Ever hear of “Eat This Not That” ?

It is almost the same concept for organic vs. conventional produce scale. Some conventional produce has more evidence of pesticides than others so they might be a “healthier” option. The EWG cautions consumers to avoid the conventional forms of these specific dozen and recommends the organic counterparts instead due to their reduced (potential) exposure of pesticide residues.

This Dirty Dozen has generated quite a bit of media- newspaper, magazine, radio, television and of course BLOG coverage. It has most definitely become an influence on the purchasing decisions of consumers. However, when I read this report from the Journal of Toxicology, I was surprised! (Journal of Toxicology 03/2011- http://www.hindawi.com/journals/jt/2011/589674/ )

You see, they looked at the nitty gritty of the EWG’s testing for specific pesticides and the amount in each of the dozen foods including bell pepper, peaches, strawberries, apples, blueberries, kale, nectarines, etc. This study looked at what can be equated to a daily “safe” intake or rather, the “reference dose” of pesticides.

The reference dose is similar to the upper limit of what can be consumed without any known adverse effects and even if you go above this reference dose, there could still be no harmful effects. Another way of thinking about it is having a glass of wine ( or two): It may or may not be the best idea, it actually offers antioxidants and can decrease stress. However, it could result in a headache the next day but ultimately the long-term effects of that one extra glass are negligible.

So we can consume pesticides?

Well, I don’t think anyone is suggesting you consume any amount but for those that are wondering how to figure out choosing organic foods over conventional, this is an interesting reference article to help you decide for yourself!

For three of the dirty dozen —blueberries, cherries, and kale—the amount detected was no where close to the reference dose (upper limit that shows no ill-effects). In fact, it was 30,000 times lower than the pesticide estimates for all of the most frequently used/detected pesticides. So if the amount that is generally the upper limit that is still considered acceptable is 1 teaspoon, these three items were detected to have less than 0.0000003 of a teaspoon. You could consume the entire teaspoon (in my example) and based on evidence, have no side effects anyway – these are shown to contain less than the equivalent of 0.0000003 of that “safe” amount.

Given these findings, the inclusion of blueberries, cherries, and kale on the “Dirty Dozen” list is not justified. All three of these can be considered Superfoods and I recently just posted about dark leafy greens among other Superfoods for the Thrive in 30 series.

I think this adds to their conversation for sure! The take home message from the Superfoods video was to consume more whole fresh foods like Kale… cherries, blueberries, and other vegetables & fruit. I have yet to see the Organic vs. Conventional issue brought up in the series for Thrive in 30 but I haven’t finished all 12 videos!

What do I think?

I think the ultimate take home message to the majority of consumers (from Thrive in 30, from EWG, from this article, from RD’s, from Me…) is – eat more fruits and vegetables America! Organic, conventional, fresh, frozen, local, seasonal, out of season…..just choose more.

This study cast doubts as to how consumers avoiding conventional forms of such produce items are improving their health status. It could be easy to sum up as if you can afford it, buy the organic form. If you cannot afford it, buy the conventional form because you are consuming something like 0.000000003 of the highest amount that has yet to show harmful effects and you still need the major nutrients in that produce.

The article conclusion:

It is concluded that (1) exposures to the most commonly detected pesticides on the twelve commodities pose negligible risks to consumers, (2) substitution of organic forms of the twelve commodities for conventional forms does not result in any appreciable reduction of consumer risks, and (3) the methodology used by the environmental advocacy group to rank commodities with respect to pesticide risks lacks scientific credibility.

What do YOU think?

Main Ideas of Lesson 6: Superfoods
Super-Foods offer something above and beyond the macronutrients (Carbohydrates, Protein, and Fat)…. which means they have micronutrients, phytochemicals, antioxidants etc. Brendan’s video covers the SuperFood Hall of Fame:

Maca…

• Maca is a root vegetable, similar to a turnip, native to high-altitude soil of Peru. It monopolizes trace minerals that sit in the soil, making it rich in antioxidants, vitamins, minerals, phytochemicals, and amino acids.

