All posts in Pantry Makeover


Wellness Wednesday: STOP worrying about all the foods you “can’t eat”

As a woman who enjoys the occasional glass of wine just as much as a green smoothie, I thought I’d share with you my underlining philosophy on food and eating – that I hope anyone can agree with: paleo, vegan, what have you.

1) 
ADD HEALTHY FOODS!  
Cutting out the foods we enjoy, grew up on, or are a part of our culture can be difficult and a bit sad.
I mean, who wants to give up Matzo Ball Soup!?

Therefore, I propose we start small by introducing new and delicious, nutrient dense foods into our day.
Here are a few examples of how you can do that:

  • Start your day off with lemon water
  • add chia seeds, cinnamon and flax meal to your morning oats
  • sprinkle hemp seeds on your salad at lunch
  • pack your own hummus and loads of veggies for a snack
  • have a green smoothie with a superfood powder in the afternoon

There you have it – you just added 400 calories of nutrient rich foods that boost your immune system, create healthy hair, skin and nails, and provide your body with nourishment that will actually keep you feeling satiated and satisfying.  You’ll notice that nutrient dense foods will fill you up and keep you energized for longer than empty foods (Honey Bunches of Oats and Cheezits).

2) 
LOOK AT ALL YOU CAN EAT
With all this hype and chatter around dairy, gluten, sugar, soy – what our paleolithic ancestors ate and didn’t eat –  it seems almost impossible these days to know what’s good for us and what’s not…

I propose we shift that perspective.
What about if instead of dwelling on the foods we can’t eat, we start thinking,
“I can eat anything from the earth!”

How amazing would that be!?
I think we’re safe to assume that if cultures have been eating it for thousands of years, we’re cool to, too: coconut, rice, fish, lentils, mango, honey, miso paste. 

I don’t think the man in the Japanese fishing village is worrying about consuming too much rice or miso soup (fermented soy).
It’s the American diet we should be questioning, the ThinkThin power bars and diet sodas.  

News flash for those avoiding gluten:
Gluten is only found in 4 grains: rye, bulger, barley and wheat.  
Which are easy to avoid if you are eating a whole foods diet.
I mean how often do you go to the bulk aisle and scoop out a bag of bulger? Not often.

Look at it this way, in the bulk aisle there are LOADS of grains that are gluten free which you probably have never tried, let alone heard of.  So why not try something new!?
For example, millet, quinoa, all rices, oats and amaranth are all gluten free.

In addition, as opposed to replacing your cookie with vegan or gluten free cookie, try satisfying your sweet tooth with THESES!!

And while we’re talking about clean eating and mindful living…I’d love to invite you to
JOIN ME ON May 30th in West Marin

It’s a weekend of combined
HEALTH: 
green smoothies, walks, mat movement, massage, relaxing
AND INDULGENCES: cheese from the farm, wine, chocolate

 

Wellness Wednesdays: Green Smoothie Recipe (when organic is not available)

Hola! Coming at you from Todos Santos….  The little beach town in Southern Baja Mexico I moved to (exactly) this time last year.  I moved here to open a farm-to-table store/cafe on an organic farm (see here & here) and after the hurricane which touched-down on Souther Baja last month, the store and farm were nearly destroyed.  {Which brings me back to Todos Santos to give a little love}.



Since the local organic farms have been destroyed in the hurricane, the only available produce in town comes from farms that drench and drown their produce in pesticides :(   

Tips on Healthy Traveling & Choosing NON Organic Produce: 
-Choose fruits and veggies that you can peel, minimizing your pesticide exposure!
(avoid berries and foods that grow IN the ground like carrots)
-I pack baggies of superfoods like 
spirulina and green tea matcha when traveling – both are loaded with antioxidants {fun fact: Antioxidants help repair damaged cells caused by free radicals in our bodies – free radicals come from pollution, pesticides, smoke, toxins, etc.)
-I also travel with Yogi Super Antioxidant Green Tea and freeze the brewed tea into ice cubes for smoothies
– while we’re on the subject, here are more healthy travel tips

