Posts Tagged ‘shopping tips’

The Clean 15

Tuesday, February 21st, 2012

There are many reasons for choosing organic over conventionally-grown produce. Certainly, the presence of pesticides in our food supply is a very real concern. The Environmental Working Group has identified the twelve most contaminated conventionally-grown fruits and vegetableshttp://www.asparagus.org/pics/beauty.jpg (listed in a previous post) as well as the 15 least contaminated. The Clean 15 are:

1.  Onions

2.  Sweet corn

3.  Pineapple

4.  Avocado

5.  Asparagus

6.  Sweet peas

7.  Mangoes

8.  Eggplant

9.  Cantaloupe (domestic)

10. Kiwifruit

11.  Cabbage

12.  Watermelon

13.  Sweet potatoes

14.  Grapefruit

15.  Mushrooms

This is good news for my budget! Sweet potatoes, peas and asparagus are client favorites, mango sorbet and watermelon soup are wonderful summertime treats, and I have a new recipe using eggplant, onions, and mushrooms that I want to try.  Keeping both of these lists handy helps me shop healthy AND smart.

Healthy Choices

Monday, January 23rd, 2012

A trip to the grocery store can be rather daunting – so many choices, so many distractions! The aromas from the bakery, vendors offering free samples, boxes and cans neatly arrayed on shelves or artfully stacked, all enticing you to “Try me!” My favorite section is the produce aisle. I love the colors, the shapes, the textures, and the possibilities that present themselves as I consider what to buy. What’s in season? What’s on sale? What do I need to make this week’s recipes? My first choice is always to go organic, but availability can be a problem.  And then there’s the cost. In order to make those grocery dollars stretch, and still make the healthiest choices possible, I rely on the Environmental Working Group’s findings. According to the EWP, the twelve most pesticide-laden conventionally grown fruits and vegetables are:

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Nectarines (imported)
  7. Grapes (imported)
  8. Sweet bell peppers
  9. Potatoes
  10. Blueberries (domestic)
  11. Lettuce
  12. Kale and collard greens

My healthy choices start there – these fruits and vegetables are the ones I always buy organic. Consider which of these you eat most often. Switching from conventional to organic produce on the two or three items you use the most will help you keep that New Year’s resolution to “Eat healthier!”

This Just In… Fresh Pears!

Wednesday, September 28th, 2011

The coming of fall brings fresh pears to our markets.  Highly versatile, I love eating them as a snack or chopping them up for a salad – they add a touch of juicy sweetness and are the perfect accompaniment to stronger flavored cheeses such as gorgonzola or goat cheese (tossing them with a

photo from healthysnacksdiet.com

bit of orange or lemon juice keeps them from browning).  Pears are delicious roasted, baked in a rustic galette for dessert or tossed with apples, plums and berries for wonderful crisps and compotes.  And poached pears are a treat for breakfast.

Bartletts have smooth, juicy flesh and are excellent for canning, poaching or eating plain.  When ripe, their skin turns bright yellow.  Red Bartletts are similar to the regular Bartlett, but are bright red when ripe and add color to salads and are delicious cooked.  Anjou have a spicy taste and are best eaten fresh.  Red Anjou may be eaten fresh or baked.  Bosc pears have a distinctive long, tapered neck and golden brown skin.  They are perfect for poaching, roasting, broiling or grilling.

Choose pears that are firm, well-shaped, and free of bruises.  Allow a few days for pears to ripen in a brown bag at room temperature.  When ripe, a pear will yield slightly to gentle pressure near the stem.  Store ripe pears in the coldest part of the refrigerator.  Pears bruise easily and should be handled gently.

Poached Pears

Peel, halve and core 1 large pear.  Combine 2 cups of water, 1 tablespoon lemon juice, ½ teaspoon vanilla extract, one 3-inch piece cinnamon stick, and one 3-inch piece lemon rind in a large sauce pan.  Bring to a boil; add pear halves and cover.  Reduce heat to low and simmer 8 minutes or til pear halves are tender.  Remove pear halves with a slotted spoon.  Serve as a salad with greens, drizzled with Neufchatel thinned with orange juice and garnished with chopped nuts or as a dessert with a scoop of ice cream sprinkle with cinnamon.  Serves 2