EWG's Shopper's Guide to Pesticides in Produce

The powerhouse information website, Environmental Working Group(EWG), lists the Shopper's Guide to Pesticides in Produce, on its website. Here is their eye-opening explanation for why all of us should carry this guide (which is downloadable on the website-just click on the link above):

"An EWG simulation of thousands of consumers eating high and low pesticide diets shows that people can lower their pesticide exposure by 90 percent by avoiding the top twelve most contaminated fruits and vegetables and eating the least contaminated instead. Eating the 12 most contaminated fruits and vegetables will expose a person to nearly 20 pesticides per day, on average. Eating the 15 least contaminated will expose a person to a fraction over 2 pesticides per day. Less dramatic comparisons will produce less dramatic reductions, but without doubt using the Guide provides people with a way to make choices that lower pesticide exposure in the diet."

In a nutshell, here is the list:

12 Most Contaminated. Buy These Organic
Celery
Peaches
Strawberries
Apples
Tomatoes
Nectarines (imported)
Sweet Bell Peppers
Spinach
Cherries
Potatoes
Grapes
Cucumbers
Hot Peppers

Plus:
Kale/Collard Greens
Summer Squash and Zucchini


15 Least Contaminated
Onions
Avocados
Corn
Pineapples
Mangos
Sweet Peas (frozen)
Asparagus
Kiwi
Cabbage
Eggplant
Cantaloupe
Watermleon
Grapefruit
Mushrooms
Papayas
Sweet Potatoes


Because this website does such a spectacular job of detailing specific information on pesticides and produce, as well as answering basic questions, I defer to the link above. I highly recommend you browse the site and download the shopping list as a pdf file or as an app to your smartphone.

I also found this list from a back issue of "Taste for Life":

Top 10 Toxic Foods:
1. Butter
2. Salmon
3. Spinach
4. Strawberries
5. Cream Cheese
6. Raisins
7. Apples
8. Pickling Cucumbers
9. Summer Squash
10.Green Peppers

What is the Big Deal About Chia Seeds?

Blueberry-Chia Seed Jam
(see recipe below)

You can't walk into many grocery stores these days, even your mainstream ones, without seeing an end cap display for CHIA SEEDS.  These powerhouse edible seeds can be found in everything from simple baked goods and smoothies to puddings, and even kombucha drinks.

Those of us that were adults or grew up in the 70s or 80s surely remember or even had the "Ch Ch Ch Chia Pet" novelty planters which showcased the chia sprouts.  It is the seed, however, that has historically been the important part of the desert plant Salvia hispanica.  The seeds were a main component in both Aztec and Mayan diets and were the basic survival ration of Aztec warriors as a means to boost energy and increase stamina (the word "chia" is derived from the Mayan language and means "strength").  Now we know why the modern popularity of chia seeds started with endurance athletes and has now found its way to us mere mainstream mortals :)

Here is the Clif Note version of why you should add these tiny black or white seeds to your daily diet:

• chockful of fiber-5 grams in just one tablespoon.  It is the fiber that causes the seeds to swell when combined with water, creating chia gel.  Whether the seeds are raw or gelled this is what is keeping you full longer than most seeds (actually has a name for this process: hydrophilic action!)
• very rich in omega-3 fatty acids.  Not as much as an animal-based source such as salmon or grass-fed beef, but for vegans or non meat eating individuals, it's better than nothing :)
• loaded in antioxidants which means the seeds don't go rancid and can be stored for long periods (unlike flax seeds) and fight free redicals, which can damage us at the cellular level causing everything from heart disease to cancers.
• high in minerals calcium, phosphorus, magnesium, manganese, copper, iron, niacin and zinc. Whew!  That's a lot of minerals!

If you want to learn more Dr. Weil has one of the best articles on chia seeds and this article details 11 proven health benefits of the tiny seeds.

