Healthy Cheat Sheet

As much as I would love to, I can't always cook extremely healthy, and can't always buy organic. Healthy nutritious food can be pricey. Here are some lists I keep with me (okay, I actually just log into this site from my Iphone now), so I can remember when I shoud buy organic. The Dirty Dozen is a list of foods that have been reported to have an extremely high number of chemicals and pesticides in the grocery store. The Clean 15 are the opposite. Either they do not need pesticides to grow good, or the chemicals and pesticides to not absorb into the fruit/vegetable.


The Super Spices list is a list of spices that have a very high number of antioxidants in them. I just finished stocking my spice cabinet with the last few spices I needed to make sure I have every spice on this list. I put at least one of these spices into each dinner I prepare. I also add a tiny bit to my daughter's baby food, to make sure she is getting some immune boosting antioxidants in her diet. I hate being sick, and I hate when my babies get sick!




Dirty Dozen
celery
peaches
strawberries
apples
domestic blueberries
nectarines
sweet bell peppers
spinach, kale and collard greens
cherries
potatoes
imported grapes
lettuce


Clean 15
onions
avocados
sweet corn
pineapples
mango
sweet peas
asparagus
kiwi fruit
cabbage
eggplant
cantaloupe
watermelon
grapefruit
sweet potatoes
sweet onions

        Super Spices

        Black Pepper
       Chili Powder
       Cinnamon
       Cloves
       Cumin
       Garlic Powder
       Ginger
       Oregano
       Red Pepper
       Rosemary
       Thyme
       Turmeric