2020’s Dirty Dozen & Clean 15 Lists Are Out…Here’s What You Should Know— Mind Body Green

Have you ever wondered if you should buy organic produce? You wonder if it’s worth the extra expense. Well, the Environmental Working Group has you covered. Every year the EWG publishes 2 lists. The clean 15 is a list of produce with the lowest pesticide residue, while the dirty dozen is a list of produce with the highest amount of pesticide residue. When purchasing produce from the dirty dozen list, it’s best to buy organic.

The Clean 15 

  1. Avocados
  2. Sweet corn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet peas (frozen)
  7. Eggplants
  8. Asparagus
  9. Cauliflower
  10. Cantaloupes
  11. Broccoli
  12. Mushrooms
  13. Cabbage
  14. Honeydew melon
  15. Kiwi

The Dirty Dozen 

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

For more information, see this article from Mind Body Green at the linnk below.


10 Delicious & Savory Ways to Use Apples

“An apple a day keeps the doctor away.” Isn’t that what they always say? What is it about these apples, powerful enough to keep the doctor away. There are approximately 7500 different varieties of apples, but what makes them so healthy?

Health benefits of apples:

Nutritionally speaking, apples are free of fat, sodium, and cholesterol, yet rich in antioxidants, potassium, high dietary fiber, vitamin C, and some of the B vitamins (niacin and B6).

A few other important nutrients include calcium, vitamin K, iron, copper, phosphorus, and magnesium. Some of the phytonutrients and flavonoids include quercetin, epicatechin, and phloridzin.

A some of the health benefits include:

  1. Aids in digestion -Due to the high amount of fiber
  2. Helps prevent certain types of cancer, such as colon and breast cancer.
  3. Improve the microbiome – The fiber has a “prebiotic” effect, which means the apples feed our friendly bacteria
  4. Boost immune function – The high amounts of vitamin C, antioxidants and protein help bolster a weak immune system
  5. Helps control diabetes – The plant nutrients, or polyphenols, in apples help reduce the absorption of carbs in the body, which reduces blood sugar fluctuation in the blood.
  6. Boost brain health and prevent Alzheimer’s disease – The antioxidants and phytonutrients help reduce brain degeneration, which improves problem solving skills, memory and concentration.
  7. Treat asthma – the nutrients in apples have an anti-inflammatory affect, as well as strengthen the immune system.
  8. Prevent heart disease and lower cholesterol
  9. Improve bone health and vision
  10. Helps with weight loss

So, other than munching on a sweet, juicy apple, or baking a pie, how can you use this healthy fruit? Not to worry, I’ve scoured the internet and found 10 unique and SAVORY ways to eat apples!


Sweet potato and apple latkes

with Tahini Lemon Drizzle

By: Science and Sprout

sweet potato apple latkes

INGREDIENTS: (For complete recipe, follow this link)

  • 1 large sweet potato, peeled
  • 1 apple, peeled and quartered
  • 1/2 onion, diced
  • 1 tsp salt
  • 1 tbsp arrowroot powder
  • 2 tbsp spelt flour
  • 1 tbsp olive oil
  • 1 tsp turmeric
  • pepper to taste
  • optional: kale as garnish

Tahini Lemon Drizzle

  • 3 tbsp tahini
  • juice of one lemon
  • 1 tbsp honey (sub maple syrup if vegan)
  • water as needed to thin sauce
  • optional: squirt of sriracha

Quinoa Apple Cheddar Soup

By: Wendy Polisi

Quinoa Apple Cheddar Soup - This gluten free soup recipe is easy to make and the perfect solution to shake up your healthy meal plan. - WendyPolisi.com

Ingredients: (For the complete recipe, follow this link)

  • 1 onion chopped fine
  • 1 large apple peeled and chopped
  • 1 1/2 cups cooked quinoa
  • 3 1/2 cups chicken broth or vegetable
  • 1 cup unsweetened apple juice
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon crushed red pepper
  • 1 teaspoon sea salt
  • 1/2 teaspoon fresh ground black pepper
  • 8 ounces cheddar cheese or Daiya
  • 3 slices gluten free bread
  • 1 tablespoon dijon mustard
  • Chopped Chives

Apple Cranberry Turkey Meatballs

By: Well Plated

Cranberry Turkey Meatballs with Apple and Sage

Ingredients: (For the complete recipe, follow this link)