Green Smoothie Recipe:  1 Cucumber (peeled),  Avocado, Lime, Frozen Banana, Spirulina, Green Tea Matcha and Green Tea Ice Cubes (not pictured)

Breakfast was chia seeds and oats cooked with cinnamon, vanilla and coconut oil.  Topped with walnut butter, bananas, hemp hearts and local honey  (I brought everything from SF except for the bananas, coconut oil and honey)

Papaya and Green Smoothie Afternoon Snack

Jicama and Cucumber with Lime and Cayenne

Loving my Klean Kanteen – Powereed by Spirunia and Matcha :) OOOOOMMMM

 

Here’s to health,
Claudine

 

Wellness Wednesdays: Buck What? NOT WHEAT :) yah buckwheat is GF!

Hello Friends!

Buckwheat Crackers with Edamame & Avocado Spread

Have you heard of buckwheat?

If not, let me familiarize you with this great grain.  Not only is it a hearty whole grain that transforms into tasty little puffs when cooked, but when milled into a flour it becomes a wonderful gluten free substitute for all sorts of baking….

I recently started experimenting with buckwheat, and to my surprise, have been love, love, lovin it

Why, you ask?

– It’s quite sticky, “glutinous” and “starchy” so does well in recipes that need a lil’ binding love like crackers and crepes.
– The flavor is deep and earthy, but mild enough to still be paired nicely with sweets like buckwheat crepes & Nutella!
– It’s naturally gluten free, high in protein (contains lysin, an amino acid not found in many other plant based sources), high in fiber, B vitamins, copper and magnesium.

Say HELLO to my new favorite grain!

These Crackers are ridiculous!!! 4 ingredients and SO SIMPLE-
YOU WILL NEVER BUY PACKAGED crackers again.

Packed Lunch for my friend who just had a baby – that’s avocado edamame spread under the lemon (so excited for the day I can pack my kiddos lunches!!!!)


Buckwheat Crackers with Almond Butter and Banana

 

Crazy (simple) Crackers:

I promise, these are so easy, after making them once, you’ll never buy crackers again!

Combine 1 ½ cups of buckwheat flour and 1 cup of Almond Flour, ½ teaspoon salt, ¼ cup of hemp hearts.  mix well.  Add ¾ cup of water and 2 tablespoons of olive oil.  Mix well with a spatula.  Divide into 2 balls and and place in the fridge for at least 30 minutes.

Preheat the oven to 375.

Roll out one ball between 2 pieces of parchment paper. Place on a cookie sheet and remove the top piece of paper.  With a pizza cutter, cut into whatever shapes you fancy!  Bake for 20-25 minutes until edges turn golden. Remove from the oven and allow to cool before breaking the crackers.  

 

Wellness Wednesday: Perfectly Poached Eggs

recent obsession:
POACHED EGGS!

I don’t know why I’ve been avoiding learning to poach an egg all my life.  Maybe because everyone makes it out to be “so difficult”.   I found it to be the easiest thing I’ve recently learned!  Expect to f**k up a few times at first .  But that’s to be expected, it’s just food, no worries.  Before you know it, you’ll be whipping them up with no troubles at all! Practice makes Perfect.

We could spend a lot of time going into the politics around eggs (which I LOVE doing), from cage free to pasture raised or from cholesterol concerns to the perfect protein source…there are a lot of opinions out there around eggs.
My philosophy is: Enjoy everything from nature in moderation (and sure, an occasional apple fritter is fine too!).

I happen to LOVE eggs.  They’re versatile, affordable (well, kind of. $8 farmer’s market pasture raised, ek!) and not to mention, packed with vitamins, minerals and protein.
(However, I would never eat an egg on the airplane, in a random restaurant or from a place I know does not support the humane treatment of animals…see HERE)

OK, HOW TO POACH AN EGG…

What you’ll need:
a slotted spoon
shallow pot of boiling water
paper towels
eggs from happy chickens
distilled white vinegar

