Benefits of Organic Farming

What is organic farming?

Organic farming works in harmony with nature rather than against it. This involves using techniques to achieve good crop yields without harming the natural environment or the people who live and work in it. The methods and materials that organic farmers use are summarized as follows:

To keep and build good soil structure and fertility:

• recycled and composted crop wastes and animal manures

• the right soil cultivation at the right time

• crop rotation

• green manures and legumes

• mulching on the soil surface

To control pests, diseases and weeds:

• careful planning and crop choice

• the use of resistant crops

• good cultivation practice

• crop rotation

• encouraging useful predators that eat pests

• increasing genetic diversity

• using natural pesticides

Organic farming does not mean going ‘back’ to traditional methods. Many of the farming methods used in the past are still useful today. Organic farming takes the best of these and combines them with modern scientific knowledge. Organic farmers do not leave their farms to be taken over by nature; they use all the knowledge, techniques and materials available to work with nature. In this way the farmer creates a healthy balance between nature and farming, where crops and animals can grow and thrive.

On an organic farm, each technique would not normally be used on its own. The farmer would use a range of organic methods at the same time to allow them to work together for the maximum benefit. For example the use of green manures and careful cultivation, together provide better control of weeds than if the techniques were used on their own.

8 Benefits of Organic Farming

What would happen if what you’re doing at home with your small organic garden could be reproduced on a mass scale?

Here are eight benefits we might see:

1. The Promotion of Biodiversity

Organic methods such as rotating crops to build soil fertility and naturally raising animals helps to promote biodiversity, which returns health to each species. Organic farms are havens to wildlife, so our ecosystems are improved, as well.

2. The Reduction of Farm Pollution

No, there’s no such thing as “farm smog,” but conventional farms di create their own kind of pollution in the form of chemical pesticide and synthetic fertilizer run-off that harms the areas around them. With these chemicals removed from the equation, organic farming is far more beneficial and less impactful on our environment.

3. The Reduction of Toxic Substances in the Environment

Organic farming is not simply the substitution of approved input materials. It is the replacement of a treatment approach with a process approach to create a balanced system of plant and animal interactions. Over 900 million acres of land subjected to chemicals for fertilizer and pesticides, as well as other substances used in livestock farming. Any reduction of this number would have a benefit to the environment around us.

3. Better-Tasting Food

It’s not just imaginary: organic food actually can taste better than its conventionally farm-raised counterpart. One scientific reason for this is that some organic produce has lower nitrate contents than its non-organic version. This leads to sweeter-tasting fruits that also have been shown to contain higher levels of antioxidants. So it’s not really all in your head. Organic farming can lead to better flavor.

4. Better Soil

A Cornell University study estimates that conventional farming’s dependency on chemical fertilizers destroys topsoil, which generates a $40 billion annual loss. If organic methods were used – instead of chemical fertilizers and ammonia – we would instead see an increase in the healthiness of this topsoil, which in turn would produce fruit and vegetables higher in minerals and micronutrients.

5. Job Creation

The most recent statistics from the Organic Farming Research Foundation indicate that there are more than 10,000 certified organic producers in the United States. Compare that to the nearly 2 million conventional farms. However, the organic farms are more profitable – even though they often require more employees. It’s not difficult to equate the economic benefit and job creation that a shift to organic farming would create.

6. Assisting the Fight Against Climate Change

Because organic farming eschews chemical fertilizers and pesticides, it reduces nonrenewable energy use. It takes considerable amounts of fossil fuel to create the synthetic fertilizers and pesticides used in conventional farming. What’s more, organic farming increases the amount of carbon returned to the soil, which in turn lessens the impact on the greenhouse effect and global warming.

7. Safer Water

The runoff of chemicals from conventional farming seeps into groundwater supplies, and groundwater pollution has become a serious issue. Soil itself is a natural water filter. Organic farming enriches the soil, which not only removes the risk of groundwater pollution but can also act as a way to rehabilitate soil in areas where damage to water supplies has already occurred.

8. Preservation of the Culture of Agriculture

It is said that every culture shares one thing in common: Food. It is a universal celebration. Organic farming celebrates healthfulness and biodiversity. It removes damaging chemical toxins from our environment and our food. That is something to promote and foster!

Healthiest of ........ Dark Green Leafy Vegetables

Do you know which color of vegetables is the most nutritious and beneficial in our food supply? The answer comes as no surprise: dark green, leafy vegetables.

Most of us avoid eating green and leafy vegetables, and for some it, would be the last choice to have. In spite of our grandmothers continuous explanations about the benefits of eating green and leafy vegetables, as a child, we often hated eating green veggies, and would finish eating only if were offered a good tempting dessert. Similarly, almost every visit at the pediatrician during childhood would end up in a conversation discussing the amount of greens we would consume during a week- without any significant improvement in dietary habits. Very few people eat their greens and actually enjoy eating them; some are new starters and still love eating them; as they are aware of all the good benefits that green leafy vegetables contain. 

Why greens are needed?

Eat Green - leafy and other colourful vegetables to stay Healthy and fit.Green and green leafy vegetables are rich source of essential minerals and vitamins;they help to detoxify our body and regular intake of vegetables helps to keep away the serious diseases.

Dark green leafy vegetables are nutritional powerhouses filled with vitamins, minerals and phytonutrients. They are rich in chlorophyll, which alkalinizes the blood, and fiber, which keeps the colon healthy. The USDA recommends eating one-half cup of green leafy vegetables each day to prevent nutrient deficiencies and serious illnesses. There are many varieties of edible green leaves, and they are most nutritious when eaten raw or lightly steamed. These vegetables are packed with vitamins A, C, E and K, minerals, and an abundance of phytochemicals so vast that nutrition professionals are still trying to uncover all of their goodness. 

Green foods are crucial to our health for a plethora of reasons including their role in strengthening the immune system, cancer prevention, improved blood circulation, blood purification, lowering cholesterol, promotion of healthy intestinal flora, increased energy, detoxification through improved liver, gall bladder functions, kidney function, and even clearing congestion.

THE 10 BEST LEAFY GREENS

1. MICROGREENS

• Here’s proof that great things come in small packages. Microgreens—which are the underdeveloped greens of vegetables such as kale, arugula, and broccoli that are harvested just one to two weeks after planting—are a treasure trove of vital nutrients. A 2012 study lead by scientists at the U.S. Department of Agriculture found that several varieties of microgreens including cabbage and cilantro contain nutrient levels such as vitamins C and E up to six times greater than those found in the mature plants. During early development, vegetables need a full arsenal of vitamins, minerals, and antioxidants to support their growth, so they’re packed with more of the good stuff. Ranging in flavor from peppery to tangy, use microgreens to punch up salads, soups, and sandwiches.

2. KALE

• When it comes to grown-up greens, kale is deserving of its superfood epithet. It absolutely smashes its competitors in terms of lutein, a potent antioxidant shown to protect eyesight, and leads the way with respect to beta-carotene and vitamin C. As a member of the Brassica family along with broccoli and Brussels sprouts, kale also brings sulforaphane to the table, a phytonutrient shown to have cancer-fighting properties. Steaming or sautéing kale will mellow this all-star’s bitter flavor.

