Cooking Tips

Strawberries top of the list, followed by spinach, can be the most contaminated and have to be washed and cleaned well before eaten.

For a healthy lifestyle, avoid white flour, bread, pasta, rice, baked goods, snack goods, breakfast cereals.

Because most fruits are eaten raw, they are good source of vitamin C, especially when freshly picked, as heat and exposure to the elements depletes vitamin C. Raw fruit also contain other vitamins, minerals, antioxidants and polyphenols.

Easy mashed pinto beans - Bean burgers - Soups, sandwiches and salads - Spreads, sauces and side dishes - Pizza topping and tacos.

Avocado does turn brown, even when cooked. Even when mashed and cooked. In general, dishes that contain avocado need to be eaten right away or else they will start to discolor. It’s not harmful to eat discolored avocado though.

Tomatoes eaten raw might not be so healthy, says a new study, because our digestive tract can only process a tiny amount of lycopene, an antioxidant found abundantly in tomatoes. Antioxidants are dietary substances found in beta carotene, vitamins C and E and selenium.