The Dirty Dozen: Top 12 Foods to Eat Organic (แบ่งมา)

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The Dirty Dozen: Top 12 Foods to Eat Organic

These are the 12 foods you should buy organic whenever possible

Not all of us can afford to go 100% organic. The solution? Focus on just those foods that are laden with the highest amounts of pesticides, chemicals, additives and hormones and deploy your organic spending power on buying organic versions of these whenever possible. Can't find organic versions of these foods? We've listed safer alternatives that contain the same valuable vitamins and minerals.

Beef

According to the Environmental Protection Agency, "meat contains higher levels of pesticides than any of the plant foods." Pesticides end up in the environment, then in the animal, and then in you. When eating organic beef you’ll know exactly what is—and what isn’t—getting into your system.

Milk

The fat in dairy products is another haven for pesticides, antibioltics, and bovine growth hormones. These get passed on to you through commercial milk, cheese, and butter. Organic dairies do not use chemicals or growth hormones like rGBH or rbST.

Coffee

Many of the beans you buy are grown in countries that don't regulate the use of chemicals and pesticides. Look for the Fair Trade Certified label on the coffee package or can; it will give you some assurance that chemicals and pesticides were not used on the plants. It will also mean that fair prices were paid for the end product in support of the farm that supplied the coffee, and that the farm workers are treated fairly.

Peaches

Forty-five different pesticides are regularly applied to these delicately skinned fruits in conventional orchards. Can't find organic? Safe alternatives: Watermelon, tangerines, oranges, and grapefruit.

Apples

Scrubbing and peeling a fruit doesn't eliminate chemical residue completely so it's best to buy organic when it comes to apples. Organic apples taste sweeter than conventionally grown, too. Can't find organic? Safe alternatives: Watermelon, bananas, and tangerines.

Sweet Bell Peppers

Peppers have thin skins that don't offer much of a barrier to pesticides. They're one of the most heavily sprayed vegetables out there and may be coated with nearly 40 commonly used pesticides meant to keep them insect-free. Can't find organic? Safe alternatives: Green peas, broccoli, and cabbage.

Celery

Celery has no protective skin, which makes it almost impossible to wash off the twenty-nine different chemicals that are used on conventional crops. Can't find organic? Safe alternatives: Broccoli, radishes, and onions.

Strawberries

On average, strawberries receive a dose of up to 500 pounds of pesticides per acre. If you buy strawberries out of season, they're most likely imported from countries that use less-than-stringent regulations for pesticide use. Can't find organic? Safe alternatives: Blueberries, kiwi, and pineapples.

Lettuces

Leafy greens are frequently contaminated with what are considered the most potent pesticides used on food. Can't find organic? Safe alternatives: Cabbage, cauliflower, and Brussels sprouts.

Grapes

Imported grapes run a much greater risk of contamination than those grown domestically. Vineyards can be sprayed with 35 different pesticides during different growth periods during the season and no amount of washing or peeling will eliminate contamination because of the grape's permeable thin skin. Can't find organic? Safe alternatives: Blueberries, kiwi, and raspberries.

Potatoes

America's popular spud ranks highest for pesticide residue. It may also be tainted by fungicides added to the soil for growing. Can't find organic? Safe alternatives: Eggplant, cabbage, and earthy mushrooms.

Tomatoes

The standard regimen of pesticides used on conventionally raised tomatoes numbers 30. Their easily punctured skins are no match for chemicals that will eventually permeate the whole tomato. Can't find organic? Safe alternatives: Green peas, broccoli, and asparagus.

If the cost of buying all organics isn't within your budget, fear not. Check out The Daily Green's top ten list of fruit and vegetables you don't need to buy organic, with tips for buying, cleaning, storing, and using them in delicious recipes.

//www.thedailygreen.com is the new consumer's guide to the green revolution. From saving money to saving the planet, you'll find ideas, recipes, news and more every single day. Reprinted with permission of Hearst Communications, Inc.

Save on Sustainable Foods: 10 Foods You Don't Have to Buy Organic
A short list of foods that retain the least amount of pesticide residue

By Karen Berner

Not all of us can afford to go 100% organic. One solution? Choose conventionally grown foods from the list below. These are fruits and vegetables that retain the least amount of pesticide residue so you can save your organic dollars for those foods that are laden with the highest amounts of pesticides, chemicals, additives and hormones.

