, New York. It's crisp and clean and perfect for finishing salads and topping fresh fruit. 


PrimaFoodie: Summer Book Roundup 2024

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Summer is kicking off, and we're thrilled to be prepping for some reading time—on a beach, plane, hammock, blanket, or wherever we can catch some downtime in the sun.  

In that light, welcome to our PrimaFoodie Summer Reading Roundup. We've corralled the books that inspire us to take better care of our bodies and environment and to cook fresh meals in the kitchen. Our list includes a mix of classics—some even a decade-plus old—that we continue to turn to over and over, as well as some compelling just-released titles. You'll find a range from straight-up cookbooks to wellness guides, with every book anchored in the mission to spread good health.  

Let this guide direct you to a season of deeper care and (hopefully!) meaningful downtime. And if you have a suggestion we should add, send us a message!

Cookbooks that (Also) Tell a Brilliant Story

Salt Fat Acid Heat

by Samin Nosrat

Samin Nosrat, a Chez Panisse alum and brilliant cook, authored this guide to understanding the essential elements of cooking. It's a joy to read and includes all the science, chemistry, and components that make a meal mouthwatering.

The Art of Simple Food: Notes, Lessons, and Recipes from a Delicious Revolution: A Cookbook

By Alice Waters

There may be no better storyteller of the slow food movement than Alice Waters, one of its founders. The famed farm-to-table chef and restaurateur shares her insight on making seasonal foods, shopping locally, and stocking your pantry.  

Simply Julia

By Julia Turshen

Julia Turshen has a knack for putting people at ease in the kitchen. It may be her intuitive approach to ingredients or her thoughtful, keep-it-simple mindset to cooking. Turshen is a soulful teacher, and she also includes excellent essays here that touch on self-love, body image, and cooking for loved ones.

Compelling Books on Our Food System

Food Rules

By Michael Pollan

You'll likely tear through this tiny but mighty book in one sitting, but you'll leave its pages with life-shifting knowledge on our food system and how to eat mindfully. Pollan is a wonder of a raconteur and journalist.

A Farm on Every Corner

By David A. Lange

Author David A. Lange takes us on a journey around the country, from coastal Alaska to the pavement sidewalks of Los Angeles, to illustrate the state of our food system and how we can encourage our local communities to eat and live better. He highlights the unsustainable practices hurting us and reveals ways to localize food production and support small farmers.

Beyond the Kitchen Table: Black Women and Global Food Systems

Edited by Priscilla McCutcheon, Latrica E. Best, and Theresa Ann Rajack-

Books about our food system have historically overlooked race, gender, equity, and cultural roots. Beyond the Kitchen Table looks at these issues woven into our food, what we all must know, and how we can fight for more equitable nourishment around our country. The editors focus on Black women's social and cultural impact when addressing food access and insecurity.

Beautiful Fiction about Food and the Environment

Prodigal Summer

By Barbara Kingsolver

A dreamy story of love, nature, and searching by one of the greatest novelists today. Barbara Kingsolver sets her characters, one of whom is a nature biologist, in the deep forest and on a small farm in southern Appalachia.

Lessons in Chemistry

By Bonnie Garmus

There's a reason everyone clutched this book last year—it's truly irresistible. The story follows Elizabeth Zott, a woman chemist who finds her voice and fuels her ambitions in both the lab and kitchen.

New and Noteworthy Books on Health and Wellness

Good Energy: The Surprising Connection Between Metabolism and Limitless Health

By Dr. Casey Means

Dr. Casey Means, co-founder of Levels, reveals the keys to bolstering metabolic function, which she believes is the most critical (and misunderstood) factor in our overall health. She walks us through how our cells create and use energy, and we can optimally power them to prevent disease and create energy for a longer, healthier life.

The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop

By Dr. Judson Brewer

Armed with decades of experience as a practicing psychiatrist, Dr. Judson Brewer pens the latest in neuroscience to help us better understand what triggers emotional eating. His words are compassionate and offer new light on eating healthily and intuitively.

Tyson’s Actions Impact All of Us. Here’s What to Know

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Giant food corporations that put profits over human health have a staggering negative effect on our well-being, as proven by the link between consuming ultra-processed foods and disease. Earlier this month, news broke that proved how deep these impacts run: Tyson Foods, the largest producer of poultry and meat in the United States, has been releasing massive amounts of water pollutants from its plants into local rivers and ponds.

On April 30, the Union of Concerned Scientists released a report detailing how Tyson-owned slaughterhouses and processing plants dumped 371.72 million pounds of pollutants into waterways throughout the country from 2018 to 2022. The states hit the hardest were Missouri, Nebraska, and Illinois. (A reported 11 million pounds of pollutants were dumped in Nebraskan waterways alone.) The chicken behemoth knowingly led pipelines filled with waste that included 138.07 million pounds of chlorides, 82.51 million pounds of dissolved solids, and 40.26 million pounds of sulfates, which had high levels of nitrogen and phosphorus, into waterways.

Before we continue, let's consider this for a second: This means ponds, rivers, streams, and lakes where people swim and cities draw water have been doused with gross, toxic waste.  

To create their report, the scientists at the Union of Concerned Scientists used publicly available data from the Environmental Protection Agency to estimate the quantity and distribution. The results are horrifying, and the researchers believe the problem doesn't stop at their report.

"Because discharges directly from meat processing plants are only a fraction of the meat processing industry's overall water pollution, our analysis is likely a drastic underestimation of Tyson's true environmental impact," write the researchers in the analysis.

Tyson's actions put us all in harm's way. The chemicals released in its wastewater are known to feed algal blooms that exacerbate human respiratory conditions, harm fish, and create more noxious chemicals. Some communities are at greater risk than others. "This pollution creates additional burdens on traditionally marginalized communities living in close proximity to these facilities," write the scientists. "In 2021, the EPA conducted an environmental justice screening of the meat and poultry product industry and found that almost 75 percent of these water-polluting facilities are located within one mile of communities that are disproportionately impacted by economic, health, and/or environmental burdens."

In the US, chicken is huge, and Tyson is colossal. Americans eat more chicken than anywhere else, with Tyson selling more than $13 billion worth of chickens each year. Their facilities have been reported to be cramped for the animals and the human workers, creating a superspreader situation for bacteria and disease. (In 2020, Tyson made headlines for its plants being rife with workers who tested positive for COVID.)

So, what does this all mean? It's a testament to why it's critical to divest from giant food corporations like Tyson, which do not care about human, animal, or environmental health. And even if you don’t eat chicken or meat, it’s critical to be vocal. Let’s all open our wallets (and mouths) for the smaller farmers who are concerned—and let's keep asking questions. The health of ourselves and our families depends on it. 

French Onion Tomato Basil Frittata

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Frittatas are a great make-ahead dish because they're as delicious served piping hot out of the oven as they are at room temperature. The za'atar, a Middle Eastern blend of herbs, sumac, and sesame seeds, adds a layered depth of earthy and savory flavor that pairs perfectly with the brightness of the tomatoes and basil. This frittata makes for a perfect family brunch or casual lunch.  

