What is the Clean 15?

The Dirty Dozen and Clean 15 lists help you save money on groceries by knowing which foods should be grown in your garden or purchased as organic, and which conventionally grown products are “clean” enough to be purchased from your local supermarket.  Last time we shared The Dirty Dozen list and today will focus on The Clean 15.

The Clean 15

Buying organic is never a bad decision but if your budget is tight you’ll want to print or memorize this list since the following foods, even when grown conventionally, are low in chemical pesticides, fertilizers, and other unwanted toxins.  Remember to buy local or grow your own whenever possible – the latter will really help you save money – and both give you confidence about the origin of your food.

  1. Onions – red, yellow, and white onions are low in chemical pesticides.
  2. Sweet Corn – leave in husk and grill, corn is great for the adrenals.
  3. Pineapple – eat in place of sugary desserts, you’ll thank me for the recommendation.
  4. Avocado – also great for the adrenals and incredibly delicious.
  5. Asparagus – don’t be afraid to eat raw but if you cook just steam until par-cooked.
  6. Sweet peas – a popular legume that packs a nutritious punch.
  7. Mango – get more familiar with this powerhouse fruit.
  8. Eggplant – Betsy’s favorite when grilled and added to pasta.
  9. Cantaloupe (domestic) – another good one for the adrenals and as a healthy dessert option.
  10. Kiwi – I have called these “fuzz butts” from a very young age, just ask my mom. :)
  11. Cabbage – very inexpensive and very healthy, start buying more cabbage and be creative.
  12. Watermelon – thanks to my raw food diet month I cannot go without watermelon!
  13. Sweet Potatoes – a good alternative to other potatoes high in starch.
  14. Grapefruit – great as a breakfast food.
  15. Mushrooms – you can also pick wild, if you know your stuff!

Again, grow your own or buy organic whenever possible, but if you don’t have time or can’t afford to, respectively, then use this list and shop with confidence.



Download a printable version of the Clean 15 and Dirty Dozen lists, or get the app for your smart phone here.

For more information on the subject I encourage you to watch Food, Inc. and The Future of Food.

How to find local farms

Like I mentioned last time, Betsy and I shop our local health food stores but prefer growing our own or shopping local farmer’s markets instead.  Both save us money while allowing us to connect ourselves with the grower – especially if the grower is us! :)

Visit and use LocalHarvest.org to find your local farms, local farmers markets, and even community gardens (which are great if you don’t have room for a garden at home.)


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Comments

  1. Vicki Burns says

    Hey Matt,
    I was wondering what your sources were for determining this clean list. What labs or studies were involved here? Sorry. My constant hunt for the facts behind the claims constrains me to ask.
    I appreciate your efforts!
    Thank you,
    Vicki

  2. Lauren says

    I’m a little confused as to why corn is on here since it’s Monsanto’s GMO baby. We just watched The Future of Food last night, so I’m paranoid about corn lol! I’ve also heard that potatoes & sweet potatoes should be bought organic because they are root vegetables and being in the ground allows them to soak up more pesticides/chemicals. It’s weird that potatoes are considered one of the “dirty dozen” but sweet potatoes aren’t.