3. SPINACH

• Perhaps Popeye should have been a nutritionist instead of a sailor. Among the greens, spinach harbors the most folate, and according to a recent American Journal of Epidemiology study, consuming more of this B vitamin helps protect against breast cancer development, likely because folate is needed for proper cell division. Spinach is also tops when it comes to potassium, which is necessary for muscle functioning and to keep blood pressure numbers in a healthy range.

4. MUSTARD GREENS

• As the name implies, these are the lacy-edged leaves of the same plant that produces mustard seeds. Mustard greens tend to be a little less bitter and more peppery tasting than kale or Swiss chard and come second to only kale in beta-carotene. In our bodies, beta-carotene can be converted to vitamin A to bolster eye and bone health. The greens also contain an arsenal of phytonutrients called glucosinolates that can rev up detoxification enzymes to help protect the cells of our liver and other organs from all the nasties of free-radical damage.

5. COLLARD GREENS

• This Southern favorite has large, leathery leaves and a somewhat mild flavor, but its tough texture calls for longer cooking times than other greens. On top of providing a payload of vitamin K, vitamin C, and beta-carotene, collards contain higher amounts of dietary fiber than other leafy greens. A 2012 Swedish study found that women who ate the most fiber had almost a 25 percent lower risk of suffering heart disease than those who consumed the least.

6. SWISS CHARD

• There are two primary varieties of Swiss chard in markets: one with multi-colored stems and veins, called rainbow chard, and another with white stems and veins. Both types have a slightly bitter taste that wanes once cooked. Among chard’s many nutritional highlights is more vitamin K than any other green—three times the daily quota in a mere cup serving. On top of its role in proper blood clotting, vitamin K helps fortify bone strength and Dutch researchers recently determined that high intakes can slash the risk for type 2 diabetes by improving insulin sensitivity.

7. ARUGULA

• Arugula has a pungent, peppery flavor that has worked its way into the recipes of many rock star chefs. You’ll most often find it at the grocery store in plastic containers alongside baby spinach. Vegans, those lactose-intolerant, and anyone who doesn’t like milk should note that arugula is a surprisingly good source of calcium—it has more of this bone-builder than the other greens on this list. Loading up on arugula may also help you breeze through your workouts since it has high levels of natural nitrates—what your body uses to nitric oxide, which increases muscle blood flow—that Swedish scientists found can help your muscles work more efficiently during exercise.

8. ROMAINE

• If darker greens are too bitter to swallow, try this crispy lettuce. The medley of nutrients romaine provides includes beta-carotene, folate, potassium, and vitamin C. Science shows that women who consume higher amounts of vitamin C have healthier blood pressure numbers. Heads of romaine tend to be more perishable than heartier greens, though, so store them in the refrigerator wrapped in a damp paper towel for up to three days.

9. BUTTERHEAD

• Resembling a blooming rose with deliciously tender light green leaves, many people find eating raw butterhead lettuce more appetizing than the robust darker greens. Swap out your carby tortillas or flatbreads for the large, pliable leaves when making wraps for a good dose of vitamin K and manganese, a mineral necessary for proper carbohydrate and protein metabolism. And like other greens, this leafy green is exceptionally low-cal—a cup will set you back a mere seven calories.

10. ICEBERG

• This vegetables is far from nutritional nirvana. Made up mostly of water, iceberg lettuce pales, so to speak, in comparison to darker greens in terms of vitamins, minerals, and disease-busting antioxidants. Still, with just 10 calories in a shredded cup, it won’t do any harm to your beach body and its toothsome crunch can enliven sandwiches, tacos, and mixed green salads.

Are Local Vegetables safe to eat?

Increasing concern among consumers in and outside the country about the security level of the vegetables produced in Sabah. Importing vegetables more careful to buy vegetables produced in the state. Are these concerns unfounded?

Research made by members of the Council of Consumer Affairs State of Sabah has been found that most of the vegetables sold in the market for local consumers are not given identification tag. Identification tag or label is a measure used to ensure that vegetables are produced to meet the minimum standards of health and also as a way to monitor the use of materials of pesticides by vegetable producers. Currently, the only vegetables locally exported only given a temporary identification tag vegetables marketed to local consumers is not so. Vegetables sold in supermarkets, market stalls and not given the tag identification. The absence of the tag identification is difficult for authorities to ensure that minimum health requirements for 1985 full of vegetables.

In principle, all vegetable growers are required to register with the Department of Agriculture, Sabah. It is important to do so that each vegetable growers are given the code by the Department for the purpose of monitoring. Currently, the majority of vegetable growers who are registered to export vegetables because this is the prerequisite for export. Vegetables that are not given identification tags are not allowed to be exported. But will need identification tag is not yet enforced the grower-local vegetable growers.

Department of Health took samples of vegetables at random from the vegetable gardens, markets and supermarkets to test the residual insecticide. Recently, the Department has claimed that the owner of supermarkets in Kota Kinabalu for violating the Food Control Act 1985 for selling vegetables containing high residual insecticide that (Daily Express, 3.9.00). If the vegetables sold in local markets given the tag identification, the Health Department can also detect and fine-grower vegetable growers who use pesticides excessive.

Vegetables that contain levels of residual insecticide that proved to be higher in the statistics obtained. In 1999, four vegetable exporters from Sabah was found to export vegetables that exceeds the Maximum Level Waste (MRL) (Source: FAMA). Research Branch Department of Agriculture has also found that 10.4% of the vegetables imported from Sabah found exceeding MRL in 1998. MRL high levels found in 75% of the total sample of Chinese celery leaves, 50% chai sim (mustard flowers), 40% chilli (capsicum), eggplant 20%, 25% spinach (spinach) and 15.6% Chinese cabbage. Statistics in 1998 from the Department of Health also found that the insecticide is exceeded MRL for vegetable oil, bitter mustard, mustard flowers (Chai Sim), fragrant beans, spinach, mustard Taiwan, leaves "Sadri", cilli, horseback, coriander leaves (Chinese celery ) and spinach white. Statistics from the Department of Statistics showed that 21% of vegetables, low soil samples taken between January and May 2000 had levels of waste pesticides exceeding the MRL EBDC, according respectively.

Following this discovery, there is urgent need to improve the quality and level of security glassy-vegetables produced in the state. Control of pesticides must be tightened because of dietary vegetables that contain residual pesticides harmful to the user community in the long term. Furthermore, the image of vegetable products in Sabah will be contaminated local market and if there is no guarantee from the authorities that vegetables produced here have a high quality and meet the minimum health standards.

As a rare start, it is proposed that the test results of samples for a variety of vegetables made by the authorities published in local newspapers or the appropriate website. This is not only useful information is important to realize as a consumer but also pressure to vegetable producers to be more careful and responsible in the use of pesticides in their activities.

At the same time, more service connections (extension services) is required to educate growers about the vegetables in an integrated management of pesticides and other methods that is safe in their production process. It is also necessary to ensure that pesticides are prohibited (banned Pesticides) for vegetables stopped immediately. In fact, there has been awareness among consumers to switch to organic vegetables safer. The relevant authorities can promote organic farming by providing more assistance to vegetable farmers.

Based on Department of Agriculture, the cost to test a sample of vegetables is very high. Therefore, it is necessary to improve the provision of vegetable samples for testing to ensure that the sample size studied enough. Total staff in the Department that runs the test sample is added to vegetable also more frequent testing can be done at the farms, wholesale and retail markets and export door. We must ensure quality and safety of vegetables for the health of consumers before we go further promote the market for exports.

