From non-organic strawberries to green beans and spinach, certain fruits and vegetables make the Environmental Working Group’s “Dirty Dozen” list each year. Government lab tests found pesticide residue in nearly all non-organic grapes, peaches, strawberries, green beans, and leafy greens like kale. 

This Environmental Working Group (EWG) makes an annual “Dirty Dozen” list for grocery shoppers. This list is intended to inform shoppers about the top non-organic fruits and vegetables with detectable levels of pesticides. This year, mustard greens, collard greens, and kale topped the list with the most pesticide residue. Reports detected 103 individual chemicals, while hot peppers were next with 101 chemicals. 

Health experts regularly encourage people to eat more fruits and vegetables, organic or not. If consumers are concerned about pesticide exposure, they can use the EWG’s “Dirty Dozen” and “Clean 15” lists  to make better choices for them and their families. Continue reading to learn more about these lists. 

Which Fruits And Vegetables Are On The “Dirty Dozen” List For 2024?

According to the EWG, the following produce items had the highest levels of pesticides by government testing analysis. Keep in mind that the following fruits and vegetables are not listed in any particular order of pesticide residue. 

• Strawberries
• Spinach
• Kale, collard greens, and mustard greens
• Peaches
• Grapes
• Cherries
• Nectarines
• Apples
• Blueberries
• Bell and hot peppers
• Green beans
• Pears

What Pesticides Were Found In The “Dirty Dozen”?

The EWG report noted that four of the five most frequently detected chemicals were fungicides. Two of these fungicides, pyrimethanil and fludioxonil, had the highest concentrations of any pesticides found in the dozen produce items. According to reports, these fungicides are known endocrine disruptors, interfering with the body’s hormone systems responsible for growth and reproduction. 

The reason that fungicides are more commonly detected in non-organic produce items is because they are applied to plants during the growing process. This is to help prevent or completely remove fungus, and they are applied post-harvest to keep produce mold-free during transportation. Before the U.S. Department of Agriculture (USDA) tests for pesticides, the items are peeled, scrubbed, or washed. Despite the cleaning or peeling, testing still detected 254 different pesticides on fruits and vegetables, including the 209 different pesticides on the “Dirty Dozen” list. 

What About The “Clean 15” List For 2024?

The EWG also makes an annual list of non-organic produce that has the least amount of pesticides detected in lab tests. The great news about the foods on this year’s “Clean 15” list is that 65% of the food samples did not test positive for pesticide residue. Those 15 fruits and vegetables are listed below in no particular order:

• Papaya
• Avocados
• Kiwi
• Pineapple
• Asparagus
• Watermelon
• Sweet corn
• Mushrooms
• Sweet potatoes
• Frozen peas
• Onions
• Honeydew melon
• Carrots
• Cabbage
• Mangoes

You Should Still Eat Fruits And Vegetables

You can limit your exposure to pesticides, even if you cannot buy organic produce. Many people choose non-organic produce over organic produce because it is less expensive. If you choose to buy non-organic produce then you can feel confident in buying the items on the “Clean 15” list. Reserve your budget to buy organic versions of the produce items on the “Dirty Dozen” list. Additionally, health experts encourage people to thoroughly wash produce items with water and a baking soda or vinegar solution to help remove pesticide residue. Peeling the produce can also decrease the exposure to these chemicals. 

Clinical dietitians say that the benefits of eating fruits and vegetables outweighs the risks of pesticide exposure from certain non-organic produce items. All fruits, vegetables, nuts, seeds, whole grains, and legumes contain beneficial nutrients. Incorporating more plant-based foods into your diet will only benefit you in the long-run. The “Dirty Dozen” list is not intended to scare people away from eating healthy foods, despite their non-organic nature. The point is to simply inform shoppers so they can make decisions appropriately for themselves and their health. 

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Every now and again, you need to breathe a little fire. The heat is good for the soul! Fret not because this salsa is no where near as spicy as the One Chip Challenge. No Carolina Reapers, ghost peppers, habañeros, or other extremely hot chiles in this homemade salsa. This chile de arbol salsa has the perfect balance of a spice, acid, and a touch of sweet and smokiness from the cooked tomatoes and onions. It’s just one of the salsas that you can’t stop eating!

