By Julie Christensen
By Julie Christensen
What’s in your fruit and veggies? That’s what the Environmental Working Group (EWG) figures out with its “Dirty Dozen” list of produce with the highest pesticide levels.
Apples, celery, sweet bell peppers, peaches, strawberries, imported nectarines, grapes and spinach top the list. Lettuce, cucumbers, domestic blueberries and potatoes round out the worst offenders, with green beans and leafy greens added as potential hazards.
The list is controversial. Opponents, such as Richard W. VanVranken, an agricultural agent in Atlantic County, New Jersey, who specializes in vegetable crops, says it’s based on less than credible research and the organization uses scare tactics as a fundraising maneuver.
On the other hand, many researchers have documented the risks of pesticide contamination to children, including studies from Harvard University and Mount Sinai Medical Center, linking high levels of pesticide exposure to decreased cognitive ability and an increased risk of ADHD.
Eat Safely
What’s a concerned parent to do? According to the EWG and other health organizations, the benefits of eating produce—even conventionally grown produce—far outweigh the risks, and they urge consumers to eat at least six servings of fruits and vegetables daily.
Buy Organic When It Counts
So you can’t afford to buy organic all the time. That’s fine, but try to avoid produce from the top of the new Dirty Dozen List. Specifically, buy organic apples and strawberries. These two fruits top the list and they’re also among the foods kids eat the most. Buy organic ketchup and applesauce—two other foods kids eat often.
Opt for Frozen Produce
Wellness coach Denise Baron says frozen organic fruits and vegetables are usually cheaper than their fresh counterparts. Common organic frozen foods include berries, green beans, broccoli, kale, sweet potatoes and peas.
Give ‘Em a Bath
Add 2 tablespoons of baking soda or lemon juice to 1 quart of water and soak your fruits and vegetables for 15 minutes to remove dirt and pesticide residues, recommends certified health coach Rachel Feldman. Peel peaches, apples and other thin-skinned fruits and vegetables, which tend to absorb the most pesticides.
Shop at Warehouse Stores
Stores like Costco are constantly enlarging their selection of fresh, frozen and canned fruits and veggies, usually at significant savings over natural food stores. Buy organic berries, mixed vegetables, corn and sweet potato fries in the freezer section and stock up on organic applesauce by the case.
Buy Local
Buy fruit and vegetables when they’re in season from local farmers. Visit your local farmer’s market or join a CSA (community-supported agriculture). In recent years, small, organic farms have sprung up across the country. These farms offer the freshest, most delicious produce you’ll find at prices you can afford. Pick-your-own organic farms, such as the Berry Patch Farm in Brighton, Colorado, are also a great choice. Not only would your family benefit, but you’d be supporting small, local farmers as well.
Grow It Yourself
Get the family involved in growing a garden. Garden produce is affordable and as fresh as it gets. Plus, you’ll know exactly what’s on your plants—and what’s not. Plant leafy greens like spinach and lettuce, carrots, peas and radishes in early spring. These crops grow quickly without much fuss. Later, try your hand at tomatoes, peppers, green beans and summer squash. Short on space? Try a trellis to conserve room or grow compact varieties in pots. One note: Watch the pesticides you and your neighbor use on the lawn since these chemicals can drift onto garden vegetables, negating your goal of an organic garden.
Read this article in its entirety at education.com.
More Posts from Carefreeglutenfree and Others
Raspberry Peach Coffee Cake
Savor the dog days of summer with this fresh, fruity coffee cake. The sweetness of the peaches and raspberries seems to hold the shortening days at bay, for a time at least.
Ingredients:
1/2 cup non-dairy butter, softened
1 cup granulated sugar
Egg replacer for 2 eggs
2 teaspoons vanilla extract
2 cups Gluten Free all-purpose flour
2 teaspoons baking powder
1/2 teaspoon xanthan gum
1/2 teaspoon salt
2/3 cup soy milk
1 cup fresh or frozen raspberries
1 cup fresh or frozen peach slices
Directions:
1. Preheat oven to 350 degrees. Grease a 9" round cake pan with nonstick baking spray.
2. In a large mixing bowl, cream together the butter and sugar with an electric mixer until light and fluffy. Beat in the egg replacer and vanilla.
3. Combine the dry ingredients in a separate bowl. Add to the butter mixture alternately with soy milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition.
4. Pour into the prepared cake pan. Evenly spread the peaches and raspberries on top of the cake batter.
5. Bake for 1 hour. Remove and cool over a wire rack. Slice and serve, sprinkling with powdered sugar if desired.
Chicken Nuggets
Adapted from the recipe "Healthy Baked Chicken Nuggets"
16 oz (2 large) skinless boneless chicken breasts, cut into even bit sized pieces
salt and pepper to taste
1/2 c Gluten Free breadcrumbs*
1/4 tsp Italian herb seasoning
2 tsp olive oil
2 tbsp grated parmesan cheese
olive oil spray
1. Preheat oven to 425°. Spray a baking sheet with olive oil spray. 2. Put the olive oil in one bowl and the breadcrumbs, Italian seasoning, and parmesan cheese in another.
3. Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken.
4. Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the baking sheet. Lightly spray the top with olive oil spray then bake 8 - 10 minutes. Turn over then cook another 4 - 5 minutes or until cooked though.
*I used Kinnikinnick’s Panco Style Bread Crumbs for this recipe.
{Picture via TexturedINK}
Cowboy Beans
Ingredients:
1 can (15 oz) black beans, drained
2 (15 oz) cans kidney beans, drained
1 can (15 oz) white beans, drained
1/2 cup ketchup
2/3 cup BBQ sauce*
1 Tablespoon molasses
1-2 teaspoons hot sauce
1/2 onion, chopped
1/2 green pepper, chopped
1 teaspoon minced garlic
1 tablespoon brown sugar
Salt and pepper to taste
Directions:
Combine all ingredients in a slow cooker. Cook on low for 3-4 hours. Serve with Gluten Free corn chips or GF cornbread.
*Make sure BBQ sauce and other ingredients are Gluten Free!
Pink Lemonade Pound Cake
15 oz. package Gluten Free yellow cake mix
1/4 c. lemon instant pudding mix
1 c. milk
1/2 c. vegetable oil
3 large eggs
2 tsp. lemon extract
1/4 c. + 2 Tbsp. thawed pink lemonade concentrate, divided
1 c. confectioner's sugar
red food coloring (opt.)
1. Preheat oven to 350 degrees. Lightly grease a 12 cup-Bundt pan with cooking spray. Dust the pan with gluten free all-purpose flour or rice flour. Shake out the excess and set aside.
2. Place the cake mix, pudding mix, milk, oil, eggs, lemon extract, and 1/4 c. pink lemonade concentrate in a large mixing bowl and beat with an electronic mixer on low speed until the ingredients are just combined. Increase the mixer speed and beat on medium until the batter is smooth, about 2 minutes. Add about 5-6 drops of red food coloring, one drop at a time until the desired color is reached. Pour the batter into the prepared Bundt pan, smoothing the top. Bake for 35-40 minutes.
3. Place the cake on a wire rack to cool completely. Meanwhile, mix 2 Tbsp. pink lemonade concentrate and confectioner's sugar. Drizzle the glaze over the cooled pound cake. Serve.
Simple recipes modified for an allergen-free lifestyle.
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