  • 1 pound 93% lean ground turkey
  • 1/2 cup plain breadcrumbs
  • 1 tablespoon extra virgin olive oil
  • 1 large egg, lightly beaten
  • 1 cup shredded tart apple, such as Granny Smith, washed with peel on
  • 1 1/2 tablespoons finely chopped Simply Roundy’s Fresh Sage
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • Chopped fresh parsley, optional for garnish


  • 1 cup whole berry cranberry sauce
  • 1/4 cup unsweetened applesauce
  • 2 tablespoons Simply Roundy’s Pure Maple Syrup
  • Zest of 1 orange
  • 1 tablespoon freshly squeezed orange juice

Chorizo and Apple Rice Salad 

By: Healthy Nibbles and Bits

Chorizo and Apple Rice Salad - an easy, healthy, gluten-free meal ready in 45 minutes! by Lisa Lin of healthynibblesandbits.com

Ingredients: (For the complete recipe, follow this link)

  • 2 cups uncooked rice (I used a wild rice and white rice blend, but any rice works)
  • 3 chorizo sausages, chopped
  • 1/2 medium red onion, diced
  • 1 medium red pepper, seeded and diced
  • 2 apples, cored and chopped (Author used Granny Smith apples)
  • small handful of pecans (1/3 cup)
  • juice from 1 medium orange (about 1/2 cup juice)
  • 1/2 tsp dried thyme
  • salt and pepper, to taste

Optional toppings

  • chopped chives
  • lemon juice from 1/2 a lemon

Butternut Squash and Apple Bruschetta

By: Whitney Bond

Ingredients: (For complete recipe, follow this link)

  • 2 cups diced butternut squash
  • 1 cup diced apples
  • 6 tbsp olive oil (divided)
  • ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ¼ tsp allspice
  • ¼ tsp ground cloves
  • 1 tsp kosher salt (divided)
  • 1 tsp black pepper (divided)
  • 8 slices french bread
  • 1 cup ricotta cheese
  • 4 cloves garlic (minced)
  • 6-8 fresh sage leaves (chopped)
  • 2 tbsp balsamic glaze

Honey Crisp Apple Quesadillas

with Bacon and Cheddar

By: Home & Plate

apple bacon quesadillas

Ingredients: (For the complete recipe, follow this link)

  • 1 Honeycrisp apple, cord and thinly sliced
  • 4 pieces of cooked bacon, crumbled
  • 1/2 cup shredded cheddar cheese
  • 4 flour tortillas

Poulet Vallée d’Auge

By: Bon Appetit


Here is a quote from the Bon Appetit website regarding this recipe:

“Named for a region in Normandy known for its apples (and Calvados), this traditional recipe combines both in a rich, creamy sauce. Afraid to flambé? Buy a long-reach lighter at a hardware store.”

Ingredients: (For the complete recipe, follow this link)

  • 5 tablespoon unsalted butter, divided
  • 3 firm, tart apples (such as Pink Lady or Braeburn; about 1 lb.), peeled, cored, quartered
  • 1 tablespoon olive oil
  • 2 3½–4-lb. chickens, quartered
  • Kosher salt and freshly ground black pepper
  • 1 leek, white and pale-green parts only, halved lengthwise, sliced crosswise ¼” thick
  • 2 shallots, finely chopped
  • ¼ cup Calvados (apple brandy)
  • ¾ cup apple cider
  • 4 sprigs thyme
  • 2 bay leaves
  • ½ cup low-sodium chicken broth
  • ½ pound crimini (baby bella) mushrooms, trimmed, halved
  • ½ cup crème fraîche
  • 1 large egg yolk

Pork Loin with Apple-Cornbread Stuffing

By: Martha Stewart


Ingredients: (For the complete recipe, follow this link)

  • 4 ounces bacon (about 5 strips), cut into 1/4-inch-thick strips
  • 2 small onions, chopped (about 1 3/4 cups)
  • 1 fennel bulb, trimmed and coarsely chopped (about 1 3/4 cups)
  • 6 firm, tart apples, such as ‘Northern Spy’: 1 peeled, cored, and chopped (about 1 1/4 cups); 3 peeled, cored, and cut into 8 wedges each; 2 cored and cut into 8 wedges each
  • 4 sprigs fresh thyme, finely chopped
  • 2 sprigs fresh rosemary, finely chopped
  • 10 fresh sage leaves, finely chopped, plus 6 whole leaves
  • Coarse salt and freshly ground pepper
  • 12 ounces corn bread, cut into cubes (about 3 cups)
  • 1/3 cup homemade or low-sodium store-bought chicken stock
  • 1 boneless pork loin (4 pounds; about 1 foot long), butterflied (3/4 inch thick)
  • 1/4 cup olive oil
  • 2 cups apple cider
  • 1 pound Cipollini onions