The great thing about this salsa is that it comes together within 20 minutes. Named for the peppers it uses, this chile de arbol salsa is more about depth of flavor than “knock you down” spice. Not only is it the perfect dip for chips, but it is also a great condiment for tacos, burritos, fajitas, and more. Should your taste buds be a bit more sensitive to spice, you can always reduce the amount of chiles you use to make the salsa. It does have a little kick that builds as you eat it, but it isn’t life-threatening. The tomatoes do a great job to mellow the flavor.

Chile de arbols come in dried form, so don’t just add them to the blender as is. In order to tame the spice, toast them in a pan for a couple minutes, but don’t burn them. If you burn the chiles, your salsa will taste very bitter. After toasting them, add water and bring the water to a boil. Remove from heat and then let the chiles soak for 15 minutes. That gives you enough time to cook the onions, garlic, and tomatoes. Drain the chile water and then add everything to a blender. Refrigerate to chill the salsa or enjoy right away!

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Get your hands ready to make some big Italian gestures, because sausage and peppers are on the menu. Que bellisima! It isn’t quite your nona’s recipe, but we hope it isn’t far from it. Made with plant-based sausage, this recipe is a hardy, homestyle recipe that goes great with pasta, grains, or soft polenta. One of our favorite ways to enjoy this recipe is to stuff the saucy sausage and peppers mixture into some hero sandwich rolls.

Plant-based meat alternatives are readily available at most grocery stores. Choosing the one you want will depend entirely on you. If you see that the sausage has Italian seasonings or is branded as a vegan Italian sausage, select that option for this recipe. One thing to keep in mind about plant-based sausages is that they can be a bit oily, especially if they come in a casing that you need to peel away before cooking. For this reason, don’t be too aggressive with your knife when you cut the sausages. Try to cut them into even medallions to ensure an even cook.

This recipes requires you to first sauté the vegan sausage and then remove it from the pan. The reason to do this is because you don’t want the vegan sausage to break down and crumble when you add the crushed tomatoes to the pan. Once you cook the peppers, garlic, and onion, add the sauce and seasonings. Simmer for about 10 minutes, add the reserved sausages and parsley, and then enjoy on some hero rolls.

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Sure, fresh pineapple is delicious and perfectly sweet on its own. What if you bring that juicy, sweet, tropical flavor profile to a refreshing and spicy salsa? Pineapple truly brings your salsa game to a whole new level. The little pineapple cubes pair beautifully with the jalapeño, cilantro, onion, and tomato. With every bite, you get a hints of sweet, salty, spicy and herbaceous. What more could you ever need from a salsa?!

We don’t recommend eating an entire pineapple in one sitting. It can make your mouth feel a certain way and that’s a lot of natural sugars to consume all at once. If you halve the pineapple, cube it, and save the other half, what are the chances that you’ll use it before it goes bad? Some people are great at not forgetting about that half in the fridge, but not everyone is like that. That’s why adding pineapple into a salsa is an excellent way to utilize the fruit. Cut some up for snacking and then dice some pineapple to add to a homemade salsa. Make sure to remove the core because that can be quite chewy in the bite of salsa you eat. Nobody wants a fibrous bite of salsa!

Now, the last thing you have to decide is which pepper you’ll use. Some people are loyal to the jalapeño, which is in this pineapple salsa, while others have an affinity for serrano peppers. The pepper you decide to use will depend on which one you like more. You can always add more than the recipe calls for if you like to bring the heat. The sweet pineapple will tame the flame, so be bold if you want to brave the heat! Not to mention, the vibrant yellow pineapple creates such a beautiful color spectrum with the existing red, green, and white.

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The right sauce or condiment can truly set off your dish. Take this chipotle crema, for example. Drizzle this over your taquitos, salad, burrito, or bowl and your taste buds will be quite surprised. It has a subtle kick from the chipotle peppers and a refreshing zest from the lemon juice. The hint of smokiness from the paprika and peppers also enhance the depth of flavor of your dish.

Other chipotle crema recipes tend to use mayonnaise or sour cream as the base. If you are trying to live a healthier lifestyle and want to enjoy vegan recipes, then this is a great sauce recipe to have on hand. Because of its versatility, you can drizzle it on a variety of dishes. We’re partial to using it on Hispanic-inspired dishes because the flavors pair beautifully together. Imagine enjoying a taco with this sauce, a little salsa, and some guacamole. Our mouths are watering already! However, you can enjoy this sauce with french fries or you can even add it to pasta dishes if you enjoy an extra kick.