Good Vegetables For Planter Boxes

Planter boxes give you the benefit of raising organic vegetables right outside your door or window. Rising costs of produce have caused some budget-conscious people to reconsider the money they spend on fresh fruits and vegetables. But at what cost to their health? And the price of organic produce is even higher. You can grow your own vegetables, even without much space. Roots, leafy vegetables, and fleshy vegetables can all grow well in planter boxes, if you choose the right varieties and provide the attention they need.

Root vegetables are edible roots of plants. Vegetables which fall in this category include carrots, beets, turnips, parsnips, radishes, potatoes, and sweet potatoes. Root vegetables can work well in planter boxes, as long as the planters are deep enough. Try carrots and radishes.

Leafy vegetables also can grow well in containers. Lettuce, kale, and Swiss chard will provide a base for healthy salads or will give you some extra crunch in your sandwiches. You can also cook some leafy greens for a hot side dish. Whatever your culinary plans, consider growing your own leafy vegetables in your planter boxes.

Finally, some varieties of fleshy vegetables adapt well to containers. Try fresh cucumbers in your salads or make your own dill pickles. You can also grow eggplant and squash in planter boxes. Certain varieties of tomato work well, as do peppers (both sweet and hot). To obtain further information on which varieties of vegetables grow well in planters, consult an experienced container gardener or the staff members at a greenhouse.

When you grow vegetables in planter boxes, your primary concerns will probably be the nutrients in the soil and the moisture of the soil. Some growers recommend a peat-based potting mix as the best base for your soil. Whatever your preferred soil, you can enrich it with compost. Combine your homemade compost with the soil mix, one part compost to two parts mix.

Plants in containers usually require more frequent watering than plants in the ground because the soil in planter boxes dries out more quickly. You should check the soil surrounding your vegetable plants every day to evaluate the need for a watering. If your plants wilt during the day, or seem to have a dull color, these could be signs that they need more water. Give them a little more water and observe if they perk up.

Watering your vegetables in the morning may allow more water to penetrate the soil. Lower temperatures and less wind equal slower evaporation of the water.

If you enjoy the freshest vegetables, try growing your own. Even if you have little space to devote to growing things, you can grow vegetables in planters. Select vegetables that grow well in containers, or varieties of vegetables bred especially for container gardening. Select roots, leafy vegetables, and fleshy vegetables that you enjoy eating. Consider the best ways you can provide nutritious soil and sufficient water for your vegetable garden. Stick to natural options if you wish to harvest organic vegetables. Start selecting your favorite recipes for your homegrown produce.

5 Organic Foods Every PCOS Woman Should Eat

Here's an article to inform women with PCOS to understand the importance of eating these foods in an organic form. The reason is that these 5 foods that listed below may contain growth hormones, antibiotics, food colorings, etc...

We know that women with PCOS have to avoid all foods with added hormones because of the hormone surge it can create in our body. Remember the secret to getting your PCOS in remission is stabilizing out you hormones and blood sugar levels.

Eating these foods in an organic form required you to seek out stores that carry these foods. Your safest bet is always a health food store, although some grocery stores are starting carry a lot of organic brands as well.

Eating organic does take some work and research to see what stores carry these products in an organic form. But it's well worth the effort. This does not mean that you have to get rid of everything in your refrigerator and replace it with organic; all it simply means is that foods that may contain growth hormones, we should avoid.

In general everyone should, but more importantly woman with PCOS.
.
Try these 5 organic foods the next time you go shopping.
Once you try these foods in an organic form you should notice a cleaner taste, and feel better overall from not ingesting extra hormones into your body.
Try eating these organic foods for a two weeks and see if your body notices a difference.

5 Organic Foods Every PCOS Women Should Eat:

1) For starter's yogurt and/or diary products should be organic. For starters Organic diary products are made without the use of added hormones or antibiotics and can have higher levels of omega-3s. Organic dairy products are not only good for women with PCOS - they can be much less damaging to the environment. So next your reach for a snack in the afternoon, make sure you reach for an organic yogurt and/or diary products.

2) Salads are equally as important as diary to have in an organic state. The reason is conventional salads have some of the highest levels of toxic pesticides. So it's best to choose organic greens. When making your salad, try adding in some extra organic vegetables and boost your intake of antioxidants.

3) Apples are not too missed. Apples also contain toxic pesticides. With that being said its best to have its best to buy organic apples. You may want to start looking up local farmers markets that come to your area so you can stock up on fresh organic fruits and vegetables that don't contain any harmful pesticides.

4) Tomatoes. Yes these colorful round tomatoes are also best when they are organic so you can again avoid all those harmful pesticides. Fresh organic tomatoes are so health for you; they provide your body with lycopene, an antioxidant that may lower cancer and heart disease risks and may do other wonderful things as well.

5) Don't forget your Meat products. Most people don't realize that animals are treated in such an inhumane way; by injecting animals with growth hormones, antibiotics, force fed, etc...that why meat is so important to buy organic. The best quality of meat is from grass fed cows and it's often leaner than other meats and contains more of the good omega 3 fats. Try switching over any of your meats to organic and notice the cleaner, fresher taste.

- Try these delicious ways products in an organic form and notice how much cleaner and fresher your meals will taste.
- Now that you have this information isn't this a great way to spell 'relief' for yourself?

Organic Vegetable Garden Planting Tips

Vegetable garden planting is becoming one of the crazes today, especially since the media is promoting organic foods. However, vegetable garden planting is not just about being “in”. It is also about keeping you and your family healthy by eating only organically grown foods, like vegetables, which are free from artificial fertilizers that take not only the taste away but minutes of your life since artificial fertilizers have been proven to be detrimental to ones’ health in the long run.

If you already have a vegetable garden of your own or planning to grown one, here are some vegetable garden planting tips that you can learn from.

Sun, Sun, and More Sun

Yes, one of the greatest vegetable garden planting tips any vegetable farmer knows is that the vegetable crops need sun, and lots of them. If you already have a vegetable garden, check to see if they get ample sun. If not, then move them to a place where the sun is the brightest.

The Soil Matters

It might not be much, but the soil does matter when it comes to vegetable garden planting. So before you plant your seeds, prepare your soil first. Dig up the soil where you are going to place the beds and break apart any compressed soil. Your vegetable garden will need a good drainage, and by breaking up solid soil, you are promoting good water flow to the roots.

Remove Weeds Earlier

Another vegetable garden planting tip is removing the weeds earlier. Do not wait for the weeds to grow. Remove them now because it will haunt you later if you do not. When removing your weeds, remove the rocks as well. Both of these two can compete for space once your vegetable garden is in bloom.

Know Your Vegetables’ Neighbors

Knowing your vegetables’ neighbors is a great planting tip. It pays to know that some vegetables, when planted close to another kind of vegetable, can inhibit or benefit its neighboring vegetable crop. For example, planting beans next to onions can inhibit the growth of the onions.

Keep Them Near

If you are constantly going to go out and pick vegetables from your garden, you should then plant them nearer your kitchen where you can easily look at them as they grow. If you need anything, it will be easier for you to go out and pick the vegetables that you will be needing for your dishes.

Choosing Organic Food and Trying to Live Within a Budget

In today's market it is becoming more and more difficult to pick organic. As saving money has become a bigger concern, the decision to be organic is a money issue instead of a health issue. To help with the decision you should know which foods you should be ready to spend the money on because of your health, and which you can make a monetary decision on.

