| Jane Smith |
The following is an excerpt from the book Fresh Choices: More Than 100 Easy
Recipes for Pure Food When You Can't Buy 100% Organic by David Joachim and
Rochelle Davis. I thought readers of this newsgroup might find it of some
interest.
Smart Picks among Conventionally Grown Fruit
While Americans ate 28 percent more fresh fruit in 2000 than in the 1970s,
current U.S. Department of Agriculture (USDA) figures show that we could be
doing better. Less than 40 percent of American adults and only 26 percent of
children over the age of 1 eat the recommended two to five servings of fruit
a day. And there are plenty of reasons why we should try to do better.
Simply put, fruits are among the most nutritious foods on the planet. They
contain virtually no fat, and they're loaded with fiber, vitamins, minerals,
and health-protecting antioxidants. They also give you the satisfying
sweetness of sugar without the empty calories of most other sweets. And
fruit may even help you lose weight. USDA researchers recently found that
people who eat more fruit tend to have a lower body mass index (a measure of
your weight relative to your height) and lower overall weight.
So what fruits should you choose when organic isn't available? A number of
fruits tend to be low in pesticide residues and have little negative impact
on the environment. Coincidentally, they also tend to be higher in valuable
nutrients than other varieties. Here's the rundown on which conventionally
grown fruits you can choose with confidence.
Tropical Fruits
Whenever you need healthy fruit fast, reach for bananas, plantains,
pineapples, mangoes, papayas, or kiwifruits. Compared with other types of
fruit, tropical fruits are sprayed less and have lower pesticide
concentrations. They're also some of the most nutritious fruits available to
us.
One banana supplies nearly 400 milligrams of potassium. Research shows that
eating bananas a few times a week can help to lower your lifetime risk of
high blood pressure, heart attack, and stroke. Bananas are also a good
source of other electrolytes, which help to replace and regulate fluids lost
during exercise. After your next workout, replenish yourself with a banana
and some water instead of a bottle of sports drink. (Ditto when the kids
come in from a full day of play.) If you find bananas labeled "Rainforest
Alliance Certified" in your market, grab 'em. While not strictly organic,
these bananas are grown using environmentally responsible practices you can
feel good about.
Kiwis make another highly nutritious and low-pesticide choice. In fact,
kiwis contain more nutrients per calorie than any other fruit. Two kiwis
supply more potassium than a banana, as much fiber as grapefruit, and twice
as much vitamin C as an orange. These little powerhouses are also high in
glutamate and arginine, two amino acids that have been shown to help your
body secrete growth hormones that reduce the effects of aging. Plus, a kiwi
packs easily and has a refreshingly tart-sweet citrus-like flavor that kids
tend to like.
Can't find kiwis? Try mangoes instead. Mangoes are low in chemical residues
yet high in vitamin C, fiber, and beta-carotene. One mango provides 6 grams
of fiber. That's more than what you'll get in a cup of cooked oat bran.
If kiwis, mangoes, or papayas are too hard to find in your area, try
pineapple -- another tropical fruit that's usually lower-pesticide than many
other fruits. Fresh pineapple contains bromelain, an enzyme that aids
digestion by breaking down proteins. (That's one reason why pineapples go so
well with pork -- bromelain acts as a natural meat tenderizer.) And
pineapples are high in immunity-boosting vitamin C. One cup of pineapple
chunks supplies 40 percent of your daily vitamin C needs, while 8 ounces of
pineapple juice supplies 100 percent. For an even bigger shot of vitamin C,
look for fresh "golden" pineapple imported from Costa Rica. It's sweeter and
juicier, and it has more than four times the vitamin C of regular pineapple.
Melons
Most melons are low in pesticide residues and high in important nutrients.
Both honeydew melons and cantaloupe provide high amounts of potassium and
vitamin C and a fair amount of fiber. Cantaloupe also contains
beta-carotene, which can help protect against cancer.
Some imported cantaloupe has been linked to outbreaks of salmonella
poisoning, but it's such a healthy fruit, there's no reason to avoid it. To
help reduce any salmonella risk, scrub the rind of cantaloupe under running
water like you would a potato. A quick scrub before cutting into cantaloupe
helps to eliminate any bacteria on the rind that could be carried to the
fruit via the knife.
For the lowest pesticide residue among melons, sink your teeth into a stab
of juicy watermelon. One of summer's supreme eating pleasures, watermelon
also makes terrific soup.
Grapefruit and Other Citrus Fruits
Grapefruit carries a fairly low pesticide risk and ranks high in nutritional
benefits. Grapefruit provides several powerful antioxidants that have been
shown to help relieve cold symptoms, prevent cancer, and heal bruises. The
fruit's high pectin content also supplies plenty of fiber, which can help
lower cholesterol and reduce risk of heart disease.