What to do:
bring a small pot of water to a boil
lower to a simmer
add distilled white vinegar
crack the egg into a small cup (I used an espresso cup)
slowly drop the egg into the pot of simmering water (I kind of slide it down the side of the pot)
set your timer for 3 minutes
it’s going to look weird and messy in the water- don’t panic
use your slotted spoon to move the whites towards the yolk, keeping the shape looking somewhat uniformed-ish
in the meantime, place a paper towel on a plate
in 3 minutes the egg is cooked (or when the white part of the egg looks firm and not runny)
remove the egg with your slotted spoon to the paper towel to dry for a bit
season with salt and pepper

(if making more than one, you can add eggs 30 seconds apart)

Recipe for above picture: I roasted a sweet potato, chopped greens and almonds in ONE dish in the oven while I made the egg.  If you can do simple math you can learn to cook entire meals in ONE dish.  Oven at 400.  On a large cookie sheet bake the sweet potatoes (I poke with a fork and wrap them in foil).  When the potato has 12 minutes remaining, scoot them to one side of the pan and add the chopped broccolini and kale (tossed with evoo and sp) along with the almonds. (I feel silly for even explaining this)

ENJOY!

Whipped it up again for a late lunch yesterday.  Earrings off, computer aside… hello deliciousness!!!! Think I’ll make it again today!

 

Wellness Wednesdays: Thoughts on Gluten

Naturally Gluten Free Pantry Staples

Hello Friends,
My goodness, gluten sure has become the hot topic over the past few years.

My Thoughts: I believe gluten is difficult for many people to digest and most people feel better when they cut back on the bread a bit.

However, the gluten free packaged and processed foods on store shelves are not necessarily healthy – do not be fooled, my friend.  Many gluten free breads, crackers, cookies and cereals are packed with ingredients you can not pronounce and sure as heck do not keep in your pantry.

Instead of turning to the gluten free versions of bagels and breads, try foods that are naturally gluten free. For example, have oatmeal instead of a bagel and a grain instead of bread.

– If you are not allergic to gluten, ask yourself this:
Which of these two crackers would my body prefer?
Rye Crisp Crackers (containing gluten. with 2 ingredients, rye and salt)
Glutino’s Crackers (oh my gosh you will not believe all of the ingredients here)

My favorite post run snack: rye crisp, almond butter, banana and chia and hemp seeds


Naturally Gluten Free Pantry Staples:
Whole:
Quinoa, amaranth, millet, buckwheat, all rices

Processed a bit from their natural state:
Brown Rice CousCous
Quinoa Pasta
Oats
Corn meal
Flax meal (I use as an egg replacement in veggie burgers and baking)
almond/coconut flours

As you may know I cook and live primarily gluten free.  I am not allergic to gluten, however, 4 years ago when I removed gluten from my diet I immediately started feeling better.  That’s not to say I pass on pasta in Italy or my dad’s berry pie on my birthday.

 

You’re Invited: Wellness Weekend in Baja!

I’ll be hosting a Wellness Weekend in Baja, Mexico January 23-27th…and YOU are invited!

I’ve teamed up with 4 experts in the women’s wellness world to provide you with an unforgettable and relaxing weekend!  Your stay includes morning meditation with my cousin Laney, rooftop pilates with Kelsey, holistic cooking/nutrition demos with Andi and Christian and 1 restorative massage.  I’ll be cooking 3 nourishing meals a day with organic produce picked that morning, eggs from our farm and fish caught in the afternoon.

As you probably know by now, my passion in life is to spread health and wellness through personalized nutritioncooking lessons and detoxes so I figure what better way to educate and inspire women than in a beautiful home on our own private beach.

We’re keeping the group small to just 9 girls, so sign up soon!

 

Offered at a discounted rate of $1,300 until January 4th, after which it is $1,500.

This is a once in a lifetime opportunity as it will never be offered again.  I hope you can join the fun!

Shoot me an email at visit@organicfarmgirl.org by January 10th!

