Spicy, Crispy Kale Chips

February 4, 2010 in Uncategorized | Tags: | 17 comments

I’ll have to admit, the first time I tried kale, I wasn’t in love.

It was love at second sight, I’d say, because when I made these spicy kale chips sprinkled with curry powder, coriander, and cayenne pepper, whooo baby, a surprising thing happened!  The sturdy leaves became crisp, caramelized, and light, and the bitterness and strong flavor went away.  If you’re a chip-aholic, you might want to try this instead of the deep-fried snacks that abound in the snack aisle.

Kale is one of those superfoods that you just can’t ignore, which is why I gave it a second chance.  In one cup of boiled kale (only 36 calories by the way!), you get more than 100% of your needs for vitamin K, which is responsible for healthy blood clotting and bone formation.  Lutein and zeaxanthin in kale promote eye health.  In addition, you’ll intake an excellent source of vitamin A, vitamin C, and manganese, as well as a very good amount of fiber, potassium, and vitamin B6.  Superfood all the way!

Preparation-wise, kale is an assertive green and can be bitter.  To get rid of some of the bitterness in sauteed kale, blanch your kale in a few cups of water first, until slightly tender, then drain and saute in a little olive oil, garlic, and lemon juice (or whatever you fancy).  Or, you can take the shortcut if you’re looking for something fun to snack on, and just pop them in the oven this way!

Warning: these kale chips are highly addictive!

Spicy, Crispy Kale Chips

makes: a bunch (sorry, too busy munching once these were out of the oven!)  All I can say is that one bunch of kale can make a few cups, or a big bowlful, of kale chips :)

1 bunch kale, hand-torn into bite-sized pieces (discard the tough inner stems)

1 Tbsp extra-virgin olive oil

1/2 tsp ground coriander

1/4 tsp cayenne pepper

1/4 tsp curry powder

Olive oil or canola oil cooking spray

Salt, to taste

1.  Preheat oven to 300°F.  Spray 2 large baking sheets with canola or olive oil cooking spray.  Whisk together the olive oil with the coriander, cayenne, and curry powder.  Make sure your kale is rinsed and thoroughly dried; use a salad spinner and blot with paper towels afterward to get rid of excess moisture.  Drizzle over the kale and toss with your hands until all surfaces are coated (I rub the kale leaves together so that the dressing is more evenly coated).

2.  Spread the kale in a single layer on the baking sheets, and pop them in the oven for 18-22 minutes, flipping the kale once halfway through baking.  The kale is done when crispy and slightly browned on the edges; sprinkle lightly with salt once out of the oven (hint: you don’t need much at all!).


Winter Mushroom Ragu over Fried Polenta Cakes

January 30, 2010 in Uncategorized | Tags: , | 13 comments

This meatless dish is hearty, comfort food – perfect for winter.  Believe it or not, but it’s been dark and rainy here in Hawaii, and I think that it’s been that way for other typically sunny places like California as well.  Inspiration struck me in the grocery store when I saw some organic polenta; I had a leaning towards something a little more luxurious but not too heavy.  Big slabs of meat are not for me.  :)

This ragu came together rather quickly.  I used a combination of fresh white button mushrooms (cremini would be delicious), and had a packet of dried wild mushroom medley.  Remember – save the liquid that you soak your dried mushrooms in; it makes a wonderful, rich sauce at the end and is a great alternative to using something like beef broth.  All that umami you get in the mushrooms, tomato paste, and parmesan cheese sprinkled on these cakes at the end packs a lot of luscious flavor.  These would be great as an appetizer or with a side salad.  Take advantage of these last couple months of winter – what’s your favorite winter dish?

