Eating and Feeding -Four spices I couldn’t live without plus reducing PFAS exposure

Mar 1, 2024

In this issue

Four spices I couldn’t live without…read on

The FDA says PFAS are out of food packaging…but that’s only partially true. Learn how to reduce risks and your kids’ exposure

Chilis Around the World: If these aren’t in spice drawer, you’re missing out! How to use them to add layers of flavor with the shake of a wrist

Restaurant Quality Rapid Dinners:

Fish Tacos with Chipotle-Lime Crema

Mushroom Ma Po Tofu with Gochujang

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The FDA says PFAS are out of food packaging…but that’s only partially true.

Learn how to reduce exposure below

This week, the FDA announced it will be expecting most manufacturers to voluntarily phase out fluorinated chemicals from food packaging.

Perfluorinated chemicals (PFAS) have been making their way into food, primarily through fast food wrappers, take-out containers and grocery packaging. Leaching into food can also occur through marine and soil contaminantion.

These chemicals are increasingly recognized to pose a danger to health at lower levels than previously thought. By acting as endocrine disruptors, they can interfere with growth and metabolism at sensitive times in children’s growth cycles.

Exposure is so widespread that PFAS are shown to circulate in the bloodstream of 95-99% of Americans sampled. 

Manufacturers use PFAS in food containers and packaging, including the eco-friendly kind, to make them grease- and leak-proof. However, these compounds can migrate, and they’re also known as ‘forever’ chemicals because they can persist in the environment for decades. Though compostable goods seem planet positive, cardboard and fiber burrito bowls have been shown to be some of the highest offenders. They are coated with grease-proofing agents which ultimately on disposal end up in landfill. 

Fluorinated chemicals are so slowly eliminated from the body once absorbed that blood samples of  3–11 year old US children collected for the NHANES National Survey found concentrations of PFOS and PFOA, fluorinated chemicals, similar to those in adults despite that most children were born after 3M Corporation voluntarily phased out their production in 2002. Through prenatal exposure, mothers can pass on the legacy of these chemicals  through cord blood or breastmilk. Kids are particularly vulnerable compared to adults as small children ingest more PFAS per body weight.

With pre-packaged and fast foods marketed to young kids and teens, their diets can exceed recommended intake limits more readily than adults. 

Knowing which items are treated with PFAS can be difficult since chemicals are not listed on labels. Many states have moved to pass laws banning intentional addition of PFAS to substances in contact with food.

Although there are more than 4,700 known PFAS in the class of synthetic chemicals, common testing methods can reliably identify only a few dozen. The European Commission which oversees food safety has committed to banning the entire class of fluoropolymer chemicals while US federal laws have focused on the most persistent large-chain and concerning forms.

The FDA has not actually banned PFAS use, but worked with industry to voluntarily phase out a subset of PFAS, a certain type of short-chain chemical that contains 6:2 fluorotelomer alcohol or 6:2 FTOH

In food contact materials, the dominant PFAS chemicals used today are polymerized, molecules joined together to create larger fluorinated molecules. Although their size is presumed to make them less likely to leach out of treated materials into food, fluoropolymers can contain non-polymerized impurities and breakdown products which are more likely to become contaminants.  

An April 2023 study published in Environmental Science and Technology challenged the safety of polymerized PFAS providing evidence of their degradation into more dangerous forms. Sampling 42 fast food wrappers, compostable bowls, and paper bags collected around Toronto in 2020, researchers detected fluorinated compounds, including the toxic fluorotelomer alcohols. After two years of storage, polymerized compounds had degraded and transformed into volatile breakdown products raising concern these more toxic forms can be ingested and present a risk to health.

The FDA released a statement expecting banned short-chain PFAS in food packaging could take 18 months to exhaust the market supply. The release added that most companies voluntarily ceased use of other PFAS grease-proofers for non-safety reasons “prior to their original phase-out date.”  

But, there is no post-market survey to confirm that the food supply is rid of these substances in food packaging nor reassurance other fluoropolymer derivatives won’t be substituted as grease proofers. Industry has reneged on commitments or failed to meet phase-out pledges in the past as with titanium dioxide. It seems accountability would be warranted as an end-point to a phase out.

PFAS are hard to detect and, typically, only a subset of the chemicals can be reliably monitored or total fluorine content must be used as a surrogate . State regulations generally prohibit “intentional use,” but retailers and distributors may not be aware of fluorinated substances in raw materials, particularly those that are proprietary or imported from Asia. Compounding this problem is that when recycled materials are used, they can perpetuate the more toxic PFAS forms in packaging and tableware like paper party goods. 

Learn how to reduce risks and your kids’ exposure

So, as information regarding health safety evolves, I’ve outlined some sensible strategies to reduce PFAS exposure from food and food packaging. 