This recipe yields 8 servings

INGREDIENTS

    #REF!
  • 10 eggs
  • 1 ¾ cup of cottage cheese
  • 2 teaspoons of salt
  • 2 teaspoons paprika
  • 2 teaspoons za'atar
  • 3 cloves of garlic
  • 3 tablespoons of butter or olive oil
  • 1½ cup chopped onion
  • 2 cups sliced mushrooms
  • 1 cup rainbow cherry tomatoes
  • ¼ cup fresh chopped basil, plus extra for topping
  • ¼ cup chives (optional for topping)
    #REF!
  • 10 eggs
  • 14 ounces of cottage cheese
  • 2 teaspoons of salt
  • 2 teaspoons paprika
  • 2 teaspoons za'atar
  • 3 cloves of garlic
  • 3 tablespoons of butter or olive oil
  • 12 ounces chopped onion
  • 8 ounces sliced mushrooms
  • 6 ounces rainbow cherry tomatoes
  • 5 grams fresh chopped basil, plus extra for topping

Directions

  1. Preheat oven to 350 degrees Fahrenheit / 180 degrees Celsius. In a blender or food processor add eggs, cottage cheese, salt, paprika, za'atar, and garlic. Blend for 15-30 seconds until combined and set aside.

  2. In a large sauté pan add onion and mushrooms with 2 tablespoons of butter. Stir on medium high heat for 7-10 minutes to caramelize. Once the mixture has browned and has a sweet fragrance, remove from heat and place in a bowl to set aside for assembling later. 

  3. In the same pan add the remaining 1 tablespoon of butter, sliced cherry tomatoes, and fresh basil. Cook on medium-high heat for 4-5 minutes to sweat out the moisture of the tomatoes. Be careful to not overcook so the tomatoes maintain most of their shape. Once the tomatoes have a bit of color and the basil is infused, remove from heat.

  4. In a medium springform pan, oil the sides of the pan well and line the bottom with parchment paper. Next, add layers of the egg mixture, mushroom and onions, and the tomato basil mixture. Tilt pan or gently stir ingredients if necessary so each component is evenly distributed. 

  5. Place the springform pan on a baking sheet in case it leaks. Cover the top with foil and bake for 40-45 minutes or until the center is firm. Remove from the oven and let rest for 10-15 minutes before serving. Top with fresh herbs. Enjoy!

Tips

**To elevate this dish try topping with fresh pickled purple onion and avocado or your favorite hot sauce. 

 

Carrot Cake with Coconut Maple Frosting

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Carrot cake attracts a loyal crowd of dessert lovers. This recipe hits all the notes—it's moist, lightly spicy, and perfectly nutty—and has zero refined sugar or dairy. Plus, you won't believe how decadent and creamy the frosting is, made of a magical combination of coconut yogurt and maple syrup. 

This recipe yields 6-8 servings

INGREDIENTS

  • 2 cups almond flour, super fine
  • ¼ cup coconut flour
  • 5 large eggs, room temperature
  • 2 cups carrots, grated
  • ½ cup unsalted butter, melted
  • ¾ cup coconut sugar
  • 2 teaspoons baking powder
  • 1 tablespoon vanilla extract
  • 2 teaspoons ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ teaspoon salt
  • ½ cup chopped pecans or walnuts
  • Frosting
  • 1 large container of vanilla unsweetened coconut yogurt (we used cocojune)
  • 3 tablespoons maple syrup
  • 1 teaspoon vanilla
    #REF!
  • 28 grams coconut flour
  • 5 large eggs, room temperature
  • 300 grams carrots, grated
  • 113 grams unsalted butter, melted
  • ¾ cup coconut sugar
  • 2 teaspoons baking powder
  • 1 tablespoon vanilla extract
  • 2 teaspoons ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ teaspoon salt
  • 65 grams chopped pecans or walnuts
  • 200 grams almond flour, super fine
  • Frosting
  • 1 large container of vanilla unsweetened coconut yogurt (we used cocojune)
  • 3 tablespoons maple syrup
  • 1 teaspoon vanilla

Directions

  1. Preheat the oven to 350 degrees Fahrenheit / 180 degrees Celsius. Use coconut oil to grease two 8-inch pans, or 5-inch pans for a taller cake.

    2. In a large bowl, add the eggs, melted butter, and vanilla extract. Using a hand mixer, whip until frothy. Add the almond flour, coconut flour, coconut sugar, baking powder, cinnamon, nutmeg, and a pinch of salt. Mix until the batter looks smooth and creamy. Fold in the grated carrots and chopped nuts. Then evenly divide the batter between the prepared cake pans.

    3. Bake for 25-30 minutes or until the tops look set and a toothpick inserted in the middle comes out clean. Remove cakes from oven and cool completely before frosting. 

    4. To assemble and frost the cake, place 1 cake layer on a serving plate and cover with half the frosting. Add the second layer and spread the remaining frosting. Top with a dusting of cinnamon and nuts for garnish. Refrigerate the cake for at least one hour before serving.

TIPS

* Stand mixer works just as well if it’s easier or available.

*Store leftover cake in an airtight container in the fridge for up to 7 days or. Or freeze for longer shelf life.

 

Mint Cacao Chip Milkshake

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The beauty of a smoothie is that you can make anything to satisfy whatever flavors you're craving. With nostalgia for mint chip ice cream, we 're leaning into this recipe of fresh mint leaves, nutty cacao nibs, and coconut cream. If you want it creamier, add more liquid. A bit more crunch? Add another teaspoon of cacao. Let this be your guide to create a satisfying milkshake-esque healthy breakfast or treat. 

This recipe yields 1 serving

INGREDIENTS

    #REF!
  • 15 whole mint leaves
  • ¼ cup coconut cream
  • ¼ cup water
  • 3 walnuts
  • 1 tablespoon cacao nibs
  • ½ frozen banana
  • 8-9 ice cubes
  • 1 date
  • 2 teaspoon honey
  • 1 teaspoon vanilla
  • A pinch of salt
    #REF!
  • 2 ounces coconut cream
  • 2 ounces water
  • 3 walnuts
  • 1 tablespoon cacao nibs
  • ½ frozen banana
  • 8-9 ice cubes
  • 1 date
  • 2 teaspoon honey
  • 1 teaspoon vanilla
  • A pinch of salt
  • 15 whole mint leaves

Directions

1. Add all ingredients to a blender and blend on high until smooth and creamy. 

2. Add water 1 tablespoon at a time until desired thickness is reached. 

3. Serve in a glass and top with extra cacao nibs and fresh mint.

 

Teriyaki Meatballs with Smoked Paprika

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The teriyaki glaze gives these meatballs a sweet and savory spin. Any ground meat will work, but we opted for a mix of lean chicken and turkey. Browning the meatballs before baking them adds a richer depth of flavor. These are delicious when served hot, immediately out of the oven, and they also make incredible leftovers. 

