The Clean 15: Foods You Don't Have to Buy Organic

Why Buy Organic?

There are many reasons to buy organic foods. The USDA Organic label tells you that fruits and veggies weren\'t raised using manmade chemical pesticides, fossil fuel- or sewage-based fertilizers or genetically modified seeds. On meat, the label indicates that the feeds provided met those same standards, and that the animals weren\'t administered hormones and antibiotics. Bottom line: \"Organic\" is more sustainable and healthier -- for the environment and farm workers, certainly, and often for you and your family.

How is organic healthier? It\'s healthier because some studies suggest that organic produce has more nutrients than its conventional counterparts, probably because the soil is left in better condition after repeated plantings; and healthier because you avoid ingesting any harmful pesticide residues left on conventional produce.

But, particularly as the economy sags and millions of Americans lose their jobs, it can be hard to afford the often-premium price charged for organic foods. That\'s why we\'ve published this updated list, based on Environmental Working Group\'s latest compilation of government data about pesticide residue.

The fruits and vegetables on this list were the least likely to have pesticides detected on the parts you eat, after typical washing, whether or not they\'re certified organic. (Remember, though, that the farmworkers and the farm soil, will thank you for any organic purchases you can make.)

For a list of the foods most likely to be contaminated, see The Daily Green\'s feature Dirty Dozen: 12 Foods To Buy Organic.

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.

Recipes:
\r\nFrench Onion Soup
\r\nSwiss Cheese and Onion Crostini
\r\nSauteed Kale with Garlic and Red Onions
\r\nCaramelized-Onion and Gruyere Tarts

Avocado

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.

Recipes:
\r\nAvocado and Ham Sandwiches
\r\nAvocado Papaya Salad with Lime Dressing
\r\nAvocado Lime Sauce
\r\nAvocado and Strawberries with Honey Vinaigrette
\r\nFresh Tomato and Avocado Soup
\r\nVeggie Fajitas with Avocado and Tomato Salsa
\r\nMexican Avocado Soup
\r\nTomato Salsa with Avocado and Onion
\r\nGluten-Free Avocado, Mushroom and Spring Onion Frittata
\r\nUltimate Guacamole
\r\nHuevos Rancheros

Sweet Corn

Sweet corn may take a lot of fertilizer to grow, but you\'re unlikely to end up with any pesticides on the kernels.

Choose: There is nothing -- we mean nothing like fresh corn on the cob from a local farm stand in late summer. Buy it fresh and local, and boil it that day for the best results.

Recipes:
\r\nFresh Corn Salad
\r\nBarley and Fresh Corn Salad
\r\nCorn Chowder
\r\nCorn on the Cob with Lemon-Basil Butter
\r\nCorn Fritters
\r\nZucchini with Couscous and Corn
\r\nGolden Corn Bread
\r\nFarm Stand Succotash
\r\nBean and Corn Salad
\r\nCheese Grits and Corn Pudding
\r\nKasha, Corn and Bean Salad
\r\nCorn Pancakes with Spicy Peas
\r\nSweet Corn Muffins

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.

Recipes:
\r\nSunshine Potato Salad
Pineapple Coffee Cake
Hot Fruit Salad

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 mango, 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.

Recipes:
Cuban Black Bean Soup with Mango Relish
\r\nMango Sour Cream Cupcakes
\r\nTropical Fruit and Rice Salad
\r\nKerala Curry with Mango and Coconut
\r\nSzechuan Shrimp with Mango Rice and Sesame Broccoli
\r\nGluten-Free Fruit Salad with a Vanilla Bean Secret

Asparagus

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).

Recipes:
\r\nAsparagus with Shiitake Mushrooms and Bacon
\r\nSpicy Tofu and Asparagus Stir Fry
\r\nBistro Pizza
\r\nLemony Grilled Asparagus
\r\nSpring Vegetable Frittata
\r\nQuinoa Salad with Roasted Asparagus and White Beans
\r\nAsparagus, Jack and Feta Cheese Frittata
\r\nSauteed Asparagus with Butter and Garlic
\r\nGluten-Free Ruby-Red Rice Salad with Asparagus and Goat Cheese
\r\nAsparagus Omelet
\r\nHerb Grilled Turkey Breast with Mushroom Quinoa and Asparagus
\r\nGrilled Chicken Marsala with Asparagus and Farro
\r\nVegetables with Sesame Vinaigrette
\r\nRoasted Vegetables and Linguine Salad
Asparagus Gratin

Sweet Peas

Sweet peas are among the least likely vegetables to have pesticide residue, according to the Environmental Working Group\'s latest survey of government data.