• The adrenal glands become fatigued with all of our busy lives, stress and less-than-stellar diet choices. The perception of stress from body results in higher than normal cortisol. Our energy is “zapped” so we tend to reach for something like a cup of coffee.

• Maca helps restore the adrenal gland functioning, it helps rebuild fatigued adrenals, restore stamina, improve mental clarity, and aid in the ability to handle stress. It has been used by both genders in relation to hormonal “assistance” for many (many) years.

• Note to self: Maybe Maca is what I need instead of the 2nd cup of coffee….

Chlorella is a single cell algae from Japan.

• It is 65% protein, extremely high in chlorophyll and remember from previous posts, this would be an alkaline forming substance which is what we want more of. Chlorella helps with oxygen transport, which is ideal for muscle performance.

• It also has B vitamins, which are important for the body in the energy making process. (I am squashing my urge to describe the metabolic importance of B vitamins!). B12 is of importance for vegans especially because there is no other way to obtain B12 since B12 only comes from animal sources- well- except supplements like Chlorella, which is high in B12

• Chlorella helps repair daily wear and tear of tissues (ideal for anyone, especially athletes) since it contains 19 amino acids. It has cleansing properties, helping to pull “toxins” out of the liver. It is also thought to aid cell regeneration (slowing signs of aging!). After all, we don’t want to just start looking old one day.

Pseudograins

• These are seeds technically and most commonly known are buckwheat, amaranth and quinoa. These grains can sprout after soaked, which make them easier to digest…which means we are obtaining High Net Gain Nutrition!

• When sprouted, they taste sweeter because its starch has been converted into sugar already- which accounts for the easier digestibility.

Dark Leafy Greens

• These are high in chlorophyll (deep dark green pigment), which if we remember, is alkaline forming and good for the blood.

• Kale, one of our mutual personal favorites, is actually about 40% protein.

• Foods like Kale are nutrient-packed powerhouses, which means our body doesn’t have to work so hard utilizing them AND give our body more “bang” (nutrition) for less “buck.” An energy savings is an energy advantage.

• Other foods noted on the website but not covered on the video include Flax, White Chia, and Hemp.

What do we do, Brendan?

• Use some of these superfoods, try adding one or a few or all to your regular eating habits. You probably already are including dark leafy greens, try all the others!

• Try your smoothies! Whole Food Health Optimizer Smoothies contain both Maca and Chlorella.

What do I think:

• I love when concepts come full circle. I appreciate that Brendan has done so in this series of video lessons by tying in the alkaline forming foods, the links between stress-hormones and diet and high net-gain nutrition.

• I completely agree that there are foods that are so to speak “the best of the best”. It just goes back to “investing in your diet” … Would you rather be the CEO of a multi-million dollar company that allows you the freedom and reward to do whatever you want in life? or…Would you choose to work the night shift McDonald’s ?   I say, be the CEO of your diet! You might have to invest a little more, you might have to learn more, but in the end you could reap the rewards for the rest of your life.

Cost vs. Reward

• Of course there are pros/cons to everything, choosing supplements like Maca or smoothie mixes can be a slightly higher cost at least initially.

• If you are choosing nutrient dense foods (alkaline forming) and more Superfoods often, you would ideally be improving your performance, your body function, your immune system, your weight, and your health overall.This would lead to less long-term expenses like doctor visits and medications to control disease while also reducing your risk for disease like obesity, cancer, cardiovascular disease, Type-2 Diabetes.

• Superfoods can be really cheap! Kale, Dried Cranberries, Flax, Oats…Check out this list by Huffington Post. I think the smoothies are a fantastic idea and contain awesome ingredients but you can reap benefits from just adding in more Superfood. The more posts for this series I write, the more I want to have a whole food health optimizer smoothie with maca and chlorella everyday.
  
