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Dirty Dozen

  10 Reasons to eat organic

organic_food

  1. Don’t be part of the GMO experiment. GMO’s (or genetically modified organisms if you prefer) haven’t withstood long enough prior testing to show the long-term effects of products that use these GMO’s will have on your body. So in fact by consuming GMO’s it’s like we’re taking part in an uncontrolled experiment using our own bodies. No thanks!
  1. Stay healthy! There are possible health risks that can come from eating GMO’s and pesticides and every year more research is produced showing us the potential health threats of genetically modified produce. Some of the results found in these studies include allergies, liver problems, tumors and organ damage. (Have a look at Jeffrey M. Smith’s book Seeds of Deception and Genetic Roulette for more info).

0000.eps

  1. You are what you eat. As I mentioned before the list started I have become more aware of what I stuff into my “pie hole” after starting to actively trying to live organic. And by doing this I have become increasingly aware of the truth of the statement: You are what you eat. If nothing else eating organic helps you become more aware of the relationship between your food, you and the rest of the world around us.
  1. Lemons instead of pesticides in my drinking water please. In some cases Pesticides have found it’s way into the drinking water after having been sprayed on the farmland and dragged towards lakes or reservoirs by rainwater. Not only does this damage the life in the rivers and oceans around us, but it also means that in some cases we will be drinking pesticides when having tap water. Organic farming doesn’t use these pesticides and is therefore better for our water and Mother Nature.

why organic point 6

  1. You are unique, just like everyone else. Organic farming supports biodiversity, an important part of life here on earth and how veggies learn to change to become immune to certain environmental changes and blossom anew. Non-Organic and GMO based produce focuses on a monoculture – every little apple or carrot has to be identical – and they are slowly ruining the earths biodiversity.
  1. Organic is richer. Studies have shown that organic food may be richer in certain nutrients than processed food as some fruits and vegetables loose nutrients over time or due to certain treatments. This is a highly debated item on the list that many are still looking deeper intwhy organic point 10o. I’m adding it because, hey, what do you have to loose? You either get the same amount of nutrients or you get more! (Check out the Life Force Diet study for more information).
  1. Eat food, not pesticides. Studies have shown that around 15-18% of all genetically modified seeds are actually engineered so that the food that grows from them produces its own pesticides! There has also been research that has shown us that these seeds and plants continue to produce pesticides even when cut, washed and eaten. That means that it actually produces these toxins INSIDE your body… Freaky…

Apple   Gala 2

Dirty Dozen & Clean Fifteen
To some The Dirty Dozen & The Clean Fifteen might just sound like numerical band names. But to those who care about the amount of synthetic pesticides in their food it is so much more than that. The dirty dozen and the clean fifteen refer respectively to the fruits & vegetables that are most and least likely to contain pesticide residue, according to the Environmental Working Group.

In short the dirty dozen list is basically a list of produce you should buy organic, whenever possible. So whether you are on a budget and wish to get the most out of your organic purchases or you just want to know which produce had the highest pesticide residues, the list is a great help.

The Environmental Working Group (EWG) analyzes data from the American Department of Agriculture about pesticide residue and ranks foods based on how much or little pesticide residue they have. The group has estimated that individuals may reduce their exposure by 80% if they switch to organic when buying the 12 foods on their dirty dozen list.

Why should we care?
Pesticides are made to be toxic and poisonous for the various pests that might attack produce. Different pesticides have been linked to several types of health issues. So by choosing organic produce whenever you can within the dirty dozen list you can enjoy the many health benefits from your daily fruits & veggies without worrying about the risk of the potentially harmful chemicals that might still cling to them!

According to the studies done by EWG every sample of imported nectarines and 99% of apple samples tested positive for at least one pesticide residue! One single grape contained 15 pesticides and the average potato had more pesticides by weight than any other food tested. That’s a lot of pesticides that we could avoid consuming by just adjusting our shopping list a little!

So what are the Dirty Dozen foods?
Underneath you will find a listing of the 12 worst offenders, ranking from most to least pesticide residue. However, if you wish to see other offenders EWG offers an extensive list of produce free for anyone to browse.

 

  1. Applesdirty-dozen
  2. Strawberries
  3. Grape
  4. Celery
  5. Peaches
  6. Spinach
  7. Capsicum
  8. Nectarines
  9. Cucumbers
  10. Cherry Tomatoes
  11. Sugar Snap Peas
  12. Potatoes


In addition to these there are also three other vegetables added to EWG’s Dirty Dozen Plus list.These three products contain, according to EWG’s research, trace levels of some highly hazardous pesticides. Leafy greens, more specifically kale and collard greens, along with hot peppers fall under this category.

What about the clean fifteen?
EWG’s Clean Fifteen, the produce least likely to contain pesticide residues, are avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes. These fruits & veggies were found to have a low concentration of pesticides and had relatively little residue from pesticides on them.

Source: http://www.ewg.org/foodnews/


Spring salad with Fennel & Lemon Vinaigrette

fried-rice

2 tablespoons olive or coconut oil
1 block of organic tofu, diced
2 cloves of garlic, finely diced
3 green shallots, diced
1 large carrot, diced 
1 large red capsicum, diced
1 large corn cob, cooked 
1/2 cup edamame beans
1 cauliflower, florets removed
4 tablespoons tamari (or to taste)
1 tablespoon sesame oil
Chilli flakes (to taste)
Salt and pepper to taste (optional)
Optional extras: 1 small head of broccoli, added with the carrot and capsicums. 1/2 cup of peas to replace the edamame beans. 2 tablespoons of soy sauce to replace the tamari. ½ cup chopped celery

One of the most common questions I get asked when coaching clients and when talking to people is how to cook up a fast fresh meal, especially during busy weeknights. This dish is your go- to busy mums (and everyone else too!). It’s so easy to make, packs a huge vegetable punch for big and little kids.

Fast Family tip: If you have a food processor all of the chopping can easily be quickly whizzed up in there.

To make:
Heat 1 tablespoon of the oil in a large frying pan over medium heat. Gently cook the tofu until lightly golden. Remove from the frying pan and set aside.

Add the last tablespoon of oil to the frying pan along with the garlic and the shallots. Cook until fragrant and soft. Add the carrot and the capsicum and cook for 5 minutes or until soft. Remove the corn kernels from the cob of corn and add to the frying pan, along with the edamame beans. Stir to combine.

Pulse the cauliflower in a food processor until it resembles ‘rice’. If you haven’t got a food processor you can grate the cauliflower using a box grater. Place the cauliflower into a nut milk bag or between a few sheets of paper towel to remove the excess liquid. Add the cauliflower to the frying pan and combine with the other vegetables.

Add the tamari, chilli, salt and pepper and combine. Stir in the cooked tofu. To finish add the sesame oil and combine. Serve.

Contributed by:
Sarah TambuLogo2rrini, is a Health Coach and a Beautiful You Life Coach in-training. With a background in children’s occupational therapy, Sarah supports frustrated and anxious parents, helping them regain the health and wellbeing of their children by replacing sugar and ‘junk food’ diets with deliciously wholesome ‘real food’. Sarah’s got all the favourites (and more) cleaned up, ready to win children over! Join Sarah in her unwavering belief of food as medicine + recipe whizz skills + passion for un-picking picky eating, at Practise Glow. (http://www.practiseglow.com)


Read the pdf version here

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