This recipe yields 5 servings

INGREDIENTS

  • Meatball Base
  • 1 pound ground chicken
  • 1 pound ground turkey
  • 1 egg
  • 1 tablespoon coconut aminos + extra to top at the end
  • 2 tablespoons sesame oil
  • 2 tablespoons fresh ginger, minced
  • 1 teaspoon garlic powder
  • 1 tablespoon smoked paprika
  • ½ teaspoon salt
  • ½ cracked pepper
  • 2 tablespoons chopped green onion for topping garnish
  • Meatball Glaze
  • ¼ cup balsamic vinegar
  • ¼ cup coconut aminos
  • 2 tablespoons sesame oil
    #REF!
  • 16 ounces ground chicken
  • 16 ounces ground turkey
  • 1 egg
  • 1 tablespoon coconut aminos + extra to top at the end
  • 2 tablespoons sesame oil
  • 2 tablespoons fresh ginger, minced
  • 1 teaspoon garlic powder
  • 1 tablespoon smoked paprika
  • ½ teaspoon salt
  • ½ cracked pepper
  • 2 tablespoons chopped green onion for topping garnish
  • Meatball Base
  • Meatball Glaze
  • 2 ounces balsamic vinegar
  • 2 ounces coconut aminos
  • 2 tablespoons sesame oil

Directions

1. Preheat the oven to 350 degrees farenheit/176 degrees celsius. 

2. Prepare the glaze: In a small saucepan add balsamic vinegar and coconut aminos. Bring to a boil on medium-high heat for 2 minutes then reduce to a simmer for 6-7 minutes, stirring every 30 seconds to prevent burning. The liquid will start to appear thicker as it cooks. Remove from heat and let rest for 5 minutes. Whisk in the sesame oil. Set aside until meatballs are ready to be tossed. 

3. In a large bowl, combine ground chicken, ground turkey, egg, coconut aminos, sesame oil, fresh minced ginger, garlic powder, smoked paprika, sea salt, and pepper. Mix until all ingredients are well incorporated. 

4. Form the mixture into 12 balls. 

5. Add 1 teaspoon of olive oil to a large steel pan over medium high heat. Brown the meatballs for 1-2 minutes on all sides. Transfer the meatballs into the oven and bake for 10-12 minutes or until meatballs are cooked through. Remove from heat.

6. Add meatballs to the glaze and toss around until they are well coated. Handle the meatballs with light hands to ensure they don’t break due to their tender texture.

5. Serve warm and enjoy!

TIPS

*These are great for leftovers heated up in an air fryer.

 

Chris Carter on Whole Animal Butchery, Meat Industry Loopholes, and Why “Pasture-Raised” Is Essential

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When you know the story behind something, you enjoy it more, says Chris Carter, the co-founder of Porter Road, an ethical butcher based in Nashville. “It becomes an experience when you know the background." For Carter, a storied chef passionate about local ingredients, the history behind the meats he sells is as important as the product. 

He and his business partner, James Peisker, met while working in the kitchen of one of Nashville's most prominent restaurants. As Carter says, they 'hit it off' and shared the same values for whole foods and ethical farming. Quickly after meeting, they decided to start a catering business together. It took off, but Carter says there was a giant pain point: Finding local meat from animals humanely raised fully on pasture with no antibiotics or hormones was nearly impossible. 

"We would find farmers that were doing things that we consider the right way, and we'd fall in love with them, their families, the way they cared for the land, the way they care for their animals, and the quality of their product, but the only option would be to buy it frozen and often poorly butchered," says Carter. "We just knew there had to be a better way."

That better way resulted in Porter Road, which has gained a wildly popular following due to its kind, ethical, and genuinely sustainable approach to butchery. Nichole sat with Carter to learn more about what makes Carter and Peisker's approach unique from conventional methods. Here are four points from their conversation illuminating what exactly is ethical butchery and what we should be asking about our meat.

#1: The Merits of Whole Animal Butchery 

Most large-scale meat factories employ a type of butchery that requires an assembly-line style that thrives off of underpaid workers and only uses parts of the animal, resulting in often unethical working conditions and wasted meat. Carter and Peisker run a "whole animal butchery," meaning that they buy the entire animal from an ethical farmer, "not just the strips and tenderloins and rib eyes," adds Carter. Whole butchery is done by hand and uses the entire animal, leaving nothing to waste. "It was about supporting that agriculture by buying the whole animal, buying it at a higher price, a premium over the market, and supporting that farmer."

#2: The Multilayers and Misunderstandings of the Conventional Meat Industry 

It's common knowledge that the conventional meat industry is rife with animal mistreatment and runs on the focus to make a profit. But many of us do not know that there are copious layers to the industry, from where the animal is first born to where it gets shipped to be fattened to where it gets slaughtered. According to Carter, most meat animals in the US start in ethical environments, meaning they're raised on pasture and not in confinement. Things change, however, when they reach a yearling weight. "Because farmers don't have a lucrative outlet through which they can sell those animals," Carter says. So, to make money, the farmers must sell the yearlings off into the commodity industry, which is fickle and fluctuates according to the industry demand. From there, the animals get moved around to feedlots and packing houses, where they fall victim to confinement, illness, and abuse.

On the contrary, Carter and Peisker work directly with the farmers so that the animals have an ethical life and don't go from place to place. "We step in before those animals go to a sell barn or brokers at that yearling weight. We step into that operation with that farmer and say, 'Keep these animals on your pasture, raise them naturally, give them this non-GMO feed […] let them grow to a full harvest weight."

#3: Why Pasture-Raised Beef Is Essential

Many meat companies use loopholes and jargon to make their meat seem more ethical than it is. The one modifier Carter says he and Peisker stand by is "pasture-raised." This means that the animals are raised 100 percent on pasture. "Getting the animal a natural habitat in which it lives its life" is important, he continues. Beef marketed as "grass-fed" can still mean the animal lives in confinement but was fed grass. We "chose pasture-raised as the term that we wanted to hang our hat on because there are no loopholes. The animals have access to their natural environment and live there their entire lives. It's not that it's shipped somewhere else and fed a feed that allows you to put a claim on a package."  

#4: When In Doubt, Go Visit the Farm

"We are a meat company that wants you to know how the sausage is made," says Carter. He implores people to call Porter Road or ask any butchery or farmer about their practices. It’s a positive sign when the farmers are transparent, open, and invite you to their farm. "We own a butcher shop where people would come in the door and say, 'How can you charge so much for meat?’ And my answer is the same: How could [others] charge so little?’” says Carter. “It is the price of real food. We are very proud of our processes and very transparent." 

We pulled this wisdom from Nichole's original conversation with Chris Carter on "The PrimaFoodie Podcast." You can listen to their entire conversation here. 

The PrimaFoodie Guide to the Best Clean Sunscreens

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For the past several years, the team at PrimaFoodie has been vetting clean sunscreens to deliver you the best options for optimal protection. By "clean," we mean the solution contains minerals to block UVA and UVB rays and includes zero artificial fragrance, parabens, emulsifiers, or additional ingredients linked to health concerns. 

We vet these yearly for several reasons: solutions change, which means efficacy and purity may also change, and researchers consistently reveal new data on ingredient safety. This year proved to be a big one in terms of news. The Environmental Working Group showed that approximately 75 percent of the 1,700 sun protection products its team evaluated “did not provide adequate sun protection” and contained "ingredients that could pose health risks."

Sunscreen and 'sunblock, ' terms used interchangeably, generally work one of two ways: Blocking the sun's rays with minerals, such as zinc oxide, or filtering and absorbing the rays with chemicals. Research has linked some of the most common chemical sunscreen ingredients, including oxybenzone and octinoxate, to pose health risks to marine and surrounding environmental life, thus presenting the possibility that these chemicals could impact human health. What's alarming about these two ingredients, along with other common sunscreen ingredients, octocrylene, homosalate, and avobenzone, is that they are absorbed through human skin and, subsequently, other organs.

