What Foods to Buy Organic 

3. Meat and poultry: If your budget allows, buying these organic and from local farmers provides the same benefits I mentioned in the dairy products section. Although organic meats are more expensive, remember we don't need to eat the large portions that many Americans are used to. Imagine your plate in 4 quadrants with half the plate filled with veggies, a quarter of your plate with a healthy starch like winter squash or wild rice, and the other quarter with your protein (this works out to be about 3-4 ounces).  From a heart health and cancer prevention viewpoint, it's also a good idea to eat more meatless meals and keep your beef intake to small portions eaten once or twice a week.

4.  Peanut butter: Over 90% of peanut farms use conventional farming practices, including the use of a fungicide to treat mold, a common problem in peanut crops. If you or your children eat peanut butter sandwiches frequently, it's a good idea to buy organic peanut butter and store it in the refrigerator.

5.  Catsup: Some families use a lot of this condiment and recent research has shown organic catsup has twice the antioxidants of conventional catsup.

6.  Baby food:  If you're not going to make your own, then it's a good idea to buy organic. Our bodies and brains grow faster from infancy to age three than any other time in our lives. Babies also eat more than adults, pound for pound, and are more vulnerable to environmental toxins. Some reputable brands include Sweet Cheeks, Tasty Baby, Plum Organics, Homemade Baby, and Earth's Best.

7. Popcorn: The linings of many brands of microwave-popcorn contain a toxic chemical (perfluorooctanoic acid or PFOA) which is used to prevent the popcorn from sticking to the paper. According to the Environmental Protection Agency (EPA), PFOA is a likely carcinogen. Buying organic popcorn and popping it yourself the old fashioned way on top of the stove guarantees no exposure to PFOA or genetically modified corn (foods labeled organic cannot be genetically modified).  

For perfectly popped stovetop popcorn try these tips from TBMpopcorn.com: 

• Heavy pot with lid + 2 to 3 tbsp oil (crucial to preheat the oil) + 3 test kernels + Med/High heat
• When you hear a test kernel pop, remove the pot from heat
• Add 2/3 cup kernels (should cover the bottom of the pan in only one layer), shake to distribute evenly in the pot, and return to heat
• Leave untouched until popping vigorously (approx 2-3 min), then shake pot occasionally (every minute or so)
• When there are 2-3 seconds between pops, remove from heat and immediately pour into a bowl. Season with your favorite toppings and enjoy!

Spring Lettuce and Mint Soup

Serves 4 to 6.

Use tender, delicate lettuce leaves, such as Boston, plus watercress or sorrel for their peppery bite.

* 2 medium heads Boston lettuce

* 1 small bunch watercress or sorrel, stemmed

* 3 to 4 c. vegetable stock

* 1 to 2 tbsp. unsalted butter or extra-virgin olive oil

* Squirt of fresh lemon juice or orange juice

* Grating of fresh nutmeg

* Salt and freshly ground pepper

Shred lettuce and watercress (or sorrel). Place greens and vegetable stock in a saucepan set over low heat and simmer, covered, until very soft, about 30 minutes. Use an immersion blender to purée the soup, or purée it in a blender in batches, adding butter (or olive oil), lemon juice (or orange juice), nutmeg, and salt and pepper to taste. Return soup to the stove to warm through. Serve piping hot, garnished with croutons.

Nutrition information per each of 6 servings:

Calories 32 Fat 2 g Sodium 78 mg Saturated fat 1 g

Carbohydrates 3 g Calcium 38 mg

Protein 1 g Cholesterol 5 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable, ½ fat.

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