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Wise Nutrition
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What is the “dirty dozen,”
and do I need to worry about it?
Testing has shown that certain fruits and
vegetables are more likely to be contaminated by
pesticides. The top 12, or “Dirty Dozen,” developed
by the Environmental Working Group, include
apples, pears, peaches, nectarines, strawberries,
cherries, grapes, lettuce, spinach, bell peppers,
celery and potatoes. Close behind those are carrots,
tomatoes, green beans and cucumbers.
But don’t make the mistake of thinking these
foods are bad for you. Organic or not, fruits and
vegetables contain over 100 different cancer-
fighting compounds. Think of it as “taking your
health to the next level” if you buy organic – and
the “dirty dozen” are a good place to start.
Bananas, papayas, mangoes, pineapples, kiwi,
broccoli, cauliflower, cabbage, onions, asparagus,
avocados, blueberries, winter squash and all
melons are all on the “consistently clean” list. If
you’re looking for a place to save by
organic, start with these.
I shop the organic produce, targeting the “dirty
dozen” (especially baby carrots, since we eat so
many). I then buy other produce I need, even if it’s
not organic, remembering all their disease-fighting
compounds. I also use a produce wash on all fresh
fruits and vegetables to help further remove dirt,
wax and pesticides.
Ask Zonya
Zonya Foco, R.D., author,
HAP Weight Wise
TV host and national speaker
HAP Family Challenge
Saturday, July 23, 2011
Watch for your invitation in the mail!
Join Zonya Foco, R.D., Chef Paul Penney
and Ron and Mike Morelli, season 7
contestants from NBC’s blockbuster show,
The Biggest Loser
, to learn how to be a
healthy family together!
The Morelli’s have partnered with Providence
Park Hospital in Novi, to offer a Teen Fitness and Nutrition Day Camp. To learn
more, visit
. We recommend you check with your
HAP-affiliated pediatrician to find out if this program may be right for your child.
American Heart Association
Heart Walk
Saturday, May 14, 2011
Ford Field – Downtown Detroit
3 Mile Walk or 5K (3.2) Fun Run
for more information
20th Annual Susan G. Komen
Detroit Race for the Cure
Saturday, May 21, 2011
Downtown Detroit
5K (3.2) Walk/
Run & 1 Mile Walk
For more information, go to
cup balsamic vinegar
2 teaspoons plus 4 teaspoons sugar divided
teaspoon fresh lemon juice
4 oz chilled Neufchatel cream cheese
cup chilled whipping cream
teaspoon vanilla extract
About 8 oz fresh strawberries
Combine the balsamic
vinegar, 2 teaspoons
sugar, and lemon juice in
heavy small saucepan.
Stir over medium heat
until sugar dissolves.
Boil until syrup is reduced to scant
about 3 minutes. Transfer to small bowl; cool
completely. (Can be made ahead of time. Cover
and refrigerate. There will be enough for 2 to 3
Combine Neufchatel cream cheese, whipping
cream, vanilla, and 2 teaspoons sugar in
medium bowl. Whisk until thick soft peaks
form. Cover and refrigerate up to 4 hours.
Combine halved berries and remaining 2
teaspoons sugar in large bowl; drizzle with the
balsamic syrup and toss to blend. Let stand 30
minutes, stirring occasionally.
Divide berries and syrup among 2 goblets. Top
with cheese mixture.
Yield: Makes 2 servings
Nutrition information for 1 serving
Balsamic Strawberries with
Whipped Neufchatel Cheese
Calories: 198
Fat: 10 g
Saturated Fat: 6 g
Fiber: 2 g
Protein: 3 g
Total carbohydrates: 23 g
Sugars: 18 g
Recipe courtesy of Chef Paul Penney.
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