Do you ever wonder which fruits and vegetables are most contaminated with pesticides? Or are you one of those shoppers that just hopes for the best when they buy produce? If you have concerns, fret not because the Environmental Working Group (EWG) publishes an annual Shopper’s Guide every year. In this guide, the EWG highlights the Dirty Dozen and Clean 15, two lists that help consumers reduce exposure to potentially harmful chemicals while helping them consume lots of produce.

The EWG suggests that even after you wash and peel certain fruits and vegetables, they can still contain pesticide residue. Nearly 75% of non-organic fresh produce sold in the United States contains pesticide residue. That underscores how widespread exposure has become, even for people who habitually and thoroughly wash fruits and vegetables. 

This information should not scare you away; rather, it should help you make smarter, healthier produce choices. If you are looking for the most up-to-date information from the EWG, it recently published both the 2026 Dirty Dozen and 2026 Clean 15 lists. 

The Key Findings

In the 2026 Dirty Dozen and Clean 15 lists, researchers note several insights of importance. Some of the key findings are detailed below:

• 96% of the Dirty Dozen samples contained pesticide residues
• Nearly 60% of Clean 15 produce had no detectable pesticides
• More than 54,000 produce samples were analyzed across 47 fruits and vegetables
• On average, some samples contained four or more pesticides 
• PFAS (or forever chemicals) were found in a large number of samples
• Nearly 75% of conventional produce contained pesticide residues, even after washing practices
• Researchers found 264 different pesticides overall

2026 Dirty Dozen List

Researchers note that there were no major items removed or added to the 2026 listThe 2026  Dirty Dozen list includes both fruits and vegetables with the highest pesticide contamination. Below, you will find the 12 most pesticide-laden produce items:

• Spinach
• Kale, collards, and mustard greens
• Strawberries
• Grapes
• Nectarines
• Peaches
• Cherries
• Apples
• Blackberries
• Pears
• Potatoes
• Blueberries

From samples on the Dirty Dozen list, researchers found 203 total pesticides, and pesticides were found on 96% of all samples on the list. PFAS were found on 63% of all Dirty Dozen foods. Potato samples had an average of two pesticides, while all other 11 produce items had four or more pesticides. All of the foods on this list tend to have thin skins that easily absorb pesticides. When available, buy organic versions of these items. 

2026 Clean 15 List

The Clean 15 list remained unchanged from 2025 to 2026, but the rankings may have shifted slightly. What is clear is that this list highlights the produce items with the lowest pesticide levels. Nearly 60% of the produce on the 2026 Clean 15 list had no detectable pesticides, and only 16% of the produce had residues of multiple pesticides. 

• Pineapple
• Sweet corn (frozen or fresh)
• Avocados
• Papaya
• Onions
• Sweet peas (frozen)
• Asparagus
• Cabbage
• Cauliflower
• Watermelon
• Mangos
• Bananas
• Carrots
• Mushrooms
• Kiwi

Many of the foods on this list have thick skins or natural resistances to pests. That ultimately reduces pesticide exposure, and they are generally safe to buy conventionally if you are on a budget and cannot afford organic varieties.

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With the price of eggs these days, you may not even be thinking about buying some to dye for Easter. Well, we hope that isn’t the case because having a basket full of colorful Easter eggs is a fun arts and crafts activity for the whole family. Easter doesn’t have to be another holiday that promotes overindulgence! You can eliminate a good portion of sugary treats, food dyes, and artificial ingredients this year. 

Why Are Eggs Associated With Easter?

Quite frankly, you may be wondering what eggs have to do with Easter in the first place. No, bunnies do not lay eggs, nor do they deliver them to secret places in your house. Throughout history, people have given each other eggs at spring festivals to celebrate the start of the new season. An egg represents new life and rebirth, and the theory is that this ancient custom made its way into Easter celebrations.

During medieval times, for example, one could not eat eggs during Lent, the 40-day period before Easter. On Easter Sunday, indulging in an egg was a true treat! That was especially true for people who could not afford to buy meat. Historians note that eggs were given to the church on Good Friday as offerings. It was only in the late 1200s that eggs were decorated with colors and gold leaf and given to Edward I’s household. 

Are Naturally-Dyed Eggs Too Extreme?

Eggs, aside from the higher cost this Easter, are not the issue we are concerned with. We take issue with giving children an unlimited supply of plastic eggs filled with candy. Giving kids copious amounts of junk food at Easter and other holidays sets an unhealthy precedent. They do not need to associate holidays with unhealthy foods. There are better ways to develop healthier habits for life!

