Asparagus face fewer threats from pests such as insects or disease, so fewer pesticides need to be used.
Choose: Look for firm spears with bright green or purplish compact tips. Plan on a 1/2 pound per person, and for more uniform cooking, select spears of a similar thickness. Store in the refrigerator vegetable crisper and give them a good rinse before using (even if you're going to boil them).
2. Avocados
Avocados have thick skins that protect the fruit from pesticide build-up.
Choose: Look for avocados that are still somewhat unripe and firm to the squeeze; they'll ripen nicely on your kitchen counter in a couple of days. Store at room temperature. Although you'll be using only the meat of the avocado, it's always a good idea to rinse them before you slice them open.
Recipe: Avocado and Ham Sanwiches
Let the mild, nutty flavor of avocados stand in for Swiss cheese in this classic ham sandwich.
TOTAL TIME
15
INGREDIENTS
2 ficelle loaves, about 18 inches each
1/4 cup butter, softened
2 tablespoons Dijon mustard
1/8 teaspoon coarse black pepper
3/4 pound sliced Virginia ham
3 large avocados, peeled and sliced
PREPARATION
1. Cut each ficelle loaf into 3 equal pieces, and split each horizontally along one side, leaving the other side intact. Open the pieces so they lie flat.
2. Stir the butter, mustard, and pepper together until smooth, and spread on both sides of the bread. Layer with the ham and avocado, and sprinkle with the sea salt.
3. Wrap the sandwiches with parchment, and tie with a string to secure. Keep chilled and serve within 3 hours.
Tip: Ficelle is a thin, chewy baguette loaf. Substitute one standard baguette for 2 ficelles: Just cut the heels off the ends and make each sandwich a little bit shorter.
3. Bananas
Pesticide residue remains on the banana peel, which isn't eaten.
Choose: There are basically 3 stages to a ripening banana. You'll want to choose them according to how you're going to use them. Chosen green, where the peel is pale yellow and the tips are green, their taste will be somewhat tart. These work best for frying or baking in a pie. Chosen at their next stage of ripeness, where the peel is mostly all yellow, the pulp will still be firm but their starch content will have started to turn to sugar. These also work well in pies and tarts. In the last stage of ripeness, the skins will show signs of brown spots with the peel a deeper yellow color. This is when they're sweetest and work well mashed and added to baked goods like banana bread recipes. Store at room temperature. If they're unripe, you can place them in a brown paper bag to ripen. Give the bananas a quick rinse and dry before you peel them.
Recipe: Banana Oat Bread
Rich and moist banana bread gets a texture boost with the aid of quick cooking oats.
SERVINGS
16
COOK TIME
70
TOTAL TIME
90
INGREDIENTS
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt
2 cups plus 3 tablespoons all-purpose flour
1 cup plus 3 tablespoons quick-cooking oats
1/2 cup plus 3 tablespoons brown sugar
1/2 cup (1 stick) plus 3 tablespoons margarine or butter
1 cup mashed bananas (about 2 ripe large bananas)
1/4 cup milk
2 teaspoons vanilla extract
2 large eggs
PREPARATION
1. Preheat oven to 350 degrees F. Grease a 9" by 5" loaf pan.
2. In large bowl, mix baking powder, baking soda, salt, 2 cups flour, 1 cup oats, and 1/2 cup packed brown sugar until blended. With pastry blender or two knives used scissor-fashion, cut in 1/2 cup margarine or butter (1 stick) until mixture resembles coarse crumbs. Stir in mashed bananas, milk, vanilla extract, and eggs just until flour is moistened. Spoon batter into pan.
3. Prepare crumb topping: In small bowl, with fork, mix 3 tablespoons flour, 3 tablespoons oats, 3 tablespoons brown sugar, and 3 tablespoons margarine or butter until blended. Sprinkle crumb topping evenly over batter.
4. Bake bread 1 hour and 10 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack 10 minutes; remove from pan and finish cooling on wire rack.
4. Broccoli
Conventional broccoli doesn't retain so many pesticides because the crop faces fewer pest threats, which means less spraying.
Choose: Look for tightly bunched flower buds on the broccoli stalks that are immature. In other words, try not to buy them if their little yellow flowers have opened. Color-wise, the broccoli should be deep green and the stalks should be firm and not rubbery. Before use, wash in a cool water bath and change the water a couple of times in the process. Store in the refrigerator crisper.
5. Cabbage
Cabbage doesn't hold on to so many pesticides because a ton of spraying isn't required to grow it.
Choose: Look for cabbage heads whose leaves are tight and be sure the head is heavy for its type, and firm. For most cabbage varieties, you'll want to make sure the outer leaves are shiny and crisp. Savoy is the exception to this rule, as it forms a looser head and the leaves grow crinkly naturally. You'll want to avoid any with leaves that show signs of yellowing. Bok choy should have deep green leaves with their stems a crisp-looking white. Discard the outer leaves of a cabbage before using. You can wash and spin most cabbage leaves just like you do salad greens. Store in the refrigerator crisper.