When you are deciding on which fruits and vegetables the worst for pesticides are peaches and strawberries. No matter how much you wash them, they are saturated with poisons, so if you can't afford to buy the organic strawberries and peaches, select something else.

Choose organic apples, nectarines, raspberries, pears, grapes and cherries; studies have shown that after rinsing, they still have really high levels of pesticide. If you are using orange, lime, or lemon zest, you want organic, as the skin holds the poisons in them.

When you are looking at papaya, pineapple, mango, and kiwi you can make it a monetary choice. Although there are traces of pesticides after rinsing, and I completely endorse organic, the scientists state they are well within healthy limits.

Always opt for organic bell peppers, spinach, potatoes, celery, cucumber, corn, green beans and carrots. There are a lot of recent studies that have shown that they have extremely high levels of poisons (especially chlorothalonil, methamidophos, benomyl and acephate), which have been shown to cause brain damage, nervous system damage, and birth defects. Asparagus, cauliflower, broccoli, sweet peas, and avocados show lower pesticide levels so you make the choice, although again I recommend organic, and if you shop around you will find reasonable prices for the above organic vegetables.

In today's world of genetic modification and pesticides there are some basic staples you should always have organic. Along with corn, rice is one of the most modified grains in the world. So always want use organic rice. It is also a good idea to only use organic oats as their texture allows them to hold pesticides.

This is also true with nuts, as they have a very high fat content which retains pesticides, no matter how hard you try to get it out. So you should try to always buy organic nuts and spreads. As the spreads can be very costly, it may be easier to remove them from your diet. A different option is to buy the organic nuts and prepare your own spreads. There are a lot of recipes to be found on how to do it.

Meat is always a difficult decision, as organic meat can be pricey. But when you think about the chemicals that are being used in order to make it more profitable for the processors, you should always spend the money to buy organic. There are a lot of studies on the effects of the hormones and antibiotics that are being used on meat.

Seafood, is a very hard food to judge when it comes to organic. There are no real regulations on what is organic seafood, so the best choice you can make is to stay away from fish that is known to contain high levels of mercury and PCB's. Bluefish, tuna, swordfish, and shellfish have high levels of both, otherwise you must do research on the latest studies.

Any manufacturer can put organic on the label, as long as they have used some organic ingredients. Be very wary of any processed and packaged food as what they say and what they actually are is not necessarily the same thing. Your best choice is to stay away from them, but if you choose to purchase them, do your research. Know what is actually in them, and find out how ethical the company is.

Choosing organic does not mean you have to go broke. Do your research and shop around for the best prices. With the Internet it becomes very easy to find the best prices on organic products and not break your budget.

Today, people are very health conscious. They exercise more and tend to go for healthier food. As demand for organic food is high, the cost of it increases too. Organic foods are healthy and finding fruits and vegetables that are organically grown in supermarkets is not easy because not all supermarkets carry them.

Organic foods are more difficult to produce and there are more work in which it is planted and harvested. This means that more manpower is needed and thus the cost of it is more expensive. Also, farmers do not use chemical to protect the food. They use other ways to care for the food and thus making the growth process very tedious. As more money is needed to grow these type of food, they will charge more so as to recoup their cost and time.

Farmers need to buy land in order to grow fresh organic vegetables and fruits. However, the yield of organic food is much lesser than with conventional methods. This means that a land will produce lesser food then it would otherwise produce. So they tend to increase the price of organic food so that they can make a good profit.

As you can see, growing organic food is not cheap. However, many people still wonder why organic foods don't cost less. They think that as they do not need to use chemicals to protect the food, they should be able to save some money and pass on the savings to the consumers. This is simply not the case.

While people always want to eat healthy food, some may not want to buy organic food due to the high cost. If you cannot convince yourself that the 10% - 30% markup is justifiable, organic food is not for you.

Now, it is time for some good news. Today, more farmers are growing organic foods. This means that the technology will improve. Hopefully, there will be new ideas implemented in the near future that will lower the overall cost to produce these food and pass the savings to the consumers so that more people can get to enjoy eating healthier food.

Troubleshooting Your Organic Vegetables

You have now planted your own organic vegetable garden and have done everything that you can to get it started. Unfortunately the seeds have not started sprouting or your started seeds have not grown much if it all. Before you throw in the towel and give up on organic gardening there are a few things that you should try.

First of all, have you been hand weeding your garden daily? This might sound like a pain and stupid chore but it could make all the difference in the world. Make a point of visiting your vegetable garden each day and carefully checking for weeds. Do not let the children do it and do not rely on a glance from your back window to tell you whether weeds are growing or not.

Many gardeners have done casual checks and later realized that the sprouts they thought were growing in their garden were really weeds. Make a close inspection each day and weed by hand to make sure the job is thoroughly done. Throw these weeds away do NOT put them into your compost pit. In order to get the best results dedicate 20 minutes each day to pulling weeds.

If you have been weeding your garden each day and your plants still seem to be growing slowly start adding rich, aged, compost to the slow growing vegetables. Many plants just need a helping hand and some vegetables, corn, pumpkins, and squash, all need compost to provide richness and nutrients. Spreading some aged compost from your composts pits will help your vegetables grow properly.

After adding compost to your vegetables every few days leads to no results consider investing in some manure from your local garden supplier. They will often have organic manure on hand for your gardening needs and this will act as a stronger fertilizer than your compost. If you are afraid to try manure you can invest in some aged compost purchased from a nursery first. In many cases your compost pits will only be a few weeks old when you are trying to use them to encourage growth some older compost might just do the trick.

Do not be afraid to increase the amount of water that you are giving your garden. You should be careful not to over water your plants but you want to make sure that your plants are getting enough water to survive and thrive. When you water your plants in the morning always check to see if the soil appears dry. If the soil seems dry one day after watering you might want to consider increasing the amount of water you are giving them. The soil should always be a little damp around your plants.

Lastly, do not be afraid to spray your homemade pesticide or even a bit of diluted soapy water on your plants to get ride of insects. If you notice a lot of pests are attracted to your vegetable garden consider spraying once every ten days or once every two weeks. Also, spray diluted soapy water directly onto vegetables that have insects on them all the time.

Salad bars and fruit and vegetable consumption

Fruit and vegetable consumption has been linked to the prevention of chronic diseases such as diabetes, some cancers, heart disease, and obesity. Many health organizations strongly advise people of all ages to eat at least five servings of fruit and vegetables every day. However, American children only eat an average of three and a half servings daily. School environment interventions combined with classroom curricula have shown the greatest promise for changing behaviors.

Because most children eat at least one meal at school per day, the school cafeteria remains an important setting for exploring connections between the environment and student's dietary habits. Salad bars have become a recommended method to increase fruit and vegetable consumption without strong evidence of their effectiveness. Therefore, a recent study in JADA used plate waste weighing to determine if elementary school students with self-service salad bars consume more fruits and vegetables compared with students served proportioned amounts determined by cafeteria staff.

Two-hundred ninety-four students in first grade through fifth grade were randomly selected from two schools with salad bars and two with proportioned servings. Fruits and vegetables were measured to the nearest gram after students selected their fruit and vegetable items but before the entree items. Consumption was calculated by subtracting the fruit and vegetable postconsumption weight from preconsumption weight.

