Although they’re intended to kill pests such as fungi, insects, and plants, many pesticides are also linked to serious human health issues, including hormone disruption, brain and nervous system toxicity, and cancer.
Many pesticides are still legal for use in the U.S. but have been banned in the EU because of the science showing threats to human health and wildlife. Four toxic neonicotinoids – imidacloprid, thiamethoxam, clothianidin and dinotefuran – remain legal for use here, even though the EPA has acknowledged their danger to insects like honeybees.
For their 2023 Shopper’s Guide to Pesticides in Produce, the EWG used data that tested over 46,569 samples of 46 fruits and vegetables, covering 251 different pesticides.
The goal of these lists is to educate consumers so they can make the best decisions for their families while navigating the produce sections of their grocery stores.
These conventional fruits and vegetables were tested and found high traces of pesticides. It is recommended to get these fruits and veggies organic, whenever possible.
1. Strawberries
2. Spinach
3. Kale, Collards, & Mustard Greens
4. Peaches
5. Pears
6. Nectarines
7. Apples
8. Grapes
9.Bell/Hot Peppers
10. Cherries
11. Blueberries
12. Green Beans
These conventional fruits and vegetables were tested and this year, almost 65% of Clean Fifteen samples had no detectable pesticide residues. If purchasing organic produce is not an option, these are the safest recommended conventional produce.
1. Avocados
2. Sweet Corn
3. Pineapple
4. Onions
5. Papayas
6. Sweet Peas (frozen)
7. Asparagus
8. Honeydew Melons
9. Kiwi
10. Cabbage
11. Mushrooms
12.Mangoes
13. Sweet Potatoes
14. Watermelon
15. Carrots
Organic foods may still have small amounts of chemical residue, mainly due to contamination from nearby conventional farms, as well as having trace amounts of organic pesticides. Most organic pesticides are not synthetic and are derived from natural sources, such as minerals, plants, and bacteria. One of the best ways to know exactly how the produce you are consuming is grown, is to do some research on the farm which the produce is coming from. Or, if it is a local farm, you might have the opportunity to talk to the farmers directly and be told exactly what their farming practices are.
Below are two natural fruit and veggie washes that you can use on your organic and/or conventional produce.
What You’ll Need
Instructions
1. Make your solution: To clean most fruits and vegetables, mix a solution of the cup vinegar and water inside your spray bottle, then add a tablespoon of lemon juice. Shake well to combine.
2. Place your fruit or vegetable in a colander in the sink. Spray it liberally with the mixture, then let it sit for two to five minutes.
3. Rinse off the mixture thoroughly with cool water, using a vegetable scrub brush on thicker-skinned produce.
4. Pat dry with paper towels.
What You’ll Need
Instructions
1. Make your solution: Fill the bowl with the solution of vinegar and water, then add the salt.
2. Let the greens sit in the solution for two to five minutes, then remove.
3. Rinse off the mixture thoroughly with cold water either in a colander or the basket of a salad spinner.
4. Dry the greens with paper towels or give them in a run through a salad spinner.
* It’s recommended to do this right before you eat the greens, since any excess moisture can lead to decay in the fridge.
*Certified Naturally Grown is a US-based farm assurance program certifying produce, livestock, and apiaries for organic producers who sell locally and directly to their customers. CNG farmers must commit to not using synthetic herbicides, pesticides, fertilizers, antibiotics, hormones, or genetically modified organisms.
Making bone broth from your bird is an excellent way to use all parts of your Thanksgiving turkey! Bone broth is one of the most nutritious (and affordable) foods you can make at home. Simmering bones and connective tissue along with herbs, vegetables, and apple cider vinegar releases protein, amino acids, B vitamins, and compounds that support joint health. In addition to bolstering your joints, bone broth promotes a healthy gut, fights inflammation, and supports skin health. You can use your turkey bone broth as a base for soups, stews, and sauces, but sipping a steaming cup of this restorative draft is traditional! Our recipe also utilizes scraps from meal preparation (think onion skins, herbs you didn’t use, and citrus peels) that would otherwise be tossed out. You can enjoy your broth immediately or store in glass containers to freeze.Â
While plain bone broth is a nutritional powerhouse, you can add additional ingredients to get even more out of your broth!
Bone broth already contains compounds which promote gut health, but adding ginger to your simmer can increase the gut-healing benefits! Slice 2-3 inches of fresh ginger (no need to peel) and add to your pot with the rest of your ingredients before setting to simmer.
Your joints will rejoice when you drink bone broth, but you can up the whole-body anti-inflammatory properties of your broth by adding turmeric. Before setting your broth to simmer, add 2 tsp of turmeric powder and ¼ tsp of black pepper to the pot with all of your ingredients.
