Clean Of Pesticides

Clean Of Pesticides

This list is of conventionally grown produce with the least amount of pesticide being used.

Here is the list of the Clean 15.

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Cantaloupe (domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms 

Since organic produce at the grocery store is usually more expensive than conventionally grown produce, choosing from this list of conventionally grown fruits and vegetables may help you limit your exposure to harmful pesticides and still be cost effective..

But what if you want apples or some of the other foods that turn up high on in pesticides, here are a few tips to that will help you get the variety you’d like.

·         Buy locally and in season. When produce is in season, it’s more plentiful and it should be less expensive than other times of the year.

·         Pick your own. Again, this is a way of buying locally and seasonally, but you’ll get even more bang for your buck if you pick your own.

• Learn to preserve/freeze food. If you do get seasonal produce at a great price, preserve some of it for eating when it’s out of season. You don’t have to know how to can (although learning how to can is a skill you’ll be happy to have). You can freeze seasonal berries or make a large batch of slow cooker applesauce in the fall and freeze it in small containers. Freezing takes no special skills.
• Buy in bulk. Some grocery stores sell bags of organic apples or organic potatoes for less per pound than if you bought them by the piece.
• Grow your own. Take a look at the Dirty Dozen and some of the other fruits and vegetables and see if you can grow any of them yourself. Cilantro came at number 13. If you have a sunny spot on a windowsill or a fire escape, you can grow potted herbs. Sweet bell peppers (number 8) can be grown in a small pot also. If you have a large sunny yard, consider planting apple trees or blueberry bushes as a long-term investment.

Of course, it would be great if all the fruits and vegetables we ate were organic, and if it’s something you can afford, good for you. But for many of us, balancing our budgets with our need to eat healthy, nutritional foods takes a little juggling.

Most Dirty Produce

Here’s the most recent Dirty Dozen list:

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)
8. Sweet bell peppers
9. Potatoes
10. Blueberries (domestic)
11. Lettuce
12. Kale

Making its debut on the list at number 13 is cilantro. The USDA tested the herb for the first time last year and found residue from 34 unapproved pesticides on cilantro.

My goal is to help shoppers reduce their exposure to pesticides. EWG states that “the health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure,” but pesticide intake can be lowered “substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce.”

This site is not intended, in any way shape or form to constitute, nor should it be considered, medical advice. The information contained on this website, does not serve or purport to serve as a substitution for the medical advice of a qualified practitioner, clinician, or qualified health care provider. The information in and through this website is general in nature. the information on this website can be improved or updated without notice. I am under no obligation to update this website, so information in the website may be out of date. I do not warranty the accuracy or completeness on this website. Use of the information on this website is entirely at your own risk. Please do further research for yourself.

Curry Carrot Ginger Soup

Creamy and fiery hot, with a dose of curry adding an extra kick to this super-healthy soup.

Curry Carrot Ginger Soup

Ingredients

• 1 tablespoon olive oil
• 2 tablespoons unsalted butter, divided
• 1 yellow onion, peeled and sliced
• 1 nub fresh ginger, peeled and sliced
• 1 medium potato, peeled and diced
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon salt
• 5 or 6 carrots, peeled and sliced
• 1 cup whole milk
• 1 tablespoon curry powder
• Dash cumin
• Dash cayenne pepper
• 4 lemon wedges
• Sea salt and freshly ground black pepper to taste
• Sprigs parsley, optional garnish
• Dollop sour cream, optional

Time estimates

Prep time: 20 minutes 

Total time: 1 hour 30 minutes 

Directions

1. Melt 1 tablespoon oil and butter in large pot. Add onion and ginger. Cook until onion is tender, 5 or 6 minutes. Add potato, 1/2 cup of broth and salt. Bring to low boil. Stir occasionally until potato is tender, about 15 minutes. Add carrots and remaining broth. Cover and simmer. Cook until ingredients are tender, about 15 minutes. Reduce heat.
2. In separate saucepan melt 1 tablespoon butter. Add milk and bring to low boil. Add curry, cumin and cayenne seasoning. Stir about 1 minute until ingredients turn gold. Remove from heat.
3. Stir curry sauce into soup. . Remove from heat.
4. Carefully transfer contents of pot to blender. Process until smooth, in two batches if necessary. Return to pot. Heat until simmer.
5. Take of stove. Let cool to room temperature, about 45 minutes, to let flavors meld. Reheat, add lemon wedge and serve hot.

Serves 4

Roasted Garlic Soup

Roasted garlic bulbs caramelized in their own juices will ooze a rich elixir making this soup an excellent option for dinner. 