Cheddar & Apple Chicken Breasts

By: Sargento

Cheddar & Apple Chicken Breasts

Ingredients: (For the complete recipe, follow this link)

  • 1-1/4 cups (5 oz.) Sargento® Shredded Sharp Cheddar Cheese – Traditional Cut, divided
  • 1/4 cup plus 2 Tbsp. mango chutney, large pieces of mango chopped, divided
  • 1/2 cup finely diced apple
  • 1/8 tsp. cayenne pepper
  • 4 (5 to 6 oz.) boneless, skinless chicken breast halves,
  • 1/2 cup fresh breadcrumbs, multigrain or whole wheat*
  • Paprika or smoked paprika (optional)

Chicken and Apple Pot Pie

By: Rachel Ray


Ingredients: (For the complete recipe, follow this link)

  • 2 tablespoons EVOO Extra Virgin Olive Oil
  • 2 1/2 pounds boneless, skinless chicken, white or dark meat, diced into bite-sized pieces
  • Salt and pepper
  • 3 tablespoons butter
  • 3 Empire, Gala or Honey Crisp apples, peeled and chopped
  • 3-4 small ribs celery, chopped
  • 1 onion, peeled and chopped
  • 1 bay leaf
  • 2 tablespoons fresh thyme, chopped
  • 2 tablespoons flour
  • 1 cup apple cider
  • 1 cup chicken stock
  • 1 sheet store-bought puff pastry dough, defrosted if frozen
  • 1 egg, beaten with water


There you have it. Ten unique and savory ways to use apples. Don’t get me wrong. There’s nothing wrong with apple pie. It’s just nice to eat these healthy and delicious little gems in a different way now and then.

Until next time…Namaste my friends




9 Incredible Health Benefits of Apples

30 Second Videos: Your life is…

How do you view your self?

How do you view your life?

How about viewing you and your life

as it should be…

A masterpiece!

Until next time…namaste my friends.


30 Second Recipes: Smoked Salmon Salad

As far as I’m concerned, you can never have too many salad recipes! Here’s a quick and tasty one!


Until next time…namaste my friends.


30 Second Recipes: Apple Snacks

One of my favorite snacks is my favorite nut butter (typically sun butter or almond butter), with apple. This quick and fun recipe, takes this classic snack to the next level! Check it out!


Until next time…namaste my friends.


30 Second Recipes: Watermelon Salad!

It’s summer and what’s better than cold watermelon on a hot day. 😋

But, here’s a unique way to serve this old summer standby!

Until next time…namaste my friends.


Healthy food tips: GUILT-FREE ‘ICE CREAM’ – 5 DELICIOUS WAYS (Vegan, Dairy free)

I don’t necessarily like the phrase “guilt-free” when applied to these recipes. She uses that phrase because the “ice cream” is made from frozen bananas and is sometimes referred to as “nice cream”.  She says “guilt free” because there isn’t the fat and sugar typical of regular ice cream. There is a bit of added fat and sugar in a few of theses recipes, but not a lot.

The reason I don’t like the term “guilt free” is it leads a person to believe they can eat unlimited amounts, which isn’t true. Remember, bananas, especially ripe bananas contain a lot of sugar.  Also, these recipe have added ingredients which contain fat or sugar or both. So, there is still a lot of sugar in “nice cream”. Another thing to remember, is that eating one banana during the day is fine, but it takes a few to make a bowl of “nice cream’. Just something to keep in mind.

With that said, it’s still a wonderful way to enjoy a sweet treat without a lot of extra calories and the feeling you’ve “cheated” on your diet. In order to stay on a diet, it’s important to find ways to treat yourself on occasion, without going overboard.


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Walk to Wellness: 10 diabetic friendly recipes with yogurt

I’m feeling a bit under the weather today, so I’m reposting my first wellness article. Let me give you a bit of history on this series. On April 5, 2017, I posted this article as the first in a series of articles on Diabetes Awareness and called it WAKE-UP WEDNESDAY. Later on, I expanded the series beyond diabetes and changed the name to WELLNESS WEDNESDAY.

