<p>Many of us are extremely concerned with pesticides and GMOs. The problem is that buying everything organic can break the bank. A way to get around this is to follow the clean fifteen and dirty dozen rule. The dirty dozen are a list of fruits and vegetables that contain the most amount of pesticides and should be eaten organic. The clean fifteen are a list of fruits and veggies that have the least amount of pesticide residue. The dirty dozen list includes apples, celery, bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumbers, cherry tomatoes, snap peas, potatoes, hot pepper, kale and collard greens. Yes, there are more than twelve items on the dirty dozen list!</p><p>Get a recipe fpr Baked Apples with Cider Butter Sauce <strong><a target="_self" href="http://www.foodnetwork.ca/recipe/baked-apples-with-cider-butter-sauce/10618/">here</a></strong>.</p>

<p>There is a big difference between wild salmon and farmed salmon. Like any animal that is raised in its natural habitat, wild salmon has a much better nutritional profile. According to research, wild salmon is leaner, has more vitamin D and vitamin A. Farmed salmon tends to be fattier which means its fat can accumulate more toxins and contaminants.</p><p>Get the recipe for Crispy Skin Salmon with Wild Mushrooms <strong><a target="_self" href="http://www.foodnetwork.ca/recipe/crispy-skin-salmon-with-wild-mushrooms-and-english-pea-jalapeno-nage/14520/">here</a></strong>.</p>

<p>Organic chicken is definitely a splurge, carrying a much higher price tag. Organic chicken does not have any antibiotics or added hormones. Consuming&nbsp;antibiotics in conventional chicken can actually make the body resistant to certain strains of bacteria; and&nbsp;hormones in conventional chicken can mess with the body&rsquo;s hormone profile, leading to&nbsp;early puberty and may&nbsp;contribute to cancer.</p><p>Get the recipe to Smoked Chicken Wings <strong><a target="_self" href="http://www.foodnetwork.ca/recipe/smoked-chicken-wings/12360/">here</a></strong>.</p>

<p>Grass-fed beef is another product worth the splurge. Beef that has been fed grass contains less fat. The composition of the fat is much better than grain-fed beef &mdash;&nbsp;housing way more omega-3 fatty acids. Grass-fed beef also has higher levels of vitamin E, beta-carotene and B vitamins. If you can opt for organic, grass-fed beef that&rsquo;s even better! Organic means it is not fed any antibiotics or hormones, which can interfere with the body&rsquo;s physiology. Pesticides and toxins also tend to accumulate in animal fat, so opting for organic is a major plus.</p><p>Get the recipe for Next-Level Steak and Onion Sandwich <strong><a target="_self" href="http://www.foodnetwork.ca/recipe/next-level-steak-and-onion-sandwich/14858/">here</a></strong>.</p>

<p>Environmentalist David Suzuki always says, &ldquo;Choose eggs from happy chickens.&rdquo; That is very true for any animal product. Understanding &ldquo;cage&nbsp;free&rdquo; &ldquo;free run&rdquo; and &ldquo;free range&rdquo; can be confusing. The best thing to do is to opt for organic which ensures chickens are not confined to cages, their feet touch the earth, they see sunlight, they aren&rsquo;t given antibiotics and hormones, and their feed is organic. When chickens get to move around and are given high-quality feed, their nutritional profile becomes much better than conventional eggs.</p><p>Get a recipe for Kale, Lentil and Sundried Tomato Quiche <strong><a target="_self" href="http://www.foodnetwork.ca/recipe/kale-lentil-and-sundried-tomato-quiche/14787/">here</a></strong>.</p>

<p>The vitamin E in olive oil can repair damaged skin, and it's also packed with antioxidants that promote your skin's natural production of collagen.</p> <p>Try this recipe for <a target="_self" href="http://www.foodnetwork.ca/recipe/olive-oil-popcorn/9567/"><strong>Michael Smith's Olive Oil Popcorn</strong></a>.</p>

<p>Raw honey is completely unprocessed and usually looks like a thick mass, rather than a liquidy syrup. Since it is not processed, raw honey contains natural enzymes, vitamins, antioxidants, anti-viral, anti-fungal and anti-bacterial properties. This honey should not be heated and is best used in dressings, sauces and smoothies.</p><p>Get a recipe for Beet Salad with Honey Horseradish Dressing <strong><a target="_self" href="http://www.foodnetwork.ca/recipe/beet-salad-with-honey-horseradish-dressing/10550/">here</a></strong>.</p>

<p>You can find farmers&#039; markets about everywhere. Buying fruits and veggies from farmers&#039; markets not only supports the local economy but it also supports the body&rsquo;s inner ecology. These locally grown produce&nbsp;contain way more nutrients. Conventional fruits and veggies&nbsp;lose a lot of their nutrition during their travel, whereas local produce just has a short distance to go. A lot of this produce is also organic, meaning it has more nutrition because the soil that it grows in rich in nutrients. But best to ask the vendor which varieties they offer in organic.</p><p>Get a recipe for<strong><a target="_self" href="http://www.foodnetwork.ca/everyday-cooking/blog/made-easy-colourful-roasted-vegetables-and-garlic-quinoa/32722/"> Colourful Roasted Vegetables and Garlic Quinoa</a></strong>.</p><p><em><a target="_self" href="http://www.foodnetwork.ca/blog/author/tamaragreen/">Tamara Green</a> is &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; co-founder&nbsp;of&nbsp;<a target="_blank" href="http://livingkitchenwellness.com/">The&nbsp;Living Kitchen</a>,&nbsp;a Holistic Nutritionist and Natural Cook.&nbsp;</em></p>