Recipe: Asian Coleslaw
A crisp low-calorie side dish. To cut prep time, use a food processor to slice the cabbage and shred the carrots.
INGREDIENTS
1/3 cup seasoned rice vinegar
2 tablespoons vegetable oil
2 teaspoons Asian sesame oil
3/4 teaspoon salt
1 large head savoy cabbage (about 2 1/2 pounds), thinly sliced and tough ribs discarded
1 bag (16 ounces) carrots, shredded
4 green onions, thinly sliced
1/2 cup chopped fresh cilantro leaves
PREPARATION
1. In large bowl, with wire whisk or fork, mix rice vinegar, vegetable oil, sesame oil, and salt.
2. Add cabbage, carrots, green onions, and cilantro; toss well. If not serving right away, cover and refrigerate.
6. Kiwi
Kiwi peel provides a barrier from pesticides. Give them a rinse before cutting.
Choose: Here's where your nose plays an important part when choosing fresh fruit. Sniff out kiwis that smell good. They should be plump and yield to a squeeze like that of a ripe pear. Steer clear from those with moist areas on their surface or any skin bruising. If unripe kiwi are all that are available, simply take them home and place them in a paper bag at room temperature with other fruits that need more time, such as bananas or pears. Store in the refrigerator crisper.
Recipe: Blueberry-Kiwi Tarts
Kiwi is one of those fruits that often gets overlooked. Although kiwi's flavor sometimes competes with that of a strawberry, its stronger texture makes it a great fruit to use when baking.
INGREDIENTS
Tart-shell dough (enough for four 4 1/2-inch round tart pans)
3 1/2 cups blueberries
1/4 cup granulated sugar
2 Tbsp seedless blueberry jam
1 Tbsp fresh lime juice
1/2 tsp grated lime zest
2 kiwis, peeled, sliced
Confectioners' sugar
Julienned strips lime zest
PREPARATION
1. Divide dough into 4 pieces. Press evenly over bottoms and sides of 4 4 1/2-inch round tart pans with removable bottoms. Prick each with fork; freeze 15 minutes.
2. Place oven rack in bottom position; heat oven to 400°F. In a medium bowl, toss 2 1/2 cups of the blueberries, granulated sugar, jam, lime juice, and lime zest. Fill shells with berry mixture; place on baking sheet.
3. Bake until crust is golden and fruit is bubbly, about 30 minutes.
4. Cool tarts in pans on wire rack. Remove sides of pans. Top tarts with 1 cup blueberries and kiwi slices. Dust with confectioners' sugar and garnish with lime zest.
7. Mango
Sweet mango flesh is protected by its thick skin from pesticides. Still, you'll want to rinse under water before cutting open.
Choose: Depending on the variety of melon, look for those that are bright in color such as red, yellow, or orange. It should have a distinctive "fruity" smell. If there's no ripe-fruit aroma, steer clear. Mangoes should be slightly firm but yield to your touch somewhat -- the softer the mango, usually the sweeter it is. If the mango is too soft, there's a good chance that it will be rotten inside. Store in the refrigerator crisper.
Recipe: Cuban black bean soup with mango relish
This flavorful and hearty black bean soup tastes like it's been simmering for days. Soak the beans overnight to cut down on prep and cooking time.
SERVINGS
6-8
INGREDIENTS
3 teaspoons olive oil
4 bacon slices, diced
1/2 Spanish onion, chopped
2 garlic cloves, minced
1 teaspoon ground cumin
1 cup black beans, soaked overnight
6 cups water
1 tablespoon red wine vinegar
1/2 teaspoon salt
1 cup long-grain rice
Mango Relish
1 mango, diced
1/2 red bell pepper, chopped
1/2 bunch scallions, sliced thin
1/2 bunch flat-leaf parsley, chopped
1 lime, juiced
PREPARATION
1. Heat oil in a saucepan over medium heat. Add bacon, onion and garlic; saute until onions are translucent, about 3 minutes. Stir in cumin; cook an additional 1 minute.
2. Add the beans, two-thirds of the water, vinegar, and half of the salt to the onion mixture. Bring to a simmer and cook until the beans are tender, about 40 minutes.
3. Combine the rice, remaining water, and remaining salt in a microwave-safe bowl. Microwave until cooked, about 10 minutes. Keep warm.
4. To make the mango relish: Combine the mango, bell pepper, scallions, parsley, and lime juice in a small bowl. Set aside.
5. Puree the cooked beans, adding additional hot water if the soup is too thick.
6. Fluff the rice with a fork. Prepare a rice mold by rubbing the inside with a small amount of warm water. (A 1/2-cup measuring cup can be used for the rice mold).
7. Using the measuring cup as a mold, place a mound of rice in each soup bowl. Ladle soup around the rice and top with mango relish.
8. Onion
Onions don't see as many pest threats, which means less pesticide spraying.
Choose: Look for onions that are firm, have a distinctive "oniony" smell that's not overpowering, and show no visible signs of damage or soft spots. Store in a cool, dry place or in the refrigerator.