Winter Mushroom Ragu over Fried Polenta Cakes

makes 10-12

For the Mushroom Ragu:

8 oz button or cremini mushrooms, halved

0.88 oz (25 grams) Dried Mushroom Medley (mix of Porcini, Shiitake, Black and Oyster Mushrooms), rinsed and soaked/reconstituted in 1 cup warm water; liquid reserved

1/2 Tbsp extra-virgin olive oil

1 Tbsp unsalted butter, divided

2 Tbsp finely chopped shallot

1 Tbsp minced garlic

1/8 tsp dried thyme

1/4 tsp dried rosemary

1/4 tsp kosher salt

1 Tbsp all-purpose flour

1 cup reserved mushroom liquid

1/2 Tbsp tomato paste

1 tsp Worchestershire sauce

2 Tbsp half-and-half

For the polenta cakes:

1-lb (16 oz) tube of prepared organic polenta

2 tsp olive oil

Freshly grated black pepper

Parmesan cheese, for grating

Fresh chives, for garnish

Preparation:

1.  In a medium skillet, heat up the 1/2 Tbsp olive oil and 1/2 Tbsp butter over medium heat.  Add the shallots and cook for about 1 minute; then add the garlic.  Add the button/cremini and reconstituted dried mushrooms to the pan.  Add the thyme and rosemary; sprinkle with salt.  Cover the pan and cook for another 3-4 minutes, until the mushrooms are tender.

2.  When the mushrooms are tender, transfer them to a bowl.  Add another 1/2 Tbsp unsalted butter to the pan along with 1 Tbsp all-purpose flour, stir together until the flour mixture begins to darken and bubble, about 1 minute.  Add the mushroom liquid, tomato paste, Worchestershire sauce, and a pinch of salt to the mixture, stirring constantly until the mixture begins to thicken and reduce a bit, about 2-3 minutes.  Add the mushrooms back into the pan; combine all ingredients and season to taste.  At the end, stir in the half-and-half.  Take off the heat.

3.  In a large skillet, heat the olive oil over medium-high heat.  Slice up the polenta into 12 1/2″-thick circles and fry both sides until golden brown, and drain on paper towels when done.  Freshly crack black pepper on both sides.

4.  Assembly: Plate the polenta cakes in a single layer.  Spoon the mushroom ragu evenly over the cakes; top with freshly grated parmesan cheese, more black pepper if you like, and sprinkle with fresh chives.

Pear & Apple Crisp, with a twist

January 24, 2010 in Uncategorized | 3 comments

Fruit crisps are desserts that I never tire of making.  They don’t require a recipe; all you have to do is “eyeball” some ingredients, and add more or less of what you like.  For me, I like to make a crisp that is lower in butter, but I add in ground almond meal (my secret ingredient) to add healthy monounsaturated fats, while upping the crunch factor.  I’ve seen recipes where a crisp this size uses 1 entire stick of butter; mine uses only 4 tablespoons total in both the filling and the topping.

Use whatever fruits you have on hand – you can throw in some frozen berries, or stone fruits like peaches during the summertime.  Choose firm pears and apples that will hold their shape after baking.  I found the D’Anjou pears perfect for this.  Apples like Fuji, Granny Smith, Cortland, and Gala are great and don’t break down too much after baking.  Red Delicious, on the other hand, are not meant for baking and will become mushy.

Pear & Apple Crisp

serves about 6

For the pear-apple mixture:

- 2 large pears (D’Anjou), peeled, cored, and sliced (makes about 3 cups)

- 3 small apples (Fuji), peeled, cored, and sliced (makes about 3 cups)

- 1 Tbsp unsalted butter, melted

- 1 Tbsp cornstarch

- 1 Tbsp lemon juice

- 3 Tbsp granulated sugar

- 1 Tbsp brown sugar

- 1/2 tsp cinnamon

- 1/4 tsp freshly grated ginger

- 1/8 tsp freshly grated nutmeg

For the streusel topping:

- 3 Tbsp cold unsalted butter, diced

- 1/4 cup almond meal

- 1/2 cup rolled oats

- 2 Tbsp all-purpose flour

- 1/4 cup brown sugar

- 1/4 tsp cinnamon

Nonstick cooking spray

Preparation:

1.  Preheat oven to 375°F.  Lightly spray an 8″ x 8″ square baking pan with nonstick cooking spray.

2.  In a large bowl, combine all the ingredients for the fruit mixture.  Pour fruit filling into the baking pan.

3.  In a food processor, pulse all the streusel topping ingredients until mixture resembles large pebbles.  Sprinkle the mixture evenly over the fruit filling.