In a news alert about its findings, the EWG stated the need for consumers to consider their sun protection wisely. "And some ingredients commonly found in sunscreens have been linked to both human and environmental concerns. But they're still widely used in hundreds of products, even though they have not been tested adequately for safety," said Emily Spilman, an EWG program manager for Healthy Living Science, in the news release. "It's outrageous that shoppers may be slathering these potentially harmful chemicals on their skin every day without the reassurance of those safety tests," 

The EWG has warned the public about sunscreen ingredients since it launched its first Guide to Sunscreens in 2007 and has been urging the FDA to review chemical sunscreen ingredients ever since. 

This year, we found that most of our favorites from our 2023 PrimaFoodie Sunscreen Guide still met our strict standards—and we added a few new ones to the mix. Here, you'll find mineral solutions that we believe to be clean and efficacious. But we urge you to always do your due diligence when choosing a sunscreen (or any personal care product): check your labels, know your ingredients, and listen to your gut. 

PrimaFoodie-Approved Clean Sunscreens for 2024

ALL GOOD: SPF 50+ SUNSCREEN BUTTER

All Good is committed to creating products that are  good for our skin and for the environment. This butter is thick, hydrating, fragrance-free, and excellent for the face and body. The compact tin makes it easy to toss into your backpack or purse. The company claims it is "very water resistant,"  but we still suggest ample applications if you're swimming.

KARI GRAN ESSENTIAL SPF 30 

As equally hydrating and protective as it gets, this super hydrating oil serum-type sunscreen feels like a supple serum. A raspberry seed and plum oils base gives the skin a hydrating quench with zero residue.

SOLARA SUNSCARE GO! DAILY DEFENSE MINERAL FACE SUNSCREEN

This lightweight SPF 30 recently came onto our radars. EWG-certified, it is blendable and silky. Founded by a mother who started vetting her personal care products after battling Lyme Disease and also seeing her children react to various sunscreen, the company promotes clean, minimal-ingredients responsible skincare

BADGER ACTIVE MINERAL SUNSCREEN CREAM

A simple, clean, universal SPF 30 cream made by a small, family-run New England company. Containing only five ingredients, one of which being super nourishing sea buckthorn oil, this is a great option for long days outside. It's a bit sticky and needs extra elbow grease to rub in. 

RAW ELEMENTS SUNSCREEN SPF 30+ FACE & BODY

This super thick mineral sunscreen paste goes a long way when you're outside for hours. Considering its thick consistency, it rubs in surprisingly well and leaves only a slight light white cast. This is a great pick for hiking and all-day summer outdoor exploring.

URSA MAJOR FORCE FIELD DAILY DEFENSE LOTION 

Ursa Major continues to be a pioneer in clean, effective skincare. Their unscented, lightweight moisturizer is great for the face, neck, chest, and arms. It absorbs almost immediately without leaving any residue. The aloe vera, jojoba, and shea butter are super moisturizing. 

VIVE SANA DAILY PROTEZIONE SPF 30

This is an easily spreadable, hydrating, tinted sunscreen for the face, neck, and décolletage we've loved for years. Vive Sana's products are mostly made of organic ingredients and are free of chemicals and artificial additives. The Daily Protezione SPF 30 offers the physical protection of zinc oxide with no stickiness or pastiness. 

KINFIELD DAILY DEW SPF 35 

We've long loved Kinfield's products, and this all-day SPF is a winner. It has a silkier texture, which results in a dewy, glowy finish. We love how the aloe and sea kelp add a dose of hydration and antioxidants. 

KIDS

ALL GOOD: SPF 30 KIDS SUNSCREEN LOTION

This fragrance-free lotion is rather light, which makes applying it to little ones' skin quick and easy. We found that a little goes a long way, and it leaves minimal to no residue. It also claims to be water—and sweat-resistant for up to eighty minutes.

BABO: CLEAR ZINC SUNSCREEN SPF 30

Babo is a thick, mineral all-over sunscreen lotion for babies, children, and adults. It's EWG-certified, free of any concerning chemicals, fragrances, or nanoparticles, and deemed hypoallergenic. We especially like how it doesn't run in the eyes. It's supposed to be waterproof for up to eighty minutes, making it great for long days on the beach.

TINTED

IRIS & ROMEO BEST SKIN DAYS

This serum-moisturizer-SPF, which doubles as a light daily foundation with SPF 25 protection, is buttery, silky, and moisturizing. It goes on smoothly and quickly settles into the complexion. We love that it also protects from blue light and contains hydrating rose and moringa oils.

ILIA C Beyond Triple Serum SPF 40

Touted for its "encapsulation technology," this foundation-like sunscreen delivers phytonutrients and vitamin C. It's a clean, light, dewy face product that covers many skin tones daily.

SUNTEGRITY 5-IN-1 TINTED SUNSCREEN MOISTURIZER

This light, tinted SPF 30 comes in four shades. It's sheer, goes on smoothly, and blends in rather quickly, but it does require reapplications throughout the day. We wish the company offered a wider range of shades to include dark complexions.

SAINT JANE LUXURY SUN RITUAL PORE SMOOTHING SPF 30

This natural mineral sunscreen has been a PrimaFoodie favorite for the second year in a row. Rich in botanical antioxidants, including green tea, and hydrating ingredients, it doubles as a protective face moisturizer. We love how sheer it is, with the perfect amount of tint that results in no white cast from the zinc oxide, only a dewy finish. It is quite thin, so reapplication throughout the day is necessary.

SAIE SUNVISOR

We keep returning to Saie products, some of today's most hydrating and gorgeously textured clean makeup items. The 'Sunvisor' is super light and hydrating, with a tinted blend of aloe, hyaluronic acid, vitamin E, and zinc oxide, offering great light coverage all day. It sinks it and leaves no white cast. 

TRUE BOTANICALS SKIN BARRIER SUN SHIELD SPF 30

Part sun filter, part tinted moisturizer, this mineral-based lightweight face lotion sinks in quickly. Given its thin texture, we find it best used as a daily moisturizer, but it doesn't fit the bill for a day at the beach. 

What's the Difference Between Sea Salt, Kosher Salt, and Pink Himalayan Salt? A Salt Harvester Breaks It Down

Bryon Duty started Pacific Flake Sea Salt nine years ago with a passion. He created his northern California culinary salt harvestry, which specializes in both flake and fine grain sea salt, to operate free of any commercial additives found in most salts on grocery store shelves. As Duty says, the pure, clean flakes Pacific Flake produces are “a true taste of the Pacific Ocean merroir.” His salts come from California's Humboldt Bay, a place he calls “a rare source of water that has a huge tidal rush.”

Duty tells us that the journey to creating his business was “an uphill challenge in the beginning,” but one that has been worth it. He’s since scaled it to become one of the most prominent American-made flake-specific salt works that now supplies spice companies and restaurants with freshly harvested pure sea salt. 

We reached out to Duty to ask about his process and what makes his salt truly pure. A passionate advocate for eating clean and locally, Duty answered our questions about the differences between salts, how to source one that is high-quality, and the importance of knowing the people behind the foods we eat.

A Conversation with bryon duty

Tell us about your company, Pacific Flake Sea Salt, and the process you use to harvest your salt.