Students who attended schools with salad bars present took 112 70 g fruits and vegetables compared with 104 86 g taken by students at nonsalad bar schools. These differences were not statistically significant. Fruit and vegetable consumption was positively related to the number of fruit and vegetable items offered at salad bars. The number of items offered varied by the schools with the two salad bars schools offering four and seven items each and the preportioned schools offering five items each.

The results do not support the hypothesis that salad bars increase fruit and vegetable consumption among elementary school students. Since fruit and vegetable variety of salad bars was associated with greater consumption, the findings provide some suggestions about the mechanisms by which variety could increase consumption. Some limitations of this study include the small number of schools studied and that each school was sampled on one day only. Further studies should include other potential environmental mediators of salad bar effectiveness, such as location, presentation, and interaction with entrees.

Growing Runner Beans

The ideal plant for the beginner gardener. If the soil is prepared well with lots of compost, runner beans are very forgiving vegetables. The foliage is attractive, and the red or white flowers making this a beautiful garden feature.

Runner beans prefer a position in full sun, although they tolerate part shade very well. Because of their height, they should not be grown in areas exposed to winds, they will easily be blown over.

Remember also that their foliage is very thick and this results in them casting deep shade over a wide area. Useful for some vegetables but not so good for others.

Part of the 'legume' family of vegetables, runner beans are able to extract nitrogen from the air and fix it in little nodules on its roots. For this reason, the soil should not be rich in nitrogen, which would only result in lots of leafy growth and few beans. The ideal soil is deeply dug with lots of well-rotted organic matter (peat or peat substitute is ideal) incorporated. This will ensure that the soil is capable of holding lots of water, a key need of runner beans.

If unprotected, Runner Beans are in almost all cases damaged by any degree of frost. Where the seedlings have appeared above the soil surface and a late unexpected frost strikes, it is best to remove them and plant more seeds in their place. The best time to plant Runner Beans outside is a week before the last frost.

Cloches or supported plastic will protect them if a late frost is predicted, as will plastic bottles with the bottom cut off placed over the seedlings. The other alternative is to sow the seeds in peat pots and initially grow them on the windowsill until all danger of frost has passed and then plant them, peat pots and all, directly into the ground. Remember to soak the peat pots in water prior to planting so that they will quickly break down in the soil.

A good tip for extending the cropping season of runner beans is to sow half the seeds indoors or in a greenhouse. When you come to sowing time, sow the seeds as normal on one side of the row and plant the indoor reared plants on the other (see picture on right). The indoor grown plants will crop first, followed by those sown directly in the ground a couple of weeks later.

Runner Beans can be given a head start (about four weeks) by sowing them inside and / or under cloches. Simply place the poly-tunnel in position two weeks before sowing (to warm up the soil), then sow the seed three or four weeks earlier than normal.

Supporting Runner Beans

Runner beans grow to about 1.8m (6 foot) high and they definitely need support. The idea is to provide a structure which their tendrils can grow round and pull the plant up.

The most attractive form of support is a wigwam - four or five bamboo canes tied together at the top will be sufficient. The growth at the top will be a bit crowded, but this structure will still produce a good crop of beans.

It is a good idea to twist some gardening twine round the bamboo canes, this will give the growing plants more to grab hold of.

Where space is really short, this type of structure can be used for container growing runner beans. In this case, insert one cane centrally in the container, tie six or so lengths of garden twine to the top of the cane and secure the other ends of the twine to the edge of the container. Plant three or four seeds, which will then grow up the twine. The plants will need their tips pinching out when they reach the top of the twine.

Other methods are to erect a criss-cross of canes, each pair tied together at the top, or simply a line of canes connected together with mesh netting. Both are illustrated in the diagrams below. Finally, don't forget that runner beans can be be grown up an existing fence which has been covered with mesh netting.

Two poles tied at the top - erect a row like this with each pair joined to the next with nylon twine.

A single row of canes with plastic mesh

Wigwam support

Row of canes support

Caring For Your Runner Beans
The requirements of runner beans are simple - water and weeding, possibly some feeding. All three can be accomplished by a mulch of organic material spread round the plants - this will help retain moisture, keep the weeds down and gently feed the plants. If the soil has been prepared as described previously the only other attention is hand watering in very dry conditions, especially as the flower buds begin to develop. Finally, pinch out the growing tips when the plants reach the top of the supports.

Start an Organic Garden Pest Control

Starting an organic garden pest control program is a smart way to help the environment. Avoiding the use of harmful chemicals is also safer for you and your family to eat. An organic vegetable garden requires some hard work and a pest management program that is different than traditional methods. Here are some steps to take that will help you start an organic garden pest control program.

1. Step 1

   Avoid the use of any man made chemical pesticides including insecticides and herbicides whenever possible. An organic garden pest control program replaces the use of harmful chemicals to the environment. While pesticides typically do their job - they can also harm helpful insects like butterflies and bees from doing their job.

2. Step 2

   Promote a healthy environment for helpful insects as part of your organic garden pest control program. Include plants in your organic garden that attracts butterflies, bees, and birds. Birds and a few insects are actually natural forms of pest control as many other bad insects will avoid them.

3. Step 3

   Include plants and herbs that naturally fend of harmful insects and other pests. For example, plants like garlic and tansy will distract harmful insects like mosquitoes from coming into your garden. Other plants and herbs you may want to consider using as part of your organic garden pest control program - onions, mint, hyssop, horseradish, geranium, lavender, rue, and thyme.

4. Step 4

   Use manual pest control methods that include weeding and pruning instead of using a herbicide to kill weeds. Another method is to hand pick worms and other insects off your plant as a form of pest control that does not use harmful chemicals. You should also try and use compost and several inches of rich topsoil to promote healthy roots.

5. Step 5

   Educate yourself on what works best as part of your organic garden pest control program. The key to success is to use multiple methods of pest control including the ones listed earlier. Take notes on what works best so you can improve your control.

Bitter Gourd or Bitter Melon - Gardening

Scientific Name : Momordica Charantia L.
Family : Cucurbitacea
Colour : Light Green
Common names : Bitter gourd, Bitter melon, Bitter cucumber, Karela (Hindi), Balsam pear, Balsam apple
Best Season : Throughout the year

Nutritional Value : 44 kcal, 5.6 g protein, 290 mg calcium, 5 mg iron, 5.1 mg vitamin A, 170 mg vitamin C per 100 g serving.

Bitter gourd is a fast growing warm seasonal climbing annual, native to South Asia. Considered one of the most nutritious gourds, the plant has medicinal properties. A compound known as 'charantin' present in the bitter gourd is used in the treatment of diabetes to lower blood sugar levels. The plant also has a rich amount of Vitamin A, vitamin C, iron, phosphorus and carbohydrates. There are several varieties available, having fruits 3-4 inches to even 12inches in length.

This vine has a slender hairy stem with numerous branches and dense foliage. The plant grows up to 6 feet tall and develops small, yellow flowers both male and female, on the same plant. The fruits are green usually oblong, has an irregular surface with warts and 8-10 vertical ridges. When ripe, the fruits turn yellowish orange in colour.

Propagation and Planting :
Mainly a warm season plant, bitter gourd thrives in hot and humid climates. Propagation is through direct seeding and transplanting. The best medium for the seeds is a fertile, well drained soil with a pH ranging from 5.5 to 6.7, enriched with organic matter, such as compost or dried manure. But it will tolerate any soil that provide a good drainage system. The soil must be prepared well by adding organic matter before planting.