4.  Bake the crisp in the oven for about 20 minutes; then loosely place a piece of foil over the crisp, baking for another 25-30 minutes, until the crisp is bubbly and the fruit is tender when pierced with a fork.

Malama ‘Aina, and the Fruit of the Land

January 18, 2010 in Uncategorized | 7 comments

Bamboo jungle trail at Round Top and Tantalus Drives, near Honolulu

One of the things P and I try to do on the weekends is to venture out to places we’ve never gone before.  On Saturday, we drove to Round Top and Tantalus Drives, which are roads going mauka (towards the mountains) from Honolulu.  We parked and took a 2-hour hike, stumbling upon the bamboo forest pictured above.  Imagine this – a wilderness of bamboo, extending tens of feet towards the sky, knocking on each others’ hollow skeletons and making some awesome music.  Can you imagine that it’s just miles from the city, but so pristine and unadulterated?

On an island where most people think that a visit to Hanauma Bay, Waikiki, North Shore, Matsumoto’s shave ice, the various shrimp trucks and Leonard’s bakery is all there is to Hawaii, they’re wrong.  Just from the hikes alone, you get a lay of the land, and as my friend taught me before I moved to Hawaii, you know the importance of “malama ‘aina,” or in Hawaiian, “to care for the land.”

Still excited from our hike and vowing to do more the next week, we unhesitatingly said “yes” when the next day, our friend Duke invited us to hike Waimano Trail with him.  It’s a trail he knows well, and has done about 80 (I repeat: EIGHTY) times.  The trail is located near Pearl City (don’t ask me how to get there – I wasn’t driving!) and is a public hunting grounds for wild pig, so if you bring a dog, make sure you bring a leash just in case you run into a group of wild pig hunters!

Anyways, I’ve always wanted to go foraging in forests for food, and when Duke told us he’d show us how to find various tropical fruits on this trail, the foodie in me perked up quick, and I was on the lookout!

Trees and trees of strawberry guava abundant throughout the valley.  These are still green and unripe.  I tried to bite into it and almost broke my teeth. :)

Here’s a ripe strawberry guava.  Tart and sweet, resembling a cranberry and mini-pomegranate from its outer appearance.

This is an unripe banana lilikoi (lilikoi is passion fruit).  Doesn’t it look like a small hanging watermelon?  These grow on vines, and we found them teeming over strawberry guava bushes.  We found a few of these on our hike, and only found one ripe one.

Here’s our ripe banana lilikoi.  The skin is slightly fuzzy and orange like an apricot.  You poke a hole on the top of the fruit, and suck out the passion fruit seeds.  My new favorite fruit!  It wasn’t sour like normal passionfruit, but tasted like a cross between bananas and strawberries.  Deeeeelicious!

Noni fruit, also known as the great morinda.  Tasted starchy and kind of bitter.  Definitely not comparable to the banana lilikoi, but at least I can say I’ve tried it now!

A beautiful afternoon on Waimano Trail.

After hiking for 4 hours (my legs feel like jelly today from steep uphill trails!), we visited Duke’s friend’s house, where they gave us goodies from their tree.  Mahalo to Duke and the Lee family!  Now I wished I paid more attention to the coconut-cracking demonstration at the Polynesian Cultural Center, because I have this huge coconut that I don’t know what to do with!

