APPENDIX

The Dirty Dozen and The Clean Fifteen

In an effort to increase food production and keep produce prices down, many farmers use conventional methods that include the application of chemical fertilizers and pesticides, despite the fact that many of these substances have been linked to cancer, birth defects, and other devastating health problems. According to the Environmental Working Group, an organization comprising researchers, policymakers, and scientists, you can reduce the amount of toxins in your daily diet by as much as 80 percent by consuming certain types of organic produce.

Using data from the United States Department of Agriculture (USDA) studies that focused on measuring the amount of toxic residue remaining on produce after it had been washed, the Environmental Working Group compiled two lists: The Dirty Dozen and The Clean Fifteen. These lists are intended to help consumers make purchasing decisions to prevent excessive exposure to toxic residues.

When conventionally grown, the fruits and vegetables comprising The Dirty Dozen list tested positive for as many as sixty-seven different chemicals and should be consumed only when organically grown. Those on The Clean Fifteen list bore little if any trace of chemical residue and are considered to be safe even when grown conventionally.

THE DIRTY DOZEN

Unfortunately, the dirty dozen list contains many of the best fruits and vegetables for health. Many of these are also popular smoothie ingredients.

• Celery—Celery grows in clumps, with the plants’ bases forming cuplike reservoirs where moisture accumulates. Toxic residues also accumulate there, and celery is often completely coated in pesticide and herbicide with the heaviest concentrations being toward the bottom of the plant.
• Peaches—Peaches are very attractive to pests and are easily damaged, so farmers often feel the need to spray them heavily to prevent infestation. If you choose conventionally grown peaches, wash them well and peel them before use.
• Strawberries—Strawberries grow close to the ground and are targets for all sorts of pests. They also have bumpy exteriors with tiny hollows that allow residue to accumulate. As they won’t hold up to heavy scrubbing and cannot be effectively peeled, it’s best to choose organic ones or select a different fruit if an organic option is not available.
• Apples—Apples have concave areas at their stems and bud ends where toxic residue accumulates. Fortunately, they are easy to peel and core, so even if organic apples aren’t an option, you can enjoy the inner portion of the fruit without worry. Keep in mind that there are many important nutrients in and just beneath an apple’s skin; select organic whenever you can to get as many benefits as possible from this wonderful fruit.
• Domestic Blueberries—Like strawberries, blueberries are delicate and at risk of infestation. To keep prices down and increase yield, conventional growers utilize pesticides, which are very difficult to eliminate without destroying the berries. Organic blueberries are usually easy to find, particularly in the frozen food aisle.
• Nectarines—Nectarines attract pests and are easily damaged, so farmers often spray them heavily to prevent damage and potentially devastating crop losses. If you love nectarines and can’t find organic ones, be sure to wash and peel them before consumption.
• Peppers—Both sweet and hot peppers are favorites with garden pests, so they’re often liberally sprayed with a toxic cocktail of pesticides designed to prevent damage. Choose organic whenever possible.
• Kale, Spinach, and Collard Greens—Green vegetables like these are easy to grow organically, but many farmers elect to produce them conventionally. It’s nearly impossible to rinse all the toxins off these essential foods, so be sure to choose organic at all times.
• Cherries—Sweet, delicate, and highly prized, cherries are easily damaged when bugs invade. The availability of fresh organic sweet cherries varies from one place to the next; if you cannot find them locally, you may need to select frozen organic sweet cherries.
• Potatoes—Potato bugs and other pests can rapidly devastate potato crops, so large-scale farmers often keep prices down by dousing their plants with pesticide that leach into the soil and into the potatoes. While you probably won’t be adding potatoes to your smoothies, it’s important to eat clean, healthy food at all times.
• Grapes—No matter what color they are, conventionally grown grapes—particularly those grown overseas—are covered in toxic pesticide. Organic producers are starting to offer more grape varieties, and these, along with organic grape juices and wines, are becoming easier to find in many places. If you cannot get organic grapes, choose a different fruit for your smoothies and snacks.
• Lettuce—Organic lettuce is now easy to find in most places, so whether you’re enjoying a green smoothie or a salad, be sure to select an organic option rather than a conventional pesticide-laced one.