Asparagus

Choose: Look for firm spears with bright green or purplish compact tips. Plan on a 1/2 pound per person and for more uniform cooking, select spears of a similar thickness. Store in the refrigerator vegetable crisper and give them a good rinse before using (even if you're going to boil them.) Recipe to try: Asparagus Gratin.

Avocados

Choose: Look for avocados that are still somewhat unripe and firm to the squeeze; they'll ripen nicely on your kitchen countertop in a couple of days. Store at room temperature. Although you'll be using only the meat of the avocado, it's always a good idea to rinse them before you slice them open. Recipe to try: Avocado and Ham Sandwiches.

Bananas

Choose: There are basically 3 stages to a ripening banana. You'll want to choose them according to how you're going to use them. Chosen green, where the peel is pale yellow and the tips are green, their taste will be somewhat tart. These work best for frying or baking in a pie. Chosen at their next stage of ripeness where the peel is mostly all yellow, the pulp will still be firm but their starch content will have started to turn to sugar. These also work well in pies and tarts. In the last stage of ripeness, the skins will show signs of brown spots with the peel a deeper yellow color. This is when they're sweetest and work well mashed and added to baked goods like banana bread recipes. Store at room temperature. If they're unripe, you can place them in a brown plastic bag to ripen. Give the bananas a quick rinse and dry before you peel them. Recipe to try: Banana-Oat Bread.

Broccoli

Choose: Look for tightly bunched flower buds on the broccoli stalks that are immature. In other words, try not to buy them if their little yellow flowers have opened. Color-wise, the broccoli should be deep green and the stalks should be firm and not rubbery. Before use, wash in a cool water bath and change the water a couple of times in the process. Store in the refrigerator crisper. Recipe to try: Broccoli-Cheese Polenta Pizza.

Cabbage

Choose: Look for cabbage heads whose leaves are tight and be sure the head is heavy for its type and firm. For most cabbage varieties, you'll want to make sure their outer leaves are shiny and crisp. Savoy is the exception to this rule as it forms a looser head and the leaves grow crinkly naturally. You'll want to avoid any with leaves that show signs of yellowing. Bok choy (not to be confused with "Chinese cabbage") should have deep green leaves with their stems a crisp-looking white. Discard the outer leaves of a cabbage before using. You can wash and spin most cabbage leaves just like you do salad greens. Store in the refrigerator crisper. Recipe to try: Asian Coleslaw.

Kiwi Fruit

Choose: Here's where your nose plays an important part when choosing fresh fruit. Sniff out kiwis that smell good. They should be plump, and yield to a squeeze like that of a ripe pear. Steer clear from those with moist areas on their surface or have any skin bruising. If unripe kiwi are all that are available, simply take them home and place them in a paper bag at room temperature with other fruits that need more time, such as bananas or pears. Store in the refrigerator crisper. Recipe to try: Blueberry-Kiwi Tarts.

Mango

Choose: Depending on the variety of melon, look for those that are bright in colors such as red, yellow, or orange. It should have a distinctive "fruity" smell. If there's no ripe fruit aroma—steer clear. Mangoes should be slightly firm but yield to your touch somewhat as the softer the mango, usually the sweeter it is. If the mango is too soft, there's a good chance that it will be rotten inside. Store in the refrigerator crisper. Recipe to try: Cuban Black Bean Soup with Mango Relish.

Onions

Choose: Look for onions that are firm, have a distinctive "oniony" smell that's not overpowering, and show no visible signs of damage or soft spots. Store in a cool dry place or in the refrigerator. Recipe to try: Caramelized-Onion and Gruyere Tarts.

Papaya

Choose: Papaya colors usually range between yellow and green. Look for those that are slightly soft and show no signs of bruising or appear shriveled. If they're not fully ripened, you can toss them in the brown bag along with your underripened kiwi fruit, peaches, and pears. Once they're ripened, store in the refrigerator crisper. Recipe to try: Avocado and Papaya Salad with Lime Dressing.

Pineapples

Choose: Although tempting, this is one fruit that you won't want to choose if it has a strong, sweet smell. This usually means that the pineapple is overripe and has even begun to ferment. Like all other fruits, avoid any that have soft spots or in the case of a pineapple, damage to the rind. Store in the refrigerator crisper. Recipe to try: Pineapple Coffee Cake.

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