Bottom: Cherimoya, also known as sugar apple or “man cau” in Vietnamese; right: pomelo; left: a coconut I can’t crack open; and kaffir lime leaves

Overall, a great weekend with some unforgettable experiences.  No matter where you live, I’m sure you can discover something new this weekend.  Look around, enjoy, and take care of nature, because you never know what she’ll give back to you. :)

Make-Ahead Meals: Lean, Mean & Green Stir-Fry

January 14, 2010 in Uncategorized | Tags: , | 8 comments

Weekdays can be hectic; why not “bulk up” on making enough side dishes to last your family at least a couple of meals?  Here’s a lean, mean, and green stir-fry that can easily be morphed into other dishes by subbing in different veggies of your choosing.  Use red bell pepper strips, thinly sliced carrots, or whatever is calling out to you at the time.  It all works!

Here, I combined 5 cups each (yes, that’s ten cups total) of sugar snap peas and broccoli florets.  Make sure you trim and slice up the broccoli stalks too – they’re my favorite part of this cruciferous veggie, and ultra-tender.  This lasted P and I a couple days (we bring lunch to work too, so extra is always a good thing).  I love sugar snap peas because they add a nice crunch to stir-fries, are minimal in calories, and are a great source of vitamin C.  Of course, let’s not forget about broccoli – it’s one of those super-nutritious vegetables that in one cup, supplies you more than 200% of your daily needs for vitamin C and is an excellent source of fiber, folate, and vitamins A and K.  And the list goes on – expect a very good amount of potassium (great in curbing high blood pressure) and omega-3 fatty acids.

Lean, Mean, and Green Stir-Fry

serves about 6

1 1/2 Tbsp extra-virgin olive oil

1 shallot, chopped fine

5 cloves garlic, minced fine

1/2 tsp freshly grated ginger root

5 cups sugar snap peas

5 cups small broccoli florets and stalks (stalks should be peeled and sliced)

1 1/2 Tbsp low-sodium soy sauce

1 Tbsp mirin (rice wine)

1/2 tsp brown sugar

Freshly grated black pepper

1/2 tsp sesame seeds

1/2 tsp sesame oil

1.  In a large pan, heat the oil over medium-high heat.  When the oil is hot, add the garlic, shallot, and ginger, sauteing for about 1 minute.  Add the snap peas and broccoli florets, stirring all ingredients in the pan.  Add the soy sauce, mirin, and brown sugar until combined.  Season with black pepper to taste.  Saute all ingredients for about 5-7 minutes, until slightly tender.  Turn off the heat; add sesame seeds and sesame oil; toss to combine.  Serve atop brown rice, pasta, or other whole grains.

Nutrition Facts (per serving): 119 calories; 4.6 grams fat (0.65 grams saturated, 0.8 grams polyunsaturated, 2.7 grams monounsturated) ; 15.3 grams carohydrates; 6 grams protein; 5.8 grams fiber

Good Ol’ Sugar Cookies

January 8, 2010 in Uncategorized | Tags: | 13 comments

It’s not that often you run across a cookie recipe that uses canola oil instead of butter for the fat, due to fears involving taste, texture, and moisture, but I found one!  This sugar cookie recipe comes by way of The Gourmet Cookbook, by Ruth Reichl, and is perfection in a sugar cookie.  I really can’t find a way to make it better.

The Gourmet Cookbook states, “This classic recipe, from Cook’s Cafe, in Brookings, South Dakota, was given to us by the late Helen Gustafson, tea maven at Alice Waters’s Chez Panisse in Berkeley, California, and a culinary force in her own right.”

This recipe is simple to make, and perfect with that hot cup of tea mid-day. The cookie turns out light and crisp on the outside, but chewy on the inside, and still has that slight buttery flavor (how, I have no idea).  Using canola oil instead of butter cuts the saturated fat content and adds monounsaturated fats and omega-3 fatty acids; I also used an omega-3 enriched egg when making the cookies.  Oh, and make some for your neighbors – mine are asking for more!