Two or three seeds can be sown together in a pit 1/2 inch deep. Water lightly. For better results soak the seeds in water 24 hours before sowing. The seeds will germinate in 2-3 days. The germinated seeds can be replanted on raised beds 18-20 inches apart. Transplants should be done in such a way as to avoid disturbance to the root system.

As the plants grow, place poles 2m.high and give wire or twine supports in rows across the poles.

Regular watering with plenty of water is essential for its growth. Flowers will start appearing in 5-6 weeks and fruition will occur between two to four months. Mature fruits are ready to be picked within3 months from planting and they will be light green and juicy with white flesh but bitter. Pick the fruits every 2-3 days when they are still at the tender stage. Regular picking is important as fruits will become more bitter as they mature and it can also hamper the growth of new fruits.

Leave some fruits to reach full maturity if they have to be reserved for subsequent crops. When fully mature, the fruits will break open on its own and release brown or white seeds which can be collected.

Problems and Care :
Vines should be pruned at the tips when female flowers start developing to encourage branching and fast bearing. Regular fertilizing is essential for its growth. Water immediately after applying fertilizers.

Bitter gourd is susceptible to many diseases and insect pests. It is susceptible to watermelon mosaic virus, other cucurbit viruses and powdery mildew, which can be controlled by sulfur dust. Rust disease is controlled by spraying foliage with oxycarboxin. The fruits are subject to attack by various fruit flies and fruit rots. Pests attack on fruits can be prevented by wrapping fruits with newspapers, when they are about a few centimetres long.

Fruit and vegetable - types

Types of fruit
Fruit is the sweet, fleshy, edible portion of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours. Common types of fruits that are readily available include:

• Pome – apples and pears
• Citrus – oranges, grapefruits, mandarins and limes
• Stonefruit – nectarines, apricots, peaches and plums
• Tropical and exotic – bananas and mangoes
• Berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit
• Melons – watermelons, rock melons and honey dew melons
• Tomatoes and avocados.

Types of vegetables
Vegetables are often cooked, although some kinds (salad vegetables) are eaten raw. Vegetables are available in many varieties and can be classified into biological groups or ‘families’, including:

• Leafy green – lettuce, spinach and silverbeet
• Crucifer – cabbage, cauliflower, brussel sprouts and broccoli
• Cucurbits – pumpkin, cucumber and zucchini
• Root – potato, sweet potato and yam
• Edible plant stem – celery and asparagus
• Allium – onion, garlic and shallot.

Legumes
Legumes or pulses contain nutrients that are especially valuable. Legumes need to be cooked before they are eaten; this improves their nutritional quality, aids digestion and eliminates any harmful toxins. Legumes come in many forms including:

• Soy products – tofu (bean curd) and soybeans
• Legume flours – chickpea flour (besan), lentil flour and soy flour
• Dried beans and peas – haricot beans, red kidney beans, chickpeas and lentils
• Fresh beans and peas – green peas, green beans, butter beans, broad beans and snow peas.

Colour is the key to healthy food
Maximum health and protection against disease comes from eating a wide variety of fruits and vegetables. The National Health and Medical Research Council (NHMRC) guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day.

Foods of similar colours generally contain similar protective compounds so try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits. For example:

• Red foods – like tomatoes and watermelon contain lycopene, which is thought to be important for fighting prostate cancer and heart disease.
• Green vegetables – like spinach and kale contain lutein and zeaxanthin, which may help protect against age-related eye disease.
• Blue and purple foods – like blueberries and eggplant contain anthocyanins, which may help protect the body from cancer.
• White foods – like cauliflower contain sulforaphane, which may also help protect against cancer.

Things to remember

• Fruits and vegetables contain important vitamins, minerals and ‘plant chemicals’.
• There are many varieties of fruit and vegetables available.
• Eat five kinds of vegetable and two kinds of fruit every day for good health.
• A diet high in fruit and vegetables can help protect against cancer, diabetes and heart disease.

Fruit and vegetables - choosing and preparing

Fruit and vegetables are an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help keep you healthy. Research shows that other compounds, phytochemicals or antioxidants, can also help protect against some diseases.

There are many varieties of fruit and vegetables available and they can be prepared, cooked and served in a variety of ways. Eat five kinds of vegetable and two kinds of fruit every day for good health.

Select for freshness, variety and appeal
When buying and serving fruit and vegetables, go with variety for maximum nutrients and appeal. Select a mix of seasonal fruits and vegetables from the different groups and choose for freshness and quality.

• Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals.
• Try something new – try out a new recipe each week and buy a new fruit or vegetable as part of your weekly shopping.
• Let colours guide you – different colours generally indicate different combinations of nutrients. So, put a rainbow of colours (green, white, yellow/orange, blue/purple, red) on your plate.

Serving suggestions for your family’s health
Vegetables and fruit are a handy snack food and are easily carried to work or school. Include them in everyone’s meals and most snacks for a healthy well-balanced diet. Some suggestions include:

• Keep snack-size fruit and vegetable portions easily accessible in your fridge.
• Keep fresh fruit on the bench or table.
• Add fruit and vegetables to your favourite family recipes or as additions to your usual menus.
• Use the colour and texture of a variety of fruit and vegetables to spice up your meals.
• Think up new ways to serve fruits and vegetables, including:
• Fruit and vegetable salads
• Vegetable stir-fries
• Raw fruit and vegetables
• Vegetable soups
• Snack-pack, stewed or canned fruits or dried fruits.
• Limit fruit juice, as it does not contain the same amount of nutrients as fresh fruit and contains a lot of sugars, even though they may be ‘natural’. Choose water and a serve of fruit.

Preparation and cooking
Cooking and processing can damage some nutrients and phytochemicals in plant foods. It is important to prepare and cook your fruit and vegetables to retain maximum vitamin and mineral content. Some suggestions to get the best out of your fruit and vegetables include:

• Many vegetables and fruits can be eaten raw or pureed into
• smoothies.
• Use a sharp knife to cut fresh fruits to avoid bruising.
• Cut off only the ‘inedible’ parts of vegetables – sometimes the best nutrients are found in the skin, just below the skin or in the leaves.
• Use stir-fry, grill, microwave, bake or steam methods with non-stick cookware and mono-unsaturated oils.
• Avoid overcooking to reduce nutrient loss.
• Serve with pestos, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.
• Nutrients such as carotenoids may actually be increased if food is cooked. For example, tomato has more carotenoids when cooked – a good reason to choose a variety of ways to prepare fruits and vegetables.

Once you’ve prepared and cooked your vegetables and fruit, spend some time on presentation. You are more likely to enjoy a meal if it’s full of variety and visually appealing as well as tasty. Sit at the table to eat and enjoy your food without distractions like television.

Things to remember

• A diet high in fruit and vegetables can help protect against cancer, diabetes and heart disease.
• There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.
• When buying and serving fruit and vegetables, go with variety for maximum nutrients and appeal.
• Cooking and processing can damage some nutrients and phytochemicals in plant foods, while other phytochemicals are more available when food is cooked. Serve a variety of raw and cooked vegetables and fruit.

Cauliflower

Cauliflower and other cruciferous vegetables, such as broccoli, cabbage, and kale, contain compounds that may help prevent cancer. These compounds appear to stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens.