Pacific Flake Sea Salt is made at our harvestry in Eureka, California. We specialize in making a finishing flake sea salt using a fire evaporation method. This process starts with raw seawater, which we filter into our holding tanks and leave to rest so the sediment falls to the bottom. Then, the next stage [involves] the main evaporation kettles. At the boiling point, any bacteria are killed off, and then the water is reduced to create a concentrated brine for the next stage. When sea water is heated, the hard calcium becomes particulate, which can be filtered out. Calcium can be a source of bitterness in salts. After removing those solids, it's filtered one last time into the evaporation pans. We then crystallize it over many hours. On the surface of the water, the flakes grow larger and heavier, then fall to the bottom, like snowflakes. We then rake out the flakes, drain them, dry them, and pack them. 

How would you describe your salt?

Our sea salt has a delicate texture that is not too dense or soft. The crisp brine flavor salivates in the mouth without aftertaste. There are no additives in any part of our process—just pure, clean, simple flake sea salt. 

Where does all salt come from?

There are two sources of salt: One is the sea. All the oceans have a 3 to 5 percent salinity range depending on depth, temperature, and location. The other is concentrated deposits underground in areas that were likely once covered by the ocean. This type of salt—mined salt—is almost exclusively used for industrial chemical salt and is used in things such as laundry detergents and makeup. Unfortunately, mined salt is also a cheap source of table salt. 

So that brings us to the differences: How does salt labeled "sea salt" differ from "kosher salt," "fine table salt," and even "Pink Himalayan salt"?

At Pacific Flake, we pride ourselves on making true sea salt. Sea salt is supposed to be made from an active ocean. Some countries have this as law, but in the US, you can call anything sea salt, even a mined source of salt.The argument here is that companies say the salt was from the sea at some point in time. 

Kosher salt has simply become a way to identify the size and salt type. Historically, kosher salt is simply salt from a salt facility that a rabbi blessed for a price—that can be the packaging warehouse that imports the salt and not even the producers. But the rules here are very loose. [Editor's note: The Kosher salt name also comes from its history of the Jewish process of koshering meat, or prepping it, to eat.] We are not kosher certified. In a restaurant kitchen, kosher salt can also be referred to as a small-grain common salt that's used in many dishes, from soups to french fries. But this has nothing to do with the actual kosher certification. 

Here’s the big one: Table salt, which is mined salt. But why is it so cheap and on every single table in North America? One big reason is the oil industry. When searching for oil deposits in the ground, the first clues of oil are high-saline water or brine wells. This brine deposit sits on top of the oil and is mixed in as it gets deeper. They pump the oil out, and it comes with all the brine. They then cook out the brine, as it’s a byproduct. The sludge is then further processed by cooking it at 2000 degrees, which removes everything, including 80 plus trace elements other than sodium and calcium. This is NA/CA on the element table, and it is not stable by itself as it is not naturally found, so they add aluminum silicate to help keep it free-flowing so it doesn't clump into a block. This becomes cheap table salt. 

Another thing to note is that many companies also add iodine to salt for claimed health reasons, though this is becoming less common nowadays. I'll add that sea salt naturally has low levels of iodine. 

Pink Himalayan salt comes from mine complexes in the Punjab region of Pakistan. This stone is called halite, and it is a sodium rock. The pink color comes from the iron. It is ground up and up-sold around the world. There is also often diesel exhaust left on the rock salt. The conditions of some of these mines are some of the worst in the world, with a low life expectancy for the miners. [Editor's Note: NPR offers an in-depth report on Pakistani rock salt mines.] 

I generally advise to stay away from rock salt. 

You mentioned that there are no additives in your salt. What common additives are added to salt sold on grocery store shelves?

The main ones are aluminum silicate, magnesium carbonate, and sodium silicoaluminate. These are also found in most premade baking mixes. For us, there's no need to add these because of the way we crystalize and dry our salt. Our salt stays free-flowing in a natural state. We don't doctor it up when nature has provided the perfect product. We just coax it out of the sea.

What are some basic things about salt purity and quality and the salt industry that you would like consumers to know?

I use the same adage other farmers use: Know your farmer. From growing vegetables to farming the ocean for sea salt, being able to know the source and practices used can help people decide. It becomes self-evident pretty fast when asking basic questions such as: Where does your ingredient come from? 

I have asked all the name-brand importers at trade shows over the years where their salt comes from and who makes their sea salt. Literally, they can't answer me. It goes through so many hands that customers can't learn; all we get is a general statement on their website that it's salt "from Europe." I wish the salt producers from other regions had the chance to be as clear and open as we can. Most salt from Europe gets mixed up and regraded, rebranded into 100 different brands before it hits the shelves. Most of our salt as a food ingredient comes from Europe this way.

What are some good rules for sourcing quality pure salt?

I would recommend seeking a salt that was naturally formed and is a sea salt, not a mined salt. Depending on many variables, sea salt will crystallize as a square or cubicle. Make sure it comes from a pure source, far from big city ports. 

When seeking flake salt, make sure it was not cheap industrial salt watered down and recrystallized. You can do this by looking up the brand to see if it's an actual harvestry or just a brand with limited source information. There are only about 30 true flake salt producers in the world that I know of, with half in England, half here, and a handful in Iceland and Canada. These are seawater-to-finished-product producers. 

Price is another big indicator. Industrial salt is around $1 to $3 dollars per pound. High-quality craft salt can be $.50 to $1.50 per ounce—and yes, per ounce.

What drew you to start Pacific Flake nearly a decade ago?

It all started when my mom was diagnosed with Hashimoto's disease, an autoimmune condition. Her doctor said it's the additives in salt that can cause this, and so she began a search for real salt. 

My mom has been in remission for almost 10 years now. We eat clean, and what I mean by this is we source everything locally. I was living only an hour from the wine country at the time, so it was easy to eat clean because it is the food capital of the western hemisphere—with the exception of clean salt. That's when a light bulb went off for me: I had an opportunity to make and sell the highest quality salt. The trial and error took around a full year and many trips to the ocean, primarily Bodega Bay. We are now located in Humboldt Bay, a rare water source with a huge tidal rush and a full cycle of the bay every 24 hours. It’s also the oyster nursery of the West Coast. Having high quality and the cleanest sea water available in California, according to the California Coastal Commission, has allowed us to make some of the finest sea salt locally for everyone. 

What do you love about what you do?

Food is life. The better we eat, the more alive we are and the healthier we are. I still harvest almost every batch myself, and it never ceases to get old, raking out perfectly white, flakey, brilliant diamonds of salt from the clear, thick brine. Seeing it emerge and putting it on the drying racks is very satisfying, knowing that someone out there will have a great meal or help get healthy because of our work, even if they don't know who we are or how we do it. It's important work that's being done. We definitely take pride in our craft.


You can learn more about Bryon Duty and Pacific Flake Sea Salt here.

The PrimaFoodie Guide to Local and Conscious Brands: Missoula Edition

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Missoula is as much a home to the journalism student as it is to the local farmer, to the artist as it is to the beekeeper, and to the athlete as it is to the entrepreneur. This southwest Montana city of nearly 80,000 is a place where the rugged wilds of the West share space with university professors and modern creatives. Small but mighty, it's a growing metropolis under some of the country's biggest skies. 