While these may sound like age-related diseases, new research shows that
health-boosting fruits such as grapefruit may help kids, too, to ward off
cancer and heart disease in the long run. Give your kids a healthy head
start by getting them in the habit of eating low-pesticide citrus like
grapefruit, tangerines, and mandarin oranges.
Among citrus fruits, navel oranges are slightly higher in residues, but most
of the pesticides are concentrated in the peel. If you're eating the fruit
only, conventionally grown versions are reasonably safe. But if you plan to
use the peel of oranges (or lemons or limes), the best bet for reducing
pesticide exposure is to buy organic. As for orange juice, tests by the
Consumers Union show that pesticide risks in conventional orange juice are
fairly low.
Blueberries
You won't find a healthier berry than a blueberry. While most commercial
berries are extremely high in insecticide residues, blueberries are among
the lowest of any fruit. Plus, these little treasures are low in calories
and high in vitamin C, potassium, and fiber. They're also the number one
source of antioxidants in the produce aisle. The compounds in blueberries
can help prevent heart disease, urinary tract infections, and certain forms
of cancer, as well as improve vision from a disease called macular
degeneration. Recent studies even show that blueberries can play a role in
boosting your memory and slowing the aging process.
When they're in season (July to September), keep blueberries in the fridge
for tossing into cereal, whipping into fruit shakes, or making pies, crisps,
and cobblers. Freeze them to enjoy during the rest of the year. Or try dried
blueberries, which taste great in muffins and other quick breads.
Blueberries pair well with poultry, too.
California Grapes
Most U.S.-grown grapes come from California and test low in pesticide
residues. Look for them in markets from May to December. The other four
months of the year, however, choose organic grapes to help protect your
health. Imported grapes (usually shipped in from Chile) are available in
U.S. markets year-round, but USDA data shows that 88 percent of imported
grapes have high pesticide residues.
Whenever you reach for an organic or low-pesticide grape, you'll also reap
some important health benefits. Grapes provide a fair amount of vitamin C
and potassium and some boron, a mineral that can help strengthen your bones.
Grapes also contain the natural plant chemical ellagic acid, which has been
shown to help prevent cancer in laboratory studies by breaking down
hydrocarbons, the cancer-causing substances in cigarette smoke and exhaust
fumes.
Grapes are a natural for snacking and in fruit salads, but try them other
ways, too. If you're concerned your fresh grapes may go bad before you get
to eat them, toss them into a freezer bag and freeze them. On a hot day, pop
a few frozen grapes into your mouth for a refreshing snack. Or add fresh
grapes to sauces.
And there's more good news about grape juice. Most bottled and canned grape
juices carry a low pesticide risk, according to tests conducted by Consumers
Union. Purple grape juice also provides some of the same heart-protecting
flavonoids found in red wine. These compounds help to lower blood
cholesterol by preventing it from sticking to artery walls.
Plums
Many stone fruits (like peaches) are heavily sprayed with synthetic
chemicals to ward off insects. But plums rank among the lowest of all fruits
for insecticide residues.
Known as a good source of vitamin A and potassium, plums -- especially dried
plums (also known as prunes) -- may even have properties that can stop the
growth of the bacteria that cause food poisoning, according to new research.
Scientists at Kansas State University mixed a small amount of plum extract
with raw meat and found that it suppressed the growth of 90 percent of
harmful bacteria such as Salmonella and E. coli 0157:H7. The research is
still preliminary, but until we find out more, it certainly doesn't hurt to
pair plums with meat.
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Garlicky Lemon Broccoli
Here's my family's standard side dish for broccoli. It's so simple, I hardly
consider it a recipe. But my kids love eating broccoli this way, so there
must be something to it. Hopefully, your whole family will like it, too.
2 heads broccoli, cut into florets
(about 5 cups)
Juice of ½ lemon
3 tablespoons extra-virgin olive oil
2 cloves garlic, finely minced
½ teaspoon salt
? teaspoon ground black pepper
Pinch of crushed red pepper flakes
(optional)
Put the broccoli in a steamer basket set over a pan of simmering water.
Cover and steam until the broccoli is crisp-tender, 3 to 4 minutes.
Meanwhile, squeeze the juice from the lemon into a large bowl. Whisk in the
oil in a slow, steady stream until thoroughly blended. Whisk in the garlic,
salt, pepper, and pepper flakes (if using). Add the hot broccoli and toss to
coat with the dressing.
Makes 4 servings
Choice Advice: Cruciferous vegetables like broccoli, cauliflower, and
brussels sprouts rank consistently low in pesticide residues when grown by
conventional methods.
Helping Hands: To quickly cut a head of broccoli into florets, cut off the
stalk crosswise just below the base of the florets' small stems. The bottom
layer of florets will fall away from the stalk. Continue cutting across the
stems of the florets until all are removed. You can use the pieces of stem
in this recipe, too. Just cut them into ½" pieces so they're cooked through
when the florets are ready.
