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The Dirty Dozen

Have you wondered which foods to eat organic and which to eat conventional?

Below are the list of the Dirty Dozen, the 12 foods that should ALWAYS be bought Local or Organic!

(F.Y.I. I always choose local before organic as they will be the freshest)


I also recommend to search this blog to see a list of the most popular foods to understand:


1. How to Choose
2. How to Store
3. How to Prepare



The Dirty Dozen List

These foods have an average of 50 different chemicals in them that CANNOT be washed off.


1. Celery

2. Peaches

3. Strawberries

4. Apples

5. Domestic Blueberries

6. Nectarines

7. Sweet Bell Peppers

8. Spinach, Kale, Collards

9. Cherries

10. Potatoes

11. Imported Grapes

12. Lettuce




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Pretty Pumpkins

Benefits

One of the best detoxifying fall foods are Pumpkins! They are not as jam packed with nutrients at pumpkin seeds are, but they do have a great ability to lower cholesterol. With their big source of antioxidants like vitamin E and lignans that can also protect the bodies cells and reduce inflammation.

How to Choose and Keep

Most pumpkins sold this time are for look and decorating not eating. Ask your grocer if they have any “pie pumpkins.” They will be smaller and flatter. Knock on the pumpkin to test for ripeness. A hollow sounds means its good to cut into. The vine attached to the pumpkin should also be brown and died. Store inside away from direct sunlight. If you don’t want to go that route, look below for buying in the can form.

Preparation

Clean the outside thoroughly and cut. Roast at 400 degrees for about 40 minutes or more. If you are purchasing from a can make sure it is organic and B.P.A free. The other kinds leach bacteria into the pumpkin! I like Farmer’s Market brand. Buy “canned pumpkin” for breads and muffins and “pumpkin pie” for pies.

Nutrients

Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Niacin, Choline, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper, and Manganese.

Action Steps

1. Cut your favorite pumpkin up yourself and bake like squash.

2. Make this awesome recipe from my other blog: Tracy’s Paleo Journey Mini pumpkin banana muffins! Sugar, Dairy and grain free! So indulge all you like!

CLICKHERE

(Resources: www.nutritiondata.com)

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Bad Ass Bananas

Benefits

If you’re angry or irritated before you put your fists up take a bite of a banana. This convenient fruit helps balance the serotonin in your brain, helping you to keep cool. They are one of the best hangover helpers too, as they have vital nutrients (B & C Vitamins as well as potassium) to stabilize the deficient and dehydrated body. It is best to actually eat the banana before you go to bed to really help. If this isn’t enough the potassium will also help lower your blood pressure. A banana a day will keep the Dr away too! The fiber, digestive enzymes and probotics in bananas will keep your digestive system regular.

How to Choose and Keep

Make sure to choose ones according to when you are going to consume. The greener they are the more unripe they will be as well. To accelerate the ripening process keep them in a paper bag (an apple in with it will help ripen even faster). Take extra care when storing at room temperature, as bananas are very fragile.

Preparation

You can enjoy just by peeling or even freeze the bananas. If you are freezing make sure to peel and store wrapped in plastic. Use in smoothies or even make some ice cream with frozen bananas, coconut milk, vanilla, strawberry preserves, or cacao powder. It is delicious! Let them become very ripe and make some banana bread. Oh so yummy!

Nutrients

Vitamin B6, Vitamin C, Manganese, Fiber, Potassium

Action Steps

1. Use some bananas in a baking recipe. Try out my Banana Muffins!

2. Miss my Paleo Blog post this week? Make some awesome Banana Chips!

3. Spread some of you favorite nut butter on a banana and enjoy as a power snack.

(Resources: O Magazine, www.whfoods.com)

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Perfect Pumpkin Seeds

Benefits

One of the best fall detoxifying foods. Pumpkin Seeds have one of the largest sources of the mineral zinc, which can boost your immune system. With their big source of antioxidants like vitamin E and lignans that can protect the bodies cells against free radical damage.

How to Choose and Keep

You can use the seeds from a pumpkin and roast immediately or choose raw pumpkin seeds in the bulk bins at the store. Store in an airtight container in the fridge. They will stay fresh for a couple months.

Preparation

Roast at 200 degrees for about 20 minutes. You can also just sprinkle on items. Look at action steps below.

Nutrients

Manganese, tryptophan, magnesium, phosphorus, copper, protein, zinc, and iron.

Action Steps

1. Cut your favorite pumpkin for Halloween and roast the seeds at 200 degrees with some sea salt.

2. Keep some raw pumpkin seeds in your fridge and sprinkle on your salads and stir-fry.

(Resources: www.whfoods.com)

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Beneficial Beets

Benefits

 

With their full list of benefits beets are very special. They contain phytonutrients called betalains, which offer antioxidant, anti-inflammatory and detox qualities. The betalains is where the red/purple color of the beet and stems of beet greens come from. Another big benefit is that beets can help tremendously with the health of the eyes.
 