Sugar Cookies

from “The Gourmet Cookbook,” by Ruth Reichl

makes about 5 1/2 dozen cookies (both times I’ve made these, I’ve cut the recipe in half.  It’s easy to do)

1 cup granulated sugar, plus additional for shaping and sprinkling cookies

1 cup confectioners’ sugar

1 cup vegetable oil

2 large eggs, lightly beaten

1 tsp vanilla extract

1 1/4 tsp salt

1 tsp baking soda

1 tsp cream of tartar

4 cups all-purpose flour (you can substitute ultragrain flour, which is a white whole-wheat flour)

1.  Put a rack in middle of oven and preheat oven to 375°F.

2.  Whisk together granulated sugar and confectioners’ sugar in a large bowl.  Whisk in oil, eggs, vanilla, salt, baking soda, and cream of tartar until combined.  Add flour and stir until a dough forms; dough will be dry and slightly crumbly.

3.  Form level tablespoons of dough into balls and arrange about 2 inches apart on ungreased baking sheets.  Flatten balls with bottom of a glass dipped in granulated sugar (edges of cookies will crack), then sprinkle cookies with sugar.

4.  Bake cookies in batches until set but still pale for chewy cookies, about 8 minutes per batch, or until pale golden for crisp cookies, about 10 minutes per batch.  Transfer to racks to cool.

New Year’s Resolutions? Not Me

January 2, 2010 in Uncategorized | 8 comments

Happy New Year to all!  Again, the inevitable question that many ask around this day: “What is your New Year’s resolution?”  I always come back with the same answer, time and time again: “I don’t make New Year’s resolutions!” :P

Really, how many people do you know (yourself included) reflect on December 31st whether or not you’ve achieved the resolution that you set 365 days ago?  If you have, then I applaud you for that; however, I, for one, would rather set mini-goals for myself throughout the year.  Think of it as a continual self-improvement thing.  By setting mini monthly goals for yourself and writing them down (in your planner, your iPhone, fridge, wherever), you’re more geared towards success.  One year later, those 12 mini-achievements can add up to more than what you could have ever imagined.

Promote positive thinking, especially when it comes to food.  So many times, people feel they have to employ an “all or nothing” approach – to never eat this, to never drink that again.  One day, you might break your restrictions and succumb to that slice of cake at work, and feel like you’ve failed.  Instead of applauding yourself for eating that oatmeal for breakfast and nixing the mayo on your sammy, you’re fixating on that slice of cake.  I don’t want you to do that.  Instead, think of ways you can improve your diet, by adding more of certain things and giving yourself alternatives, rather than making a list of your so-called bad foods and vowing to never touch them with a ten-foot pole.  Here are some examples:

- I will eat more foods that grow from the ground (fruits, vegetables, whole grains), rather than a box

- I will drink more water, and hydrate myself with good fluids, rather than sodas

- I will buy more local foods by visiting Farmer’s Markets at least twice a month

- I will eat more plant-based proteins (tofu, beans, etc) and less red meats

- When I do choose to eat red meat, I will try to purchase more grass-fed beef

- I will eat more sustainably-raised animal products

- If I’m face-to-face with a dessert buffet, I’ll eat more of the fresh fruit, and allow a half slice of the dessert that looks of the best quality

See how easy that was?  They can just be simple statements that matter to you.  And it can apply to all other areas of your life – maybe you’ll devote time to smiling more, doing ten more minutes of yoga each day, or just taking more deep breaths.  And no, I’m not overusing the word, because more, viewed in these positive aspects, is definitely better.

Now, what will you do more of in the upcoming month?

Ultimate Umami Mushroom Saute

December 29, 2009 in Uncategorized | Tags: | 6 comments

Wishing you all a wonderful holiday season!  P and I flew back to California to spend the holidays with our loved ones, and caught up on some much-needed family time.  On our last night in California, my mom-in-law had my side of the family over for some appetizers and cocktails before heading out to dinner.  There was an assortment of organic mushrooms (maitake, which is also known as “Hen of the Woods,” King, and beech) in her fridge, so I made a simple (but popular!) appetizer out of it.  After nosing around in the kitchen, I found some Sel de Guerande, a grey sea salt from France.  It was something my sis-in-law procured on her recent trip to Europe, and I quickly jumped on the opportunity to use it.  The taste was not too salty and had an interesting, light mineral flavor to it.  You can use regular sea salt too – add a little at a time to taste.