Roasted Garlic Soup

Ingredients

• 5 bulbs garlic, divided
• 1 tablespoon olive oil
• Dash sea salt
• 2 tablespoons unsalted butter
• 1 yellow onion, chopped
• 1 tablespoon fresh sage, torn
• 4 cups vegetable broth
• 1 cup milk
• 4 wedges lemon
• 4 sprigs fresh thyme
• Parmesan cheese, grated (optional)

Time estimates

Prep time: 20 minutes 

Total time: 1 hour 30 minutes 

Directions

1. Preheat oven to 400 degrees Fahrenheit.
2. With sharp knife remove tops from 4 garlic bulbs. Drizzle with olive oil and sprinkle with salt. Wrap in aluminum foil and place on baking sheet. Cook 20 to 25 minutes. Remove from oven and allow cooling.
3. Mince remaining garlic. Heat butter in large pot. Add onion and garlic. Sauté until tender. Add sage. Sauté, about 1 minute. Add 1 cup broth. Cover and simmer.
4. Using thumb and forefingers squeeze roasted garlic from its jackets into small bowl. Using heel of a spoon, mash garlic against edge of bowl into paste.
5. Add garlic paste, milk and remaining broth to pot
6. Carefully transfer contents of pot to blender. Process until smooth. Return to pot.
7. Bring to low boil. Serve with wedge of lemon and sprig of fresh thyme.

Serves 4

Gluten-Free Easy Mini Manicotti

1 tablespoon olive oil or oil of choice
¼ teaspoon ground cumin
¼ teaspoon cayenne pepper
½ teaspoon black pepper
½ teaspoon salt
2 teaspoons Italian seasoning
1 clove garlic minced or ¼ teaspoon gluten-free asafoetida powder
1 small onion, finely chopped, or 1 small green pepper, chopped (5 ounces)
1 zucchini, chopped into ½-inch pieces (1½ cup or 8 ounces)
1 cup (7.5 ounces) frozen spinach, thawed and rinsed
1 (16-ounce) container ricotta cheese or dairy-free ricotta cheese substitute 1 (10-ounce) package of 12 gluten-free rice lasagna noodles (not ‘oven ready’ or ‘no boil’)
1 (32-ounce) jar pasta sauce or 2 (15-ounce) cans tomato sauce 
¼ cup Parmesan or mozzarella cheese or dairy-free cheese substitute, optional for topping

1. Heat oil in a skillet and add spices, garlic and onion. Add chopped zucchini and cook until tender.

2. Toss in spinach and cook with zucchini for 10 minutes on high heat, hot enough to keep mixture dry. Remove from heat and let cool.

3. When mixture is cool, stir in ricotta cheese to blend well. Set aside.

4. Bring large pot of water to a boil. Cook noodles as directed on package or just until you are able to cut with a knife. Drain and run under cold water.

5. Separate noodles and lay flat on a clean dish towel. (If they aren’t separated, they will stick together.) Cut each noodle in half cross-wise, creating 24 square pieces.

6. Pour half the pasta sauce into a greased 9x13-inch baking dish or covered casserole.

7. Preheat oven to 350 degrees F.

8. Drop 1 heaping tablespoon ricotta mixture onto a pasta square. Roll the pasta up and place it in the sauce in the baking dish. Repeat, placing pasta rolls in neat rows. When all are rolled and placed in pan, cover them with remaining tomato sauce.

9. Sprinkle manicotti with grated or thinly sliced cheese, if using. Cover with aluminum foil and bake 30 to 35 minutes in preheated oven. Uncover during the final 2 minutes to brown cheese, if using. Makes 24 mini-manicotti.

Each Serving Contains 397 calories, 12g total fat, 56 carbs, 5 g fiber, 1 g protein

Gluten-Free, Dairy-Free Black Bean Corn Chili

3 cups water
2¾ cups black beans, soaked in water overnight, then drained
10 ounces fresh or frozen corn
1 (14.5-ounce) can diced tomatoes or homemade tomato sauce
2 tablespoons olive oil or oil of choice
add ½ cup chopped onion and 2 cloves garlic, chopped, and sauté in oil until translucent.
2 stalks celery, chopped
1 green pepper, chopped
2-4 fresh tomatoes, chopped, optional
1 teaspoon lemon or lime juice
1 tablespoon molasses
1 tablespoon honey
Salt, to taste
1 teaspoon apple cider vinegar
1½ tablespoons chili powder  more to taste
1. Pour 3 cups water into a large saucepan and add beans. Bring to a boil. Lower heat to medium and cook until tender.
2. Add frozen corn and diced tomatoes. Simmer on low heat.
3. In a frying pan, heat oil until it sizzles. Throw in celery and cook until celery is translucent. Add green pepper and chopped tomatoes, if desired. Add lemon juice to maintain color of tomatoes. Reduce heat to low simmer and cook until green peppers are soft. Set aside.
4. In a bowl, combine molasses, honey, salt, apple cider vinegar, and chili powder Mix well and add to pot of beans. Stir in celery, green pepper and chopped tomatoes until ingredients are combined.

 Each serving contains 438 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg

cholesterol, 127mg sodium, 78g carbohydrate, 17g fiber, 22g protein.