 

 

Gluten Free Pantry

“Focus on what you CAN eat, not what you can’t eat”

photo courtesy of Free People

Eliminating gluten from my diet was the best thing that every happened to me… Almost 😉  cutting out gluten opened my eyes to a verity of grains that I had never even heard of before.  Wheat itself is not too nutritionally beneficial. My thoughts: Why bake with wheat when you can use flours like almond, coconut, buckwheat and rice instead?  I find these flours give great texture and taste to baked goods not to mention packed with vitamins and minerals.

Wondering if you may have a sensitivity to gluten?  Take a look at the 10 Signs You Are Gluten Intolerant at one of my favorite sites and resources for whole body livin, Mind Body Green

Here are my Gluten Free Recipes.

Cutting back on gluten also means you’ll most likely be cutting back on processed/packaged s**t… which we all could do more of anyway!  You can pretty much assume that anything packages has gluten and/or genetically modified soy/corn in it.  ugh

2 super simple examples:

Looking for something to dip in hummus or have with cheese?  Try sliced cucumbers.

Looking for a fast breakfast in the morning?  Mix OATS with toppings like dried fruit, nuts and almond milk.

Instead of reaching for packaged crackers and cereals (which are full of additives and ingredients that you don’t even have in your pantry) think whole, simple foods from the earth…

Check out these 12 great substitutes HERE

 

So what do you eat??

Is the question I get all the time, accompanied by the look of whaaaat the heeeeeck, when I tell people what it is I do not eat.

And my response is “Everything from the eaaaaaarth!”

What it is I do not eat:  Gluten, Soy, Sugar, Processed/Packaged Foods (which usually contain all of those ingredients), pigs and animals raised inhumanly on factory farms.

What I do eat:  Absolutely every single fruit and vegetable I love.  There isn’t one I don’t like.  Actually, I’m not a big truffle fan.  I think I must have had too much truffle oil on a hot summer day and now the smell gives me the willies.  Well, maybe not the willies, but I’m just like, “eeeeh no thanks”.  Love all gluten free grains: millet, rices, quinoa, cornmeal, amaranth, buckwheat.  Now just imagine all of the amazing combinations we can make with these ingredients woohoo yummy!

I know cutting out packaged/processed foods may seem intimidating or overwhelming at first, but just take a look at what I ate today – you’ll be surprised at how simple it can be! Living a whole, clean, earth based life is delicious, healthy and easy!  Bonus: everything I ate today can be prepped on Sunday and stored/enjoyed for about 5 days.  I’m telling you, I don’t even get out a knife or cutting board during the week – all veggies, fruit and grains can be prepared ahead of time.  Because honestly, who really has the time to spend making BLD (breakfast, lunch, dinner) every day?!  Try starting off with these 20 staples to help get you on your way to whole livin’!

Breakfast: Cut fruit.  Lately I’ve been enjoying grapefruit, kiwi and pineapple.  ChiaChatta is a chia seed pudding that tastes like horchata.  It’s so simple to make and can be made in a big batch on Sunday and enjoyed until Friday.  Combine 1/4 cup chia seeds, 1/4 cup oats 1.5 cups almond milk, vanilla extract, almond extract, cinnamon.  Mix well and store in a glass container.  Read here all the amazing benefit of chia seeds. You should start enjoying them daily!

Lunch: I usually like to stick to a salad with plant based protein during the day (check out veg/protein combinations here).  On Sunday I always prepare a grain (this week brown and black rice) and throw in a vegetable towards the end of cooking (this week edamame).  Also, cabbage is soooooooo good for you and stays fresh for awhile.  It’s just a real winner.  So, a big bowl of cabbage with a few spoon fulls of rice and edamame.  Then I was feeing a little Asian inspired and added avocado, black sesame seeds, rice wine vinegar and sesame oil.  Done.  2 minutes tops! Packs well for work too.

Snack: The perfect combination of fat, carbs, protein and sugar are medjool dates filled with almond butter.  They pack well, can be made in advance (do I need to keep mentioning that?) and are sooooo delicious.  I actually can not walk down the bulk aisle and not put my hand in the date bin and take one. I seriously begin salivating as I approach them.  So awkward getting caught mid bite, ek!  Hard boiled eggs also make a great snack on the go.  Don’t eat them in meetings though, please.  They may be the most disturbing food to watch people eat – eeeh – actually deviled eggs are worse.  I think my mom is the only person who still brings them to every occasion and holiday party.

