Here's a little advice on how to make organic foods a bit more affordable.
Organics vs. Your Budget
Organics pose a particular dilemma. On one hand, choosing organic is a sensible way to avoid exposing your family to pesticide residue. It brings you peace of mind. But then, organic is typically more expensive than conventionally grown produce.
It's good to know, then, that not all organics are entirely equal. Some conventionally grown produce carries less pesticide residue than others. Among the conventionally grown fruits and veggies with the lowest levels of pesticide are those that require removal of the outermost layers. Think of bananas, avocados, onions, and oranges.
So you really can have it both ways: buy organic in some cases, conventional in others. Go organic with fruits and vegetables that run the highest pesticide risk. Go conventional with those that are on the low-residue list.
The "Dirty Dozen"
For these, consider buying organic, or skip altogether. The U.S. Department of Agriculture found that even after a thorough washing, these fruits and vegetables consistently carried much higher levels of pesticide residue than others.
1. Apples
2. Cherries
3. Grapes, imported
4. Nectarines
5. Peaches
6. Pears
7. Raspberries
8. Strawberries
9. Bell peppers
10. Celery
11. Potatoes
12. Spinach
These foods have less pesticide residue:
- Bananas
- Kiwi
- Mangos
- Papaya
- Pineapples
- Asparagus
- Avocado
- Broccoli
- Cauliflower
- Corn
- Onions
- Peas
Beans and Whole Grains
Beans and whole grains are another smart way to save money on organics. And remember, the combination of beans and rice in a dish provides a complete protein, so you can save money by skipping meat entirely or by reducing the amount of meat (often the most expensive part of the meal) that you add to the dish.
Beans and grains are highly versatile ingredients that adapt well to seasonings. Use them in stews, soups, pasta dishes, to extend meat dishes, or form them into patties for croquettes or meatless burgers.
Beans
Anasazi
Azuki
Black bean
Black-eyed peas
Cannellini
Chickpeas
Great Northerns
Kidney beans
Lentils (brown, green, and red)
Pintos
Whole Grains
Whole Grains
Barley
Brown rice
Buckwheat
Bulgur
Kasha
Oats
Quinoa
Wild rice
Whole-wheat berries
Whole-wheat couscous
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