Ideally, we should eat 100% organic 100% of the time. Unfortunately, for some people, that isn't always possible. So, how can you still eat as many fruits and veggies as you want and not hurt your wallet?
The tried and true guideline that this gal follows is the list the Environmental Working Group compiled called the "Dirty Dozen and Clean Fifteen." The EWG has been putting out this list since 1995, exposing the most pesticide contaminated produce, as well as the least contaminated. The tests were conducted after the produce had been pressure washed.
The scary thing is that some of the produce listed as part of the dirty dozen was found to have as many as 67 different types of chemicals in them, and that isn't just in the skin either. No amount of soaking or scrubbing is going to help much if the chemicals have absorbed all the way into the seeds!!
So, what foods should we always buy organic? And what are safe to buy conventional? Below is the list of the most and least contaminated produce. Now, keep in mind that this list does not cover genetically modified organisms (GMO's), I will put a "*" beside the foods that are GMO and therefore should also always be bought organic.
Dirty Dozen:
- Strawberries
- Celery
- Apples
- Cherry Tomatoes
- Cucumbers
- Grapes
- Nectarines (imported)
- Hot Peppers
- Peaches
- Spinach
- Potatoes* (white)
- Bell Peppers
Also: Kale/Collard Greens and Summer Squash/Zucchini* were added recently
Clean 15:
- Asparagus
- Avocado
- Cabbage
- Cantaloupe
- Sweet Corn*
- Eggplant
- Grapefruit
- Kiwi
- Mango
- Mushrooms
- Onions
- Papaya*
- Pineapple
- Sweet Peas
- Sweet Potatoes
As you can see, there are lots of delicious options on the clean list! Some of the ways to save money and still avoid/cut back on your exposure to pesticides are: compare the 2 lists and see what you can substitute from the "clean" list in your meals, if you have a green thumb, you can grow foods from the "dirty" list, you can participate in a crop share program or join a co-op as well. And of course, it's always very wallet friendly to shop at your local farmer's market -and if you are like me and want to know how your food is grown/tended, you can ask them what farming techniques they use and if they use non-GMO seeds.
You also want to make sure that you thoroughly wash any produce you buy before eating with a non-toxic veggie wash or you can use a solution of white vinegar and water.
I would love it if all we had to eat was organic foods, but even by following the above lists, you can reduce your exposure to harmful toxic chemicals by about 80%! That alone would motivate me to find a way to afford it!
The point is, it's not impossible to eat organic, even on the strictest of budgets. We just need a little guidance, and thanks to organizations like EWG, we can stop stressing over what's safe and what isn't and start planning some fantastic summer menus! :-)
Peace and Love,
~Sabrina
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