Now that I’ve reduced my posting days and am no longer posting on Wednesdays, (New articles are posted every Monday and Thursday) I decided to change the series title AGAIN! 😲 😜 😏 The series will now be called WALK TO WELLNESS.

(Thank you to my youngest son for coming up with the title! 👍 👏)


Stay tuned next month, for the next edition of WALK TO WELLNESS, when I discuss how to calculate body fat and BMI percentages. This will help you determine how many pounds of fat you have versus pounds of muscle in your body AND why this is important. (In my opinion, a better way to gage weight loss than a scale)

So, onto today’s article. BTW…if you have a specific topic you’d like to see covered on WALK TO WELLNESS, leave me a comment or send an email/contact form. God bless and Namaste! 🙏


Do you eat fruit flavored yogurt? When we here the word YOGURT, we often think of health food. However, that isn’t always the case. Would it surprise you that regular, fruit flavored yogurt is equivalent to 2.7 Krispy Kreme doughnuts?

Then you say, “well, I’ll just eat the “light” versions. Take a look at this:




With all this being said…Yogurt is actually very healthy for you…the right kind that is. What is the right kind? PLAIN (UNFLAVORED) YOGURT, preferably GREEK yogurt, due to the lower sugar content. Here is a side by side comparison. Take a look at this infographic. As you’ll see, both types have good and bad aspects. However, in my opinion, GREEK YOGURT wins out, due to the lower sugar content.:

PLUS…the health benefits  of Greek yogurt are many. Not only are they a great source of gut-friendly pro-biotics, but protein and calcium as well. Take a look at the infographic below.  :

Here are 10 recipes to help you include some yogurt into your diet. All recipes are under 30 grams of carbohydrates per serving. (As indicated in my earlier article.)

Waldorf Salad

From-Diabetic Connect

Screen Shot 2017-04-05 at 1.35.06 PM

CALORIES: 120 CARBOHYDRATES: 19 grams PROTEIN: 2 grams FAT: 4 grams

View complete recipe here

Cherry Blackberry Yogurt Pops

From: Diabetic Connect

Screen Shot 2017-04-05 at 1.40.10 PM


View complete recipe here

Herbed Yogurt Cheese

From: Diabetic Connect

Screen Shot 2017-04-05 at 1.47.27 PM

CALORIES: 20 CARBOHYDRATES: 4 grams PROTEIN: 2 grams FAT: 0 grams

View complete recipe here

Strawberry Rhubarb Smoothie

From: Diabetic Connect

Screen Shot 2017-04-05 at 1.49.47 PM.png

CALORIES: 136 CARBOHYDRATES: 14 grams PROTEIN 14 grams FAT: 3 grams

View complete recipe here

The Healthy Fruit & Yogurt Breakfast Bowl

From: Chocolate Covered Katie

Screen Shot 2017-04-05 at 1.57.10 PM

CALORIES: 175 CARBOHYDRATES: 19 grams PROTIEN: 9 grams FAT: 7 grams

View complete recipe here

Fruit Salad with Cinnamon Greek Yogurt Dressing

From: Kitchen Treaty

Screen Shot 2017-04-05 at 2.04.28 PM.png

CALORIES: 171 CARBOHYDRATES: 27 grams PROTEIN: 3 grams FAT: 7 grams

View complete recipe here

Creamy Greek Yogurt Maple Dijon Salad Dressing

From: Cupcakes and Kale Chips

Screen Shot 2017-04-05 at 2.13.32 PM.png

CALORIES: 53 CARBOHYDRATES: 5 grams PROTIEN: 1 gram FAT: 4 grams

View complete recipe here


From: Tastes Better From Scratch

Screen Shot 2017-04-05 at 2.17.50 PM

View complete recipe here

CALORIES: 160 CARBOHYDRATES: 6 grams PROTEIN: 20 grams FAT: 6 grams

Matcha Greek yogurt breakfast smoothie

From: Great Secret of Life

Screen Shot 2017-04-05 at 2.20.49 PM.png

Screen Shot 2017-04-05 at 2.21.35 PM

CALORIES: 99 CARBOHYDRATES: 15 grams PROTEIN: 6 grams FAT: 2 grams

View complete recipe here

30 Second Recipes: Breakfast Banana Pops

A fun and healthy breakfast. It’s quite versatile as well. Instead of peanut (nut) butter, you could use whole milk Greek yogurt, sweetened with a bit of raw honey. Use your imagination here and let the kids help!