Recipe:
Caramelized-Onion and Gruyère Tarts
Make this fresh and delicious dish from scratch now — then freeze it to savor later.
SERVINGS
8
INGREDIENTS
3 cups grated Gruyère cheese (about 10 ounces)
8 ounces cream cheese, softened
1 tablespoon Dijon mustard
1 tablespoon fresh chopped oregano
3/4 teaspoon fresh-ground pepper
2 tablespoons unsalted butter
2 large sweet yellow onions, sliced 1/4 inch thick (about 2 cups)
2 tablespoons fresh thyme
Quick Puff Pastry
1/2 cup sliced kalamata olives
PREPARATION
1. Make the tarts: Heat oven to 400°F. Mix Gruyère, cream cheese, mustard, oregano, and pepper in a small bowl and set aside. Melt butter in a large skillet, add onions, and cook, stirring occasionally, over medium-low heat until dark brown and caramelized - about 1 hour. Stir in the thyme and set aside. With a sharp knife, cut the puff pastry dough into 8 equal-sized pieces. Roll each piece out to 8- by 6-inch rectangle. Spread about 1/4 cup of the cheese mixture on the dough, leaving a 1/2-inch border all the way around. Top with 1/4 cup of the caramelized onions and 1 tablespoon of the olives. If freezing, skip to Step 2 or bake tarts on parchment-lined baking pans for 10 minutes, reduce oven temperature to 375°F, and bake until puffed and golden - about 12 more minutes.
2. Freeze the tarts: Place uncooked tarts on parchment-lined baking pans, cover with plastic wrap, and freeze until solid - about 2 hours. Wrap each frozen tart securely in freezer paper or aluminum foil and stack them in an airtight container. Store frozen for up to 2 months. To serve, bake frozen tarts at 400°F for 12 minutes, reduce oven temperature to 375°F, and bake until puffed and golden - about 15 more minutes.
9. Papaya
Pesticide residue stays on papaya skin, but be sure to give them a wash before slicing open.
Choose: Papaya colors usually range between yellow and green. Look for those that are slightly soft and show no signs of bruising or appear shriveled. If they're not fully ripened, you can toss them in the brown bag along with your unripened kiwi fruit, peaches, and pears. Once they're ripened, store in the refrigerator crisper.
Recipe: Avocado and Paypaya Salad with Lime Dressing
Serve this salad as an accompaniment to fresh crab or lobster or to start a meal. The avocado will color if it sits too long, so be sure to prepare the dressing first.
SERVINGS
4
TOTAL TIME
20
INGREDIENTS
2 limes, juiced
1 tablespoon local honey
1/4 teaspoon salt
1/4 teaspoon freshly cracked black pepper
4 cups mixed baby lettuce greens
2 papayas
2 avocados
PREPARATIONS
1. Combine the lime juice, honey, salt and pepper; blend until smooth.
2. Peel the papayas and cut them in half. Using a spoon, remove the seeds; discard seeds.
3. Slice the papaya halves into thin wedges. Cut the avocados in half and remove the pits. Slice the flesh into thin strips.
4. Arrange the fruit slices on salad plates, alternating between papaya and avocado.
5. Combine the greens and dressing in a bowl and toss well to coat.
6. Mound a portion of the greens in the center of each plate. Drizzle with a few drops of dressing.
10. Pineapple
You won't be eating the tough pineapple skin, which protects the fruit from pesticide residue. As with all your produce, you should rinse the pineapple before cutting.
Choose: Although tempting, this is one fruit that you won't want to choose if it has a strong, sweet smell. This usually means that the pineapple is overripe and has even begun to ferment. Like all other fruits, avoid any that have soft spots, and in the case of pineapples, damage to the rind. Store in the refrigerator crisper.
Recipe: Pineapple Coffee Cake
This quick coffee cake can be made with a variety of fruits.
SERVINGS
9
COOK TIME
20
INGREDIENTS
2 cups unbleached all-purpose flour
1/2 cup granulated organic sugar
3 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 large egg
1 cup plain nonfat yogurt
1/4 cup canola oil
1 teaspoon vanilla extract
1 1/2 cups chopped fresh pineapple
1/4 cup pecans, chopped
2 cups granulated sugar
pineapple chunks or peach slices for garnish, optional
PREPARATION
1. Preheat oven to 375 degrees F. Lightly oil an 8-inch square or round baking pan or coat it with nonstick spray.
2. In a bowl, whisk flour, first measurement of sugar, baking powder, baking soda and salt.
3. In a large bowl, whisk egg, yogurt, oil and vanilla until smooth. Add dry ingredients and stir with a rubber spatula until just blended. (Do not overmix.) Fold in pineapple. Scrape batter into prepared pan.
4. To make the topping: In a small bowl, combine pecans and remaining sugar. Sprinkle over batter. Garnish with additional chunks of pineapples or sliced peaches if desired.
5. Bake for 25 to 35 minutes, or until top is golden and a skewer inserted in the center comes out clean. Let cool in the pan on a wire rack for about 20 minutes. Cut into squares and serve warm.
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