Dinner: Usually a cooked vegetable and animal protein.  Today I just cooked some green beans I had on hand in a little coconut oil  (make coco oil your new cooking staple – it has so many health benefits), added a little of that already made rice and edamame, throw a fried egg on top and viola! So yummy and again, only 2 minutes.  Another way to reheat the rice and cook fish at the same time – check this recipe out and while you’re there read up on how Eating Healthy is Easy and Cheap!

Start small you guys.  Maybe try just one new vegetable a week.  Or replacing that roll with your salad with a whole grain, like rice.

I also start every morning off with a shot of Bragg’s Apple Cider Vinegar (aaaah painful) and end my day with Natural Calm, A Relaxing Magnesium Supplement.

Dr Weil’s Food Pyramid.  I replace the tofu with red wine.  You gotta get your antioxidants, right!?

Oatmeal is also a great way to start off your morning.  I assembled these for my friend who’s a nurse and would buy oatmeal every day at work.  She was spending $3 every morning, plus the oatmeal she was buying was packed with sugar, preservatives and ingredients that you can’t even pronounce.  I spent $20 on ingredients at TJ’s and assembled 20 baggies-to-go (a waste of plastic, I know, sorry).  Plus, they were way healthier because I added chia seeds and cinnamon (so many health benefits) and no sugar or preservatives were added.  10 minutes on Sunday will save you money, time waiting in line and your waistline!

 
 

Eat Your Way Clean!

Ok, backing up to the basics…
I have been getting some feedback in regards to the menu I posted on, Day 1 To a New You.
My apologies for not helping you properly stock your fridge/pantry for the week…

It is so simple to eat clean  All you have to do is stock your kitchen with these 20 ingredients…most I’m sure you already have on hand.  Everything I listed below I chose for a specific reason.  Every ingredient serves an important roll in cleansing your body and supporting your digestive system.

WHAT TO BUY:

Think EARTH!
If it came from the earth, you are free to indulge!

The Fruits and Veggies that we will be seeing a lot this week:
Cabbage and Carrots (buy already shredded to save you time)
Sweet Potatoes and yams
Avocado
Apples, Bananas, Pears, Mangos, berries, Citrus fruits (really any fruit)
Squash (already peeled and chopped saves you a workout- it’s a toughie to peel)
Dark Leafy Greens (spinach, kale, bok choy)
Asparagus and Broccoli

Fridge:
Whole Plain Yogurt
Eggs
Shrimp and Fish (specifically salmon)
Miso Paste

Pantry:
Quinoa
Black Rice
Honey
Coconut (in extra virgin oil form too for cooking)
Black Sesame Seeds
Sesame Oil
Seaweed
Dry Roasted Nuts
Oats
Beans
Fresh Herbs
Spices

HOW TO PREP AND SAVE TIME:

Make a Quinoa and Black Rice Combo
(cook separately, combine, can keep in the fridge all week! You’ll be having this all week)
Cut lemons, fruit and veggies to help save you time and keep you inclined to eat them.
Buy Pre Shredded carrots and cabbage.  We will be eating a lot of these this week because the are so powerful in aiding with digestions.
Make Green Power Sauce:  This will be used on salmon, in salads, as a marinade and on soup… it delivers healthy fats from nuts, tons of vitamins and minerals, not to mention great flavor.
Green Power Sauce: Blend a kale, walnuts, miso and a little oil until smooth!

SOON YOU WILL BEGIN TO ENJOY THE TASTE OF FOODS IN THEIR NATURAL FORM AND NOT FEEL THE NEED TO SALT AND SAUCE IT UP!
Steamed green beans, yes please.  Green bean casserole, sure, once a year on Thanksgiving.