Epidemiological studies have long suggested a connection between these vegetables and resistance to cancer. However, only in the past decade have we begun to understand how these compounds work.

Sulfur-Containing Phytonutrients Promote Liver Detoxification

We now know that cruciferous vegetables contain both glucosinolates and thiocyanates (including sulforaphane and isothiocyanate). These compounds increase the liver's ability to neutralize potentially toxic substances.

If potentially toxic molecules are not properly and rapidly detoxified in the liver, they can damage cell membranes and molecules such as DNA within the cell nucleus. Such damage can start a chain reaction that may eventually lead to carcinogenesis-cell deregulation and uncontrolled growth.

Many enzymes found in cauliflower also help with the detoxifying process. These enzymes include glutathione transferase, glucuronosyl transferase, and quinone reductase.

Both animal and human studies show increased detoxification enzyme levels from high-glucosinolate diets. Researchers suggest that this helps explain the epidemiological association between a high intake of cruciferous vegetables and a decreased risk of certain cancers.

New Research Expands our Understanding of How Cruciferous Vegetables Help Prevent Cancer

New research has greatly advanced scientists' understanding of just how cruciferous vegetables such as cabbage, cauliflower, broccoli, kale and Brussels sprouts help prevent cancer. When these vegetables are cut, chewed or digested, a sulfur-containing compound called sinigrin is brought into contact with the enzyme myrosinase, resulting in the release of glucose and breakdown products, including highly reactive compounds called isothiocyanates. Isothiocyanates are not only potent inducers of the liver's Phase II enzymes, which detoxify carcinogens, but research recently conducted at the Institute for Food Research in the U.K. shows one of these compounds, allyl isothicyanate, also inhibits mitosis (cell division) and stimulates apoptosis (programmed cell death) in human tumor cells.

Sulforaphane, a compound formed when cruciferous vegetables are chopped or chewed, is already known to trigger the liver to produce enzymes that detoxify cancer-causing chemicals, inhibit chemically-induced breast cancers in animal studies, and induce colon cancer cells to commit suicide.
An in vitro study published in the Journal of Nutrition suggests that sulforaphane can also help stop the proliferation of breast cancer cells, even in the later stages of their growth.

Sulforaphane may also offer special protection to those with colon cancer-susceptible genes, suggests a study conducted at Rutgers University and published online on May 4, 2006, in the journal Carcinogenesis.
In this study, researchers sought to learn whether sulforaphane could inhibit cancers arising from one's genetic makeup. Rutgers researchers Ernest Mario, Ah-Ng Tony Kong and colleagues used mice bred with a genetic mutation that switches off the tumor suppressor gene known as APC, the same gene that is inactivated in the majority of human colon cancers. Animals with this mutation spontaneously develop intestinal polyps, the precursors to colon cancer. The study found that animals who were fed sulforaphane had tumors that were smaller, grew more slowly and had higher apoptotic (cell suicide) indices. Additionally, those fed a higher dose of sulforaphane had less risk of developing polyps than those fed a lower dose.
The researchers found that sulforaphane suppressed certain kinase enzymes. These cell signaling enzymes are expressed not only in laboratory animals, but also in humans, and the ones supppressed by sulforaphane are involved in activities that promote colon cancer.
According to lead researcher, Dr. Kong, "Our study corroborates the notion that sulforaphane has chemopreventive activity…Our research has substantiated the connection between diet and cancer prevention, and it is now clear that the expression of cancer-related genes can be influenced by chemopreventive compounds in the things we eat."

Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as cauliflower, are associated with lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.
University of Texas researchers analyzed the diets of 697 newly diagnosed bladder cancer cases and 708 healthy controls matched by age, gender and ethnicity. Average daily intake of cruciferous vegetables was significantly lower in those with bladder cancer than in healthy controls.
Those eating the most cruciferous vegetables were found to have a 29% lower risk of bladder cancer compared to participants eating the least of this family of vegetables.
Crucifers' protective benefits were even more pronounced in three groups typically at higher risk for bladder cancer: men, smokers, and older individuals (aged at least 64).
Diagnosed in about 336,000 people every year worldwide, bladder cancer is three times more likely to affect men than women, according to the European School of Oncology.
Crucifers' well known cancer-fighting properties are thought to result from their high levels of active phytochemicals called glucosinolates, which our bodies metabolize into powerful anti-carcinogens called isothiocyanates.
Isothiocyanates offer the bladder, in particular, significant protection, most likely because the majority of compounds produced by isothiocyanate metabolism travel through the bladder en route to excretion in the urine, suggested the researchers.

Tips to help you eat vegetables

In general:

• Buy fresh vegetables in season.They cost less and are likely to be at their peak flavor.
• Stock up on frozen vegetables for quick and easy cooking in the microwave.
• Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
• Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
• Vary your veggie choices to keep meals interesting.
• Try crunchy vegetables, raw or lightly steamed.

For the best nutritional value:

• Select vegetables with more potassium often, such as sweetpotatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
• Sauces or seasonings can add calories, fat, and sodium to vegetables. Use the Nutrition Facts label to compare the calories and % Daily Value for fat and sodium in plain and seasoned vegetables.
• Prepare more foods from fresh ingredients to lower sodium intake. Most sodium in the food supply comes from packaged or processed foods.
• Buy canned vegetables labeled “no salt added.” If you want to add a little salt it will likely be less than the amount in the regular canned product.

At meals:

• Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
• Try a main dish salad for lunch. Go light on the salad dressing.
• Include a green salad with your dinner every night.
• Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
• Include chopped vegetables in pasta sauce or lasagna.
• Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
• Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
• Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Make vegetables more appealing:

• Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower.
• Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.
• Include cooked dry beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
• Decorate plates or serving dishes with vegetable slices.
• Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrot and celery sticks are traditional, but consider broccoli florettes, cucumber slices, or red or green pepper strips.

Vegetable tips for children:

• Set a good example for children by eating vegetables with meals and as snacks.
• Let children decide on the dinner vegetables or what goes into salads.
• Depending on their age, children can help shop for, clean, peel, or cut up vegetables.
• Allow children to pick a new vegetable to try while shopping.
• Use cut-up vegetables as part of afternoon snacks.
• Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.

Keep it safe:

• Wash vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry after washing.
• Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing.

The Least Contaminated Fruits and Vegetables

There's lots of reasons to buy organic. First, it's better for the environment. No pesticides means healthier soil, water, and wildlife. Buying organic supports small farmers. Organic farmers can earn a fairer price for organic produce compared to factory farming. Organic farming is good for biodiversity. Organic farmers are growing a wide variety of non-genetically modified (non-GMO) fruits and vegetables. Where factory farming has shrinked our choices in the supermarket to one or two types of any produce variety, organic farmers are resurrecting many heirloom varieties.

Finally, organic foods are healthier for you. The research on whether consuming organic food is healthier for people remains inconclusive. However, the USDA's own tests show that most non-organic produce contain residual pesticides even after washing. The long term effects of consuming these pesticides has not been sufficiently studied, but they can't be good for you.
In a perfect world, we would buy all of our groceries organic. Unfortunately, organic food is still more expensive (although the price is continually dropping) or even unavailable. To make wiser consumer choices here is a list of produce with the highest level of pesticide contamination. The following list is based on information and studies by the United States Department of Agriculture (USDA), Consumer Reports, and the Environmental Working Group.