Missoula is also a place where local, conscious, health-forward companies are providing some of the best in the nation for organic foods, beverages, and more. Here’s our PrimaFoodie take on a handful of the many offerings to consider in this great town, as well as a few just south in the Bitterroot Valley. Each one is bettering the food system in its own way.

The Good Food Store

All of us on the PrimaFoodie team have been to our share of local markets selling organic produce and foods. Hands down, a store that's won our respect is The Good Food Store. For 50 years, this independent grocery store has been selling Missoulians near and far local organic fruits and vegetables, coffee, tea, herbs, grains, and more. The staff is friendly, the bulk section is impressive, and the prepared foods are all made in-house. 

Harlequin Produce 

Harlequin Produce, an organic fruits and vegetable company, is in Arlee, just north of Missoula. The farmers and cultivators here practice a method of tillage (preparing the land for crops) that is minimally invasive so it honors the earth. You can find their produce in local CSA deliveries, The Good Food Store, the Missoula Farmers' Market, and more. 

Lifeline Farms

About 25 minutes south of Missoula, you'll run into the small town of Victor, the home of Lifeline Farm. A family-run business of organic farmers, Lifeline offers organic dairy and meat products, from fresh cheese to handmade sausages. Everything is made from the family's grass-fed animals on their farm up the road.  

Clark Fork Organics

Free-roaming chickens, tons of fresh vegetables, and sustainable practices—these are just a few things that sum up Clark Fork Organics, another small but powerful family-run farm that serves fresh produce, herbs, and more to Missoual and surrounding towns. 

Wurster Brothers Honey

We included this family-operated honey business in our PrimaFoodie Guide to Honey, and we keep coming back for more. They practice sustainable beekeeping methods to harvest pure, unadulterated, raw honey with zero additives. 

Meadowsweet Herbs 

This woman-owned apothecary is reason alone to visit Missoula—it's that good. Run by trained herbalists, Meadowsweet Herbs offers an impressive bounty of sustainable, organic dried herbs, roots, tinctures, teas, and personal care items. The team here is so knowledgeable. Have sore muscles? Headaches? Shingles? They'll direct you to one of their in-house concoctions or make one bespoke.

Frank’s Little Farm

We discovered Frank's Little Farm at the Missoula Farmers’ Market last summer. Named in homage to Montana worker's rights revolutionary Frank Little, this all-organic farm is owned and run by a family in town.   Owners Prairie and Sean offer fresh produce via CSA boxes and farmers' market stands. 

Buck N Dave’s Eggs

We love fresh eggs here at PrimaFoodie, and only aim to eat those from conscious farmers. Buck N Dave's, named after the two owners (who are rodeo stars) lets their hens roam freely on their farm located in Corvallis, south of Missoula. Their eggs are free of antibiotics and hormones.

Nourishing Cultures

Heath, the founder of the kombucha company Nourishing Cultures, creates his fermented beverages using 100 percent organic teas, flowers, berries, and vegetables. Even better, most of what he uses comes from another local Montana food purveyor. 

Winter Kissed Farm

A common issue for Montana is that it sees a shortage of fresh produce in the winter. (This is a problem for many states that face elements such as dry air and snow.) To counter this, the farmers at Winter Kissed Farms follow “Kaizen,” a Japanese method that focuses on the constant improvement of practices. They grow their crops in the winter with row covers and have successfully worked to acclimate their produce plants to cold temperatures.

Pistachio Cookies

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These cookies have everything we want: chocolatey and nutty goodness, a crispy edge (thanks to the almond flour) that leads to a chewy center, and nutrient-dense pistachios and coconut oil. Even with their zero grains and refined sugars, these treats will fool any sweet tooth. We love how these don't spike our blood sugar like any average cookie would. 

This recipe yields 12 cookies

INGREDIENTS

  • 1/3 cup coconut oil (or butter)
  • 1/2 cup coconut sugar
  • 1 egg, room temperature
  • 1 teaspoon vanilla extract
  • 1 3/4 cups fine blanched almond flour, packed
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 3/4 cup of pistachios, chopped
  • 1/2 cup chocolate chips
  • Pinch of sea salt flakes, for topping (optional)
  • Extra pistachios (optional)
    #REF!
  • 76 grams coconut oil (or butter)
  • 63 grams coconut sugar
  • 1 egg, room temperature
  • 1 teaspoon vanilla extract
  • 220 grams fine blanched almond flour, packed
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 60 grams of pistachios, chopped
  • 40 grams chocolate chips
  • Pinch of sea salt flakes, for topping (optional)
  • Extra pistachios (optional)

Directions

  1. Preheat oven to 350 degrees Fahrenheit/176 degrees Celsius. Line a large baking sheet with parchment paper. 

  2. In a large bowl, mix together melted coconut oil, coconut sugar, egg and vanilla extract until smooth and creamy. 

  3. Fold in almond flour, baking soda, and salt until combined. dd chocolate chips and pistachios, using a spatula until evenly distributed.

  4. Chill dough in the refrigerator for 30 minutes. 

  5. Make 12 even balls out of the dough and place on baking sheet. Bake for 11-12 minutes, until cookies begin to turn golden brown on the edges.

  6. Let cookies cool for 10-15 minutes before serving. Sprinkle flaky sea salt on top, if desired.

TIPS

**If opting for butter instead of coconut oil, unsalted butter will lend more control over the saltiness, and allow for a higher quality salt rather than the table salt that is used in most salted butter. Be sure to add in an extra ¼ teaspoon if so.

 

Smokey Citrus Cod With Mango Salsa

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Cooking fish always gets the reputation that it's hard—when it's anything but. The key is to buy high-quality fish and keep the ingredients to a minimum. For this dish, the smokiness of the paprika lends a kick to the cod's gentle flavor. Everything comes together with the sweet coolness of the salsa. 

This recipe yields 5-6 servings

INGREDIENTS

  • For the cod:
  • 5-6 pieces wild caught cod
  • 2 tablespoons olive oil
  • 2 tablespoons smoked paprika
  • 1 teaspoon chili flakes
  • 2 lemons
  • For the salsa:
  • 2 mangos, chopped
  • 2 jalapeños, chopped
  • 1 red pepper, chopped
  • 1 orange, chopped
  • 1/2 of a large cucumber, chopped
  • 1 tablespoon white rice vinegar
  • 1 teaspoon honey
    #REF!
  • For the cod:
  • 5-6 pieces wild caught cod
  • 2 tablespoons olive oil
  • 2 tablespoons smoked paprika
  • 1 teaspoon chili flakes
  • 2 lemons
  • For the salsa:
  • 2 mangos, chopped
  • 2 jalapeños, chopped
  • 1 red pepper, chopped
  • 1/2 of a large cucumber, chopped
  • 1 tablespoon white rice vinegar
  • 1 teaspoon honey

Directions

  1. For the salsa, toss all ingredients in a large bowl. Set aside until serving.

  2. In a bowl, season the cod on both sides  with paprika, chili flakes, salt, and pepper. Add cod to an oiled preheated pan on medium-high heat. Cook 3-4 minutes on each side or until golden brown and tender.  Add a squeeze of fresh lemon juice on top.

  3. Serve the cod over the fresh mango salsa. 

 

Black Bean Avocado Tostadas

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Kids and adults love this lunch, dinner, or snack option. It could be the crunch of the tortilla or the satisfying layers. Either way, it's a hit—and a healthy one: Buttery avocados, filled with healthy fat and potassium, marry perfectly with the black beans, which get a kick of saltiness and umami from the coconut aminos.