Beware of Fast Food and Bakery Wrappers

Oily foods tend to be sold in packaging more likely to promote exposure.  In the past, testing of grocery aisle and restaurant products identified PFAS chemicals in packaging for chicken nuggets, baked goods, sandwiches, and bag linings for salty snack like chips and microwave popcorn.

Cook More at Home 

Studies show reduced PFAS in the  bloodstream of those who cook fresh food more often at home. Try to cook at home 4-5 nights weekly from mostly whole foods. While manufacturers and regulators are working to make wrappers safer, limit fast food and restaurant foods.

Avoid Storage of Leftovers in Original Take-Out Containers and Sandwich Wrap

Consider leak-proof compostable paper and fiber bowls can be some of the worst offenders. Time in contact with treated packaging and heat promote leaching into food, so don’t store or heat leftovers, particularly greasy stuff, in their original take-out containers and sandwich wrappers. Also, grocery produce bags can be treated with anti-statics like chlorate, so limit time in them. Transfer produce to your vegetable drawer and silicone or non-reactive produce keepers when arriving home.

Use A Silicone Popcorn Air Popper

Swap pre-packaged microwave popcorn for fresh kernels in a silicone popcorn popper, an inexpensive, collapsible bowl and lid that goes in your microwave.

Know Your Source for Fish

Avoid locally caught freshwater fish in favor of store-bought varieties tested for safety. The Environmental Working Group found lower levels of PFOS in commercially available fish compared to lake and stream-caught fish in the US. Seek out aquaculture sources like regenerative farms that rely on natural vegetation rather than fishmeal feed. Discard frying oil and cooking water where impurities concentrate and do not reuse.

As fish and seafood offers valuable nutrients like essential fatty acids for adults and developing children, no change in the recommended ≤ 2 servings each week is currently advised. 

Avoid Recycled Paper Party Goods

Staples at birthday parties like cupcake liners and paper goods may be PFAS-coated to increase durability. Avoid table- and serveware made from recycled materials as these may recirculate older PFAS manufactured before use was discontinued.

Look for the BPI and GreenScreen Seals

New certification programs from The Biodegradable Products Institute put their seal on compostable containers with less than 100 ppm organic fluorine. GreenScreen Certified Standard Platinum level, a program  launched last year, also tests and certifies safer food service ware.

Filter Your Drinking Water

Filter drinking water with an activated carbon (pitcher or under-sink) filter or a reverse osmosis filtration system. Granular carbon filtration is effective at removing larger chain PFAS while reverse osmosis systems, though more expensive, filter a wider range of fluorinated chemicals.

In March 2023, Biden’s EPA advanced drinking water standards for 6 common PFAS chemicals, and several states have enacted restrictions for use in textiles, firefighting foam, and food contact materials. Bans in California and New York began in 2024.

Contact your state environmental or health department to find out how your water is tested and, if you have a private well, get your water tested. Living near a contamination site does not necessarily mean your drinking water is also contaminated. An interactive map of known environmental PFAS contamination sites across the US is available at pfas-exchange.org.

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If I had just four spices in my spice drawer, I’d invest in these!

But, you’ll have to read on for my big reveal. My old reliables make cooking weeknight meals a breeze and can win compliments from the toughest of critics I feed. For certain to add warmth and appeal to most any dish, every pantry should include some good chilis. 

If you’re just stocking red chili flake in your spice drawer, you’re missing out on the greatest of hacks!

There’s so much more in peppers to explore…

Kashmiri, Ancho, Chipotle, Calabrian, Urfa, and Aleppo.

Any of thee chilis can zest up a 20 minute tray bake or reheated soup. They can take a simple pot of beans or a piece of chicken or fish from mundane to magnificent in a shake of the wrist. Most grocery stores carry them in the spice aisle in powder or flake form. They’re great for low sodium diets to boost flavor without salt. 

Check Spices labeled “Chili Powder” carefully

Some “Chili Powders” like McCormack brand are actually blends of spices and seasonings containing chili. They can be an unintentional source of added sodium. Read labels and check ingredients opting for pure dried chili in flake or powder form instead.

“Crushed Red Chili Flakes” are made from dried hot red peppers and include flakes and seeds. They add heat to any dish, so use these sparingly.

Cayenne and Ancho chili powders add mild heat to Mexican and Southern Continent dishes like African cooking. The Ancho comes from dried poblano peppers and adds slightly smokier flavor than cayenne. These are the workhorses of chili powders to add warmth to soups, stews, and dishes when heat is desired.

Chipotle Chili always has a place in my spice drawer. It has an indescribable sweet and smoky tone than can transport you to the New Mexican mountains. It always reminds me of a trip to Santa Fe where the air is crisp and clear and the skies impossibly blue. Add it to your morning cuppa Joe or cocoa, mayo for sandwiches and fish tacos, smoky bean chilis, or marinades for grilling poultry and meats.   

