Is buying organic vegetables worth the money? Plus a recipe for Melon, Plums, and Cherries with Mint and Vanilla
September 6, 2018
By Kay MacInnis, Registered Dietitian with Providence Health
Not sure you should spend the extra money to buy organic? Me too! Consumer Reports Food Safety & Sustainability Center released a report on pesticides in produce that considered factors including amount of pesticide residue, toxicity and average serving sizes. According to its findings, organic is your best bet for the following fruits and vegetables. The USDA organic seal is “your guarantee the food you’re buying was produced in ways that minimize harm to health or the environment” says Charlotte Vallaeys, senior policy analyst at Consumer Reports and a sustainability expert.
Look for the seal when you are buying produce, even at a farmers market. Buying local and organic are not necessarily the same thing, make sure you see the seal if you are trying to buy organic. Organic farmers are held to standards that prohibit use of most synthetic pesticides and fertilizers as well as antibiotics. Organic farmers must use methods of farming to protect the water and soil quality. More extensive studies are needed to determine the nutritional differences between organic and conventionally grown produce. So for now try to hedge your bets as best as you can.
Next time you are shopping for produce, you might think about buying these products from organic growers.
- Peaches
- Tangerines
- Nectarines
- Strawberries
- Cranberries
- Green beans
- Bell peppers
- Hot peppers
- Sweet potatoes
- Carrots
Bottom line is eat more vegetables and fruit, especially those with deep rich colors! Check out this dessert recipe that’s colorful and oh so simple to make! This will be featured as part of our menu for the Providence Cooks! class on Tuesday, September 11, 2018. There’s still time to sign up, call 800.424.DOCS or click the link to register online: https://www.yourprovidencehealth.com/classes-events/providence-talks-registration
Melon, Plums, and Cherries with Mint and Vanilla
Ingredients
- 4 teaspoons sugar
- 1 Tablespoon minced fresh mint
- 3 cups cantaloupe, cute inch ½ inch pieces
- 2 plums, halved, pitted and cut into ½ inch pieces
- 8 ounces fresh sweet cherries, pitted and halved
- ¼ teaspoon vanilla extract
- 1 Tablespoon lime juice, plus extra for seasoning
Preparation
- Combine sugar and mint into large bowl
- Using rubber spatula, press mixture into side of bowl until sugar becomes damp, about 30 seconds
- Add cantaloupe, plums, cherries and vanilla and gently toss to combine
- Let sit at room temperature, stirring occasionally, until fruit releases its juices, 15 to 30 minutes
- Stir in lime juice and season with extra lime juice to taste.
Nutrition Information: 70 calories, 0 fat, 0 cholesterol, 18 gr carbohydrate, 1 gr protein, 2 gr fiber, 15 mg sodium
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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
“She doesn’t just give you the fish, she teaches you how to cook it.”
– a Kay MacInnis fan and Providence Cooks! regular.
