CSAs (Community Supported Agriculture) and Farmer’s Markets are a great source for sustainable, organic produce. CSAs are a membership to a farm box which may include produce exclusively or sometimes there are options for eggs, cheese, olive oil, and meat.
~Alicia Connor
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Great News For Clean Eating
Sustainability and clean eating have become more important culturally but reputable resources can be hard to find; there is lots of information online about the who/what/when/where/how of eating. Great news – I’ve done some of the hard work for you! Here, you’ll find practical information for finding safe produce while grocery shopping.
One organization, Environmental Working Group (EWG), conducts research on common contaminants and pesticides found on produce. They produce two helpful resources annually:
- Dirty Dozen, which is a list of produce with the highest levels of contaminants – these are recommended to purchase organic.
- The Clean 15 are the fruits and vegetables that are safer to purchase conventional (or not essential to purchase organic) because they have the lowest amount of contaminants and pesticides. Helpful to know while budgeting for groceries.
2023 Dirty Dozen
- Strawberries
- Spinach
- Kale, collard, and mustard greens
- Peaches
- Pears
- Nectarines
- Apples
- Grapes
- Bell and hot peppers
- Cherries
- Blueberries
- Green beans
2023 Clean 15
- Avocado
- Sweet corn*
- Pineapple
- Onions
- Papaya*
- Sweet peas (frozen)
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Mushrooms
- Mangoes
- Sweet Potatoes
- Watermelon
- Carrots
*A small amount of sweet corn, papaya, and summer squash sold in the US is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.
Clean 15 and Dirty Dozen: EWG’s 2023 Shopper’s Guide to Pesticides in Produce
For some meal ideas inspired by the above produce list check out these videos on Quick & Delish by Alicia Connor on Youtube.
- Chickpea Salad with Roasted Carrots, Strawberries & Lamb Sausage
- Watermelon Salad with Mint & Feta
- Quick Picnic Salad Quinoa, Black Beans, Blueberries & Shredded Carrot
CSAs (Community Supported Agriculture) and Farmer’s Markets are a great source for sustainable, organic produce. CSAs are a membership to a farm box which may include produce exclusively or sometimes there are options for eggs, cheese, olive oil, and meat. These places support local farms and farm workers directly, food travels less distance to get to you, and your money is kept local.
Eating less pesticides and contaminants doesn’t have to be stressful. With reliable information it can be more doable and fun at the same time. It is valuable to know that not every food needs to be bought organic when budgeting for your groceries.
If you want to learn more about the impact of routines, habits, and balanced meals, head over to watch my webinar. Ready for juicy resources with recipe inspiration and practical meal planning strategies? Click here!
To learn about creating your own simple, healthy meal planning system and getting support to meet your health goals, schedule a free one-on-one Nutrition for Wellness Strategy Session with me!
To receive meal planning tips, recipe ideas, and to learn about meal planning events, join my email list.
Blessings to you and yours!
Alicia
By Alicia Connor, MA / Registered Dietitian Nutritionist & Chef
Links to Alicia Connor’s Socials:
- Quick & Delish on YouTube: https://www.youtube.com/c/QuickDelishbyAliciaConnor
- Quick & Delish on Instagram: https://www.instagram.com/quick_delish/?hl=en
- Quick & Delish on Facebook: https://www.facebook.com/aliciaconnorrd/
- Join Alicia Connor’s email list: quickanddelish.ck.page/cheers-to-your-health
- Sign up for Alicia Connor’s Virtual Meal Planning Series: https://www.quickanddelish.net/workshop
Like what you’ve read and want to chat about it? Join us in the Bold Blind Beauty Facebook group.
Author Bio
Alicia Connor is a registered dietitian nutritionist and chef who is passionate about encouraging lifestyle shifts with a focus on meal planning and simplifying healthy eating. Alicia built a career as a chef, including working at a top San Francisco restaurant. As a young adult facing hereditary vision loss, she took control and pivoted to another career as a dietitian to grow roots deeper than ‘just cooking.’ She has seen the impact of meal planning and nutrition in her clients over the years, often through their increased energy, empowered weight loss journeys, and freedom to pursue more of their passions due to increased confidence.
Moving away from the mindset of dieting, Alicia helps clients build a toolkit of strategies to reduce stress and increase peace of mind. She supports her clients through one-on-one sessions and a virtual meal planning program to build helpful habits and create actionable plans to meet their goals.
‘Quick & Delish by Alicia Connor’ is a video cooking series on YouTube where Alicia presents easy recipes with minimal steps for flavorful, balanced meals.
Image Descriptions
- Header: Shopping bag full of organic fruits and vegetables.
- A woman checks her organic shopping list at a local grocery store supermarket.
- Author photo: Alicia Connor a pretty brunette with dark wavy shoulder-length hair wearing a denim jacket as she leans on a kitchen counter with assorted veggies in front of her.