  
• Pseudograins: These are very “popular” right now, so I’m not surprised that Brendan brings them in to the list.  They are gluten-free, which has become so trendy because 90% of our processed food supply (so the bulk of the foods commonly eaten in the US :-/) contain wheat. Because so many foods that are processed now contain wheat, I think that is part of the reason we are seeing the gluten-free trend or increasing amount of people “intolerant” to it. It is in so many things that it might be kind of like toxic overload

• On the toxic note, your liver’s job is to metabolize what you put into the body so whether you consume chlorella or not- your liver will still do it’s job. Chlorella might be a really great supplement to aid in the liver’s function though.

• Maybe it can your liver’s “personal assistant”. I mean, you are the CEO … you decide.

What do YOU think ?

• choose 1 grain OR 1 legume OR 1 combination recipe
• choose 1 non-starchy vegetable recipe (think beyond lettuce and tomato)
• choose 1 starchy vegetable recipe (think beyond the white potato)
• use no more than 4-5 ingredients (excluding herbs, seasonings)
• use a majority of seasonal/local ingredients (all seasonal for fresh produce)
• keep it simple yet elegant; focus on presentation
• use different cooking methods and equipment (e.g., baking and sautéing)
• yield 4 portions each

Our team came up with Herbed Quinoa, Sauteed Kale with Garlic, Shallots and Capers, and Sugared Pumpkin , Lentil and Goat Cheese Salad.  I really enjoyed all of our recipes but I also enjoyed every other lab groups’ dish as well so I am posting the recipes, sources, and photos for all, Bon Appetit!

Team AD: Herbed Quinoa

Yield: Makes 6 servings

Ingredients

• 1 1/2 cups quinoa (1/2 pound)
• 2 1/2 tablespoons extra-virgin olive oil
• 1/2 cup thinly sliced scallion greens
• 1 teaspoon fresh thyme leaves

Preparation:
Rinse quinoa in 5 changes of water in a bowl, rubbing grains and letting them settle before pouring off water (if quinoa does not settle, drain in a large fine sieve after each rinse).

Cook quinoa in a large saucepan of boiling salted water 10 minutes. Drain in sieve and rinse under cold water.

Set sieve with quinoa over saucepan filled with 1 1/2 inches boiling water (sieve should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, 10 to 12 minutes. (Check water level in pan occasionally, adding water if necessary.)

Toss quinoa with oil and salt and pepper to taste in a large bowl. Cool, then toss with scallion and thyme.

( click for recipe source)
Cooks’ note: ·Quinoa (without scallion greens and thyme) can be made 1 day ahead and chilled, covered. Bring to room temperature and toss with scallion greens and thyme.

Team AD: Spiced Pumpkin, Lentil and Goat Cheese Salad

Yield: Makes 6 servings

Ingredients

• 3/4 cup green lentils
• 6 cups 1-inch pieces peeled seeded sugar pumpkin or butternut squash (from about one 2-pound whole pumpkin)
• 3 tablespoons olive oil, divided
• 1 teaspoon ground cumin
• 1 teaspoon hot smoked Spanish paprika ( we used regular)
• 1/2 teaspoon sea salt
• 4 cups baby arugula
• 1 cup soft goat cheese, crumbled
• 1/4 cup thinly sliced mint leaves
• 1 tablespoon red wine vinegar

Preparation:
Place lentils in small bowl. Cover with cold water and soak 10 minutes; drain.

Cook lentils in boiling salted water until tender but firm, about 30 minutes. Drain lentils. Rinse under cold water, then drain.

Preheat oven to 375°F. Place pumpkin in large bowl; toss with 2 tablespoons oil, cumin, paprika, and sea salt. Arrange pumpkin in single layer on baking sheet; roast 20 minutes. Turn pumpkin over. Roast until tender, 10 to 15 minutes. Cool.

( do not do this next step- see note!)Combine lentils, pumpkin, and oil from baking sheet with arugula, half of goat cheese, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper. Divide among plates; sprinkle remaining goat cheese over. ( click for recipe source)

***Our notes:
- We subbed cubed butternut squash which worked well. You can also sub Sweet Potato, which might be easier to chop and sweeter.
- Do not complete the last step combining the lentils, pumpkin and oil with the greens etc. Combining all of it just makes it grainy from the lentils being tossed, and too creamy from the room temperature goat cheese. Instead, set up your arugula, layer with lentils and pumpkin and goat cheese- drizzle with dressing.