There is one thing to keep in mind in regards to this sauce. Because cashews are the base of this sauce, eating a lot of it can increase your caloric intake. It yields about 2 cups and there are 32 servings, using a tablespoon as the serving size. This is to help you keep your caloric intake in check and to remind you that even healthy dishes should be enjoyed in moderation, especially when using calorically dense nuts.

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If you are familiar with salsa, you know enough to understand that there is usually a red one and a green one. This is basic salsa knowledge, the red one being a tomato-based salsa, while the green one is typically made from tomatillos. These salsas have several variations and you can easily find bottled versions of them in the grocery store. Those bottled varieties contain excess sodium and preservatives, unlike this tomatillo salsa verde.

Some people have specific methods to make salsa verde. There are many people who boil the tomatillos prior to blending them with other raw ingredients. If you prefer a little char flavor in your salsa, you may not want to go that route. While it is possible to broil the tomatillos, onion, garlic, and chiles, this recipe cooks everything in one pan. As soon as you see that the tomatillos are sufficiently browned or blistered all over, transfer all of the ingredients to a blender, blitz until smooth, and then pour into a vessel for serving.

Keep in mind that you cannot enjoy this salsa with chips right away. Well, you can, but the temperature of the salsa is not enjoyable. Nobody wants to eat hot salsa, but they do want to eat spicy salsa. Fortunately, this salsa doesn’t have a huge kick, but the heat lets you know it’s there. Cooking the serrano peppers with the rest of the ingredients helps tame the spice, so don’t be afraid. Just let the salsa cool in the fridge for a couple hours before you enjoy it.

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Most people cut off parts of vegetables and fruits and discard them. Everything from carrot peels to squash ends can end up as food waste. Ac cording to Zero Waste Memoirs, as much as 40% of food grown and sold in the United States ends up as waste. People don’t utilize every inch of their produce items, but you can help change that statistic by putting your scraps to good use. Trust us when we say that it’s well worth the effort. 

Some methods are more obvious, including composting vegetable scraps or recycling them in the right trash can. It may surprise you to learn that you can make an all-natural food dye or aromatic, flavorful vegetable stock with food scraps. With a little extra effort and culinary creativity, you can make sure that things don’t go to waste. Read on to learn how you can reduce food waste by reusing vegetable scraps. 

Boil Them Into A Broth

It’s always a good idea to have broth in your kitchen because you can use it in so many dishes. From soups and stews to risotto and casseroles, there are so many ways to use broth. Rather than purchasing sodium-rich broths from the store, make your own using vegetable scraps. It is very easy to do and you can customize the flavor based on the scraps you add to the pot. Plus, you get to control the salt content, which is great if you have high blood pressure. Place the scraps in a pot and cover them with water. Garlic, bay leaf, and other aromatics can add flavor, so don’t be afraid to add them. Cook the broth for 10 minutes or so and then strain through a fine mesh sieve. Store the broth in glass jars in the fridge or freezer, depending how soon you are going to use it. 

Use Them To Grow New Vegetables

If you have enough of a vegetable’s leftover, like the base of a bunch of celery, you can use it to start the growth of new plants. You can even sprout from a large avocado pit! It seems difficult, but it is quite easy and very rewarding. To grow vegetables from scraps, you need to trim off the end of the vegetable. That allows the vegetable to take up fresh water and start to regenerate roots. Once you trim the vegetable, place it in fresh water and set it somewhere that receives natural light. In time, you should see growth, but make sure that the base of the vegetable end is touching water, and change the water when it gets cloudy.

Compost Them

Composting is a great way to put your food scraps to good use. This process uses the scraps and other organic materials to make a natural fertilizer that you can use to enrich soil. In doing so, you reduce the amount of food waste that ends up in landfills. Plus, composting also decreases the amount of methane emitted into the atmosphere. There are many ways to compost, but the easiest way is to collect your scraps in a small bucket or container. You then dig a shallow hole in the ground, add the scraps from the bucket into the hole, chop them up with a shovel, and cover with dirt. Ideally, you bury the food scraps next to plants you’re growing to encourage healthier growth. You can compost produce, grains, coffee grounds, and eggshells, but don’t compost meat, dairy, liquids, food wrappers or plastic. 

