By Erin MacGregor, RD
Once again, the Environmental Working Group (EWG) has released their Shopper’s Guide to Pesticides in Produce, which ranks pesticide residues found on popular fruits and vegetables.
This release includes a popular shortlist of the top twelve “dirty’’ and the top fifteen “clean” fruits and vegetables, AKA The Dirty Dozen and The Clean Fifteen.
Canadians already struggle to eat enough fruit and vegetables. For Canadians on a strict grocery budget, these lists can cause considerable anxiety around shopping. The EWG’s emphasis on avoiding pesticide residues (which occur in negligible amounts) is way out of proportion to the known benefits of eating a diet rich in fruits and vegetables, as reviewed here.
We’re taking the opportunity to highlight the benefits of each of this year’s Dirty Dozen (DYK each one is grown in Canada?). Visit safefruitsandveggies.com to see how many servings of each of the “dirty dozen” you could safely eat every single day, without any potential for harm.
What’s clear is that the benefits of eating a wide variety of fruit and vegetables is enormous! And any risk from exposure to a minute amount of pesticide residue doesn’t come close to outweighing those benefits.

Strawberries
Strawberries pack a nutritious punch by offering a bounty of vitamin C, folate, potassium and fiber, supporting both immune and heart health.
Vibrant red strawberries are a Canadian favourite. Because of advancements in plant breeding and growing techniques, the traditional window for fresh strawberries has expanded from May – October, meaning Canadians can enjoy fresh nutritious strawberries from spring into the fall.
Learn more about how to Buy, Store and Prepare Canadian Strawberries

Spinach
Spinach is available year round in a variety of fresh and frozen options – making it both an accessible and affordable choice. Spinach also boasts a powerhouse of nutrients, including iron, calcium, vitamin A and vitamin K, giving it leafy-green superhero status.
Need more reasons to eat spinach? Check out this beautiful and nourishing Barley Salad with Spinach and Strawberries

Kale, Collard, Mustard Greens
Brimming with vitamins A, C, and K, these leafy greens, all members of the brassica family, are a potent source of antioxidants, which can protect cells from damage.
Check out this Kale and Chickpea Salad with Trout – with all the makings of a delicious and heart healthy meal.

Grapes
Grapes are bursting with juicy sweetness and have a high water content, which can promote hydration. Being a source of natural sugars, grapes also provide a quick energy boost and make for a versatile and delightful snack, contributing to overall wellness with every delectable bite.
DYK in Canada, the majority of grapes grown are used in the wine industry, but there are also several table grape growers. Find out how to buy, store and prepare them

Peaches
Peaches deliver a juicy dose of vitamin C, while their fiber content supports digestion and gut health.
DYK that peaches are the most widely grown stone fruit in the world? They have been harvested in Canada since the 1780s! Find out more about peach varieties, including how to buy, store and prepare them.

Pears
Pears, with their crisp texture and delicate sweetness, offer a wealth of dietary fiber, well known for promoting digestive health.
Thanks to a Canadian innovation, the Cold Snap pear allows us to have access to fresh Canadian pears in the middle of winter. The Cold Snap variety matures later in the fall and is harvested later than traditional pear varieties.
Learn more about how to buy, store and prepare pears

Nectarines
Nectarines are a treasure trove of vitamins A and C, nurturing skin health and supporting immunity.
DYK Nectarines are a mutation of the peach family that developed naturally and has since been commercialized and propagated by fruit growers. They pair well with rice, chicken, fish, in sandwiches, salads or as a base for chutney.
Learn more about how to buy, store and prepare nectarines

Apples
Crisp and crunchy, apples are nature’s perfect snack, packed with fiber to support digestion and keep you feeling satisfied. Whether enjoyed fresh or baked into a pie, apples are deliciously nutritious, helping you stay healthy and happy bite after bite.
Need apple recipe inspo? Check out these 5 apple-centric recipes

Bell, Hot peppers
Vibrant peppers, in their array of colors, flavours, and heat levels, offer a nutritional symphony. High in vitamin C, and packed with antioxidants like beta-carotene, enjoying them can support long term health.
In Canada, the majority of bell pepper production takes place in greenhouses in Ontario and Quebec which allows Canadians access to fresh, colourful bells all year long. Find out how to buy, store and prepare them.

Cherries
Ruby-red cherries, bursting with flavor, are a sweet source of antioxidants, fighting inflammation and supporting joint health. Whether enjoyed sweet or sour, fresh or frozen, they’re a delightful addition to desserts, and a nutritious treat for both body and soul.
DYK 95% of cherry production in Canada occurs in British Columbia? Find out more about how to buy, store and prepare both sweet and sour cherries!

Blueberries
Blueberries, tiny but mighty, are bursting with antioxidants, protecting cells from damage and supporting brain health. Rich in fiber and vitamin C, they also promote digestion and support immune function. Whether enjoyed fresh, frozen, or blended into a smoothie, blueberries are a sweet burst of wellness with every bite.
DYK Both wild and cultivated blueberries are grown in Canada. Find out how to buy, store and prepare them.

Green Beans
Crisp and vibrant, green beans are a nutritional powerhouse. Whether steamed, sautéed, or roasted, green beans add a delicious crunch and a wealth of nutrients to your plate, making them a green giant in the world of veggies.
There are many different types of beans, but the fresh ones most often found in Canadian grocery stores and farmers’ markets are green (snap) beans or yellow (wax) beans. Find out more about how to buy, store and prepare them.