Team AD: Sauteed Kale with Garlic Shallots and Capers

* Jeff said this Kale tasted even better than collards made with fat back!!! I think everyone really loved it as well !

Ingredients

• 1/4 cup olive oil
• 1/2 cup finely chopped shallots (about 2 large)
• 4 garlic cloves, minced
• 2 tablespoons drained capers, chopped
• Coarse kosher salt

Preparation

Bring extra-large pot of salted water to boil. Add kale and cook until almost tender, about 8 minutes. Drain. Rinse kale under cold running water. Drain again. Coarsely chop kale. DO AHEAD: Can be made 6 hours ahead. Cover and chill.

Heat oil in large pot (preferably nonstick) over medium heat. Add shallots and sauté until tender but not brown, about 3 minutes. Add garlic and capers; stir 1 minute. Stir in kale and sauté until tender and heated through, about 7 minutes. Season to taste with coarse salt and pepper. Transfer kale to large bowl and serve. (Click for Recipe Source)

Team CF: Nutty Greens with Bacon and Blue Cheese

* These were by far the best green beans I have ever had! The toasted pecans are way better than the usual almond, and the bacon with blue cheese was just incredible in pairing flavors with the green beans!

Ingredients

• Kosher salt
• 1 pound haricots verts, trimmed
• 3 slices bacon
• 4 ounces blue cheese, cut into small chunks
• 1 1/2 cups toasted whole pecans, coarsely chopped
• 1/4 teaspoon freshly ground black pepper

Directions

Bring a large pot of salted water to a boil over high heat. Add the haricots verts and cook for about 2 minutes. Remove the beans from the water and immediately place in a bowl of ice water. Remove the haricots verts from the ice water and set aside in a medium bowl.

In a large saute pan, over medium heat, cook the bacon until crisp. Remove the bacon and place on paper towels. Add the beans to the bacon drippings and cook over medium heat for 2 to 3 minutes. Add the blue cheese and toss just until it starts to melt. Break the cooked bacon into bite-size pieces and add to pan. Finish by stirring in the toasted chopped pecans. Season with the freshly ground black pepper and just a tiny pinch of kosher salt. Serve immediately. (click for recipe source here)
Team BE: Bulgur Pine Nut and Red Pepper Pilaf ( bottom left)

Yields: 2 generous servings

• 1 small onion, chopped fine
• 1 tablespoon vegetable oil
• 1 cup plus 2 tablespoons chicken broth
• 3 tablespoons finely diced red bell pepper
• 3/4 cup bulgur*
• 2 tablespoons pine nuts, toasted lightly
• 2 teaspoons minced fresh chives

*available at natural foods stores and many supermarkets.

Preparation

In a small heavy saucepan cook onion in oil over moderate heat, stirring, until softened.

Stir in broth, bell pepper, and bulgur and bring liquid to a boil. Cook mixture, covered, over low heat 12 minutes, or until liquid is absorbed.

Remove pan from heat and let stand, covered, 5 minutes. Stir in pine nuts, chives, and salt and pepper to taste. (click for recipe source)

Team CF: Maple Glazed Acorn-Squash with Currants

Yield: Serves 6

Ingredients

• 3 acorn squash (each about 1 1/2 pounds), halved crosswise and the seeds and strings discarded
• 1/2 stick (1/4 cup) unsalted butter, softened
• 1/3 cup pure maple syrup
• 1/4 teaspoon ground allspice, or to taste
• 3 tablespoons dried currants

Preparation

Spread the cavity of each squash half with about 1/2 teaspoon of the butter, sprinkle the halves with salt and pepper to taste, and arrange them, cut sides down, in a large baking pan. Add enough water to reach about 1/4 inch up the sides of the squash halves and bake the squash in the middle of a preheated 400°F. oven for 30 minutes. While the squash is baking, in a small saucepan combine the remaining butter, the maple syrup, the allspice, the currants, and a pinch of salt and heat the mixture over moderately low heat, stirring, until the butter is melted and the currants are plumped. Remove the squash from the oven, turn it cut sides up, and brush it generously with some of the maple mixture. Return the squash to the oven and bake it, brushing it with the maple mixture occasionally and adding more water to the pan as necessary to keep the bottom covered, for 20 to 30 minutes more, or until it is very tender. Season the squash with salt and pepper. (click here for recipe source)

