Meal Planning Monday & a Little On Organics

Wow did this week go by fast! I can’t believe it’s already Sunday and time to plan meals. I’ll have to admit I am going to be a bit lazy this week on my meal planning. I attempted grocery shopping on Saturday along with the rest of the people on post. Super irritating. Everyone was going for the same BBQ items, the produce was picked over and I couldn’t handle the traffic in the store. I ended up with about 1/3 of my list and just plan on winging it this week and using things from my freezer.

As you meal plan this week, or even if you skip it and just grocery shop for the week I thought it would be helpful to remind you of the newest dirty dozen and clean fifteen list. Summer is prime time for fresh fruits and vegetables; you just want to make sure they’re not loaded with toxic chemicals. The lists provide you with the foods that are most likely to be heavily contaminated with pesticides when grown using conventional methods. When it comes to the dirty dozen, try to buy organic. I am sad to report in my small town in Missouri I can only find organic celery, spinach and occasional strawberries. 3 of the 12. Boo. Our Farmers Market is also pathetic so I personally don’t have  many options this year, but maybe that will change throughout the summer.

The EWG makes clear in their press release about the 2011 guide that they are not advising people to stop eating the fruits and vegetables listed in the Dirty Dozen. They say that “the health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure”. What you can do to reduce pesticides is wash all your produce with water and lightly scrub those especially with edible skin like apples, peaches, plums, etc. I like to keep a designated brush just to clean my produce. Some other ideas to avoid pesticides: plant a garden, shop at a Farmers Market or join a CSA.

The Dirty Dozen

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Imported nectarines
7. Imported grapes
8. Sweet bell peppers
9. Potatoes
10. Domestic blueberries
11. Lettuce
12. Kale and collard greens

And here are the 15 fruits and vegetables that rank lowest in pesticide residues, and therefore may be safer to purchase non-organic.

The Clean 15

1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Domestic cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms

And if you’re not currently linked up to my facebook page, I’d encourage you to “like” me, unless you’re not into facebook! On my fan page I also posted the pdf shopper’s guide to the dirty dozen and clean fifteen list provided by the Environmental Working Group (EWG) in case you missed it! Perfect thing to print out and carry in your purse for when you go shopping. Have a great week and here is our menu:

Menu for the Week of July 3rd

BBQ Brisket Sandwiches (if it’s done in time- on the smoker now!), Coleslaw, Chips

Brisket, Potato Salad, Coleslaw, Pinto Beans, Watermelon, Revolutionary Strawberries (see previous post)

Pan Fried Orange Roughy, Leftover Potato Salad, Green Salad

? Probably a Pasta Dish

Sauteed Chicken Breasts with Capers and Cherry Peppers, Rice, Green Beans Almondine

? Maybe Pizzas on the Grill

Dine Out

Whether you meal plan or not, have a great week in the kitchen. If you are going to miss fireworks tomorrow, here are some shots I took last year. Have a safe and happy 4th everyone!

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  1. Gretchen Hokenson says

    Here is my menu for the week. I know at some point my wonderful Britt is bring yummy falafel over but not sure what day. All my meals will be flexble.

    Mon–BBQ pork sandwiches made the pork last week when I did pork tacos had a ton of pork chops frozen together so did half into tacos, and 1/2 into bbq pork and put into the freezer. Watermelon and coleslaw
    Tues–Falafel not sure if it will be this day but will just put it here
    Wed–Mahi Mahi fish tacos with cilantro, lime, and pickled onions, with fruit
    Thurs–Left overs
    Friday– Chicken and Rice going to my Mother-in-laws to eat with family visiting.
    Sat–London Broil, green beans, fruit
    Sun–Toad in the Holes or BLT’s depending on how I feel and if I have tomatoes:)

  2. says

    This week has gone by fast and this year my family is trying to eat more healthy by incorporating more fruits and vegetables in our cookout. It is important that we practice healthy eating habits and exercise to control our weight.

  3. says

    Back to reality and cooking :) I feel like I need to try gluten free, corn free, dairy free, vegetarian again. I am reading Eat to Live. The hard part for me is the dairy. I think I will still have a little in (tzakiki on Tues and burritos on Fri) my life. I have just heard and read that dairy can be so inflammatory.
    Also, eating with a special diet gets pricey. So I am trying to stick to our budget this month. Which means less food and making good use of leftovers. One would think vegetarian would be cheap, right?

    Monday: (fam eating chicken made by my sis) Cilantro and red pepper lime slaw, Vegetarian Cowboy beans, and Revolutionary Strawberries
    Tuesday: Crockpot gluten free Falafel, Tzatziki, Greek salad, and fruit
    Wednesday: Black beans, brown rice, and pineapple avocado gazpacho
    Thursday: leftovers
    Friday: Burritos with left over black beans

    • Gretchen Hokenson says

      Britt, I need to show you the new cookbook I picked up. The Gluten free Bible. I figured between you all and my future sis-in-law I need to learn some new skills. Many recipes are dairy free as well.

  4. says

    Hey! Glad to have found your blog. I saw your comment on Gina’s (the Candid RD) blog and thought I would check it out. I am an RD too and a military spouse. We live overseas right now and are getting ready to move to another overseas location. So my blog is a mix of nutrition, home cooking, local food and travel. It keeps me busy! Congrats on the upcoming arrival of baby #3.

  5. says

    Thanks for stopping by my blog!
    I love the look of yours. Very unique. I saw this diry and clean list the other day, and I have to say it’s so hard to stick to buying only organic with those dirty fruits and veggies. I try to buy organic apples, always, since they are the “dirtiest”, but strawberries I feel are so easy to clean, I usually buy conventional.

    The fireworks are awesome!! You must have a fantastic camera. They look so real!

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