How to Choose and Keep
 

It is best to choose beets that are medium sized and have deep color with no spots or bruises. Do not wash to store. Remove the greens, and place in a plastic bag that is wrapped tightly around them. They will keep up to 3 weeks. The greens can also be consumed. They will keep in a plastic bag about 4 days.

Preparation
 

Rinse gently under water. Try not to tear the skin. The easiest way to prepare is boiling in a covered pot for 30-40 minutes, or once you can easily poke with a fork.  After, drain (keep the water to drink or make soup with, as it has tons of nutrients) and submerge in cold water. Once they are slightly cooled rub the skin off with a paper towel and serve. If you are chilling them allow them to cool and then place in fridge. Wear gloves to help with staining, or use lemon juice to remove the stains from your skin.

You may also steam the beets for 15 minutes, with 2 inches of water in the bottom of the steamer. 

Nutrients (In order of highest percentage to lowest)
 

Folate, Manganese, Fiber, Potassium, Vitamin C, Tryptophan, Magnesium, Iron, Phosphorus, and Copper.

Action Steps
 

1. Choose some nice medium sized beets. Save the greens and sauté or boil for dinner. Cook the others and enjoy a warm beet with salt and pepper for dinner.
 

2. Chill some beets and cut up with some mandarin oranges for a wonderful beet salad.
 

3. Make BEET HUMMUS! Check out my recipe on my Paleo Diet Blog: http://tracyspaleojourney.blogspot.com
 

(Resource: www.whfoods.com)

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Crative Cabbage

Benefits

One of the most nutritious foods for its value. With it’s cholesterol lowering qualities this fiber rich food is a great addition to any meal. Other benefits include anti-inflammatory, cancer prevention, digestive support and heal cardiovascular system.

How to Choose and Keep

Choose heads that are firm and shiny. Make sure the outer leaves are not damaged; as it is likely the internal leaves are damaged too. Try to buy it fresh and avoid the precut forms. Keep cabbage cold in a plastic bag. It should keep for about 1-2 weeks.

Preparation

To get the most the nutrients out of cabbage it is best steamed. Make sure you wash thoroughly before you steam.

Nutrients

Vitamin K, Vitamin C, Folate, Fiber, Manganese, Molybdenum, Vitamin B6, Potassium, Tryptophan, Calcium, and Vitamin B1

Action Steps

1. Find a fresh head of red cabbage and use in your salad.

2. Steam some green cabbage as a wonderful side with some steamed leafy greens.

3. Find a great pigs in the blanket recipe The REAL ONE with cabbage. It’s call Halupki. Not those little hot dogs. Get one from your Grama if she has one or clickhere

(Resources: whfoods.com, food.com)

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Crazy Celery

Benefits

Do you reach for those sports drinks thinking your doing the best thing for you after working out? Better choice is celery! With no calories, no chemical and tons of vitamin C, celery can add a crazy amount of hydration and vitamins to your diet. It's most important benefits lower inflammation, decrease blood pressure and cholesterol. It is a great snack and wonderful addition to so many dishes. It is just so crazy how many amazing ways you can add celery. 

How to Choose and Keep

It is best to buy organic, as celery holds in lots of pesticides. Pick a bunch that is tight together and not splayed apart. It should look crisp and break off easily. Store in the fridge in a plastic bag or paper towel. If you are storing it cut make sure it is completely dry, as water depletes the nutrients. Make sure to wash each stalk at a time under water.

Preparation

Add celery to a homemade tuna salad, to your favorite soups, and in substitution of crackers to dip in your favorite dip or hummus. BEST is to eat a few stalks after workouts or throughout the day to stay hydrated. It is WAY better than any of those sports drinks that have chemicals in them.

Nutrients

Vitamin K, Folate, Vitamin A, Potassium, Molybdenum, Fiber, Vitamin C, Manganese, Calcium, Vitamin B2, Tryptophan, Magnesium, Vitamin B5 

Actions Steps

1. Find a nice fresh organic bulk of celery.

2. Use half the bulk and cut up to rehydrate. Eat 2 stalks after a workout for a better hydration.

3. Find a wonderful soup like Chicken Barley. Add celery, garlic, bay leaves, salt, pepper, onion and carrots to water and chicken stock. Throw into a crock-pot and let it cook for 8 hours. 

 (Resources: http://www.whfoods.com)

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Beautiful Bell Peppers

Benefits

The color can be green, red, yellow, orange, but all fantastically delicious. Red, yellow, and orange peppers all come from different seeds and are different cultivars of pepper. Red peppers are simply ripened green peppers. Green peppers are less sweet and slightly more bitter than yellow or orange peppers, with red bell peppers being the sweetest.

Compared to green peppers, red peppers have more vitamins and nutrients and contain the antioxidant lycopene. The level of carotene like lycopene is nine times higher in red peppers. Red peppers have twice the vitamin C content of green peppers. Also, one large red bell pepper contains 209 mg of vitamin C, which is three times the 70 mg of an average orange. Vitamin C is wonderful for your Adrenals!