This recipe yields 6-8 servings

INGREDIENTS

  • 3 cups cooked black beans (850 grams or 2-15 ounce cans)
  • 4 tablespoon coconut aminos
  • 3 avocados, mashed
  • 2 limes
  • 3 tablespoons cilantro, chopped
  • Salt and pepper to taste
  • 1 tablespoon ghee
  • 6-8 eggs (optional)
  • Pickled onions for topping (optional)
  • Extra cilantro for topping (optional)
  • Hot sauce for topping (optional)
  • 6-8 homemade tortillas of choice
    #REF!
  • 4 tablespoon coconut aminos
  • 3 avocados, mashed
  • 2 limes
  • 3 tablespoons cilantro, chopped
  • Salt and pepper to taste
  • 1 tablespoon ghee
  • 6-8 eggs (optional)
  • Pickled onions for topping (optional)
  • Extra cilantro for topping (optional)
  • Hot sauce for topping (optional)
  • 6-8 homemade tortillas of choice
  • 3 cups cooked black beans (850 grams or 2-15 ounce cans)

Directions

  1. Preheat the oven to 350 degrees fahrenheit/176 degrees celsius. Brush a thin layer of olive oil on tortillas and lay them on a baking sheet. Bake for 5-7 minutes until they are browned and appear crispy.

  2. In a bowl, add cooked black beans (rinsed and drained if using canned) and coconut aminos. Mash together until the beans resemble refried beans. In a second bowl, add avocados, the juice of two limes, and cilantro. Mash mixture together then add salt and pepper to taste. 

  3. In a pan on medium heat, melt ghee then crack eggs into the pan and cook for 5-7 minutes, leaving the yoke runny.

  4. To serve, layer one crispy browned tortilla, a layer of the black bean mixture, a layer of the avocado mixture, and an egg. Top with pickled purple onions, cilantro, or hot sauce.

 

Just Released: The Most Impactful Guide to Living Healthier

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The Environmental Working Group has released its 2024 Shopper's Guide to Pesticides in Produce, and we're reading it with appreciative eyes. This guide, which the EWG has been releasing annually since 2004, includes the 'Dirty Dozen' list, which identifies the 12 fresh fruits and vegetables with the most pesticides, and the 'Clean Fifteen' list, which outlines the top 15 pieces of fresh produce with the lowest pesticide residues. Researchers tested 47,510 samples from 46 different fruits and vegetables.

These two straightforward lists provide barometers for understanding what fruits and veggies have the lowest and highest levels of unhealthy pesticide residue. If your budget allows, always aim to buy organic versions of the items on the Dirty Dozen, such as strawberries and spinach, as the non-organic options on this list are always heavily laden with pesticides.

The issue of pesticide residue is serious. This year, researchers at the EWG determined that 75 percent of all the conventional (non-organic) fresh produce they sampled had residues of potentially harmful, toxic pesticides. This year's alarming news includes the "skyrocketed" amount of pesticide residue on pears, the widespread residue found on peaches, and traces of acephate or methamidophos, two insecticides linked to developing nervous system harm, on green beans.

Below, we've outlined the 'Clean Fifteen' and 'Dirty Dozen' lists. To stay healthy and informed, choose organic options whenever possible, shop locally at your farmers' markets, support small, responsible farmers, and know your ingredients. A better food supply system starts with each of us.

EWG 2024 'Dirty Dozen'
1. Strawberries
2. Spinach
3. Kale, collard, and mustard greens
4. Grapes
5. Peaches
6. Pears
7. Nectarines
8. Apples
9. Bell and hot peppers
10. Cherries
11. Blueberries
12. Green beans

EWG 2024 'Clean Fifteen'
1. Avocados
2. Sweet corn
3. Pineapple
4. Onions
5. Papaya
6. Sweet peas
7. Asparagus
8. Honeydew melon
9. Kiwi
10. Cabbage
11. Watermelon
12. Mushrooms
13. Mangoes
14. Sweet Potatoes
15. Carrots

Head over to the EWG for the downloadable versions of these lists.

Ingredient Spotlight: Cellulose

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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 Cellulose?

Every one of us has consumed cellulose. This ubiquitous fiber is both naturally found in plants and an additive in countless foods, from ice cream to bread to veggie burgers. But what exactly is cellulose? Let's dig in.  

Cellulose is a naturally occurring organic insoluble fiber in nearly all plant matter, from cotton and wood to vegetables and fruits. It's a carbon, oxygen, and carbon molecule in plant cells that lends plants structure and support. Cellulose is also extracted from plant sources, processed, bottled, and used as a supplement and food additive. For this article, we'll look solely at cellulose as a food additive.

What's the Purpose of Cellulose?

Cellulose provides food with added bulk, thickness, and texture. Food manufacturers add cellulose to stretch a product's quantity and lend it additional fiber. Because cellulose is relatively tasteless and contains zero calories, it has little impact on a food's flavor or nutritional value. When mixed with water, cellulose forms a gel-like consistency and can, therefore, emulsify certain foods, giving them a satisfying, blended consistency. This is why it's commonly added to ice cream, condiments, sauces, soups, and more. Cheesemakers often add cellulose to their recipes to prevent caking.

Cellulose generally comes in three forms: cellulose gel, cellulose gum, and cellulose powder. The most popular form of cellulose added to processed foods usu­ally comes from wood pulp and cotton lint.

The Various Names of Cellulose


Look at an ingredients list, and you may see 'cellulose' labeled just like that. But chances are, it will lurk behind one of its other names: microcrystalline cellulose (also called MCC) or carboxymethylcellulose.

Where Is Cellulose Found?

Due to this thickening, emulsifying, stretching, and fiber-adding qualities, it's added to countless foods. You can find cellulose in:

Cheeses
Cottage cheese
Yogurt
Ice Cream
Bread and other baked goods
Snacks
Condiments
Soft drinks
Juice
Canned goods
Jared sauce
Gravies

Is Cellulose Harmful?

Researchers have studied additive dietary cellulose and its potential impact on the microbiome and overall gut health. Still, there needs to be more evidence of research on the impact of how food additive cellulose impacts human health. The FDA deems cellulose powder, gum, and gel as 'generally recognized as safe' (GRAS). 

The PrimaFoodie Take

It may not surprise you that we try to avoid cellulose, as much as possible. The FDA may deem it as ‘GRAS,’ but this always makes us pause. Same goes for the word ‘additive.’ Dietary cellulose is just that, an additive. Plus, it’s primarily wood pulp or cotton, and yet another way for food manufacturers to stretch food to increase their profits. Cellulose fills our stomachs, but does not nourish our bodies. 

Simply put, we’ll take our cheese free of wood pulp. 

Edible or Harmful? Here’s the Latest on Harmful Chemicals to Watch Out For and How to Eat Healthier

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Over the past several months, two pieces of news have underscored just how shockingly unregulated our food system is: microplastics found in our food and a toxic pesticide present in human urine. Below is the deeper scoop, the potential health dangers of each, and how to keep yourself safe.  