Aleppo and Urfa pepper flakes are wonderful in Mediterranean-style cooking. The Aleppo has a citrus, earthy profile that brings out the best when roasting cauliflower and Brussel sprouts. Sprinkle some on your morning eggs or add Aleppo pepper with cumin to crushed tomatoes for a bubbly shakshuka. Urfa peppers, also Turkish in origin, have a darker mulberry tone and chocolate-y, earthier flavor. Use them similarly to Aleppo to add complex layers of smoke and warmth to salads, scrambled eggs, and to deepen flavor when roasting and grilling vegetables. 

Kashmiri chili have a slightly sweeter profile with mild to medium heat. Gochujaru, a ruddy red Korean chili flake, has a very similar profile.   These would be great to have on hand for stewing lentils and chickpeas as well as adding color and depth to curries and stir frys. Use either in the Mushroom Ma Po Tofu recipe below.

Peperoncini is the term the Italians use for crushed Calabrian chili flake. The add a bright, citrus zest to pizzas, marinaras, and pasta and bean dishes. A little dry white wine, olive oil, minced garlic, fresh squeezed lemon and peperoncini is all you to dress pasta with shrimp and zucchini or broccoli rabe and white beans.

And those four spices I recommend you stock…a good chili flake, if not several from above, cumin, turmeric, and smoked paprika. Those four can take you through a myriad of lentil and vegetable stews, wake up sautéd leafy greens and roasted vegetables, and become the foundation of curries, stir frys, homemade barbecue sauces, and rubs for grilling vegetables and lean meats.

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Having chili on hand makes these restaurant quality dishes a snap

Fish Tacos with Chipotle-Lime Crema

1 lb. white-fleshed fish like cod, hake, or fluke

6-8 corn tortillas

3 1/2 cups red or green cabbage, sliced 

1 carrot, peeled

1 clove garlic, minced

1 tablespoon lime juice

1/4 teaspoon black pepper 

Chipotle-Lime Crema

3/4 cup cilantro, coarsely chopped

1 1/2 tablespoons lime juice, freshly squeezed

1/2 5-6 ounce container plain Greek yogurt

3 Tablespoons mayonnaise

 1/2 teaspoon sugar

1 teaspoon chipotle powder

1/8 teaspoon kosher salt

Preheat the oven to 425 degrees. 

Mix the ingredients for the chipotle-lime crema together in a small bowl and allow to rest while preparing the tacos.

Toss the cabbage with the lime juice, black pepper, and garlic and set aside. Thr cabbage can be served raw, but I like to sauté in a skillet 4-5 minutes until the cabbage begins to wilt.

Rinse and peel the carrot. Using the vegetable peeler, shred long paper thin strips of carrot into a small dish. 

Rinse the fish filets and pat dry. Season with salt and place in an oven-proof dish in the preheated oven. After 8 minutes, begin checking every 4-5 minutes until the filets are cooked through and no longer translucent.  Remove from the oven. 

Reduce the oven temperature to 350 degrees. Brush the corn tortillas with a little olive oil and warm in the oven to soften.

To serve, pile each tortilla with 2 ounces of fish, cabbage slaw, and carrots. Drizzle 1-1 1/2 tablespoons of chipotle- lime crema on top and fold the tortilla into a taco. Serve with Black Beans. 

Gojuchang Mushroom Ma Po Tofu

10 ounces mushrooms- I use a mix of Baby Bella, shiitake, and oyster mushrooms
14 ounces extra-firm tofu, drained and cut into 1½-inch cubes

1 1/2 Tbsp Gojuchang Korean fermented chili-bean paste

3 Tbsp garlic cloves, finely chopped

3-inch segment fresh ginger, minced (about 3 Tbsp)

2 teaspoons Korean gochugaru or kashmiri chili flakes

1/2 cup dry white wine or vegetable stock

1 tsp sesame oil

1/2 teaspoon white pepper

5 scallions, tender white and green parts sliced thin

1 red bell pepper, core and seeds removed, diced

1/2 bunch cilantro, upper stems and leaves chopped

1/4 cup fresh shelled or frozen peas

1 Tbsp cornstarch + 2 1/2 Tbsp warm water mixed into a slurry

In a deep skillet, heat 2 Tbsp neutral or olive oil. Add the mushrooms and cook, stirring occasionally. They will release they’re liquid and then develop flavor as the liquid evaporates. Add the wine or vegetable stock and simmer 7-10 minutes.

Mix together thei gojuchang, garlic, ginger, gochugaru chili flakes+ 3 Tbsp water and add to the mushrooms. Simmer for two-three minutes.

Create a clearing in the center of the skillet, moving the vegetables to the periphery. Mix 1 Tbsp cornstarch + 2 1/2 Tbsp warm water to create a slurry and, while continuously stirring, drizzle the slurry into the gojuchang sauce to thicken.

Add the scallions, red bell pepper, cilantro and stir to combine. Fold in the tofu allowing the sauce to glaze the cubes. Finally, add the peas and simmer 8-10 minutes covered. Serve with brown rice.

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