Clean 15

It's that time of the year again when the farmer's markets slowly close up for the season and the days get colder as winter approaches.  Many people look to comfort foods during this time, but why not turn to the produce aisle instead? Fending off colds and flu is much easier when you are getting enough of the right nutrients.

Should You Choose Organic or Conventional Produce?

Is there really a difference here?  Yes!  Organic is not just a marketing tool or an expensive food fad. Farmers who grow organic produce don't use conventional fertilizers and weed controls.  They often use crop rotation and mulch to control weeds and natural fertilizer products.  Farmers must follow a defined set of standards when producing organic foods set by the USDA.  

Every year the Environmental Working Group publishes a report that includes ratings for conventional foods, or non-organic, with the most and least pesticide residues. Here are the highlights from the 2014 report:

• A single grape contained 15 different pesticides.
• Potatoes had more pesticides by weight than any other food.
• Single samples of celery, strawberries, and cherry tomatoes showed 13 different pesticides.
• 99 percent of apple samples tested positive for at least 1 pesticide.

Clean Fifteen and the Dirty Dozen for 2014:

This is a great guide to use when deciding whether to buy organic or conventional produce.  Foods listed on the Dirty Dozen contain the most pesticides and are best purchased as organic.  The produce listed on the Clean Fifteen have little or no pesticides, so they are safe to purchase as conventional.

What about cost?

While organic produce is usually more expensive, that difference in price is getting smaller. Fortunately, organic foods are becoming more available at mainstream stores at a lower price.  I decided to do my own research on prices of organic and conventional produce at my local Trader Joe's store.  Here is what I found (the results may surprise you):

Produce	Organic	Conventional	Price Difference
Apples	$.93/lb	$.79/lb	$.14/lb
Celery	$2.29/bag	$1.79/bag	$.50/bag
Potatoes	$.74/lb	$.76/lb	$.02
Spinach	$1.99/bag	$1.99/bag	ZERO

I was shocked to watch 3 different people put the conventional spinach in their carts!  

Tips for Buying Produce

1. Use the Dirty Dozen/Clean 15 lists as a guide.
2. Start eating more foods from the Clean 15 list if finances or availability of organic options is an issue.
3. Look for organic produce at larger stores such as Walmart and Target.
4. When comparing produce, pay attention to the price per pound.  Organic produce often comes in smaller bags.  
5. Compare prices between organic and conventional produce and then decide whether you want pesticides with your next salad...

Try this Clean Green Smoothie:

• 1/4 of a fresh pineapple or 1/2 cup frozen
  
• 1-2 kiwi
• 1 cup ORGANIC spinach
• coconut milk or water (1/2-1 cup depending on desired thickness)