In a world inundated with food choices, making decisions about what to eat can be daunting. Organic foods have gained popularity in recent years, and for good reason. Here are five key benefits of incorporating organic foods into your diet, particularly when considering the clean 15 versus the dirty dozen:
Reduced Exposure to Pesticides:
Organic foods are grown without synthetic pesticides, which can have harmful effects on human health when consumed in large quantities. By choosing organic, you can minimize your exposure to these potentially toxic chemicals, promoting overall well-being.
Nutrient Density:
Research suggests that organic produce may contain higher levels of certain nutrients compared to conventionally grown counterparts. This is because organic farming practices focus on soil health, which leads to more nutrient-rich crops. By opting for organic fruits and vegetables, you can ensure you're getting the most nutritional bang for your buck.
Support for Sustainable Agriculture:
Organic farming practices prioritize environmental sustainability by emphasizing soil health, water conservation, and biodiversity. By supporting organic agriculture, you're contributing to the preservation of natural ecosystems and promoting a more sustainable food system for future generations.
Avoidance of Genetically Modified Organisms (GMOs):
Organic foods are produced without the use of genetically modified organisms (GMOs). While the long-term health effects of GMOs are still being studied, many consumers prefer to err on the side of caution and opt for non-GMO options. Choosing organic ensures that you're steering clear of genetically engineered ingredients.
Differentiating Between the Clean 15 and the Dirty Dozen:
The Environmental Working Group (EWG) publishes an annual list of produce known as the "Dirty Dozen," which are fruits and vegetables that tend to have higher pesticide residues. Conversely, the "Clean 15" consists of produce with lower pesticide residues. By choosing organic versions of the Dirty Dozen items, such as strawberries, spinach, and apples, you can reduce your pesticide exposure, while feeling more comfortable opting for conventionally grown options from the Clean 15 list, such as avocados, sweet corn, and pineapples. Please follow this link for the full list https://www.ewg.org/foodnews/clean-fifteen.php
After discussing the importance of choosing organic options, especially when it comes to the Dirty Dozen list, it's time to put those principles into action with a delectable recipe that celebrates fresh, wholesome ingredients. Indulge in the goodness of organic produce with our mouthwatering Tartlets with Mixed Berries and Homemade Pastry Cream. This recipe not only showcases the vibrant flavors of seasonal berries but also incorporates a velvety pastry cream made from scratch. It's a delightful treat that not only tantalizes the taste buds but also nourishes the body with the goodness of organic goodness. Let's dive into the recipe and savor the joys of clean eating!
Mixed Berry Tartlet Recipe
Pastry Cream:
Ingredients:
1 1/4 cups whole milk, divided
6 tablespoons granulated sugar, divided
Seeds scraped from 1/2 vanilla bean (or 1/2 teaspoon vanilla extract)
5 large egg yolks
3 tablespoons cornstarch
1 package (8 ounces) cream cheese, softened and cut into cubes
1/2 teaspoon vanilla extract
Instructions:
In a saucepan, combine 1 cup of whole milk, 4 tablespoons of granulated sugar, and vanilla bean seeds. Heat over medium heat until just simmering, stirring occasionally.
In a separate bowl, whisk together the egg yolks, remaining 1/4 cup of whole milk, and cornstarch until smooth.
Slowly pour the hot milk mixture into the egg yolk mixture, whisking constantly to prevent curdling.
Return the mixture to the saucepan and cook over medium heat, stirring constantly, until thickened.
Remove from heat and stir in the softened cream cheese and vanilla extract until smooth and well combined.
Transfer the pastry cream to a bowl, cover with plastic wrap (pressing the wrap directly onto the surface of the cream to prevent a skin from forming), and refrigerate until chilled and set, about 2 hours.
Crust:
Ingredients:
Your favorite pastry dough (Pâte Sablée, Pâte Sucrée, Chocolate Pie Crust, or any pre-made pastry, or for the easiest option pre-made mini tartlet shells)
Flour (for rolling)
Round or fluted cookie cutter (slightly larger than the openings of your muffin pan)
Instructions:
Prepare the pastry according to your chosen recipe or use pre-made pastry. Ensure it's chilled and ready for rolling.
Roll out the pastry dough on a floured surface to a thickness of about 3mm (1/8 inch).
Using a round or fluted cookie cutter, cut out circles of pastry slightly larger than the openings of your muffin pan.
Carefully place each circle of pastry into the muffin pan, pressing gently to fit the shape of the pan.
Dock the pastry (prick the bottom of each shell with a fork) to prevent puffing during baking.
Chill the lined muffin pan in the refrigerator for at least 2 hours, preferably overnight or up to 24 hours.
Preheat your oven to 160°C (325°F).
Place the chilled muffin pan in the freezer while the oven preheats to ensure the pastry is very cold.
Line each tartlet shell with a small piece of baking paper and fill them with baking beads, beans, or rice to weigh down the pastry.
Bake for 15 minutes, then remove the baking weights and bake for an additional 15 minutes, or until the tartlet shells are fully baked and golden brown.
Allow the tartlet shells to cool completely before filling.
Topping (Berry Glaze):
Ingredients:
1 cup mixed berries (use the same berries as in the tartlets)
1/4 cup granulated sugar
2 tablespoons water
1 tablespoon cornstarch
Instructions:
In a small saucepan, combine the mixed berries, granulated sugar, and water.
Cook over medium heat, stirring occasionally, until the berries break down and release their juices, and the sugar has dissolved, about 5-7 minutes.
In a small bowl, mix the cornstarch with a tablespoon of water to create a slurry.
Add the cornstarch slurry to the berry mixture and continue to cook, stirring constantly, until the mixture thickens and becomes glossy, about 2-3 minutes.
Remove the saucepan from the heat and strain the mixture through a fine-mesh sieve to remove any seeds. Allow the glaze to cool slightly.
Assembly:
Once the tartlet shells have cooled completely, spread the chilled pastry cream evenly over the bottom of each shell.
Arrange the fresh mixed berries on top of the pastry cream.
Using a pastry brush or spoon, gently brush or drizzle the warm berry glaze over the fresh berries in the tartlet shells, ensuring they are evenly coated.
Chill the assembled tartlets in the refrigerator for at least 30 minutes to allow the glaze to set.
Serve the mixed berry tartlets chilled as a delightful dessert or sweet treat. Enjoy!
Incorporating organic foods into your diet can have numerous benefits for both your health and the environment. By prioritizing organic options and being mindful of the clean 15 versus the dirty dozen, you can make informed choices that support your well-being and the planet.