Once your broth has simmered and cooled for about 20 minutes, you can add fresh garlic to help increase overall immune function. Crush 6 cloves of garlic using a garlic press or crush with the flat of your knife and mince. Add juicy crushed garlic to your broth and reap the benefits!
If you followed our blog post last month about how to make your own kombucha SCOBY, then you are ready to make your first batch of kombucha! If you haven’t followed those steps yet, give it a try and you’ll be able to follow this tutorial in just a few weeks!
If you already have your SCOBY ready to go then read on.
Most store-bought Kombucha goes through two rounds of fermentation. The first round takes 5-10 days and is done with the SCOBY you have just made. The first round of fermentation is to build up probiotics in the kombucha from your SCOBY! The second fermentation is done in brewing bottles and does not use the SCOBY. The process is meant to build up CO2 in kombucha and infuse any other flavors. The second fermentation is not necessary for producing kombucha but I think it is well worth the week wait! Try some of the flavor combinations below!
Once your SCOBY is complete, the liquid it is in will taste way to vinegary to drink! Dump all but 10-12 oz of that first batch. Then make some tea! The ratios will vary depending on the type of tea you wish to use. For this tutorial, I used Organic Jasmine from the Davis Food Co-op Bulk selection, but you can use earl grey, gun powder, white tea, oolong, yerba mate, or decaf/herbal tea. For each 1 cup of tea add ¼ cup unrefined sugar, agave, honey, or another sweetener. The sugar is necessary to feed the SCOBY! Let the tea cool to at least 80 Fahrenheit. Be sure to wash your hands thoroughly and in between touching anything, and I mean anything! Your SCOBY is a living culture and can grow mold if you are not clean in your processes. Remove your SCOBY, then add the tea to your jar with the small amount of original kombucha and place your SCOBY back on top of the liquid. Close the lid and set in a box in a cool place for 3-10 days.
After 5-10 days, make a new set of tea and set aside to cool to AT LEAST 80 degrees Fahrenheit.
While your tea is cooling, you can start the second round of fermentation prep! Remove your SCOBY and set aside on a clean plate. Pour some of the SCOBY tea through a filter (cheesecloth works well!) and funnel or carefully pour into your brewing bottles leaving about 1.5-2 inches of air at the top. Add some flavor and sweetener! Close the lids and set in a box in a cool place for 3-10 days.
Keep 10-12 oz of the original first-round kombucha and add the cool sweet tea, then gently put your SCOBY back in. Cover the jar with a breathable cloth. Place it in a cool, dark place for 5-10 days. The longer it sits the stronger and more tart or vinegary it will taste. This batch will be ready to bottle around the time your brew bottles are ready to be opened!
When you are ready to drink the finished kombucha after its second fermentation, place them in the fridge 4 to 6 hours before you plan on opening. If you open them at room temperature, the Kombucha will shoot out like champagne! Filter again and it is ready to drink! Yum!
Store opened kombucha in the fridge until you’re ready to drink!
Written by Madison Suoja, Education and Outreach Specialist
Both beans and grains are food staples around the world and can be found in every single cuisine! Recently beans and grains have been gaining popularity due to the affordability, versatility and nutrition that they offer. From the familiar corn cob and pinto bean to the avant garde anasazi and quinoa, there is a grain and bean out there for everyone. That being said there’s often confusion about which bean and grain options are the best.
Beans add diverse flavors and textures to your cooking while also boosting the nutrition by providing a good balance of fiber, protein and minerals like calcium and iron. Beans are a great kitchen addition that make for a dynamic meal with very little cost. Plus if stored properly dried beans can last for up to 2-3 years without losing significant nutrient value and taste!
Dried beans are one of the most affordable ingredients with many types to choose from.
You can easily buy them in bulk which allows you to get exactly the amount you need without excess packaging!
Most dried beans, excluding lentils, split peas, and adzuki, will require soaking overnight (or at least 8 hours) before cooking in order to properly rehydrate them. After they’ve soaked make sure to drain the soaking water and add fresh water to your cooking pot. Check out the Co-op Central guide for additional details on bean varieties, storage tips, and cooking times.
Canned beans are super convenient and great to have on hand for quick meal additions. While there tends to not be as much variety in canned beans as dried, there are still lots of bean types to choose from.
It can be especially handy to have canned garbanzo and soy beans, as these take the longest to prepare from dried.
A nutrition note on canned beans is that many have additional ingredients added such as sugar, salt, and fat and you should always check the ingredient label first before purchasing.
When it comes to fresh beans there are fresh shelling beans, like fava and cranberry beans which require shelling because the pod is inedible, and fresh whole beans, like romano and green beans which can be eaten whole. Fresh shelling beans are typically the same bean varieties that are found dried, while fresh whole beans are typically the same bean varieties that are found canned.
A benefit of fresh beans over dried and canned is that many varieties, like romano beans, can be eaten raw and do not require any cooking preparation. You can find these fresh beans when in season here at the Davis Food Co-op or your local farmers market!