An occasional indulgence is perfectly fine, and you should not deprive yourself, or the little ones, of those treats. The point we are trying to make is that kids may receive these indulgences a little too often. From birthdays and Valentine’s Day to Easter, Halloween, and beyond, there are plenty of opportunities for kids to indulge in sweets. Celebration does not always have to equate to unhealthy, overly sweet treats. 

How To Dye Easter Eggs Without Synthetic Colors

The color tablets that people use to dye easter eggs contain harmful dyes, which may negatively affect certain children. In fact, the Food and Drug Administration (FDA) recently banned certain red food dyes, but synthetic colors are still permitted in food. Nobody eats the colorful shells of Easter eggs, but egg shells are permeable. With food sensitivities on the rise, it’s worth considering natural dyes for coloring eggs. 

DIY Natural Egg Dye Tutorial

Equipment:

• Large pot (for boiling eggs)
• Small pot with lid (one for each color you use)
• Strainer
• Paper towels (or old rags)

Materials:

• 1 cup red onion skins
• 1 cup yellow onion skins
• 2 cups purple cabbage
• 2 cups spinach
• 2 cups blueberries
• 1/4 cup turmeric
• 2 cups beets, chopped
• 2 cups grape juice
• 2 tablespoons vinegar (per color used)
• White eggs

Instructions:

• For each color you decide to use, you will need one to two cups of plant material for every two cups of water. Use two cups for a deeper, more vibrant color. Because turmeric is dried, you will only need 1/4 cup of water to make the yellow turmeric dye. 
• Add one to two cups of one fruit or vegetable of choice, along with two cups of water, to a saucepan and bring to a boil. Reduce the heat and simmer with the lid on for 20-30 minutes.
• You can add the raw eggs and vinegar with simmering fruit/vegetable, but make sure that you reduce the simmer time to 15 minutes, or else you will overcook the eggs. 
• Let the liquid cool to room temperature before straining the fruit/vegetable. Make sure to compost the fruit or vegetable to reduce food waste, but squeeze as much liquid out of the plants as possible before doing so. 
• If you boil the eggs with the dye liquid, remove the eggs from the liquid once cooled. 
• Place un-dyed hard boiled eggs into the natural dye liquid and add two tablespoons of vinegar. Allow them to soak for several hours or overnight in the fridge. 
• Remove eggs from the dye liquid after soaking and pat dry. Rub the shell with a small amount of oil to make them shiny.

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Flavonoids might not be the first thing you think about when it comes to blood sugar, but they play a powerful role in supporting overall health – especially for those managing diabetes. These natural plant compounds are packed with antioxidants that help reduce inflammation, improve insulin sensitivity, and support healthy blood sugar levels. In simple terms: they help your body use glucose more efficiently and protect your cells from damage. You can find flavonoids in a variety of plant-based foods like berries, citrus fruits, apples, onions, kale, dark chocolate, and even green tea. The more colorful your plate, the more flavonoids you’re likely getting. Adding these foods into your daily routine isn’t just good for blood sugar – it also supports heart health, brain function, and overall wellness. Small changes in what you eat can lead to big changes in how you feel.

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Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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Allow us to introduce you to your new favorite pasta sauce. It is a hidden vegetable pasta sauce, which is a clever way to add more vegetables to a classic dish you know and love. Don’t worry, though, the flavor is exactly what you’d expect from a traditional marinara. This sauce contains zucchini, bell peppers, leeks, carrots, garlic, and onions, and you blend the vegetables into a smooth base, so they disappear into the sauce. Even though the sauce contains a generous mix of vegetables, the dominant flavor is from the tomato sauce and Italian herbs.

To build that familiar marinara flavor, you slowly cook the vegetables until they are soft and aromatic. The classic combination of garlic and onion creates the savory foundation, while carrots and bell peppers add a hint of natural sweetness, complementing the acidity of the canned tomato sauce. Zucchini and leeks add body and mild flavor without overpowering the sauce. Once everything is tender, blend the mixture until completely smooth. You want to create a sauce with a velvety texture, so you are not biting into big pieces of vegetables while enjoying your pasta.

What you are left with is remarkably like a traditional marinara sauce—rich, balanced, and tomato-forward. This is a great sauce to enjoy if you feel like you do not consume enough vegetables on a regular basis. It is also a great way to sneak more vegetables into your children’s meals. It’s the comforting character of a familiar pasta dish with an added nutritional flair.

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Let’s talk about soup, ba-bay. Let’s talk about how delicious it-can-be. Soup is essentially comfort in a bowl, and the ingredients you include can either enhance comfort or make it slightly refreshing, for example, if you make a chilled gazpacho. Although zucchini is a type of summer squash, it is typically available year round. The great thing about zucchini is that it is low in calories and rich in nutrients, so you get a lot of bang for your bite!