 

ingrained in your memory…your Basic Grain Pilaf

Actually, there is not even a recipe for this post!
The point is, we need to always keep cooked whole grains on-hand in our fridge!
The first step to eating healthy:
Stock your fridge with healthy,  pre-made (by you) foods!
There are many verities for grain pilafs, my favorite is quinoa 
with this rice medley I buy in bulk (brown, red and black)

Having this on hand will keep you from turning to processed foods like toast for breakfast, croutons on your salad at lunch or pasta with your fish at super.  And it is always available and ready to eat, which mean NO work for you! And, it can keep in the fridge for days!

I know we all complain about “not having enough time to cook”… well, you can’t use that excuse anymore!

For example, you can use your already made Basic Grain Pilaf for:
Breakfast:
Cook with eggs in a frying pan (2 minutes)
Heat up in a pot with milk, cinnamon, vanilla, raisins and almonds for porridge (2 minutes)

Lunch:
Throw on your salad (timeless!)
Mix with bean and wrap in a tortilla (1 minute)

Dinner:
Throw into your soup instead of pasta (I do this with Thai curry too yum yum)
Put in a baking dish with white wine, top it with fish, rosemary, tomatoes, capers etc and bake

If you know that you will be using your Basic Grain Pilaf for savory dishes only, substitute the water for broth and even cook up a chopped onion in the pot before adding the rice.
This will really add a lot more flavor.
I usually choose to make mine with water (and no onion obviously) so I can have the option to make porridge in the morning too

Get creative with your combinations, portions and quantities of each grain.
Combinations I enjoy:
Millet and Quinoa
Rice and Amaranth

 

Complete Protein…

…the Vegan way!
OK, it’s simple.
A Full Protein is made up of a combination of essential amino acids, nine to be exact.
Protein is found in many things besides for animal products, for example seeds, beans and grains.
However, all animal products are full proteins on there own (containing all esential amino acids)- the proper combination of things like rice and beans creates a full protein too.
Though, it is not necessary to combine specific protein foods at one sitting. Throughout the day, as you are consuming plant based proteins, your body will combine proteins from all sources to get all the “complete proteins” it needs.
Plant Based Protein is divided into 3 categories:
Grains
Seeds/Nuts
Legumes
Legumes combined with Seeds, Nuts or Grains form a complete FULL protein.
Hummus is a full Protein!
Why?
Chickpeas: Legumes
Tihini (sesame paste): Seeds
Peanut Butter and Jelly Sando!
Peanuts: Legumes
Bread (I like gluten free brown rice bread): Grains
millet, quinoa, rice & lentils, chia seeds, mixed rices, pumpkin seeds, oats

Examples of Protein Sources:
Grains:
Rice
Oats
Wheat Bread
Amaranth
Barley
Rye
Buckwheat
Corn
Millet
Couscous
Pasta

Seeds/Nuts:
Pumpkin Seeds
Almonds
Walnuts
Brazil Nuts
Flax Seeds/Chia Seeds
Nut and seeds Butters (Almond Butter, Tahini, etc)
Legumes:
Black Beans
Kidney Beans
Pinto Beans
(all beans!)
Soy
Peas
Peanuts
Tofu
Temphe
Lentils (my favorite!)
Soy and Quinoa are the only plant based full proteins
Example of Complete Protein Meals

Breakfast:
Oatmeal with soy milk (nuts & flax seeds)
Toasted oats, ground flax seeds, walnuts and cinnamon, with a little plain organic yogurt
Quinoa cooked with almond milk (Add nuts, flax, cinnamon, honey…)
Chia Seed Pudding (2 T seeds + 2 T oats + 1/3 cup water, 1/3 cup soy milk, let sit for 10 minutes and it turns into pudding consistency. Top with the same things you would oatmeal)
Toast and Peanut butter
Lunch and Dinner:
Green salad with brown rice and beans (my staple)
Corn tortilla, black beans, pupmkin seeds, shredded lettuce, salsa, etc
Rice Cakes with hummus and sliced avocado
Veggie Burger (I like making Quinoa Lentil burgers, with a tahini sauce)
Nori roll with Rice, tofu and Veggies
Stir-fry veggies and tofu over brown rice, sprinkle with sesame seeds
Chili and Corn Bread
Brown Rice with Curry Chickpeas
 

