Due to the current economic times people are really not sure when to buy organic or when to buy regular produce. They want to save as many pennies as they can. The environmental working group (EWG) analyzes the Department of Agriculture’s data about pesticide residue in our produce. These foods are then listed from highest to lowest, based on how much or little pesticide residues are found in them. This list is know as “THE DIRTY DOZEN” For the past two years they have also added a sub category that highlights two different crops that did not meet the traditional dirty dozen criteria, but are commonly contaminated with pesticides that are toxic to the nervous system.
We need to eat our vegetables and fruits! The benefits of eating your vegetables and fruits outweigh the risks of consuming pesticide residues in your food, with this said, this list will help you determine which foods to buy organic and which foods you do not have to purchase organic. When buying organic always look for the USDA ORGANIC SEAL.
• Feta stuffed organic cherry tomatoes: cut off the tops of organic cherry tomatoes and fill with feta cheese topped with a drizzle
of olive oil or balsamic vinegar and enjoy for healthy balanced snack.
• Goat cheese and herb stuffed organic cherry tomatoes: Cut off tops of organic cherry tomatoes, fill with goat cheese and top with
herbs (chives, basil or parsley)
• Dippers: Add Organic cherry tomatoes to your vegetable platter and dip into a low-fat organic dill dip.
• Cucumber salad: organic cucumbers, olive oil, lemon juice ( freshly squeezed) and Cayenne pepper. Slice cucumbers and marinate
in olive oil and lemon juice sprinkle with Cayenne pepper and enjoy!
• Cucumber stuffers: cucumbers, lemon hummus and chopped chives for garnish: cut the cucumbers crosswise into three-quarter
inch thick rounds. Using a teaspoon or Melon baller; scoop out the seeds and about a third inch in each side slice. Fill with lemon
hummus or red pepper hummus and garnish with chives.
• Frozen Organic grapes are great for a cool refreshing snack add 1 ounce of fat free cheese and or almonds and you have a balanced healthy snack.
• Grab an organic nectarine and a handful of nuts (about 12) and enjoy a healthy balance snack with plenty of fiber and other
nutrients as well as protein.... enjoy!!
• Organic Nectarine (fruit) salsa: one medium right organic plum one medium right organic peach one medium right organic nectarine one medium yellow organic tomato 2 tablespoons chopped fresh cilantro 2 tablespoons chopped purple onion 1 tablespoon fresh lime juice ¼ teaspoon kosher salt. In a small bowl mix together the plum peach nectarine and tomato at the cilantro, onion, lime
juice and salt and stir until they are coated evenly. You can add this on top of your fish or chicken or use it in your salad, use your
imagination and enjoy!
• Dice up some organic peaches and eat with a half cup of cottage cheese and enjoy another well-balanced healthy snack
• Organic peach (fruit) salsa: one medium ripe organic plum one medium ripe organic peach one medium ripe organic nectarine one
medium yellow organic tomato 2 tablespoons chopped fresh cilantro 2 tablespoons chopped purple onion 1 tablespoon fresh lime
juice ¼ teaspoon kosher salt. In a small bowl mix together the plum peach nectarine and tomato add the cilantro, onion, lime juice
and salt and stir until they are coated evenly. You can add this on top of your fish or chicken or use it in your salad, use your
imagination and enjoy!
• Organic mashed potatoes are great tasting and with all potatoes try making them with low-sodium chicken broth instead of milk
and butter FYI if you're looking to lose weight skip this family favorite unless it's after a workout and opt for mashed cauliflower for
a lower calorie option. REMEMBER: portion control is key…fist size is a good measure….”just sayin”
• Mashed cauliflower: 8 cups bite-size cauliflower florets, 4 cloves of garlic crushed and peeled, a third cup of 1% milk, 4 teaspoons
extra-virgin olive oil, Half a teaspoon salt, freshly ground pepper to taste snipped fresh chives for garnish.
• Enjoy sautéed spinach with sliced almonds 1 teaspoon olive oil, a garlic clove, 20 ounces fresh organic spinach, 1 tablespoon
lemon juice, quarter teaspoon salt, quarter teaspoon crushed red pepper, quarter cup almond slivers. Heat oil, and garlic. Cook 1 to
2 minutes or until browned. Add spinach and toss to coat. Cover and cook until wilted about 3 to 5 minutes. Remove from heat and
add lemon juice, salt, crushed red pepper and almond slivers, toss and serve. Makes 6 ½ cup servings.
• Add Spinach to your egg white omelet in the morning
• Top your sandwich with fresh spinach instead of ice burgh
• Spinach Salad: 3 cups fresh organic spinach, one large Portobello mushroom cap, 2 ounces grilled chicken breast and 4 grilled
shrimp, 1 tablespoon chopped red onion and two sliced organic strawberries, sprinkled with fresh basil. Marinate Portabella
mushroom cap, shrimp and chicken in a drizzle of olive oil and balsamic vinegar. Grill until cooked through. Add the chicken,
Portabella mushroom and shrimp on top of spinach; add fresh onion and sliced strawberries…top with a light balsamic vinaigrette.
• Grab half-cup low-fat Greek yogurt cut up some strawberries and enjoy another well-balanced healthy snack.
• Organic strawberry shortcake Popsicle. One and a half cups puréed sliced organic strawberries half a cup of granola with flaxseed 2
cups low-fat Greek vanilla yogurt. Purée strawberries. Add granola and flaxseed to low-fat Greek yogurt and mix until combined. To
assemble Popsicle: use Dixie cups for your mold. Place one layer of yogurt and freeze for 30 minutes then add a layer of your
puree’ organic strawberries and freeze for 30 minutes, top off with another layer of yogurt mixture, place popsicle stick or spoon
in center and freeze…. If you don’t have time to freeze individual layers add each layer on top of one another and swirl with a
skewer for a swirled Popsicle treat. Your kids will love it too!
Sweet Bell Peppers
• Chop up some organic sweet bell peppers and add a dab of goat cheese and herb mix together and top with chives .... Yummy.
• Organic sweet peppers and hummus dip for another well-balanced healthy snack
• Throw some organic sweet peppers in your eggs, and salads for added nutrients and color!
• Kale chips: one large bunch organic kale 1-tablespoon extra virgin olive oil and a quarter teaspoon sea salt. Place organic kale in a
bowl, drizzle with olive oil and sprinkle with sea salt. Use your hands to coat all leaves. Lay organic kale on 2 cookie sheets making
sure leaves don’t over lap. Bake until most leaves are crisp 8-12 minutes then lightly spray with olive oil and a little bit of salt and
pepper to taste and put in the oven until Crispy. You may have to make this in separate batches. anyone say crunch....
• Slice some summer squash and added to your salad for added vitamin C and potassium.