Use Them To Make A Natural Dye

Get creative and colorful with your vegetable scraps by transforming them into a natural dye. Instead of using the dye for fabric, though, use it for coloring other foods to create a cheery meal. For example, use the dye to color everything from homemade pasta to hard-boiled eggs. Use beets and bell peppers to make red and orange dye, depending on their color. You can use yellow bell peppers or turmeric to create a yellow dye. Use spinach for green and red cabbage to make purple dye. There are many recipes for this online, but the simplest way is to blend the food scraps with water in a blender and then strain the liquid. Just make sure to wash the blender between dyes to get the richest colors. 

Pickle Watermelon Rinds

This is more specific, but watermelon rinds are some of the most wasted parts of any fruit. This is especially saddening because they contain a lot of valuable nutrients. Save watermelon rinds and pickle them to create a crunchy, satisfying snack. Just simmer the rinds in a mixture of vinegar, water, sugar, and salt until they soften. Then you can store them in an airtight jar or container in the fridge until you want to enjoy them. Get creative with other spices or seasonings, such as ginger, peppercorns, cloves, and cinnamon, to liven up the pickled rinds.

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A strong immune system can help you fight off infections, common colds, flus, and other bacteria or viruses. While there are certain lifestyle habits that contribute to healthy immune function, the key to enhancing immunity is your diet. The right foods won’t change the way your immune system operates overnight, but they provide your body with antiviral, antimicrobial, and anti-inflammatory compounds.

What Is The Immune System?

The immune system is an interactive network of organs, white blood cells, and proteins, all of which work together to protect the body from foreign substances. Working to neutralize bacteria, pathogens, and viruses that enter the body, the immune system works round the clock. A healthy immune system recognizes harmful substances from the environment and fights against cells in the body, which have been harmed or changed by way of an illness. An unhealthy immune system attacks certain cells, organs, or systems within the body, resulting in autoimmune disorders.

The innate immune system works as a general defense against pathogens. The adaptive immune system works to address specific pathogens that the body already is in contact with. These two systems work together to keep the body healthy, and you can enhance their function by eating the foods below. 

Ginger

Herbal healers in many cultures have relied on ginger’s ability to boost immune function. In Ayurveda, for example, the belief is that ginger breaks down the accumulation of toxins in the organs because it has a warming effect. Studies found that ginger works to cleanse the lymphatic system, helping the body eliminate toxins, waste, and other unwanted materials. Ginger essential oil also exhibits anti-inflammatory and antimicrobial properties, which may help treat infectious diseases. 

Beta-Carotene Foods

Beta-carotene foods tend to be orange, but there are greens that are also great sources. Carrots, pumpkins, sweet potatoes, papaya, apricots, red bell peppers, kale, collard greens, and spinach offer beta-carotene in droves. Research studies indicate that getting beta-carotene via food is much better than taking supplements. This is because foods contain carotenoids, which are antioxidant compounds that optimize immune function and fight free radicals. 

Green Tea

There are many studies and articles that encourage the consumption of green tea. It contains powerful antioxidants that exhibit immunomodulatory properties. Researchers note that green tea works as an antiviral and antifungal agent that may benefit immunocompromised patients. Because green tea contains caffeine, you don’t want to drink it all day long, but a cup a day may help to enhance immune function.

Vitamin C Foods

It may surprise you to learn that citrus fruits are not the richest sources of vitamin C. There are many fruits that exhibit impressive levels of vitamin C. Bell peppers, black currants, cranberries, guavas, citrus fruits, honeydew, parsley, mangos, pineapples, and kiwis contain a lot of vitamin C. Studies show that getting enough vitamin C in your daily diet may help reduce symptoms of respiratory infections. Vitamin C may also work to shorten the duration of certain illnesses, including bronchitis and the common cold. 

Almonds

Most people don’t think of almonds as immune-boosting foods, but they offer a diverse mix of nutrients that benefit the immune system. Almonds are great sources of vitamin E, and although it takes a backseat to vitamin C, it does exhibit powerful antioxidant capabilities. Vitamin E is a fat-soluble vitamin, meaning it needs fat for the body to properly absorb it. Fortunately, almonds contain lots of healthy fats, which help the body efficiently absorb and process the vitamin E. 

Turmeric

Known for reducing inflammation, turmeric is the golden powder that is a key ingredient in many curries. It is a bright orange-yellow spice with a bitter flavor profile, offering potent anti-inflammatory properties that have a proven ability to benefit people with arthritis. Research shows that curcumin, the active compound in turmeric, may decrease exercise-induced muscle damage. It may also act as an antiviral agent, according to animal studies, so more human studies are necessary to confirm this. 