THE CLEAN FIFTEEN

Though this group of fruits and vegetables is considered safe to eat when grown conventionally, it’s important to recognize that conventional agriculture practices are often not as sustainable as organic agricultural practices are. Choose organic foods whenever you can—you’ll be promoting planetary health while doing your body a favor.

• Onions—Onions are not at all attractive to pests, so even those which are conventionally grown don’t contain high levels of toxic residue. If you like green onions, look for an organic option so you can enjoy the tops as well as the bulbs.
• Avocados—With their thick skins, which are removed before consumption, avocados are a safe bet, whether grown conventionally or organically. Be sure to wash your avocados before cutting into them.
• Pineapples—Thick-skinned pineapples are another safe choice, even when conventionally grown.
• Sweet Corn—Even though you won’t likely toss sweet corn into a smoothie, this vegetable is a delicious summertime treat that most people enjoy. Thanks to its husks, the kernels inside are not normally tainted with residual pesticide.
• Mangos—Like many other thick-skinned fruits and vegetables, mangos are fine to consume even if they have been conventionally grown. Be sure to remove all traces of skin before tossing fresh mango chunks into your smoothies.
• Sweet Peas—Thanks to their protective pods, sweet peas are a safe bet even when conventionally grown. They can be a fun addition to green smoothies, particularly when purchased fresh from the farmers’ market.
• Asparagus—Pests do not care for asparagus, so it’s not heavily doused with chemicals. While it’s important to wash it before consumption, it’s safe even if it’s not organic.
• Cabbage—Only the outermost leaves of fresh cabbage are covered in pesticide; the inner leaves have been protected and are safe to consume. Avoid pre-shredded cabbage products though; these are less nutritious and more likely to be contaminated than whole cabbages are.
• Kiwi Fruit—As kiwi must be peeled before use, it’s a good choice whether organically or conventionally grown. Wash it well before cutting or peeling to ensure no residue makes its way into the fruit’s flesh.
• Eggplant—This member of the nightshade family is not terribly attractive to insects, so farmers often use very little pesticide. While raw eggplant is not suitable for addition to smoothies, cooked eggplant makes a great addition to a healthy diet.
• Watermelon—Watermelon’s thick rind protects the fruit inside from pests, and even when pesticide has been heavily applied, it remains on the outside of the melon. Keep in mind that heirloom watermelon is often much tastier than its modern counterparts, and these old-fashioned melons are usually produced by organic farmers. Give them a try if you get an opportunity.
• Cantaloupe—Though cantaloupe has a thinner skin than watermelon does, its rinds protect the fruit inside from contamination. Due to the cantaloupe’s texture, residue including potentially deadly bacteria accumulates easily. Be sure to scrub cantaloupes well under running water before cutting them open to avoid exposure to harmful toxins.
• Grapefruit—Grapefruit has a very thick skin that protects the flesh inside from being contaminated. Be sure to wash these fruits before peeling or cutting into them.
• Sweet Potatoes—Sweet potato vines are of little interest to insects, so farmers use fewer chemicals on them. Whether using them in smoothies or enjoying them for dinner, be sure to wash sweet potatoes and yams before using them.
• Sweet Onions—Like their pungent relatives, sweet onions are safe to enjoy whether conventionally or organically grown. Give them a try in savory smoothies—you may be pleasantly surprised.

It’s important to remember that USDA testers measured toxin levels only after a thorough washing—and organic produce can still have traces of fertilizer, microbes, and other harmful substances on its skin, making proper decontamination a must. To reduce the potential that you’ll ingest a harmful substance, be sure that you wash produce properly before eating it or putting it into your smoothies.