How to Choose and Keep

Any color you choose it should be firm and vibrant. It should also feel nice and have no bumps. You can keep unwashed peppers in the fridge for about 1 week. You can also wrap in a moist paper towel to keep even fresher.
--> F.Y.I 
If you have issues with arthritis limit your consumption of peppers, as they are a nightshade vegetable. Nightshades sometimes create more symptoms.

Preparation
It is best to use to entire pepper once it is cut. You should only remove the stem right upon use. Rinse and rub under cool water to clean.

Marinated Peppers: Slice up variety of peppers and a red onion. Throw into a Ziploc bag or container and squirt your favorite marinade all over. Mix up and let marinade at least 3 hours (over night is best). When grilling your favorite food throw the mixture onto the grill with a grill basket or foil. Use as a topping for your favorite grilling items.

Stuffed Peppers: Take a pepper and cut out the middle.  Marinade over night or at least 3 hours. Brown your favorite protein or cook you favorite beans. Wrap your peppers in foil and put on the grill for about 10 minutes, consistently flipping. Add your stuffing and sprinkle on some garlic pepper and salt.

Nutrients

Vitamin C, Vitamin A, Vitamin B6, Folate, Fiber, Vitamin E, Molybdenum, Vitamin K, Potassium, Manganese, Vitamin B2, Vitamin B3, Vitamin B1, Tryptophan, Vitamin B5, and Magnesium.

 Actions Steps 

1. Try a recipe
2. Enjoy red peppers 2x during the week and get vitamin c!

(Resources: www.whfoods.com)

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Pretty Parsley

Benefits

What is it not good for ;) Parsley has so many benefits, but I feel the most important is its ability to boost your immune system and keep your ph level in your body. If that isn’t enough parsley has a huge amount of antioxidants, Folic Acid and many other vitamins to help support your heart health, protect the body against arthritis, and reduce the risk of heart disease, colon cancer, diabetes and asthma!

 

          Curly Parsley                                  Italian Parsley

How to Choose and Keep

It is always best to choose parsley fresh rather than dried. I do keep dried handy in case I run out of the fresh kind. Italian parsley has a stronger flavor than curly parsley.

Make sure when choosing fresh that the leaves are bright green and looks fresh with no wilted leaves.

Store in the fridge wrapped in a wet paper towel and loose plastic bag. It will last for about 8 days.

Preparation

Parsley is a fragile plant and should be gently washed right before it is used. I love to use fresh on top of salads. It is also amazing in Italian dishes, or even in smoothies. I also enjoy it in soups and sautés.

Nutrients

Vitamin K, Vitamin C, Vitamin A, Folate, and Iron

Action Steps

1. Choose 1 kind of fresh parsley.

2. Use half in cooking and other half raw in salads or on sandwiches.

(Resources: www.whfoods.com)

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Terrific Tomatoes

Benefits

When you think of tomatoes, most people think of lycopene. The pigmentation of the tomatoes is what provides so much of this powerful antioxidant. Lycopene is beneficial to heart health, bone health, and lowering cholesterol. Tomatoes come is many varieties of size, texture and taste. Vary the type of tomatoes you consume and you will get to know how many amazing different choices each type of tomato offers. 

How to Choose and Keep

Always pick the tomatoes that have the richest color, no cracks, no wrinkles and no soft spots. Ripe tomatoes often give off a sweet smell. When you buy canned tomatoes try to choose from those from the United States, to reduce the amount of lead in the container. Store tomatoes at room temperature and out of the sun. Usually tomatoes keep for a week. To speed up the ripening put the tomatoes in a brown paper bag with a banana or apple.  If you notice the tomatoes begin to become overripe place in the fridge for up to 2 days. 

Preparation

Always wash before serving tomatoes in anyway. Try to prepare with the seeds as much as you can, as there are lots of nutrients in the seeds. Try to cook tomatoes on cookware that is NOT aluminum as the acid interacts with the metal. 

Nutrients

Vitamin C 38.1%, Vitamin A 29.9%, Vitamin K 17.7% Potassium 12.1%, Molybdenum 12%, Manganese 10.5%, Fiber 8.6%, Vitamin B6 7%, Folate 6.7%, Copper 5.5%, Vitamin B3 5.3%, Magnesium 4.9%, Vitamin E 4.8%, Vitamin B1 4.6%, Phosphorus 4.3%, Protein 3.1%, Tryptophan 3.1%, Choline 2.8%, Iron 2.7%

Action Steps

1. Enjoy raw cherry tomatoes as a wonderful sweet snack

2. Make your own salsa. My favorite salsa is with tomatoes, red onion, cilantro, salt, lime, salt, jalapeno, apple cider vinegar, and green pepper.

3. Layer w pan with slices of zucchini, yellow squash, and tomato slices. Sprinkle on your favorite spices and bake at 350 in the oven at least 30 minutes.

(Resources:  http://www.whfoods.com)


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