The Clean 15: Least Contaminated Fruits and Vegetables
Tips for keeping your family healthy, by eating your fruits and veggies!
Hey there, One Potato Community! 🌟 Let's talk about the Clean 15 - a group of fruits and veggies that consistently test low for pesticides and buying organic is not necessary. This means they are safer and healthier for you and your family. In all cases, it’s always best to rinse fresh produce off before eating to remove any residue or dirt from the exterior. Every year, the Environmental Working Group publishes a report of the Clean 15 and the Dirty Dozen - that we’ll be sharing with you in a few weeks. In fact, here’s a link to a graphic of the Clean 15 that you can print out and keep on your fridge.
Ready to dive in? Let’s go!
1. Avocados 🥑
Why They’re Clean: Thick skin keeps the pesticides out.
Health Benefits: Packed with healthy fats, vitamins, and minerals.
Fun Tip: Mash them for a delicious guacamole or spread them on toast.
2. Sweet Corn 🌽
Why They’re Clean: Minimal pesticide residue.
Health Benefits: High in fiber and B vitamins.
Fun Tip: Grill them with a bit of butter and seasoning for a tasty treat.
3. Pineapples 🍍
Why They’re Clean: Tough outer layer protects the inside.
Health Benefits: Rich in Vitamin C and bromelain, great for digestion.
Fun Tip: Add to smoothies or enjoy fresh slices for a tropical twist.
4. Onions 🧅
Why They’re Clean: Naturally resistant to pests.
Health Benefits: Full of vitamins, minerals, and antioxidants.
Fun Tip: Caramelize them for a sweet addition to burgers and salads.
5. Papayas 🍈
Why They’re Clean: Thick skin shields the fruit from pesticides.
Health Benefits: Loaded with Vitamins A, C, and E.
Fun Tip: Scoop out the seeds and fill with yogurt for a fun snack.
6. Sweet Peas (Frozen) 🫛❄️
Why They’re Clean: Quick-freeze process limits contamination.
Health Benefits: Good source of Vitamins A, C, and K.
Fun Tip: Toss them into pasta dishes, rice or salads for a pop of color and nutrition.
7. Asparagus 🌿
Why They’re Clean: Naturally pest-resistant.
Health Benefits: Rich in folate and Vitamins A, C, and K.
Fun Tip: Roast with a sprinkle of parmesan for a tasty side dish.
8. Honeydew Melons 🍈
Why They’re Clean: Thick rind protects the flesh.
Health Benefits: High in Vitamin C and potassium.
Fun Tip: Mix with other melons or fresh berries for a refreshing fruit salad.
9. Kiwis 🥝
Why They’re Clean: Fuzzy skin keeps pesticides out.
Health Benefits: Excellent source of Vitamins C and K.
Fun Tip: Slice and serve with a dollop of whipped cream for a simple dessert.
10. Cabbages 🥬
Why They’re Clean: The outer leaves collect most of the pesticides and protect the inner layers - just toss the outermost leaves before using.
Health Benefits: Packed with Vitamins C and K.
Fun Tip: Shred for a crunchy coleslaw or add to soups.
11. Watermelon 🍉
Why They’re Clean: Thick rind minimizes pesticide exposure.
Health Benefits: Hydrating and rich in vitamins A and C.
Fun Tip: Blend into a juice or enjoy slices on a hot day.
12. Mushrooms 🍄
Why They’re Clean: Grown in controlled environments.
Health Benefits: Good source of B vitamins and antioxidants.
Fun Tip: Sauté with olive oil and garlic for a delicious topping on steak or pasta.
13. Mangoes 🥭
Why They’re Clean: Thick skin keeps the inside safe.
Health Benefits: Rich in vitamins A and C.
Fun Tip: Dice and mix with a little chili powder for a spicy snack.
14. Sweet Potatoes 🍠
Why They’re Clean: Fewer pesticides needed.
Health Benefits: High in Vitamins A and C.
Fun Tip: Bake as fries or mash for a sweet side dish.
15. Carrots 🥕
Why They’re Clean: Naturally pest resistant.
Health Benefits: Excellent source of beta-carotene and vitamins.
Fun Tip: Dip raw sticks in hummus for a quick and healthy snack.
Enjoy Cooking Together!
Remember, the Clean 15 are not only healthy but also fun to cook with! They add color to meals and many can be found all year around. Get the kids involved in the kitchen by husking and peeling and enjoy creating delicious meals together. Happy cooking! 🍽️
Source: Food Revolution Network