Avocados Are the Winners Again But There's One Fruit You Should Not Eat!...The Dirty Dozen & The Clean Fifteen, 2014

Yes, avocados, consistently, have the least amount of pesticide residue on them but beware of conventional apples! To find out the status of the rest of he fruits and vegetables, take a look at this years list: The Dirty Dozen and The Clean Fifteen, 2014

Organic produce can still be more expensive, even though some stores actually have certain items labeled with the same, or even lower prices than their conventional varieties. This is wonderful news and it's due to the higher and higher demand for organic foods, which allows for the cost to come down. Better yet, if you visit your local farmers market, chances are, you'll be able to pick up all of your favorites for a lot less and, most likely, they will be organic, or at least pesticide-free! Still, for those days when you can't find organic varieties or they are just too expensive for your budget, here's how to make a decision as to when to spend the extra dollar and when it's less of a worry to go with the conventional version because the have less pesticides on them.

….the lists are out and the fruits and vegetable on them are very similar to those on the lists from previous years so, if you've been shopping with them in mind, you will not need to get used to a lot of different items.

The Dirty Dozen*, Plus...

1.  Apples

2.  Strawberries   

3.  Grapes    

4.  Celery 

5.  Peaches

6.  Spinach     

7.  Sweet Bell Peppers

8.  Nectarines (imported)

9.  Cucumbers      

10. Cherry Tomatoes

11.  Snap Peas (imported)           

12. Potatoes 

13. Hot Peppers  

14. Blueberries (domestic)

15. Lettuce  

16. Kale & Collard Greens

 ...and The Clean 15

 1.  Avocados           

 2.  Sweet Corn**

 3.  Pineapples

 4.  Cabbage 

 5.  Sweet Peas (frozen)

 6.  Onions

 7.  Asparagus 

 8.  Mangoes 

 9.  Papayas             

10. Kiwi

11. Eggplant           

12. Grapefruit             

13. Cantaloupe 

14. Cauliflower    

15. Sweet Potatoes         

*NOTE: Forty-eight produce items were examined by the Environmental Working Group (EWG) for pesticide residue. The "Dirty Dozen" is simply the top 12 of that list, meaning, highest in pesticide residue and the "Clean Fifteen" are those starting at the bottom of the list, with the least amount of chemicals left on them.

**If you live in the U.S. almost all corn (~ 85 %) you will find is Genetically Modified (GMO). Unless it's certified organic, you won't know whether what you're buying has or hasn't had its DNA "tempered with". Therefore, even though they're on the "clean" list, I don't recommend conventional corn....due to a lack of regulations. 

There are a lot of people working really hard on changing this and make it into a law to label GMO produce. Please take your time and do some research and consider signing petitions for the sake of your and the planet's health. There are a number of them to sign at:

http://www.centerforfoodsafety.org/take-action#

Produce list reference: http://www.ewg.org/foodnews/list/

Avocado-Seaweed Salad…"Arame Style"

Who eats enough minerals?…..I mean, I don't even know if that's possible. Anyway I'm always on the lookout for more. Truth be told, while I love miso soup (here's a recipe, if you'd like to make some) and nori rolls, and eat dulse regularly, I don't really eat any of the other seaweeds much. Even so, every now and then, I have my moments when I'm inspired to reach for a different kind and here's the result of one of those moments documented…

With fresh spring onions and crisp Persian cucumbers added….mmmm…what's there not to like!?

Arame Salad

Ingredients:

avocado
cucumber
red radishes

arame
green onions / spring onions

For the dressing

rice vinegar / umeboshi plum vinegar

sesame oil / tahini
water

black sesame seeds
chili flakes
salt, if desired

Why Eat Arame?

Seaweeds, in general, are a nutritional powerhouse. They are very rich in minerals (calcium, magnesium, iron, zinc), are the greatest sources of iodine, have incredible healing properties, and are alkalizing foods. They have cancer-fighting properties, especially when it comes to "estrogen-induced" cancers, such as breast cancer, for example…..And, as if that wasn't impressive enough, they're anti-inflammatory, anti-viral, full of antioxidants, and are a wonderful food group to make friends with if you want beautiful skin!

Arame is rich in vanadium, a trace mineral that is important for supporting the body's ability to metabolize carbohydrates and regulate blood sugar levels. Other great sources of vanadium in the raw foods kingdom are dulse, cinnamon, and cacao.

Preparation

1. Soak the arame in water for at least 10 minutes and up to half an hour (Save the soaking water for soups or to give it to your plants! It's very rich in nutrients, especially minerals.)

2. Make the dressing by mixing equal amounts of oil / tahini and vinegar and adding some water if necessary to "thin it" to achieve the desired strength. Add salt and chili flakes if you prefer and mix in some sesame seeds. Put it aside.

3. Slice the onions thinly and put them aside to "breathe".

3. In the meantime, slice / chop up the rest of your vegetables and place them in a bowl.

4. Cut the avocado in halves, remove the pit and score them lengthwise and crosswise so that you end up with little cubes, then, using a large spoon, scoop out the fruit and add it to the veggies.

5. Drain the arame and toss everything in a bowl with the dressing. Serve on plates and sprinkle with more sesame seeds.

Remineralized.

♥

The No-Nut, No-Machine !!! Chocolate Mousse Pie

Yep, you can just whip it up by hand and make no mess at all….fast track to chocolate heaven! :)
I just wish my grandma was here. This kind of pie would be a perfect way to celebrate her 86th birthday today! I love you so much, grandma! ♥

Avocados are one of the creamiest fruits and they:
- are a complete protein!
- are a great source of calories with healthy monounsaturated fats, which are easily burnt for energy
- have anti-inflammatory qualities
- are a rich source of B vitamins, including folate (B9), and vitamin C
- are an amazing source of pantothenic acid and minerals such as potassium, copper, magnesium, manganese, and phosphorus
- are a good source of fiber

……All of which translates into their being a wonderful food for your skin, bones, heart-health, and supporting a healthy pregnancy.

With cacao being the second main ingredient, giving you loads of antioxidants and minerals, you can't go wrong with something so delicious, so good-for-you, and so quick and easy to prep...

Avocado Chocolate Mousse Pie

Ingredients:

(Makes 1 mini pie)

Crust

2 Tbsp coconut butter

2 Tbsp coconut flour*

2 Tbsp shredded coconut

maple syrup (as needed)

Filling

1 avocado

3 Tbs + 2 tsp cacao powder

2 Tbsp maple syrup

1 Tbsp coconut oil

vanilla

tiny pinch of salt (optional)

dash of cayenne pepper (optional)

Optional garnish: sliced fruit, dried fruit, chopped nuts, coconut flakes

*Feel free to use almond flour instead of coconut flour, if you'd like, or make a more common, nut & date (or any dried fruit) base, like the one here, for a cashew creme pie.

To Prepare:
1. Place the coconut oil in a dish that you can place in hot water and let it sit till it's melted (unless it's warm where you are and it is already in liquid form)
2. Mix the crust ingredients in a small bowl simply using a fork and press it into a tiny pie shell or a shallow bowl
3. Scoop out the avocado, mesh it with a fork and whip it into a smooth consistency as much as you can
4. Mix in the maple syrup and the coconut oil (make sure it's not hot) and little by little, add the rest of the ingredients while stirring it until you get a homogenous filling.
5. Taste test and add more sweetener, etc. to your liking
6. Pour the filling into your crust, decorate if you like, and place the pie in the refrigerator for an hour or so before serving.

Note: this also goes for a chocolate pudding recipe so if you have extra filling you're in luck. Gooble it up right away or chill it for a treat later.

Sweet ♥

D.