Buy organic?

Small doses of some pesticides can cause lasting damage to your nervous system, reproductive organs, hormone systems and more. This damage may be amplified during fetal development and young childhood.

If you do any grocery shopping you’ve probably noticed that buying organic produce can cost 10-100% more than conventional produce. This can be overwhelming. Buy that produce which would normally be high in pesticides in the organic section and don’t worry about buying the rest non-organic to save money. According to the Environmental Working Group you can reduce your pesticide intake by up to 80 percent by avoiding what they call the “Dirty Dozen”, the most contaminated produce.

When possible, buy locally. Go to the farmer’s market and ask about how their food is grown. I’ve found that many farms are not certified organic (due to expenses of becoming certified) but they use organic methods. Buy what’s in season and it’ll taste better and cost less. Besides using less pesticides, buying locally can help the environment by not having your food trucked around the world. It also helps your neighbors/local economy.

Fruits and Veggies you should buy organic (contains highest amounts of pesticides)

Peach
Apple
Sweet Bell Pepper
Celery
Nectarine
Strawberries
Cherries
Kale
Lettuce
Grapes – Imported
Carrot
Pear

Produce with the lowest pesticide Load

Onion
Avocado
Sweet Corn – Frozen
Pineapple
Mango
Asparagus
Sweet Peas – Frozen
Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Broccoli
Tomato
Sweet Potato

For the full list see http://www.foodnews.org/fulllist.php

Superbowl Snacks

Superbowl parties are notorious for high calorie and high fat snacks. Lighten up this year; try a lighter snack such as shrimp and cocktail sauce, hummus or white bean spread with whole wheat crackers and raw veggies, or air popped popcorn. Have more substantial options to keep you away from the chips. Try lean chili, chicken skewers, veggie pizza on whole wheat crust, or the featured recipe...

Buffalo Chicken Drummies

Servings: 12

3 pounds chicken drumstick, no skin, or drummettes
3/4 cup hot sauce (Franks Red Hot)
3/4 cup chicken broth
1 tablespoon butter
1 teaspoon cornstarch

1. Grill or broil drumsticks until cooked through, approximately 20 minutes (shorter cooking time for drummettes).

2. Combine chicken broth, cornstarch, and hot sauce. Simmer 5 minutes until slightly thicker. Add butter.

3. Add drumsticks and coat with sauce.

4. Serve with light blue cheese or ranch dressing and carrot and celery sticks if desired.

Notes:
For a less spicy drummy, replace some of the hot sauce with more chicken broth. Try this recipe with chicken breasts for dinner.

Per Serving : 61 Calories; 3g; 8g Protein; 1g Carbohydrate; trace Dietary Fiber; 28mg Cholesterol; 457mg Sodium.

Raisin Scones

As requested here's a recipe for a healthier scone. Feel free to change the raisins out for another dried fruit or fresh blueberries. Or add some cinnamon or another spice.

I used this recipe in a tea party cooking class for 6-7 year olds. It's a fun weekend project with your kids.

Scones can be reheated if not eaten promptly by wrapping in aluminum foil and heating in oven until heated through or split in half and toasted.

Raisin Scones

Serving : 12

3/4 cup whole wheat flour
1 cup all-purpose flour
4 teaspoons baking powder
1/4 cup sugar
1/8 teaspoon salt
5 tablespoons unsalted butter
1/2 cup raisins
1/2 cup milk
1/4 cup plain low-fat yogurt

oil or cooking spray

Preheat the oven to 400 degrees F. Spread a thin layer of oil or cooking spray on a baking sheet.

Mix flour, baking powder, sugar and salt in a large bowl. Cut in butter using a pastry blender or fork until it is in pea sized lumps. Stir in the raisins.

Mix together milk and yogurt in a measuring cup. Pour all at once into the dry ingredients, and stir gently until well blended. Do not over stir!

With floured hands, pat scone dough into 12 balls Place onto a baking sheet, and flatten lightly. Let the scones barely touch each other.
Sprinkle top of scones with a little sugar if you like.

Bake for 10 to 15 minutes in the preheated oven, until the tops are golden brown.







Per Serving: 150 Calories; 5g Fat; 3g Protein; 24g Carbohydrate; 1g Dietary Fiber; 15mg Cholesterol; 195mg Sodium.