This dish is full of umami – that fifth flavor dimension, describing something beyond salty, sweet, bitter, or sour.  Umami is a Japanese word that describes the savory taste you get when you’re eating foods that contain glutamate (an amino acid) and ribonucleotides.  You’ll find this flavor in aged cheeses, meats, fish sauce, soy sauce, mushrooms, and other foods that are rich in glutamates, like ripened tomatoes.  MSG (monosodium glutamate) also imparts umami.  Since this appetizer is chock-full of mushrooms, you’ll get a whole lot of umami flavor in the broth that forms out of the moisture released from the mushrooms, combined with the richness of the butter and olive oil.  I got some rave reviews from my mom, aunt, and my MIL’s friends at the party, so I think it’s safe to say that you won’t go wrong with this dish.

From top to bottom:  Sliced King mushrooms, Maitake mushrooms, and Beech mushrooms on the bottom row

Sel de Guerande

Ultimate Umami Mushroom Saute

serves about 8-10 as an appetizer; serve with small toasts or crackers

1 Tbsp extra-virgin olive oil

2 Tbsp unsalted butter

3 cloves garlic, crushed and minced

3.5 ounces maitake (Hen of the Woods) mushrooms

3/4 lb King mushrooms (also called King oyster or trumpet), sliced into 1/4″ slices

3.5 ounces Beech mushrooms

1 tsp grey sea salt (or regular white sea salt)

Freshly cracked white pepper

1/3 cup coarsely chopped parsley

1.    In a large skillet over medium-high heat, add the butter and olive oil, stirring for 1 minute, until the butter dissolves and begins to bubble.  Add the garlic and turn down the heat to medium.  Saute for about 2 minutes, until garlic and butter turn golden brown.  Add all the mushrooms, salt, and pepper, stirring until ingredients are well-combined.

2.    Cover the pan for about 5 minutes, until the King mushrooms are tender.  Stir in the parsley, and transfer the mushrooms and the broth to a serving bowl; serve with toasted bread or crackers.


Mâche Salad with Fennel and Seckel Pears

December 17, 2009 in Uncategorized | Tags: , , | 7 comments

I rarely use bottled salad dressing.  Sure, I have two bottles hanging out in my fridge, jammed in the corner behind the stuff I actually use, untouched.  The truth is, I prefer to make my own salad dressings, because I easily tire of the same tastes over and over again.  So I make something different every week.

Here, I put together a salad made with mâche, which is also known as Lamb’s lettuce or corn lettuce.  It’s essentially an herb, and grows wildly in corn fields.  It’s also a tasty green grazed on by lambs (hence the alternate names).  One and a half cups of it contains only 30 calories.  It also satisfies more than your daily needs for vitamin C, and also contains vitamins A, iron, and calcium.

Mâche was something I first had in France (advertisements were everywhere for this green; even on billboards in the subway system!) and always thought it was a European thing that I would never have again.  Imagine my surprise when I saw organic mâche in my grocery store, and the same price as the other organic greens!  I thought it would pair perfectly with some sliced fennel bulb, Seckel pears, and bits of dried cranberry.  I used the fennel fronds (waste not, want not!) and whisked together a light vinaigrette that was refreshing and wonderfully complemented the anise flavor of the fennel, sweetness of the pears, mildness of the mâche, and tartness of the cranberries.  Ah, I was transported back to Lyon with this very sophisticated salad.

Here’s what mâche lettuce looks like.  Super dainty, so make a light vinaigrette with not too much oil.