Team CF: Green Lentil, Sun-dried Tomato and Feta Salad ( top, center)

Yield: 4 side dish servings
Ingredients

• 12 tablespoons extra virgin olive oil
• 8 tablespoons white wine vinegar
• 1 teaspoon dried thyme, crumbled
• 1 cup drained coarsely chopped sun dried tomatoes packed in oil
• 4 cups lentilles du Puy (French green lentils) picked over and rinsed
• 2 cups crumbled Feta cheese (about 2 ounces

Directions

In a large bowl whisk together oil, vinegar, thyme, tomatoes, and salt and pepper to taste. Add lentils to a large saucepan of salted water and bring water to a boil. Cook lentils at a bare simmer until just tender, about 20 minutes. Drain lentils in a sieve and rinse gently. Toss lentils well with dressing and gently stir in Feta. ( click here for recipe source)

Team BE : Butternut Squash and Radicchio Pappardelle

Yield: 4- 6 servings

Ingredients

• 2 tablespoon olive oil
• 1/2 stick unsalted butter
• 1/3 cup pine nuts
• 1 pound butternut squash, peeled and cut into 1/2-inch cubes (about 2 1/2 cups)
• 3/4 pound radicchio, cored and thinly sliced
• 1 (8-to 9-ounces) package pappardelle (preferably egg pasta), broken into large pieces
• 1/2 cup coarsely grated ricotta salata or Parmigiano-Reggiano (1 ounce)

Preparation

Melt butter in a 12-inch heavy skillet over medium heat, then continue to cook until it is golden brown, about 2 minutes. Add oil, then nuts, and cook, stirring, until nuts are golden, 1 to 2 minutes. Transfer with a slotted spoon to a plate.

Add squash to skillet and cook over medium heat, stirring occasionally, until golden and just tender, 6 to 8 minutes. Add radicchio and 1/2 teaspoon each of salt and pepper and cook, stirring, until wilted and just tender, about 3 minutes.

Meanwhile, cook pappardelle in a pasta pot of boiling salted water (2 tablespoon salt for 6 quarts water) until al dente. Reserve 1 cup cooking water, then drain pasta. Add pasta to radicchio mixture with 1/2 cup cooking water and toss over low heat until heated through, 1 to 2 minutes. Add more cooking water to moisten if necessary.

Serve topped with nuts and cheese. (click here for recipe source)
Team BE: Celery Root and Beet Salad

(far right)

Yield: Makes 8 servings

Ingredients

• 6 medium beets (2 1/4 lb with greens), trimmed, leaving 1 inch of stems attached
• 1 (1-lb) celery root (sometimes called celeriac)
• 2 tablespoons plus 2 teaspoons fresh lemon juice, plus additional to taste
• 2 tablespoons minced shallot
• 1/4 cup olive oil
• 3/4 teaspoon salt
• 1/2 cup chopped walnuts (2 oz), toasted and cooled

Preparation

Put oven rack in middle position and preheat oven to 425°F.

Wrap beets tightly in foil to make 2 packages (3 beets in each) and roast until tender, about 1 1/4 hours.

While beets roast, peel celery root with a sharp knife and cut into 1/8-inch-thick matchsticks. Whisk together lemon juice, shallot, oil, salt, and pepper to taste in a large bowl until combined well, then add celery root and toss until coated. Keep at room temperature, covered, until ready to add beets.

Carefully unwrap beets and, when just cool enough to handle, slip off skins and remove stems. Cut beets into 1/8-inch-thick matchsticks and toss with celery root.

Let salad stand, covered, at room temperature 1 hour. Taste salad and season with more lemon juice and salt if necessary, then toss with walnuts. ( click for recipe source)