extra time, patience and incredible expense to attain. Farmers who choose to go the organic route, whether their fare may be produce or animal products, definitely deserve special accolades.
The Dirty Dozen of Pesticide-Ridden Produce
(Top twelve foods to always buy organic) 213
Peaches
Apples
Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes
Spinach
Lettuce
Potatoes
The Consistently Clean List
(Top twelve foods that test relatively clean for pesticides) 214
Onions
Avocado
Sweet Corn
Pineapples
Mangoes
Asparagus
Sweet Peas
Kiwis
Bananas
Cabbage
Broccoli
Papaya
Superfoods
You’ve probably heard the term superfood before. It refers to a variety of foods, all plant-based, that hold extraordinary nutritional value. The “top ten superfoods” seem to be constantly changing, but not out of the whole food, plant-based realm. The following list is my own personal compilation of superfoods—what I consider to be nutritionally invaluable, and the ones I have at my disposal at all times. Some I use on a weekly basis, others I use daily.
Berries. Super full of antioxidants, berries help to fight against diseases, such as cancer, Alzheimer’s, and more. When they’re in season (June–August), you can buy fresh berries by the flat from farmers’ markets. Eat as much as you can fresh, andfreeze the rest for smoothies. In the off-season, you can buy organic, frozen berries for smoothies and baking.
Broccoli. Broccoli is super high in magnesium, calcium, potassium, and vitamin C. It contains high amounts of chlorophyll and fiber, and can be used in a variety of ways. I chow down on steamed broccoli about twice a week, and juice with it almost daily.
Chia seeds. These tiny seeds are super high in soluble fiber, omega 3 fatty acids, and protein. They lend fabulous energy and are quite effective when incorporated into weight-loss plans. I use chia seeds in smoothies and oatmeal almost daily.
Chlorella. Chlorella is a fresh-water algae. It is crazy high in chlorophyll and nucleic acids. It is also a complete protein, and contains vitamin B12, making it a veggie-lover’s dream supplement. I use a powdered form of this sea green in smoothies (about one teaspoon of it), a couple of times throughout the week, and I also take it in pill form almost daily.
Ginger. Fresh ginger, in particular, can be a lifesaver for anyone with digestive issues. It is naturally anti-inflammatory, and relieves nausea and flatulence. It can be added to any juice or smoothie for a crazy flavor-changer, too. I juice with it often, almost daily.
Hemp. Legal to grow in Canada, but illegal to grow in the U.S., this protein-packed, environmentally sustainable superfood is extremely undervalued and underappreciated. It is composed of 35% protein, making it a fabulous alternate protein source for vegetarians. It also requires less water to grow than other plants, and less space. Hemp can be consumed either by eating the hemp hearts themselves, or in a hemp-based protein powder. I cook raw hemp hearts about twice a week, and use Vega hemp protein powder almost daily.
Kale. Kale is a nutritional superstar. It is extremely high in antioxidants, vitamins A, C and K, fiber, and is low incalories. It is a cruciferous vegetable, like broccoli, and is teeming with chlorophyll. You can steam it, juice it, add it to soups and stews, make chips out of it, and more. Definitely add this one to your grocery list. I use kale about twice a week to make the kale chip recipe in chapter thirteen.
Quinoa. This South American grain is actually a seed, and is a complete protein. It’s super versatile, and can be consumed in place of rice or millet. It is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn. I cook up a big batch of quinoa about once a week, and use it for a variety of different dishes.
Raw nuts. These gems are all freakin’ fabulous! They are full of omega 6 fatty
The Dirty Dozen of Pesticide-Ridden Produce
(Top twelve foods to always buy organic) 213
Peaches
Apples
Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes
Spinach
Lettuce
Potatoes
The Consistently Clean List
(Top twelve foods that test relatively clean for pesticides) 214
Onions
Avocado
Sweet Corn
Pineapples
Mangoes
Asparagus
Sweet Peas
Kiwis
Bananas
Cabbage
Broccoli
Papaya
Superfoods
You’ve probably heard the term superfood before. It refers to a variety of foods, all plant-based, that hold extraordinary nutritional value. The “top ten superfoods” seem to be constantly changing, but not out of the whole food, plant-based realm. The following list is my own personal compilation of superfoods—what I consider to be nutritionally invaluable, and the ones I have at my disposal at all times. Some I use on a weekly basis, others I use daily.
Berries. Super full of antioxidants, berries help to fight against diseases, such as cancer, Alzheimer’s, and more. When they’re in season (June–August), you can buy fresh berries by the flat from farmers’ markets. Eat as much as you can fresh, andfreeze the rest for smoothies. In the off-season, you can buy organic, frozen berries for smoothies and baking.
Broccoli. Broccoli is super high in magnesium, calcium, potassium, and vitamin C. It contains high amounts of chlorophyll and fiber, and can be used in a variety of ways. I chow down on steamed broccoli about twice a week, and juice with it almost daily.
Chia seeds. These tiny seeds are super high in soluble fiber, omega 3 fatty acids, and protein. They lend fabulous energy and are quite effective when incorporated into weight-loss plans. I use chia seeds in smoothies and oatmeal almost daily.
Chlorella. Chlorella is a fresh-water algae. It is crazy high in chlorophyll and nucleic acids. It is also a complete protein, and contains vitamin B12, making it a veggie-lover’s dream supplement. I use a powdered form of this sea green in smoothies (about one teaspoon of it), a couple of times throughout the week, and I also take it in pill form almost daily.
Ginger. Fresh ginger, in particular, can be a lifesaver for anyone with digestive issues. It is naturally anti-inflammatory, and relieves nausea and flatulence. It can be added to any juice or smoothie for a crazy flavor-changer, too. I juice with it often, almost daily.
Hemp. Legal to grow in Canada, but illegal to grow in the U.S., this protein-packed, environmentally sustainable superfood is extremely undervalued and underappreciated. It is composed of 35% protein, making it a fabulous alternate protein source for vegetarians. It also requires less water to grow than other plants, and less space. Hemp can be consumed either by eating the hemp hearts themselves, or in a hemp-based protein powder. I cook raw hemp hearts about twice a week, and use Vega hemp protein powder almost daily.
Kale. Kale is a nutritional superstar. It is extremely high in antioxidants, vitamins A, C and K, fiber, and is low incalories. It is a cruciferous vegetable, like broccoli, and is teeming with chlorophyll. You can steam it, juice it, add it to soups and stews, make chips out of it, and more. Definitely add this one to your grocery list. I use kale about twice a week to make the kale chip recipe in chapter thirteen.
Quinoa. This South American grain is actually a seed, and is a complete protein. It’s super versatile, and can be consumed in place of rice or millet. It is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn. I cook up a big batch of quinoa about once a week, and use it for a variety of different dishes.
Raw nuts. These gems are all freakin’ fabulous! They are full of omega 6 fatty
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