Microplastics

Earlier this year, researchers at the University of Toronto and Ocean Conservancy announced that they found microplastic particles in nearly 90 percent of food samples they tested. The researchers, who published their findings in the journal Environmental Pollution, drew samples from 16 types of edible protein, including chicken, tofu, fish, plant-based meat alternatives, and beef. This news has stirred major concern and adds to the unnerving fact that there are microplastics in animal digestive systems, "This is a startling reminder of just how prolific plastic pollution has become—humans live on land, and yet seafood samples are just as likely to be contaminated with plastics as are terrestrial derived proteins," said Dr. Britta Baechler, Associate Director of Plastics Science at Ocean Conservancy and a co-author of the study. "And there's no escaping them no matter what you eat, it seems. The plastic pollution crisis is impacting all of us, and we need to take action to address its many forms."

What to Do:

We see how jarring this news is, but we do believe there is hope. We can escape microplastics by avoiding processed and ultra-processed meats, including alternative meat burgers, chicken nuggets, and frozen meat products. Aim to only consume organic, grass-fed, humanely raised meats and organic, sustainably caught seafood.  

Chlormequat

In a new EWG peer-reviewed study, researchers found chlormequat in the urine of 80 percent of the tested people. Furthermore, the EWG found it in Cheerios, granola, and other processed grain products. This is horrifying. 

So what is chlormequat? It's a good question because this substance shouldn't be part of our daily conversation. Chlormequat is a widely used pesticide. Registered as a plant growth regulator, the FDA deems it a "tool to help increase crop yield" for its ability to control the size of plants by blocking natural growth stimulants. This, in turn, makes it easier for farmers to harvest certain crops, mainly monocrops like wheat, barley, and oats. But if this pesticide can block plants' growth, just think about what it can do to us. Researchers have found chlormequat to potentially harm the reproductive system, reduce fertility, and disrupt embryonic growth. 

What to Do:

Chlormequat is popping up in our snacks, breads, and kids' cereals. This is yet another reason to avoid processed grain products from mass-produced food chains. The chances of chlormequat having a presence in these products (which also contain loads of sugar and other additives) are high. Buy grain products from small farmers who are transparent and clearly state they use organic, sustainable methods to grow and cultivate their crops.

The bottom line is we can never—ever!—assume that the FDA has our backs and the food that lands on market shelves is good for us. We must vet our foods, continue to educate ourselves, and support the farmers and cultivators who produce clean foods. 

This discernment is necessary if you cook your food at home, order take-out, or eat at a restaurant. (The US Census Bureau has reported a consistent increase in Americans spending money on take-out and dining out over the last several years.) The same scrutiny must happen for our children’s food at school. Ask questions about the sourcing. 

By taking these actions, we set new standards for what's safe and honor our collective health. 

Strawberry Muffins

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Moist, light, and packed with nutrients and protein, these muffins satisfy our sweet tooth. The coconut oil combines with the almond flour, giving these an extra nutty flavor. They're perfect in the morning, smothered in ghee with a cup of coffee, or as an afternoon snack.

This recipe yields 12 muffins

INGREDIENTS

  • 2 cups almond flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon vanilla
  • 3 large eggs
  • 1/4 cup coconut oil, meltes and cooled
  • 1/4 cup coconut sugar
  • 1/4 cup almond milk
  • 1/2 cup freeze-dried strawberries. crushed
  • Optional: ½ cup fresh strawberries for garnish
  • 240 grams almond flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon vanilla
  • 3 large eggs
  • 30 grams coconut oil, meltes and cooled
  • 30 grams coconut sugar
  • 30 grams almond milk
  • 60 grams freeze-dried strawberries. crushed
  • Optional: 60 grams fresh strawberries for garnish

Directions

  1. Preheat the oven to 350. Line muffin tin with muffin liners. In a large mixing bowl, add dry ingredients and mix well. Add the eggs, vanilla, coconut oil, coconut sugar, and almond milk and mix until a smooth dough remains. Fold through the strawberries.

  2. Distribute the batter evenly amongst the muffin liners and bake for 22-24 minutes, or until a skewer comes out clean. 

  3. Remove the muffins from the oven and let them cool. Once cool, top with extra freeze     dried strawberries, fresh chopped strawberries, or chocolate drizzle. 

 

Coconut Chicken Curry

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Our favorite thing about this dish—which incorporates a deep warmth from the curry powder, ginger, and coriander—is that it gets even better with time. Once these decadent ingredients marry, they get richer and deeper with every bite. The takeaway? This makes as much of an incredible dinner as it does leftovers the next day.

This recipe yields 5

INGREDIENTS

  • 3 tablespoons coconut oil
  • 1/2 medium yellow onion diced (1/2 cup)
  • 3 cloves garlic minced (1 and 1/2 teaspoons)
  • 3 tablespoons ginger finely minced (from a 1 and 1/2 inch piece)
  • 1 tablespoon yellow curry powder
  • 3 tablespoons red curry paste
  • 2 teaspoons ground coriander
  • 2 large red bell pepper
  • 1 pound boneless skinless chicken breast or thighs, cut into 1 inch pieces (this is approximately 2 large breasts)
  • 3 teaspoons fine sea salt and
  • 1 teaspoons freshly cracked pepper
  • 2 cans (13.5 oz.) full-fat coconut milk
  • 3 fresh limes, juiced
  • 1-2 tablespoons honey
  • 1 large handful of spinach
  • 1 teaspoon fish sauce (optional)
  • 1/4 cup cilantro
  • Optional:
  • Cooked basmati rice and extra lime wedges and cilantro for serving. For an extra crunch, add chopped peanuts or cashews.
  • 3 tablespoons coconut oil
  • 1/2 medium yellow onion diced (1/2 cup)
  • 3 cloves garlic minced (1 and 1/2 teaspoons)
  • 3 tablespoons ginger finely minced (from a 1 and 1/2 inch piece)
  • 1 tablespoon yellow curry powder
  • 3 tablespoons red curry paste
  • 2 teaspoons ground coriander
  • 2 large red bell pepper
  • 1 pound boneless skinless chicken breast or thighs, cut into 1 inch pieces (this is approximately 2 large breasts)
  • 3 teaspoons fine sea salt and
  • 1 teaspoons freshly cracked pepper
  • 2 cans (13.5 oz.) full-fat coconut milk
  • 3 fresh limes, juiced
  • 1-2 tablespoons honey
  • 1 large handful of spinach
  • 1 teaspoon fish sauce (optional)
  • 1/4 cup cilantro
  • Optional:
  • Cooked basmati rice and extra lime wedges and cilantro for serving. For an extra crunch, add chopped peanuts or cashews.

Directions

  1. In a medium sized pot on medium heat add coconut oil. Let the oil warm and liquify. Add onion, garlic, ginger, curry powder, red curry paste, coriander, and the cubed chicken, cook together for 5 minutes while stirring continuously to prevent burning. 

  2. When the chicken is cooked half way through, add the red peppers. Let cook for another 3-5 minutes. The chicken should be nearly cooked through, the veggies will appear tender, and there will be lots of browning while all the flavors are cooking together. 

  3. Add the coconut milk, salt, pepper, fresh lime juice, honey, and fish sauce (optional). Simmer for 5-7 minutes to marry all the flavors. 

  4. Lastly, add cilantro and handful of fresh spinach. 

  5. Serve over white jasmine rice with extra chopped cilantro sprinkled on top and fresh lime on the side,