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Donview Health &
Wellness Digest
A compilation of healthful news, views and practical tips for Donview students and their families.
Issue 5
April 2015
2015 Dirty Dozen & Shopping Organic on a Budget
By Joy McCarthy
http://www.joyoushealth.com/
blog/2015/03/02/2015-dirty-dozenshopping-organic-budget/
Every year the Environmental
Working Group releases the
updated version of the Dirty Dozen
and Clean Fifteen. The good news
is 2015 is the same as 2014. This
is because new USDA data on
pesticides haven’t been updated
since 2013.
According to the Environmental
Working Group, nearly two-thirds
of the 3,015 produce samples
tested by the U.S. Department of
Agriculture in 2013 contained
pesticide residues – in fact, 165
different pesticides. Unfortunately,
not much has changed despite
consumer demand for cleaner food.
If you’re thinking that pesticides
don’t matter, think again!
As David Suzuki says “Pesticides
are TOXIC by design”. They are
designed to kill life. Pesticides are
known to cause hormone disruption
(PMS, acne, fertility issues to name
a few), brain toxicity, immune system
dysfunction and even, cancer.
They are chemical toxins that
our body is not well-equipped to
manage. Our detoxification systems
were not built to detox man-made
chemical toxins on a daily basis (or
any day for that matter!).
If you haven’t already done so,
I highly recommend printing off
this handout and keeping it on your
fridge or keep it handy in your
shopping bag. Even if you wash
and peel your produce, it can still
contain high levels of pesticides.
Plus in many cases, the peel is the
most nutrient-dense part of the fruit
or vegetable!
Does this mean you should avoid
eating fruits and veggies if you
can’t afford organic? Absolutely
not. Eat your fruits and veggies
and when budget allows, choose
organic especially for the dirty
dozen. It is better for you, future
generations and our planet. Plus,
get great tips below!
Top Tips for Shopping
Organic on a Budget.
1. Shop in Bulk.
Buying bulk for flours, grains
(brown rice, quinoa, oats), nuts
and seeds is far more affordable
than buying food in a package.
Packaging alone can make up
15-20% of the cost. You’ve
seen how much unnecessary
plastic and cardboard some food
manufacturers use, it’s criminal!
Nut butters are a royal rip-off if
you don’t purchase bulk. In some
cases, can cost $4-5 bucks more
than in bulk.
2. Grow Your Own Food.
Sprouts and herbs are my two
favourite foods to grow at home in
my pint-size condo. And despite
my mom being able to grow
anything (I swear she could grow a
tree from ice), I just didn’t get the
green thumb. If I can do it, so can
you! Mung beans are my faves (see
my video) and they are incredibly
power-packed and nutrient-dense
with B vitamins and protein. Even
better if you have a garden to create
an organic oasis of deliciousness!
Kale is very hardy and easy
to grow, same with tomatoes,
cucumber, green beans, snap peas,
squash and more.
3. Buy Supersize.
While I’m not a fan of massive
stores like Costco and Walmart, I
do appreciate they make organic
more affordable to the masses. Of
course I always prefer supporting
local and independent businesses
personally, but if you have a
big family to feed then that tub
or organic coconut oil for $25
that lasts you 6 months is pretty
gosh darn attractive. Also, stores
in Canada such as Winners and
Homesense often have a food
section. I’ve found hemp hearts,
coconut sugar, coconut flakes and
coconut flour for much cheaper and
they are brands that I love.
4. Make Your Own Food.
Granola is one such breakfast food
that is drying up your wallet. I’ve
seen granola brands sell for as
much as $11.99 and you’re lucky
if you get 7 days of breakfasts out
of that for one person. I only have
two people to feed (Walker and I)
but even still, more often then not
I make my own granola with the
best ingredients and it’s about half
the cost. Try my Cranberry Ginger
Granola. Or instead of buying
organic baked goods from your
favourite health food store, make
them yourself.
5. Shop in Season.
One of the many reasons I love
living in Ontario is the change
of seasons which means a
wide variety of different foods.
However, I could do without
winter! When you buy foods that
are in season, they are far cheaper.
Even better, I have often found
that organic food in-season is often
cheaper than it’s conventional
counterparts. This is especially true
if you shop at farmers markets. You
can get zucchinis for under a buck
and kale for a couple bulks when
they are growing abundantly. v
Instructions
Preheat oven to 350F.
In a large bowl, toss oats, walnuts,
pumpkin seeds, coconut flakes,
dried cranberries, ginger, cinnamon
and coconut sugar together and set
aside. Pour maple syrup and coconut
oil over the oat mixture and stir until
well saturated. Feel free to give it a
taste test and add more coconut oil or
maple syrup to taste.
Spread the oats on a parchment lined
baking sheet and cook for 30 minutes,
stirring mixture every 10 minutes
until oats are nice & golden. Let
granola cool and transfer to an airtight
container, preferably a glass mason jar.
Cranberry Ginger Granola
Makes about 7 cups granola
Ingredients
5 cups rolled oats
1 cup raw walnuts
1/2 cup raw pumpkin seeds
1/2 cup unsweetened coconut flakes
(unsulfured)
3/4 cup dried cranberries
2 tbsp ground cinnamon
2 tbsp ground ginger
2 tbsp coconut sugar
1/3 cup maple syrup
1/4 cup coconut oil melted
1 tsp salt
Notes
The digestibility of the oats will be
increased if you soak them for a few
hours first. Soaking neutralizes any
enzyme inhibitors. Just keep in mind
you will likely need to bake them for
double the time if you soak them first.
Wonderful!