Zucchini is naturally rich in vitamin A, manganese, potassium, folate, copper, magnesium, vitamin C, phosphorus, fiber, thiamine, and vitamin B6. It may also provide small amounts of several B vitamins, calcium, zinc, and iron. Interestingly enough, raw zucchini provides a similar nutritional profile as cooked zucchini, only with less vitamin A and more vitamin C. But zucchini is not the only standout ingredient in this soup. The following ingredients are equally as important:

• Fresh basil: This is an absolute must! Not only is basil aromatic and robust in flavor, but it also helps color this soup a beautiful green hue. You should not substitute it with dried basil!
• Onion and garlic: First of all, you should always add onion and garlic to most meals. They enhance the flavor of the soup, adding a sweet and savory essence to the soup. It’s possible for people to be allergic, so we understand if you cannot eat them, but we do not recommend omitting either of these ingredients, as they provide flavor and valuable phytonutrients.
• Lemon juice: Fresh is best, people! Adding the juice of half a lemon not only brings necessary acid to this soup, but also makes it a bit brighter and more refreshing. Just make sure to add it at the end of the cooking process to prevent it from cooking out.
• Broth: You cannot have this soup without broth, but make sure to get either low-sodium or unsalted vegetable broth. Regular vegetable broth can contain a lot of sodium per serving, so make sure you read the labels!

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Just because winter is a little more gloomy, that does not mean you have to eliminate fresh, vibrant salads from your diet. We encourage you to embrace seasonal produce, such as pomegranates, oranges, broccoli, and other items that you can easily incorporate into a slaw, such as this one. Tossed in a balanced citrus vinaigrette dressing, this winter slaw serves as a main course on the raw vegan diet. It can also be a versatile side dish or topping for sandwiches post-cleanse. This slaw is truly a delightful balance of sweet and tangy flavors with a variety of textures.

One of the best things about this crunchy winter slaw is that it is easy to prepare, but that doesn’t mean it lacks flavor. Crisp cabbage, juicy pomegranate arils, crunchy broccoli stems, and torn kale leaves come together for an irresistibly refreshing dish. Plus, it is visually stunning! Make sure that you remove the thick kale stems, as they are very bitter and can leave an unpleasant taste in your mouth. If you want to make less work for yourself, get a package of baby kale leaves, which do not have thick stems and have a slightly sweeter taste than regular kale.

Instead of onion, we decided to include shallots, which have a similar flavor to onion, slightly more mild and sweet. The great thing is that shallots do not overpower the other ingredients. The pair beautifully with the sweet and tangy pear and refreshing pomegranate arils. Toss everything in the citrus vinaigrette and your palate is in for a real winter treat.

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This kale, apple, and pomegranate salad with a raw vegan, creamy tahini dressing is exactly what happens when crunch decides to dress up for dinner. Take a large bunch of kale to form the sturdy, leafy base, and it is massaged just enough to be tender but still proud of its texture. Oh, you don’t know about giving your kale a lovely massage? While rinsing the kale, massage the leaves to help break down the fibrous textures. Diced apples bring crisp sweetness, while pomegranate seeds pop with jewel-like tartness. Finally, a generous scatter of thinly sliced green onions adds a savory bite and added crunch.

Every salad worth its salt requires an incredible dressing. You don’t want to just eat some kale, apples, pomegranates, and green onions on their own! This dressing deserves its own round of applause. Minced garlic pairs up with sea salt, fresh lemon juice, and apple cider vinegar to create a bright, tangy base that wakes up every piece of kale in the salad. This dressing wouldn’t be anything without the creamy tahini, which swoops in to create a luxurious base that is balanced by maple syrup’s mellow sweetness. Black pepper adds a subtle kick, while the water loosens everything into a pourable, drizzle-worthy consistency.

Once you toss everything together, you are ready to serve and enjoy immediately. Kale’s subtle bitterness pairs beautifully with the sweetly tart fruit and rich tahini dressing. It is filling, addictive, and charming enough to steal the spotlight next to any main dish. In short, it’s proof that eating your greens can be equal parts smart and satisfying.

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This boiled remedy is a soothing way to loosen mucus and ease cold-season discomfort using ingredients already in your kitchen. Just simmer onion, garlic, lemon, ginger, and cinnamon in water for about 10 minutes, sweeten with honey, and sip warm. Perfect when you’re feeling stuffy, congested, or under the weather. Simple. Natural. Comforting.

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This boiled remedy is a soothing way to loosen mucus and ease cold-season discomfort using ingredients already in your kitchen. Just simmer onion, garlic, lemon, ginger, and cinnamon in water for about 10 minutes, sweeten with honey, and sip warm. Perfect when you’re feeling stuffy, congested, or under the weather. Simple. Natural. Comforting.

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