The Clean 15

By: Nan Jensen, FCS Agent

Last week we learned about the “dirty dozen” of the produce world. This week we sink our teeth into the Clean 15.

The fruits and vegetables on the Clean 15 list are less contaminated, each with an average of only two different pesticides. In addition, they are often peeled and their outer layers are disposed of. Lastly, they are usually easier to wash.

• Onions
• Avocados
• Sweet Corn
• Pineapples
• Mango
• Sweet Peas
• Asparagus
• Kiwi Fruit
• Cabbage
• Eggplant
• Cantaloupe
• Watermelon
• Grapefruit
• Sweet Potatoes
• Sweet Onions

Now that you have your shopping list for your organic and non-organic produce come back next week for some storage and preparation tips and tricks.

Stretching Your Produce Dollar-When Organic Might Make Sense

By: Nan Jensen, FCS Agent

Fruits and Vegetables on their own are very healthful and necessary to living well. But the fruits and vegetables at your local produce may be covered in pesticides and other chemicals that will make them less healthy for you. One way to avoid these unwelcome additions to your salad is to go organic. One big drawback to organic foods, including produce, is they tend to cost 50% or more than their conventionally grown counterparts.

If you want to purchase organic yet maximize your food dollar, consider the advice from the Environmental Working Group, a nonprofit organization based in Washington, D.C., that recommends going organic on the "dirty dozen" - types of produce that are most susceptible to pesticide residue:

• Celery


• Peaches


• Strawberries


• Apples


• Domestic Blueberries


• Nectarines


• Sweet Bell Peppers


• Spinach, Kale, and Collard Greens


• Cherries


• Potatoes


• Imported Grapes


• Lettuce

Now that you know the organics it is worth spending the extra money on, check out next Thursday’s post; The Clean 15. Learn which produce you can buy that doesn’t necessarily need to be organic.

What is Organic Produce?

By Nan Jensen, FCS Agent

Fruits and vegetables are the cornerstone of a healthy diet. They contain essential vitamins, minerals, fiber and other compounds called phytochemicals. Research has shown that people who eat generous amounts of fruit and vegetables as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.
However, many people are concerned about the pesticides used on fruits and vegetables, so consequently the interest in purchasing organic has grown significantly over the past several years.

The U.S. Department of Agriculture (USDA) has created an organic labeling program to help guide consumer choices. Organic foods are required to be grown, harvested, and processed according to national standards that include restrictions on amounts and residues of pesticides, hormones, and antibiotics. According to the Environmental Protection Agency (EPA), "organic" foods cannot be treated with any synthetic pesticides, sewage sludge, bioengineering, or ionizing radiation. They may use pesticides derived from a natural source.

Next Thursday I will discuss which fruits and veggies might be your best choice to maximize your organic food dollars.

Preserving Your Harvest

By: Nan Jensen, Family and Consumer Science Agent

Whether you have a green thumb and raise your own fruits and vegetables or want to take advantage of the great buys in the grocery store or farmer’s markets, freezing is a great way to preserve your seasonal picks so you can enjoy the delicious flavor and good nutrition year-round. The extreme cold stops growth of microorganisms and slows down changes that cause spoilage and affect quality and nutritional value of fruits and vegetables.

Here are some general tips for freezing fruits and vegetables.

1. Select the right kind of container
   a.plastic freezer bags and containers
   b.freezer foil
   c.glass canning/freezing jars
   d.never use containers that you buy yogurt, sour cream or margarine in


2. Blanch (boiling water for several minutes) vegetables first.


3. Vegetables should be packed tightly to cut down on the amount of air in the
   container. If the vegetables are packed in freezer bags, press air out of the
   unfilled part of the bag.


4. Wash and sort fruit according to size. Work with a small amount at a time.
   Pare and remove pits, seeds, and blemishes. Leave whole, slice, or puree.


5. Anti-darkening agents such as ascorbic acid (vitamin C) can prevent fruits from turning brown.


6. Fruit can be frozen without sugar, but the color and texture of most fruits is retained best when some sweetening is used. You can use ½ cup of sugar per quart of fruit or make a syrup with 2 to 3 cups of sugar for every 4 cups of water.


7. Most frozen fruits and vegetables maintain high quality for 8 to 12 months. Vegetables can be frozen up to 18 months at 0° F or lower. Longer storage of fruits and vegetables than those recommended above will not make the food unfit for use, but will decrease its quality.

For specific vegetable blanching times, tray pack freezing instructions, or questions about a particular vegetable or fruit visit: http://www.uga.edu/nchfp/