Spinach

Spinach didn’t just make the list because it is a rich source of vitamin C. It is rich in numerous antioxidants, including beta-carotene, which may help the body fight off infections. Similar to broccoli, spinach retains most of its nutrients in its raw state. Cooking spinach, however, makes it easier for the body to absorb the vitamin A. Cooking spinach a little also aids the release of other nutrients from the oxalic acid, an anti-nutrient.

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You can count on Labor Day being one thing: hot. If you live on the west coast of the U.S., you know that the heat is real, and spending time outside is difficult. Naturally, many people want to escape the congested city life and embrace nature before fall starts. People seek higher elevation in places like Big Bear, Mammoth, Sequoia National Forest, Lake Tahoe, and more to relish in cooler temperatures. 

When you escape the city, you don’t have to abandon healthy eating habits as well. Your diet isn’t the hot weather that you are trying to escape! This is especially true if you are still cleansing. There are plenty of recipes in our cleanse-approved recipe section (click here) that are wonderfully refreshing and tasty. You can make snacks, dips, spreads, entrees, desserts, drinks, and more, and all of them are raw vegan! 

Since the primary dishes during Labor Day celebrations tend to be appetizers, beverages, and snacks, we thought we’d focus on those for you. The great thing about the following recipes is that you don’t have to be cleansing in order to enjoy them. Surprise the taste buds of people at your gathering with a few raw vegan dishes. They might find them so delicious that they ask you where you got the recipes and what your journey is. There’s only one way to find out!

4-Ingredient Guacamole

Give your guacamole a boost of nutritional goodness! Learn how to do that by creating this classic 4-ingredient dip.

Click here to make the recipe. 

Raw Vegan Mango Ceviche

Get ready to wow your taste buds with this bright and refreshing raw vegan mango ceviche. It’s the perfect summer appetizer or salad. You won’t even miss the fish!

Click here to make the recipe. 

Summer Heirloom Tomato Salad

Do summer right when you whip up this refreshing heirloom tomato salad. Heirloom tomatoes are only available for a short while longer, so please enjoy them while they’re still in season. This salad is as beautiful as it is tasty, so please enjoy!

Click here to make the recipe. 

Stuffed Mini Peppers With Garlic Cashew Spread

Enhance your picnic and appetizer game with these raw vegan, gluten-free, dairy-free stuffed mini peppers with garlic herb spread.

Click here to make the recipe. 

Easy Cucumber, Peach, And Basil Salad

Cool and crunchy, sweet and juicy, this cucumber, peach, and basil salad is a great way to make the most of summer’s vibrant produce.

Click here to make the recipe. 

Raw Vegan Cherry Lemonade Pops

A sweet and tart combination that makes for the perfect summer treat. Cherry lemonade pops are raw vegan and super healthy!

Click here to make the recipe. 

Dragon Fruit Banana Sorbet

Cool off your taste buds by making this refreshing and sweet dragon fruit banana sorbet. It is 100% raw vegan and has an impressive nutritional profile.

Click here to make the recipe. 

If you make these recipes, feel free to tag us on social media when you post pictures. We love to see when people create the recipes we publish on our website. Have a great Labor Day celebration, people. Make it tasty!

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The great thing about gazpacho is that it packs a flavorful punch and it is very easy to make. It’s a great summer appetizer or meal accompaniment, especially next to a large salad or zucchini noodle entree. You can also enjoy gazpacho even if you don’t follow a raw vegan diet. It’s a light entry point to a meal, providing you with lots of nutrients and flavors without filling you up.

Gazpacho is a cold soup or drink made from raw vegetables that you blend together. It originated in the souther regions of the Iberian peninsula, and it is a very common dish to eat in Spain and Portugal. People primarily enjoy this dish during the summer because it is refreshing and cool. Most gazpacho recipes include tomatoes, onion, bell peppers, garlic, olive oil, water, and sea salt. This recipe has many of those ingredients, save for the bell peppers. It does bring more fresh herbs to the party, enhancing the depth of flavor.

This gazpacho calls for fresh cilantro, mint, and a little basil for topping. It also includes one jalapeño, which gives this raw soup a little fiery kick. If you are opposed to spicier flavors, use less of the jalapeño, or choose a more mild pepper like poblano. The acidity and sweetness of the tomatoes, however, do a good job to mellow the intensity of the jalapeño, so don’t worry too much!

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