Due to growing concern over the effects of pesticides on long-term health, many healthcare experts recommend choosing organic options for some fruit and vegetables, particularly for the twelve which have landed on the “dirty dozen” list.

Whip Up Health Benefits

This list is packed with nutrient-dense fruits and vegetables that deliver a variety of health benefits. We want to highlight three of them and give you some ideas for incorporating them into healthy recipes.

Finally, we round out our list with something sweeter, the mango. High in vitamin C, beta carotene, and antioxidants that can help prevent age-related macular degeneration, they are a great addition to any healthy eating plan. Try this Mango Surprise Smoothie to give your morning a boost. Bonus – it contains avocado for extra nutritional points!

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To make this savory side dish, line a cookie sheet with parchment paper. Cut the cauliflower into florets and evenly distribute them on the cookie sheet. Drizzle extra-virgin olive oil and add a generous amount of salt and freshly ground black pepper. If you love spice, consider adding paprika or a dash of cayenne. Preheat the oven at 400° F and roast in the oven for 25-35 minutes. Serve with pork, fish, or beef. Dinner is served!

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Crunch on this: all you’ll need is a can of chickpeas, some extra-virgin olive oil, your favorite spices, a dash of lemon and salt. First, drain the chickpeas and set them in a skillet. Add olive oil and a couple of pinches of whatever spices you like. Add a teaspoon of lemon and a pinch of salt to bring out the flavor of the chickpeas. Preheat the oven to 425° F. Then, lay the chickpeas on a baking sheet lined with parchment paper and bake for about 20 minutes. After your chickpeas have cooled off, transfer them to a popcorn bowl and add basil and feta, or a dash of paprika or cayenne if you’re feeling daring. Snack time!

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First, choose any type of tortilla. Whole-wheat is best, but spinach or tomato tortillas are also excellent options. Lay out each tortilla and add a thin layer of cream cheese with chives. Add very thin slices of turkey or ham. If you like, add spinach or arugula to the pinwheel for added nutrients that will give you a kick of energy throughout the day. Roll up the tortilla and cut it into half-inch pieces. Store the pinwheels in the fridge to set them together. Take them out when you’re ready for a protein-packed snack attack!

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Cut down on time with this recipe by keeping frozen whole wheat waffles in your freezer. When Saturday comes around, all you’ll have to do is pop them in the toaster, add a spoonful of Nutella, and slice up some bananas to put on top. When you add the spoonful of Nutella to your waffles, the Nutella will melt down to a syrupy consistency. It’s the perfect substitute to butter and syrup because it’s sweet, but consists of natural as opposed to chemical sugars. Enjoy!

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All you’ll need is extra virgin olive oil, kosher salt, and enough sweet potatoes (1 or 2 potatoes) to fill an entire baking sheet. First, preheat the oven to 425° F. While the oven preheats, cut the potatoes in half and then into slices. Cut the slices into strips. In a bowl, coat the slices in olive oil and toss. Add kosher salt and toss. Arrange the strips on a baking sheet lined with parchment paper. Make sure to leave enough space between the strips so that the potatoes get nice and crispy. After 15 minutes in the oven, take the potatoes out and flip them. Set them back in the oven for another 10 or 15 minutes, and you’re all done!

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Keep your garden small at first by planting only a few of your family’s favorite veggies so nothing will go to waste. Find an area of the lawn that gets plenty of sunlight. Moisten the soil with compost or peat moss that you can purchase at your local garden center. Before you plant, gather the family together for a family meeting and decide when you’re going to tend to the garden. Just an hour every week can make the difference between a mediocre garden and a garden that’s full of delicious veggies.

If you have an apartment or a smaller house, you might not be able to plant your own vegetable garden. Try planting an herb garden on your windowsill instead. You can use repurposed tins or traditional pots to hold useful kitchen herbs like basil, oregano and mint. Make sure that the area gets plenty of sunlight, and water your herbs regularly. They’ll be ready when you start cooking up something incredible!

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