Mâche Salad with Fennel and Seckel Pears

makes 1/4 cup dressing, serves 2 people

for the salad:

3 cups Mâche, or Lamb’s lettuce

1/2 fennel bulb, sliced thinly

1 Seckel pear, sliced thinly

2 Tablespoons sweetened dried cranberries

for the dressing:

1 Tbsp finely chopped fennel fronds (looks like dill)

1 tsp finely chopped shallots

1 1/2 Tbsp fresh lemon juice

2 tsp white wine vinegar

1/4 tsp mustard

1/2 tsp honey

1 Tbsp canola oil

1 Tbsp extra-virgin olive oil

1.  Whisk together all the ingredients, except the oils, in a small bowl.  Slowly pour in the oils while whisking the dressing until emulsified.  Pour over salad and serve.

What’s your fave salad ingredient?

Food for Thought: Organics and the Dirty Dozen

December 11, 2009 in Uncategorized | Tags: | 10 comments

An afternoon snack – organic plain yogurt, organic frozen berries, sliced almonds, and a drizzle of raw Lehua honey from Hilo, Hawaii

What choices do you make when you’re in the grocery store?  Do you mainly shop the perimeter, to avoid the junk and snack food aisles in the middle?  Do you look at the labels to make sure a product is free from hydrogenated oils?  High fructose corn syrup?  Artificial sweeteners?  Or do you make sure you only buy bread that has 100% whole wheat as the first ingredient?  Most of us have a train of thoughts going through our minds as we make decisions on what to bring to our tables, myself included.

In regards to produce, I try to buy locally (I love my farmer’s markets!).  My grocery store has a picture profile of a local farmer for certain items like corn, tomatoes, mushrooms, and lettuce, so it feels good supporting the community.   And sometimes, I’ll pick up a few organic items.  Organic foods go through a certification process through the USDA, and among the criteria, do not use chemical non-organic fertilizers or pesticides, artificial additives, chemical ripeners, or undergo food irradiation.  In terms of organic meats, eggs, and dairy products, animals are not treated with antibiotics or growth hormones.

The choice is really a personal one.  You may choose to go organic because of environmental reasons, lower your exposure and ingestion of pesticide residues, or they just taste better to you.  In terms of nutrition, the debate is still out on whether organic produce is significantly more nutritious than non-organic.  Organic foods are grown in smaller crops and are more labor-intensive than conventional methods of farming, so you’d also have to consider the increased price tag for organics.  I once saw a 1/2 pint of fresh, organic raspberries going for close to $7.  That doesn’t make sense to me; instead, I’d rather buy frozen organic berries (cheaper) or head out to my local farmer’s market, where I know those berries didn’t travel thousands of miles to get to my store.  No need to compromise my carbon footprint on a 1/2 pint of berries!

The Environmental Working Group released a list of 47 produce items that range from containing the most pesticides to the least.  If you’re thinking about buying a few organic produce items in your weekly grocery trips but don’t want to increase your weekly food budget too much, you might choose to consider buying the items that are in the Dirty Dozen (produce that has the highest amount of pesticides compared to their conventionally-grown counterparts) rather than the Clean 15.  Remember to wash your produce thoroughly too, regardless of organic or not.

The Dirty Dozen:

1.  Peaches

2.  Apples

3.  Sweet bell peppers

4.  Celery

5.  Nectarines

6.  Strawberries

7.  Cherries

8.  Kale

9.  Lettuce

10.  Grapes – imported

11.  Carrots

12.  Pears

The Clean 15:

The “Clean 15″ are fruits and vegetables that are ranked lowest in pesticides from the Environmental Working Group.

1.  Onion

2.  Avocado

3.  Sweet corn

4.  Pineapple

5.  Mango

6.  Asparagus

7.  Sweet peas

8.  Kiwi

9.  Cabbage

10.  Eggplant

11.  Papaya

12.  Watermelon

13.  Broccoli

14.  Tomato

15.  Sweet potato


 

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