Given increased concerns about pesticides in our food, consider choosing items that have the least amount of pesticides, or none at all.
A few top “clean” foods, according to the “Clean 15” list, are avocados, sweet corn and pineapple.
The “Clean 15” list, compiled by the nonprofit, nonpartisan Environmental Working Group, ranks the pesticide contamination levels of 47 fruits and vegetables.
Other clean foods include sweet peas, onion, papaya, eggplant, asparagus, kiwi, cabbage, cauliflower, cantaloupe, broccoli, mushroom and honeydew.
For two decades, the organization has been educating consumers on making informed decisions about the products they buy and consume. For a complete list, visit ewg.org/foodnews.
This week, try recipes using produce on the “Clean 15” list.
AVOCADO CRAB BOATS
By Hawaiian Electric Co.
- 5 medium ripe avocados, peeled and halved
- 1/2 cup mayonnaise
- 2 tablespoons freshly squeezed Meyer lemon juice
- 2 (6-ounce) cans lump crabmeat, drained
- 1/4 cup chopped fresh cilantro, divided
- 2 tablespoons minced chives
- 1 serrano chili pepper, seeded and minced
- 1 tablespoon capers, drained
- 1/4 teaspoon pepper
- 1 cup shredded pepper jack cheese
- 1/2 teaspoon paprika
- Lemon wedges
Heat broiler. Place 2 avocado halves in a large bowl, and mash lightly with a fork. Add mayonnaise and lemon juice; mix until well blended.
Stir in crab, 3 tablespoons cilantro, chives, chili pepper, capers and pepper.
Spoon into remaining avocado halves. Transfer to a 15-by-10-inch baking pan. Sprinkle with cheese and paprika.
Broil 4 to 5 inches from heat until cheese is melted, 3 to 5 minutes. Sprinkle with remaining cilantro; serve with lemon wedges.
Makes 8 avocado halves.
Approximate nutritional information, per avocado half: 330 calories, 29 g fat, 6 g saturated fat, 65 mg cholesterol, 400 mg sodium, 11 g carbohydrate, 7 g fiber, no sugar, 11 g protein.
MEXICAN STREET-STYLE SWEET CORN
By Hawaiian Electric Co.
- 4 ears fresh local corn
- 1 teaspoon mayonnaise
- 1 tablespoon butter
- Ground chipotle pepper, to taste
- 1/4 cup crumbled feta cheese
- Lime wedges, for garnish
Bring a large pot of water to a boil. Add corn and cook until water comes back to a boil.
Immediately remove corn from water and toast a few ears at a time in a dry skillet, until char marks appear.
Using a sharp knife, cut kernels from each cob into a large bowl. While corn in still very hot, add mayonnaise, butter, ground chipotle and feta.
Stir well to combine, and taste. Add more chipotle as needed to reach desired spiciness.
Serve with lime wedges. Serves 4.
Approximate nutritional information, per serving: 190 calories, 8 g fat, 3.5 g saturated fat, 15 mg cholesterol, 150 mg sodium, 30 g carbohydrate, 4 g fiber, 5 g sugar, 6 g protein.
PINEAPPLE BARS
By Hawaiian Electric Co.
- Nonstick cooking spray
- 1/2 cup butter, softened
- 1 cup sugar
- 2 eggs
- 3/4 cup flour
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 1-1/4 cups crushed pineapple, well drained
- Powdered sugar
Heat oven to 350 degrees. Coat 8-by- 8-inch baking pan with nonstick spray.
In a large bowl or stand mixer bowl, cream together butter, sugar and eggs. Add flour, baking soda and salt. Mix to combine. Stir or gently mix in pineapple.
Spread into prepared pan. Bake 28 to 33 minutes, until done. Allow to cool in pan for 10 minutes.
Sprinkle with powdered sugar and cut into 9 squares. Serves 9.
Approximate nutritional information, per serving (not including powdered sugar): 250 calories, 12 g fat, 7 g saturated fat, 70 mg cholesterol, 200 mg sodium, 35 g carbohydrate, 1 g fiber, 26 g sugar, 3 g protein.
More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.
