If you’re an organic-conscious shopper, then you probably already know about the “Dirty Dozen.” If you’re stumped (or even if you’re not), then read on to learn about the 12 fruits and veggies that you should NEVER purchase inorganic.
The “Dirty Dozen” is a list of fruits and veggies that is paired with the “Clean 15” — 15 veggies and fruits that are okay to purchase non-organic. Both lists are published by the Environmental Working Group (EWG) — a “non-profit, non-partisan organization dedicated to protecting human health and the environment.”
When it comes to the “Dirty Dozen,” you’ll want to steer clear unless they’re organic or they have been washed thoroughly. Why is this? Turns out that the Environmental Protection Agency (EPA) qualifies certain fruits and veggies that still have pesticide residue on them. While the residue is very small, the EWG “believes that the federal standards are insufficient” and creates this list to help educate and notify the public.
The “Dirty Dozen” for 2019 includeStrawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes.
With that said, the fruits and vegetables that wind up on the “Dirty Dozen” list aren’t bad for you, they are simply more likely to have pesticide residue. Therefore, simply purchase these food items organic! If you can’t afford organic, make sure to properly wash them using these guidelines set forth by the Food and Drug Administration (FDA).
To get you excited about the “Dirty Dozen”, here are 15 recipes from the Food Monster App that use fruits and veggies from the list.
1. Strawberry Smoothie Bowl
Source: Strawberry Smoothie Bowl
It doesn’t get better than this! This Strawberry Smoothie Bowl by Maryke Wylde is chock full of vitamin C-rich strawberries, healthy-fat filled coconut yogurt, and dairy-free almond milk. Perfect to start or end your day!
2. Classic Spinach Crepes
Source: Classic Spinach Crepes
Spinach is definitely a plant-based dieters staple and yet it is also included in the “Dirty Dozen.” Wash your spinach thoroughly and then make these Classic Spinach Crepesby Helyn Dunn. Using a mixture of savory and sweet ingredients — cashews, dates, nutmeg versus onion powder, shallots, and spinach — this simple, light, and nutrient-dense meal will quench all your cravings.
3. Watermelon Quinoa Kale Salad
Source: Watermelon Quinoa Kale Salad
Watermelon salads are all the rage this summer and this Watermelon Quinoa Kale Salad recipe by Lauren Kirchmaier doesn’t disappoint. While kale may be on the “Dirty Dozen,” mix up a few leaves of the organic brand with fiber-rich quinoa, refreshingly sweet watermelon, and a unique mixture of spices and herbs.
4. Sweet Nectarine and Almond Bread
Source: Sweet Nectarine and Almond Bread
Nectarines are a sweet treat on a hot summer day, yet remember to give them a little bath beforehand. This Sweet Nectarine and Almond Bread recipe by Jessica Bose combines the intensely sweet flavor of nectarines with mild almonds to make a wonderfully rich treat for morning, noon, or night.
5. The Perfect Apple Pie
Source: Perfect Apple Pie
Apples — another “Dirty Dozen” winner — are unique in that they offer a special gut-friendly fiber called pectin. This Perfect Apple Pie recipe by Gabrielle St. Claire is a classic way to integrate organic or well-washed apples into your day.
6. Cinnamon Spiced Apple and Grape Salad
Source: Cinnamon Spiced Apple and Grape Salad
If you were surprised to see apples on the “Dirty Dozen,” then you probably didn’t expect grapes either! This Cinnamon Spiced Apple and Grape Salad recipe by Danielle Joy mixes two of the “Dirty Dozen” veteran fruits to make a bright and colorful salad perfect for a light lunch or dinner.
7. Peach Preserves
Source: Peach Preserves
Along with nectarines, peaches are one of the “Dirty Dozen” fruits. Remember, buy organic or wash thoroughly and then try out this super simple Peach Preserves recipe by Rebecca Blackwell. Only three ingredients are necessary — peaches, sugar, and lemons — and a few eight-ounce jelly jars. Wash, cook, preserve and enjoy all winter long!
