Every year the Environmental Working Group releases a list that they call the “dirty dozen”. This is a list of the fruits and vegetables that contain the most pesticide residue. I love referencing this because to buy everything organic is not an affordable option for many of us. The dirty dozen list serves as a starting point of knowing how to prioritize our organic purchases to make the biggest impact.
Here is what made the list this year:
- Strawberries. Rose’s favorite fruit in the whole wide world is a strawberry. We easily go through a container each week. If your kiddo is the same, make this an organic purchase priority. In my area, fresh can run you $5-6, so consider frozen to make it more affordable. Hint: I also buy organic strawberry jelly for biscuits or PB&J, so remember to extend the purchasing beyond the fruit itself.
- Spinach. We don’t go through spinach near as fast as we do strawberries…shocking I realize. But, I do use it regularly in my morning smoothies. My go-to is the prewashed packs from Wal-Mart or Kroger to keep things easy.
- Kale, Collard & Mustard Greens. Being from the south, I’m a bit ashamed to say that I don’t know how to cook greens….sorry, mom! But, I do love a kale salad or in my smoothie to switch it up a bit. When buying fresh kale, make sure to soak it, remove the stems, and massage the leaves to make the texture a bit more palatable.
- Grapes. This is a biggie especially with young kids in the house. Organic grapes can run around $8 for 2lbs, so I don’t get them every week but I do rotate them in at least once a month. As with strawberries, don’t forget to get organic grape jelly.
- Peaches. You may be noticing the trend by now, things with a soft and edible exterior tend to hold the most pesticide residue. That may help you if you forget this list on your next shopping trip.
- Pears. Pears are another staple for my morning smoothie. Skip the canned variety and buy fresh organic ones so you get the benefit of eating the skin.
- Nectarines. I’ve actually never purchased a nectarine, but it is similar to a peach.
- Apples. We go through lots of apples in our house. The cheapest way to get organic is to buy them in 5lb bags vs individually. Don’t forget the organic applesauce!
- Bell & Hot Peppers. Great for snacking or easy weeknight fajitas. Kroger offers a bagged trio of organic bell peppers. If you only need one, chop the rest and store them in the freezer.
- Cherries. Organic cherries are quite difficult to find. Whole Foods has a frozen option that’s much cheaper than when you can actually find them fresh.
- Blueberries. Frozen is your budget-friendly method here!
- Green Beans. I love fresh green beans vs canned. If that’s a bit too expensive, go with the frozen ones. Recipe idea: Saute 1/2 sliced red onion in some olive oil, then add about a cup of Italian dressing (recipe here), and fresh green beans. Cook until soft and then top with feta. You’re welcome in advance!
Tips:
- Remember that one swap is better than none at all. Figure out what you can fit into your budget and don’t stress about what you can’t. Start small and slowly integrate as you’re able.
- Make your meal plan and shopping list for each week. Pick one of these to add in and then mindfully select options that aren’t on the list to save money. Bananas, pineapple, carrots, oranges, broccoli, etc. It’s easy to balance the organic and non-organic if you plan ahead.