When buying fresh broccoli, look for heads with a dark purple color. These
contain the most beta-carotene, which can help prevent heart disease,
cancer, and cataracts.
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Citrus-Grilled Chicken with Blueberry Mango Salsa
This recipe is all about fresh summer flavors. Orange, lime, cilantro,
mango, and blueberries create a rainbow of taste. If you're out at the
grill, give these a try. Or if you're going to the beach or on a picnic,
take the grilled chicken along with you and serve with the salsa.
2 tablespoons extra-virgin olive oil
4 tablespoons orange juice
3 tablespoons lime juice
5 tablespoons finely chopped red onion
¾ teaspoon salt
¼ teaspoon ground black pepper
4 pasture-raised or organic boneless, skinless chicken breast halves
1 small mango, finely chopped
½ cup fresh blueberries
? teaspoon hot pepper sauce
1 tablespoon chopped fresh cilantro or basil
In a medium bowl or resealable bag, stir together the oil, 2 tablespoons
orange juice, 2 tablespoons lime juice, 2 tablespoons onion, ½ teaspoon
salt, and the pepper. Add the chicken, turning to coat. Cover or seal and
refrigerate for 1 hour or up to 4 hours.
In another medium bowl or bag, combine the mango, blueberries, pepper sauce,
and the remaining 2 tablespoons orange juice, 1 tablespoon lime juice, 3
tablespoons onion, and ¼ teaspoon salt. Stir in the cilantro or basil.
Coat a grill rack with cooking spray. Preheat the grill to medium. Grill the
chicken 4 " from the heat, basting occasionally with the marinade and
turning once, until an instant-read thermometer registers 170°F and the
juices run clear, 3 to 4 minutes per side. Serve with the salsa.
Makes 4 servings
Helping Hand: To peel and pit a fresh mango, stand the fruit up -- right on
a cutting board. Slice down through the flesh on one of the flatter sides,
guiding the knife as close around the oval -- shaped pit as possible. Repeat
on the other side to make two disks of fruit plus a third centerpiece
containing the pit. For the centerpiece, cut off the peel and then cut the
fruit off the pit; discard pit and peels.
Hold one of the remaining disks in your hand and very carefully score the
flesh all the way down to the peel in a checkerboard pattern. Be careful not
to let the knife pierce through the mango skin and into your palm. Push up
through the center of the peel side of the disk to expose the cubes of
flesh. Cut the flesh away from the peel and discard the peel. Repeat with
the other disk.
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Whole Grain Banana Walnut Muffins
Perfect for the kids' lunch box or as an after-school treat, these moist
mini muffins make good snacking anytime. Of course, they're delish at
breakfast, too.
2 cups unbleached all-purpose flour or whole grain pastry flour
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
½ cup unsalted organic butter, at room temperature
½ cup packed brown sugar
2 pasture-raised or organic eggs
1? cups mashed ripe bananas
¼ cup organic 2% milk
1½ teaspoons vanilla extract
1 cup chopped walnuts
Preheat the oven to 375°F. Coat thirty-six 1¾" muffin cups with cooking
spray.
In a large bowl, mix the flour, baking powder, baking soda, and salt.
In another bowl, using an electric mixer, beat the butter and sugar until
light and fluffy. Beat in the eggs. Stir in the bananas, milk, and vanilla.
Add the dry ingredients and stir just to combine. Stir in the walnuts.
Spoon the batter into the prepared muffin cups. Bake until a toothpick
inserted in a muffin comes out clean, about 15 minutes. Cool in the pans for
5 minutes. Transfer the muffins to racks to finish cooling.
Makes 36 mini muffins
Helping Hands: To make standard-size muffins, replace the mini-muffin pans
with two 12-cup muffin pans and increase the baking slightly.
To freeze these muffins, cool completely and freeze in a resealable freezer
bag. Reheat at 350°F for 10 minutes, or until heated through.
For Baby: Before stirring in the walnuts, fill a few muffin cups with the
plain batter. Then stir the walnuts into the remaining batter. Let the baby
nosh on the nut-free muffins.
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Reprinted from: Fresh Choices: More Than 100 Easy Recipes for Pure Food When
You Can't Buy 100% Organic by David Joachim and Rochelle Davis © 2004 by
David Joachim and Rochelle Davis. (April 2004; $18.95US/$27.95CAN;
0-87596-896-1) Permission granted by Rodale, Inc., Emmaus, PA 18098.
Available wherever books are sold or directly from the publisher by calling
(800) 848-4735 or visit their website at www.rodalestore.com.
Authors
David Joachim has written and/or edited more than 25 cookbooks and health
books. He cooks and gardens in Center Valley, Pennsylvania.
Rochelle Davis is the executive director and founder of Generation Green, a
not-for-profit advocacy group that promotes awareness of environmental
health issues. She lives in Evanston, Illinois.
For more information, please visit www.generationgreen.org or
www.writtenvoices.com.
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