When it comes to beans, dried are the most affordable option with the best variety to choose from. However, dried beans require proper storage and more preparation time for soaking and cooking. Canned beans offer the most convenience and are also an affordable option, but they limit the control of nutrients like salt and fat because many canned options have additional ingredients added. And lastly, fresh beans are a great seasonal option that can occasionally even be eaten raw offering unique flavors and textures.
Grains, sometimes referred to as cereals, are small, hard seeds that come from different grass and grass-like plants. Today the most commonly produced grains around the world are rice, corn, and wheat, but there are many different kinds of grains! Whole grains are great sources of complex carbohydrates, fiber, and B vitamins plus they are very satisfying and filling meal additions. Check out the Co-op Central guide for additional information on types of grains, storage tips, and cooking times!
So what’s the difference between whole grain, multigrain, and fortified grains?
Whole grain means that all parts of the grain kernel, the bran, endosperm, and germ, are used. This is obvious when cooking rice or quinoa because the grain kernel is still intact, but can become more confusing when buying grain products like bread, pasta, and crackers.
Whole grains are the healthiest option because they offer the full nutrient and fiber content of the grain.
Back in 2005 the Whole Grains Council created a whole grain stamp that makes it easy to identify products made with whole grains! Many but not all products use the whole grain stamp so other good identifiers of whole grains are words like ‘stone ground’ and ‘whole wheat’.
Fun fact, popcorn is a whole grain!
Multigrain means that multiple different grains were used but none of them necessarily in their whole form. Due to this, the term multigrain can be deceiving because it is just referring to the number of grains and not the quality of the grains.
Multigrain products such as rice blends can be great options to diversify your cooking but it’s important to check the label because multigrain breads and cereals can sometimes be tricky!
Other names to look out for are numbers placed in front of grain such as ‘seven-grain’ or twelve-grain’. These are still multigrain products and may or may not contain actual whole grains.
Fortification is a process used to restore the nutrient content of grains that have been stripped of their natural nutrients during refining. During refining grain kernels are separated and the bran and germ are removed leaving just the starchy endosperm behind.
This is generally done because the bran and germ impart more earthy flavors that are not also desirable but in doing so the majority of fiber and nutrients are also removed from the grain.
This is why most refined grains are then fortified with essential nutrients such as B vitamins and iron. While fortification has made refined grains much healthier, they still do not compare to their whole grain counterparts and will be lacking in nutrients unique to that grain.
When it comes to grains and grain products whole grain is the best option because the grain kernels are still intact leaving all of the nutrients intact as well. Multigrain products can be good options to get a variety of grains into your diet but tend to be misleading as to the processing and quality of the grain so you should always double-check the nutrition label. And lastly, fortified grains are highly processed, do not contain the same nutrients found in whole grains and therefore should be the last option when buying grain products.
Avocado Oil? But I have always used Olive Oil!
Similar to olive oil, avocado oil is one of a few cooking oils that is extracted directly from the pulp of the fruit as opposed to chemically extracted from the seed.
While avocado oil has long been used in cosmetics and self-care products like shampoo, conditioner, and lotion, it has also become a favorite for many to cook with. The high smoke point of the oil (up to 520 degrees Fahrenheit!), makes it great for high temperature cooking, such as frying and sauteing.
It is creamier in texture and has a less bitter flavor than olive oil which makes it extremely versatile in a number of dishes. Some vegan recipes even use it as a butter replacement.
Benefits
While avocado oil has a similar fatty acid profile as olive oil (around 75% fat with a substantial dose of monounsaturated compounds), there’s also a few other key nutrients that make it a healthy option:
Takeaway
This isn’t to take away from Olive Oil; it is still a cheaper alternative with its own health benefits and a classic flavor that shines in cold dishes like salad and meals with lower cooking points. But if you are looking for an oil that can withstand a higher cooking point while providing you with some extra health benefits and a pleasant taste, Avocado Oil may be the oil for you!
One common way people choose to put the planet first is by avoiding the consumption of products that contain environmentally harmful plastics. However, cutting out plastic entirely in today’s day and age is difficult for anyone, especially a grocery store. While this may be the case, we do believe in the change that can be made from people banding together. After all, we are a cooperatively owned business and that is the whole point of our foundation. The products that we carry are dependent on what our Owners and community shoppers choose to purchase and that is how we will always guide our decision making. With a focus on sustainability in our Ends, we will also always look for plastic free alternatives first in our purchases for the store. So while we may not be able to go fully plastic free, we vow to do all that we can to do so, and that is our pledge.Â
Permanently going Zero Waste can feel daunting for many of us, especially once you realize just how much waste each of us is generating every day. That’s why Plastic Free July is all about making small, sustainable changes to your daily routine. PFJ is a global movement each July that is meant to inspire people to do their part to reduce plastic waste. It encourages people to realize the role that they play in keeping their communities clean and the environment healthy.Â
Instead of trying to make a permanent lifestyle change, you commit to avoiding single-use plastics just for the month as a first step. You don’t even need to quit using all plastic, committing to no longer using just plastic bags or straws is enough and maybe can even show you how easy it is to adjust to more sustainable habits.Â
Learn more about PFJ to be part of the solution to plastic pollution here
With the end of Plastic Free July, we wanted to give a quick recap of how it impacted the Davis Food Co-op As you can see in the charts below: We reduced the number of plastic products carried at the Co-op by 2.2% in the month of July, compared to the month of June....