1. Nectarines – 97.3% of nectarines sampled were found to contain pesticides.
2. Celery – 94.5% of celery sampled were found to contain pesticides.
3. Pears – 94.4% of pears sampled were found to contain pesticides.
4. Peaches – 93.7% of peaches sampled were found to contain pesticides.
5. Apples – 91% of apples sampled were found to contain pesticides.
6. Cherries – 91% of cherries sampled were found to contain pesticides.
7. Strawberries – 90% of strawberries sampled were found to contain pesticides.
8. Imported Grapes – 86% of imported grapes (i.e. Chile) sampled were found to contain pesticides.
9. Spinach – 83.4% of spinach sampled were found to contain pesticides.
10. Potatoes – 79.3% of potatoes sampled were found to contain pesticides.
11. Bell Peppers – 68% of bell peppers sampled were found to contain pesticides.
12. Red Raspberries – 59% of red raspberries sampled were found to contain pesticides.

Here is a list of fruits and vegetables found to contain the least amount of pesticides. Notice that many of these have thick, inedible skins which protect the fruit.

• Asparagus
• Avocados
• Bananas
• Broccoli
• Cauliflower
• Corn (However, almost all corn is genetically modified)
• Kiwi
• Mangoes
• Onions
• Papaya
• Pineapples
• Sweet Peas

Is Organic Produce Better For You?

Is there any scientific evidence at all regarding the alleged nutritional superiority of organic fruits and veggies?

A good reference point is two studies, both published recently, regarding the nutritional value of organically-raised produce versus conventionally-produced. The first was a European Union-funded project in the U.K. Conducted over a four-year period, the Quality Low Input Food Project (QLIF) divided a 725-acre farm in half, raising conventional produce (and dairy cows) and their organic counterparts almost side by side. The initial results, published in October 2007, showed that organic tomatoes, potatoes, cabbage, onions and lettuce contained up to 40% more antioxidants and higher levels of some vitamins and minerals (such as copper, iron, vitamin C and zinc) than conventional examples of the same fruits and vegetables. Organically-raised wheat also contained these higher levels of antioxidants and minerals. And the milk from organically-farmed dairy cows was found to have between 50% and 90% more antioxidants (depending upon which media outlet you credit) than conventionally-produced milk.

The USDA and the FSA (Food Standards Agency—the U.K. equivalent of the USDA) have long maintained that organic foods are no more nutritious than conventional foods. Doesn’t this study prove them wrong? Well, not quite. Not yet, anyway. The full results of the U.K. study, which will not be published until sometime this year, showed significant variations in nutrient levels between organic and conventional produce; some conventionally-grown crops proved to have higher vitamin contents than those of the same species raised organically. In addition, as any small-scale farmer can tell you, fruits and vegetables are about the most variable foods out there. They are enormously influenced by species, microclimate during any particular growing season, soil condition, and more. (If you don’t believe me, look at the quality of any brand of vintage wine over a period of several years. You’ll notice changes in the wine with each vintage, often significant, usually caused by how good or poor a year it was for the wine grapes.) It’s possible that different species of lettuce or onion might have produced very different findings, or that if the study had been carried out for a longer period of time, the results might have been more (or less) in favor of organic produce. So I find this study interesting, but not conclusive. However, there was another set of results published in 2007 with less fanfare, which I find more intriguing.

From 1994 to 2004, in a study conducted by researchers from the University of California at Davis, both organic and conventionally-grown tomatoes of one species were dried, then measured for levels of two flavonoids (a type of antioxidant): quercetin and kaempferol. Over the decade-long study, the mean levels of quercetin were 79% higher in organically-grown tomatoes, while the average kaempferol levels of the organic tomatoes were 97% higher than in conventionally-grown tomatoes. The levels of both flavonoids increased over time in the tomatoes that had been grown organically but did not alter significantly in those that had been conventionally produced. The researchers noted that the increasing level of the flavonoids in the organically-grown tomatoes over the 10 year period corresponded with increasing amounts of organic matter in the soil in which those tomatoes were grown, along with a reduction in the manure applied once the soil for the organic tomatoes had reached “equilibrium levels of organic matter.” While the levels of only two antioxidants were measured, and those for just one crop, this study was conducted over a much longer period of time, and the scientists also looked at soil health, a critical aspect of agriculture too often neglected in studies.

For starters, people need to stop regarding vitamins, minerals and antioxidants as substances that will cure all bodily evils, present or potential. Ingesting excessive amounts of any or all of these, regardless of whether their sources are organic or conventional, will not guarantee good health and could even prove harmful. As far as the declaration that organic veggies contain more nutrients because they are slower-growing than conventional counterparts and remain in the soil for a longer time, Dr. Margaret Smith, a Professor in the Department of Plant Breeding and Genetics at Cornell University, says that such claims are made regularly by organic growers. Dr. Smith believes that “…the chemical composition of organic produce might be different because the chemical constitution of the soils in which these plants grow is different.” She also notes that, while she’s not a nutritionist, she has “yet to see any convincing scientific studies showing larger mineral and nutrient content in organic versus non-organic produce.”

So, Should You Switch To Organic Produce?

Economics are frequently a sticking point where organics are concerned. If you’re watching every penny, affording organics may be difficult. Even though many big-chain U.S. grocers now carry them and they are more accessible, you’re going to pay more for organic fruits and vegetables in most cases. How much more? One U.K. study found that organic produce is “typically about 30% more expensive,” and that figure seems to approximate U.S. costs as well. Why? Simple: Organic farming is more costly for the farmer. To begin with, organic certification is an expensive (not to mention time-consuming) process. Organic farming products, whether you’re talking about seeds or sprays, are invariably higher-priced than identical conventional items. Farming organically is more labor-intensive; labor costs time, and time equals money. And organic farming almost invariably results in lower crop yields. Even with the higher prices they charge, it can still be difficult for organic farmers to earn a living wage.

One of the most frequently-cited reasons for purchasing and consuming organic foods is the use, or over-use, of agrochemicals. An astronomical quantity of these chemicals, in synthetic pesticides, as well as in synthetic fertilizers, goes into the growing of conventional fruits and vegetables every year. An increasing number of people are becoming concerned about what effects these agrochemicals, and any run-off from them, may have on soil, groundwater, wildlife, and human health. There’s no better example of the environmental impact of agrochemicals than the annual “dead zone” that forms in the Gulf of Mexico.

Every year, beginning around April, an increasingly-large area in the Gulf becomes so oxygen-depleted that it cannot support any marine life. This is the dead zone, which peaks in size around late July. In 2005, this area was almost the size of the state of New Jersey. One of the chief causes of the dead zone, it turns out, is agricultural fertilizers. Excess nutrients from both synthetic fertilizers and manure drain into the Gulf from the Mississippi and Atchafalya River Basins. There, they cause microscopic phyloplankton to thrive and reproduce in large numbers. When the phyloplankton die, they sink to the ocean’s bottom, where they’re decomposed by bacteria that consume oxygen. Unfortunately, the bacteria also exhaust most of the oxygen in the water, leaving an insufficient amount for other marine life.

By contrast, organic production is distinctly limited in the types of chemicals that are allowed to be used (manure is also allowed in organic production, but there are serious restrictions on how it must be handled). Given that fewer chemicals are used in organic growing, wouldn’t that mean that organic foods are automatically better for the planet?