Here is any easy recipe to get you started.  My 10 year old picked up my current issue of Taste for Life and whipped up a batch of Blueberry-Chia Seed Jam an hour before she headed to bed.  It is not too sweet (hint: low in sugar-which is honey, a natural sweetener) so you really taste the in-season blueberries. The chia seeds stand in for pectin, a common thickening ingredient for jams.  We were all slathering it on a piece of gluten-free toast this morning;)

1 1/2 Tbsp chia seeds
3 Tbsp water
1 3/4 c blueberries
1 Tbsp lemon juice
2 Tbsp honey
1 tsp vanilla extract, optional

1. Combine chia seeds and water in a small bowl. Let soak for 10 minutes. 2. Mash blueberries in a small pan with a large spoon. Add lemon juice and honey and simmer mixture over a medium-high heat for 5 minutes. 3. Remove pan from heat. Whisk in vanilla extract, if using, and soaked chia seeds until mixture is well combined. 4. Transfer jam to an airtight container. Store in the fridge and enjoy within a week. The jam can also be frozen and stored in the freezer for up to one year.

You can also try Cranberry-Coconut Chia Pudding.  It's one of the Featured recipes on The Whole Meal.  My family can not get enough!  It's similar in taste and consistency to rice or tapioca pudding.

Once you get the hang of cooking with chia seeds, it'll be easy to tweak these recipes, as well as create your own (think smoothies next).  You and your family's health will thank you!

Now You Know: How to Boil an Egg

Bon Appetit's recent advice on how to boil an egg is spot on!  Boiling an egg is something that seems simple to do, but in reality, most (including myself for many years) really have no idea of how long to hard boil an egg. Then you have the dilemma of deciding whether or not to let it sit in an ice bath.

My favorite part of this article is the cool chart, which shows you what a egg looks like boiled for varying minutes, as well as links to recipes that suit each level of cooked egg.  It's everything you ever wanted to know about perfect soft and hard boiled eggs...and then some! Check out the chart and article for yourself.

Easy No Cook End-of-Summer Recipe for Your Abundance of Tomatoes

End of August and September, for most of us, are transitional months; we are still reaping the rewards of summer- warm days and produce from our gardens, but we are more mindful of fall- back to school schedules and menu planning.  This is one of my favorite summer recipes that transitions well into the beginning of fall.  I have been making this recipe since 2005 when I first discovered it in my July issue of Cooking Light.  I think I cheated the first time and used a large can of Muir Glen's fire roasted chopped tomatoes, and it was still amazing. But since your gardens and  farmer's markets still carry really great tomatoes right now, I highly suggest using fresh for the best taste bud sensation. It's great with a simple addition of a crisp salad and the best whole grain loaf bread you can find to sop up this addictive sauce.


Spaghetti with Peppery No-Cook Tomato Sauce

Strong ingredients--like pungent cheese, sharp olives, fruity olive oil, and briny capers--give this pasta sauce plenty of flavor so there's no cooking necessary. Quickly peel tomatoes by plunging them into the boiling pasta water (before adding the pasta) for 20 seconds; remove with a slotted spoon, and quickly rinse under cold water. The skins will slip right off.

1 pound uncooked spaghetti
2 cups chopped seeded peeled tomato (about 5 medium tomatoes)
1 cup (4 ounces) crumbled ricotta salata or feta cheese
1/3 cup chopped pitted kalamata olives
1/4 cup capers
1 1/2 tablespoons extravirgin olive oil
3/4 teaspoon salt
1/2 teaspoon black pepper
4 garlic cloves, minced


Cook pasta according to package directions, omitting salt and fat. Drain.
Combine tomato and remaining ingredients in a large bowl. Add pasta, and toss well to combine. Serve immediately.

Yield: 8 servings (serving size: about 1 1/3 cups)


NUTRITION PER SERVING

CALORIES 330(29% from fat); FAT 10.7g (sat 3.9g,mono 3.9g,poly 1g); PROTEIN 11g; CHOLESTEROL 15mg; CALCIUM 48mg; SODIUM 685mg; FIBER 2.8g; IRON 1.3mg; CARBOHYDRATE 48.2g