In conversations about environmental sustainability, it’s common for plastic to play the part as a universal villain. Â Indeed, the harmful environmental impacts of plastic pollution are well-documented and significant. And while we spend the month of July...
We believe that taking care of yourself and the planet can go hand in hand. Below are five easy, zero waste self-care recipes that can be easily added to your daily routine. Lotion Bars Ingredients:• 4 tbsp organic cocoa butter• 2 tbsp pure refined organic shea...
With the end of Plastic Free July, we wanted to give a quick recap of how it impacted the Davis Food Co-op As you can see in the charts below, at the Co-op: We reduced the number of plastic products carried at the Co-op by 1.3% in the month of July, compared to...
What is Plastic Free July? Plastic Free July® is a global movement that helps millions of people be part of the solution to plastic pollution. The movement has inspired 100+ million participants in 190 countries and our involvement in Plastic Free July is to help...
Use the information in this blog to remove the plastic from your personal care routine! You can find these products in our Wellness Department as of the time this blog was written. You can also opt to save some money and make your own plastic-free personal care...
It’s Plastic Free July and we’re taking the opportunity to talk about environmental racism and the disproportionate effects of plastic pollution on BIPOC (Black, Indigenous, People of Color) communities. While environmental racism refers to the disproportionate...
Good news: Plastic Free July isn’t about being perfect, it’s about trying your best to make small changes that will benefit all of us! Whether you’ve decided to go plastic free for the rest of the month, or just for tomorrow, take the Plastic Free July pledge and join...
We all know that we could do a little more for our planet every day. One common way people choose to put the planet first is by avoiding the consumption of products that contain environmentally harmful plastics. However, cutting out plastic entirely in today’s day and...
Looking for a way to switch up your Taco Tuesday? We have a recipe that is plant-based, protein-packed, and perfect for a laid-back weeknight meal. Watch the video below for an explanation of what ingredients we chose and a walkthrough of the steps. The ingredients and instructions are listed below.
1 to 2 medium sweet potatoes, cut into 1/2-inch cubes
1 15-oz can black beans, drained and rinsed
1/2 medium yellow onion, diced
1 jalapeño, stemmed, seeded, and minced
1 clove garlic, minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon salt
Olive oil
Apple cider vinegar
10-12 corn tortillas (use GF if desired)
Tofu “cheese” crumbles (1 C crumbled extra firm tofu, 1 tsp salt, 2 tbsp Nutritional Yeast)
Garnishes: 1/2 cup salsa, avocado, fresh cilantro, lime wedges
This recipe was developed by our Education and Outreach Specialist, Madison Suoja, and the demonstration was done by our staff member Rheanna Smith. Rheanna has a background in nutrition and food science, and along with working in many departments here at the Davis Food Co-op, she actively runs a food blog containing healthy recipes and nutrition tips. Keep an eye on our Co-op blog to see some of her recipes and give her Instagram account a follow for additional health tips and ideas, @rheannnabanana.
Stuck at home and looking for a fun and delicious recipe that the whole family will love? We have just what you need, easy layered peanut butter freezer fudge! This simple yet hands-on recipe makes for the perfect sweet treat while also being dairy-free, gluten-free, and vegan!
This recipe is also an opportunity to try out some of the Fair Trade products that we have in our store! Coconut Oil and Chocolate are products that traditionally have not always fairly compensated the farmers that produce them. Buying Fair Trade versions of these products makes a positive impact on the lives of these farmers and makes the cultivation of these products more sustainable as well. For this recipe, we suggest using Dr. Bronner’s coconut oil and Equal Exchange chocolate chips, but we have many more Fair Trade options in our store for you to choose from! You can find some of our staff’s favorite Fair Trade items in another of our blog posts.
Makes 12+ servings!
Store in the fridge for up to a week or the freezer for up to a month.
Recipe developed by our staff member, Rheanna Smith. Rheanna has a background in nutrition and food science, and along with working in many departments here at the Davis Food Co-op she actively runs a food blog containing healthy recipes and nutrition tips. Keep an eye on our Co-op blog to see some of her recipes and give her Instagram account a follow for additional health tips and ideas, @rheannnabanana.