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Buy Organic Foods : There are 12 foods where buying organic makes even more sense than normal.
According to the EWG (Environmental Working Group) the 12 most contaminated foods are:
  • apples
  • bell peppers
  • celery
  • cherries
  • imported grapes
  • nectarines
  • peaches
  • pears
  • potatoes
  • red raspberries
  • spinach
  • strawberries
All tested positive for pesticide residue – even after having been washed! Sweet bell peppers were the vegetable with the most pesticides overall, with 39 pesticides detected on a single sample. Conversely, if you're going to buy conventional, peas, broccoli, onions, pineapples, mangoes, bananas, kiwi and papaya had the lowest occurrence of pesticide residue.


Buy Local Food : Bringing more local produce into your kitchen may leave you wondering what to do with unusual things such as Jerusalem artichokes, kohlrabi or mizuna. “I get requests all the time from CSAs asking permission to put my recipes into their delivery boxes,” Madison says. “I always say yes.” Get a good produce-based cookbook and don’t be reluctant to ask for recipe ideas from growers.


Track down specials and buy in bulk. Buying in bulk means less trips, and can be a good way of reducing your food miles.






Nutty Rice Loaf
Nutty Rice Loaf Category Cheese Recipes 
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Ingredients And Procedures

Nonstick vegetable spray 1 1/2 c Cooked brown rice

1 c Zucchini shredded

1/4 c Onion, chopped

1/2 c Wheat germ

1/4 c Walnuts, chopped

1 c Med. cheddar cheese shredded

3 Eggs, lightly beaten

1/2 ts Thyme

1/2 ts Marjoram

1/4 ts Black pepper

My notes: Omit wheat germ for gluten-free diet. Substitute bran if wheat germ is not available, used to add fiber. Preheat oven to 350 F. Spray 9 x 5 inch loaf pan with non-stick vegetable spray. Combine ingredients and pack into loaf pan. Bake 40 - 45 minutes or until brown on edges and firm to touch. Cut into slices. Serve hot or at room temperature with a salad. OR Microwave in glass loaf pan covered with wax paper for 8 minutes on high power. Rotate once. OR if mixture holds together well enough, shape into patties and brown in a non-stick frying pan. 1/6 recipe - 247 calories, 1 starch, 1 med-fat meat, 1 vegetable, 1/2 fat

13 grams protein, 13 grams fat, 20 grams carbohydrate, 4 grams fiber 154 mg

sodium, 269 mg potassium, 157 mg cholesterol Adapted from Am. Diabetes Assoc. Family Cookbook Vol III Shared but not tested by Elizabeth Rodier, Jan 94

 
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