GROW YOUR OWN

In the days before commercial agriculture was prominent, almost everyone grew a few vegetables. Whether you’ve got room for a large garden or just a little space on a patio, you can easily grow some fresh produce of your own, eliminating many worries about pesticide and herbicide levels. Gardening is a great way to spend time outdoors, and it’s also an excellent way to cut costs. Many of these vegetables and fruits are on the dirty dozen list but are very easy to grow, require little space, and provide even more nutrition if whipped up into smoothies immediately after harvest. Some to try include the following:

• Greens—All types of greens grow fairly quickly and require only a little care including regular watering. Lettuce, spinach, chard, and kale are all good options; grow them in stages by planting a small amount of seed each week for about a month. Harvest the plants when ready by cutting them, and in some cases, they’ll keep on producing new leaves so you can enjoy a steady supply of fresh, organic greens with only a small investment of time and money.
• Berries—Strawberries are simple to grow in pots, hanging containers, and garden patches, and once established, blackberries, blueberries, and raspberries require little maintenance other than a bit of trimming and of course, some rewarding berry picking sessions. Protect your berries from birds by covering the plants with netting, and help keep bugs away by planting marigolds nearby.
• Peppers—Whether you like sweet peppers or hot varieties, you’ll find that peppers are very easy to grow if you live in an area with warm summers. Start your plants indoors and transplant them after the last frost, either into pots, raised beds, a straw bale garden, or directly into the ground. Plant them close enough to one another so that their leaves will touch when mature, and you’ll find your harvests are more abundant. Plant marigolds in close proximity to help keep pests at bay.
• Tomatoes—Tomatoes are among the easiest plants to grow, whether on the porch or patio or in the garden, and when harvested after being allowed to ripen on the vine, they taste absolutely fantastic. Try growing heirloom varieties for even better flavor, and if space is an issue, consider growing a crop of cherry tomatoes in a hanging planter. Keep picking them as they ripen, and your plants will continue producing delicious tomatoes all summer long.
• Carrots—Carrots are easy to grow in pots filled with sandy soil as well as directly in the ground. Sow a small amount of carrot seeds each week during the spring for a steady supply of fresh carrots, and if you live in a fairly warm area, you may also be able to grow fresh carrots during the winter months.
• Cucumbers—Cucumbers are very easy to grow, and their vines are quite attractive, making them a favorite for adding to container gardens. If you’re low on garden space and are trying to decide what to grow, install a trellis and allow your cucumbers to climb it. Choose a slicing variety rather than a pickling variety when selecting seeds—these tend to have lighter flavors and smoother skins for easy handling.
• Zucchini and Summer Squash—So easy to grow that gardeners often find themselves passing extras out to friends and neighbors, zucchini and summer squash varieties such as crookneck and patty pan are excellent for smoothies. They’re also fantastic in baked goods and when added to soups and other recipes. Grow just a few plants, allowing them to climb on trellises to save space and make harvesting easier.
• Grapes and Fruit Trees—Beautiful additions to landscaping and easy to maintain once established, grapevines and fruit trees can serve as a major source of delicious, almost cost-free fresh food. Be sure to find out which varieties grow well in the area where you live, and take measures to protect against birds, deer, and other animals that enjoy fruit. You can purchase fruit trees and grape vines in catalogues as well as at local nurseries. If you’re not sure how to care for a tree, consider taking a class from your local garden club; you can also seek assistance from a friend, family member, or neighbor with experience.

There are many other fruits and vegetables that make excellent additions to the garden; if you are inexperienced, start small to avoid becoming overwhelmed and gain experience with organic gardening techniques. There are many fantastic books available on the topic, and there is an abundance of information available online, including websites where experienced gardeners freely share their knowledge with others. Whether you have room for a backyard garden or simply grow a few plants in containers on your porch or patio, you’ll find that “growing your own” is a wonderfully rewarding experience and a great way to enjoy an abundance of healthy food.

If you don’t wish to grow a garden or cannot do so, do the next best thing if possible—buy fresh produce from a local source. Small farmers typically use as little pesticide and herbicide as they can, partly because it is costly and partly because they have a vested interest in serving their communities by providing healthy food to consumers. Visit your local farmers’ market, join a produce co-op that offers weekly deliveries, or look for locally grown options at the supermarket. In many places, it’s also possible to visit the farms themselves, pick your own produce, and interact with the people who are responsible for growing the food that you eat.