Posts tagged ‘vegetables’

Money Is Tight so What Fruits & Veggies Should I Buy Organic & Which Can I Buy Conventionally Grown?


In today’s economy you may be feeling the pinch.  Even if you aren’t, you may be more aware of how much you are spending.  Either that is what is happening to me, or food prices just continue to climb!  Probably both.

But I am a believer in eating organically.  It is a fact that organically grown food has a higher vitamin/mineral content than conventionally grown produce.

Besides that I prefer to eat my fruits & veggies without all the pesticides and insecticides that conventionally grown produce offers you.  If you want to know why it is better to NOT consume these dangerous chemicals – that is a whole other blog!

So what to do when my shopping list is bigger than my budget and I’m out of coupons?  Buy some stuff that isn’t organic.  It doesn’t thrill me but sometimes you gotta do what you gotta do.

What then is the ‘must have’ organic produce?  Which are OK to buy non-organic?

Announcing a new update to an old favorite: it’s the 5th edition of EWG’s classic Shopper’s Guide to Pesticides, now with the latest government data. This handy guide shows you the fruits and veggies with the most and least pesticides, so you know which to always buy organic and which are pretty clean even when conventionally grown.

The Full List: 47 Fruits & Veggies

1 (worst) Peach 100 (highest pesticide load)
2 Apple 93
3 Sweet Bell Pepper 83
4 Celery 82
5 Nectarine 81
6 Strawberries 80
7 Cherries 73
8 Kale 69
9 Lettuce 67
10 Grapes – Imported 66
11 Carrot 63
12 Pear 63
13 Collard Greens 60
14 Spinach 58
15 Potato 56
16 Green Beans 53
17 Summer Squash 53
18 Pepper 51
19 Cucumber 50
20 Raspberries 46
21 Grapes – Domestic 44
22 Plum 44
23 Orange 44
24 Cauliflower 39
25 Tangerine 37
26 Mushrooms 36
27 Banana 34
28 Winter Squash 34
29 Cantaloupe 33
30 Cranberries 33
31 Honeydew Melon 30
32 Grapefruit 29
33 Sweet Potato 29
34 Tomato 29
35 Broccoli 28
36 Watermelon 26
37 Papaya 20
38 Eggplant 20
39 Cabbage 17
40 Kiwi 13
41 Sweet Peas – Frozen 10
42 Asparagus 10
43 Mango 9
44 Pineapple 7
45 Sweet Corn – Frozen 2
46 Avocado 1
47 (best) Onion 1 (lowest pesticide load)

Note: We ranked a total of 47 different fruits and vegetables but grapes are listed twice because we looked at both domestic and imported samples.


Find out what changed about bananas, carrots, and spinach (among others), and get a printable version of the wallet-sized guide.

Hope this helps you in making decisions when shopping!

To Your Health!


March 13, 2009 at 4:30 pm 1 comment

Chunky Black Bean Vegetable Dip


A friend shared a version of this recipe with me years ago.

Along with some organic blue corn chips, my daughter and I love it! And it is a great way to get more raw veggies into our diet!

I don’t measure – just eye what looks good while chopping.

The ingredients are in the order what we use from most to the least. The flavors and textures of fresh veggies is enough for my taste buds, but if you like spice add something else you enjoy- such as chilies.

Using organic produce is best – especially with the red pepper.



*Red Pepper

*Yellow Pepper



*Green Pepper

*Red Onion

Chop and combine in a bowl.

Squeeze a lime over it and stir to coat.

Add salt and pepper to taste.

Stir in the desired amount of black beans (1/2 a can for a smaller batch, whole can for a larger batch)

(It is best when served fresh or after being refrigerated for about 4 hours. After 24 hrs, the avocado begins to turn and the vegetables become very soft.)

Because of the mildness – children will love it too!


March 9, 2008 at 7:11 pm 1 comment

How Did I Get My 11-yr-old Daughter to Eat Raw Cabbage and Like it?


By using a recipe I just learned from my to-be-mother-in-law, called ‘salad.’ Luisa was visiting from Ecuador and made her infamous ‘salad’ that my other half grew up on. Always trying to find new ways to get different vegetable in, I watched her and gave it a whirl myself.

My 11-yr-old daughter not only ate it but she loved it and wanted more. She prefers it over traditional salad. It is pretty quick and relatively easy…

All you need is:

  • head of cabbage
  • a tomato or two
  • olive oil
  • lemons or lemon juice
  • garlic
  • salt & pepper
  • fresh cilantro

Of course, I used all Organic Ingredients.

I did not measure anything, just what looked good.

1/2 of the cabbage shredded is more than enough for a family of four. A diced tomato.

Then toss it with the desired amount of (olive oil approx. 1/4 cup, juice from a couple of lemons, a pressed clove of garlic, salt & pepper to taste and the ingredient I believe makes it – fresh cilantro chopped.)

Viola! Raw cabbage that my 11 yr old loved!

Cabbage is high in Vitamin K & C and is known for detoxifying the body. You can get all the details about cabbage at a great new site I just found called “World’s Healthiest Foods.”


February 11, 2008 at 4:43 pm Leave a comment



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