8. Creamy Buckwheat Porridge With Cherry Currant Jam
Source: Creamy Buckwheat Porridge With Cherry Currant Jam
Cherries aren’t simple little sweet delights, they also have a slew of health benefits including decreasing inflammation, lowers blood sugar levels, improves memory, and has even been shown to aid in cancer prevention! So, don’t cut these beauties out of your diet just because they’re on the “Dirty Dozen”! Once again … buy organic or wash thoroughly! Try them out in this Creamy Buckwheat Porridge With Cherry Currant Jam recipe by Claire Ragozzino, which is an energizing, satiating, and incredibly delicious way to start your day!
9. Pear Cashew Cheese
Source: Pear Cashew Cheese
While pears make the “Dirty Dozen” list, along with their similar compatriot’s nectarines and peaches, you can still enjoy them with a bit more forethought. You’ve probably heard of almond cheese, macadamia cheese, even walnut cheese, but have you heard of cheese made from pears? Try out this Pear Cashew Cheese recipe by Agnieszka Raven Szmatola, which uses a base of cashews mixed with lime, tahini, almond butter, cardamom, cinnamon, and pears for an incredibly rich, healthy-fat filled, and delicious cheese alternative.
10. Fusilli With Heirloom Tomatoes
Source: Fusilli With Heirloom Tomatoes
Ripe, juicy, and just coming into season, tomatoes are a “Dirty Dozen” veteran. This Fusilli With Heirloom Tomatoes recipe by Adam Merrin and Ryan Alvarez will get you back into the game cooking with heirloom tomatoes that have been thoroughly washed or that you bought organic.
11. Pickled Celery
Source: Pickled Celery
Celery has recently stepped into the spotlight as juicing celery has quickly become a plant-based dieters favorite! Yet, what about pickling this “Dirty Dozen” list honoree? This Pickled Celery recipe by Magdalena Pienkos is super simple with only four ingredients — celery, basic brine, red pepper, and garlic — and a little patience.
12. Potato Leek Quiche
Source: Potato Leek Quiche
Leeks are an oft-forgotten and yet incredibly savory ingredient that every plant-based eater should at least try once. Yet, leeks aren’t the “Dirty Dozen” veggie in this recipe, it’s potatoes! Make sure to really scrub those spuds before using them, such as in this Potato Leek Quiche recipe by Nele Liivlaid, which uses potato, leek, and carrots for the quiche along with a slew of herbs and spices.
13. Strawberry Banana Oatmeal
Source: Strawberry Banana Oatmeal
Instead of a strawberry smoothie bowl, try this Strawberry Banana Oatmeal recipe by Kirsten Kaminski to shake things up, yet still reap the vitamin and mineral benefits of these lovely little fruits. Energizing, nutrient-dense, and satiating, this strawberry-based oatmeal is a great way to start your day!
14. Mac and Cheese With Mushrooms, Peppers, and Spinach
Source: Mac and Cheese With Mushrooms, Peppers, and Spinach
Mac and cheese was most likely one of your favorite meals growing up. This Mac and Cheese With Mushrooms, Peppers, and Spinach recipe by Gin Butters is a great way to integrate your childhood back into your diet in a healthy and vegan way! Plus, you’ll get a healthy dose of spinach (one of those “Dirty Dozen”) along with mushrooms and peppers.
15. Creamy Kale Smoothie
Source: Creamy Kale Smoothie
One more kale-based recipe to really get you craving this dark leafy nutrient-dense green! This Creamy Kale Smoothie recipe by Nikki Stokes is a meal all to itself with black kale, avocado, mango, and banana. Filled with all the nourishing vitamins and minerals you could ask for, this is a great smoothie to start your day, get you through that midday lull, or even finish off the day when you don’t have the time to make a full meal!
We also highly recommend downloading ourFood Monster App, which is available foriPhone, and can also be found onInstagramandFacebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!
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