5 Foods Women Should Eat Organic


In a perfect world be would buy everything organic, and local, but until then, here are the five most important foods to consume organic:

1. Marinara Sauce:
Random, Right? Marinara is important because organic tomatoes have significantly more lyconpene than non organic tomatoes. What is lyconpene? Lyconpene is the power antioxidant that gives tomatoes their deep red hue. These antioxidants actually become more beneficial to our health when cooked, rather than eaten raw.
Health Benefits: Lyconpene has been found to lower cancer and heart disease risks and help repair cell damage.
2. Meat:

Besides the fact that raising animals organically is better for the environment, it is also better for our bodies. Think about it: you are what you eat. If you are eating chicken that was given growth hormones (which you are if you choose non organic, or simply dine out at most restaurants), the hormones remain in the chicken’s body, you eat the chicken with the growth hormones, and the growth hormones have now entered your body.
This goes for the antibiotics animals are given too. Farms these days are so filthy and disease prone that animals must be given antibiotics to keep them from become sick and diseased.
3. Apples:

Apples rank in the top 5 because they are second to bananas as the most commonly eaten fruit. Conventional apples, even after peeled, often contain a chemical called organophosphates that can damage brain and nerve cells.
These fruits also rank highest with pesticide contamination and should be eaten organic when possible:
Strawberries, blueberries, cantaloupe (Mexico), pears, peaches, nectarines, cherries, grapes (Chili),
Least Contaminated Fruits:
Watermelon, bananas, plums, oranges, grapes (U.S. grown)
4. Lettuce, Spinach:

According to the USDA, conventional lettuce, especially imported, has some of the highest levels of pesticides than other foods. Being the health savvy women that we are by eating a big salad every day, it is extra important that we choose organic leafs. Women typically eat more salads than men do, so, pound for pound, we’re exposed to higher amounts of pesticides.
Other vegetables you should try choosing organic because they rank highest with pesticide contamination:
Cucumbers, tomatoes, bell peppers, celery, green beans
Least Contaminated Vegetables:
Avocado, corn, onion, sweet potatoes, cauliflower, brussel sprouts, green onions, broccoli.
5. Dairy:

Pretty much the same thing goes for dairy as for meat. Animals raised for their milk or meat, non organically, are given tones of antibiotics, growth hormones, steroids, etc. Organic farms also have strict guidelines they must follow that protect the well being of the animals and the environment. Animals must be allowed to graze and see day light every day. In addition, farmers must also insure there is no manure run off into nearby rivers or communities, a big environmental problem with factory farms.
 

Pantry Makeover

A FEW PANTRY ESSENTIALS FOR BETTER HEALTH
Carbs- you gotta love ’em!
Barley
Bulger
CousCous
Gluten free flour
Healthy crackers and bread (I like Wasa crackers)
Oats
Quinoa
Rice (brown, wild, red, black…)
Whole wheat flour for baking
Whole wheat pasta
Spice it up
Cinnamon.  Great for your body and adds flavor to things like oatmeal and rice pilaf 
Cayenne Pepper
Cumin
Fresh Garlic
Nutmeg
Sea Salt
Fresh pepper
Thyme

Sweet Tooth?
Dried fruit (I’m munching on figs now!).  Pruns are a favorite too, not too many though :)
Good quality dark chocolate.  Have you noticed that you need less of the good quality stuff, it satisfies my craving much better than cheap milk chocolate
ChaiTea- enjoy in a big glass with soy milk- yummy!
Agave.  great as a sweetener in coffee, tea, even baking
Protein Packed
Lentils are the best- fat free and super high in protein and iron
Quinoa is the only grain considered to be a “full protein”
Canned beans.  They’re great to add to salads, couscous or soups for a quick healthy meal.  Canned beans really are the best thing since sliced bread
Tofu
Canned tuna or salmon
Dried or Roasted nuts and seeds
Don’t forget
Canned/ Jared Tomato sauce and paste
Soy, rice or another type of milk alternative
Green tea, yerba mate, organic coffee (really, buy organic.  Coffee is one of the most processed and contaminated food products)