Choose: If you\'re not growing sweet peas in your garden, then look for full, green pea pods at your local farmers market, farm stand or grocery store.

Recipes:
\r\nPuree of Fresh Pea Soup
\r\nPenne with Peas, Grape Tomatoes and Ricotta

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.

Recipes:
\r\nGluten-Free Roasted Chicken with Kiwi, Blood Oranges and Ginger
\r\nCitrus Grove Salad
Blueberry-Kiwi Tarts

Cabbage

Cabbage doesn\'t hold on to so many pesticides because a ton of spraying isn\'t required to grow it. What it does hold onto is beta carotene: It\'s a superfood!

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.

Recipes:
\r\nAsian Style Cabbage Rolls
\r\nCole Slaw with Creamy Mustard-Ginger Vinaigrette
\r\nCabbage and Walnut Salad
\r\nAsian Coleslaw

Eggplant

Maybe it\'s the thick skin, but eggplants are among the least likely to be contaminated by pesticides, according to the Environmental Working Group.

Choose: Look for firm and glossy eggplants to know they\'re ripe and undamaged. Because they grow to various sizes, choose one proportionate to the dish you\'re preparing.

Recipes:
\r\nEggplant and Zucchini Lasagna
\r\nGrilled Eggplant Caponata
\r\nRotelle with Ratatouille
\r\nGrilled Vegetable Tostadas with Fresh Salsa
\r\nSpicy Eggplant Relish
\r\nBistro Chicken and Eggplant Sandwiches
\r\nGrilled Baby Eggplant with Moroccan Topping
\r\nGrilled Eggplant and Feta Flat Bread Pizza
\r\nSummer Vegetable Gratin
\r\nEggplant and Olive Pate
\r\nClassic Eggplant Parmigiana

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.

Recipes:
\r\nCoconut Sorbet with Fresh Papaya
\r\nTropical Fruit and Rice Salad
\r\nQuinoa Crusted Chicken With Green Papaya And Grapefruit Relish
Avocado and Papaya Salad with Lime Dressing

Watermelon

With that rind, watermelon has a natural defense against the onslaught of any chemical.

Choose: Look for a firm whole melon without any soft spots.

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.

Look for broccoli at the fall farmers\' market, and if you\'re pinched for cash, don\'t fret about choosing a non-organic variety; broccoli generally doesn\'t end up with pesticide residue.

Recipes:
Root Cellar Salad
\r\nBroccoli and Cheddar Kugel
\r\nWarm Quinoa & Broccoli Salad With Carrot-Ginger Dressing
\r\nSzechuan Shrimp with Mango Rice and Sesame Broccoli
\r\nVegetables with Sesame Vinaigrette
\r\nWhole Wheat Pita Pizzas with Vegetables
Broccoli-Cheese Polenta Pizza
\r\nWhole Wheat Pasta with Garlicky Greens

Tomato

Tomatoes were on the 2008 Dirty Dozen list of foods with the most pesticide residue, but the latest update finds them cleaner than most. Why? The Environmental Working Group isn\'t sure.

Choose: If you aren\'t growing your own, look for fresh in-season tomatoes at local farmers markets and farm stands. Look for glossy, firm skin -- and don\'t hesitate to try a delicious heirloom variety that might not look like a typical tomato!

Recipes:
\r\nSpaghetti Bolognese\r\n
\r\nPork, Beans and Organic Beer Chili\r\n
\r\nVegetable Stew Nicoise with Tofu\r\n
\r\nGrandma Kelly’s Organic Beef Stew\r\n
\r\nSpaghetti with Artichokes, Beans, Spinach\r\n
\r\nHarissa Soup\r\n
\r\nCountry Curried Chicken\r\n
\r\nTomato and Rice Soup\r\n
\r\nHomemade Vegetable Soup\r\n
\r\nBBQ Brisket\r\n
\r\nShepherd’s Pie with Brown Ale\r\n
\r\nShrimp with Asian BBQ Sauce\r\n
\r\nCatfish Sloppy Joes

Sweet Potato

Not only are sweet potatoes unlikely to be contaminated with pesticides, they\'re also a superfood, packed with Vitamin A and beta carotene.

Choose:It\'s hard to go wrong choosing a hardy sweet potato. Just make sure it isn\'t beaten up or rotting, and choose a size that matches the meal you\'re preparing.