Why eat organic?
• Organic foods are free of hormones, pesticides and antibiotics – all substances that can be harmful to our health and the planet.
• Organic foods are sustainably harvested, which means they have less of a negative effect on their immediate environment.
• Organic soil tends to be richer in nutrients, which make the foods grown in it also richer in nutrients.

Why buy local?
• Did you know that the average U.S. meal travels thousands of miles to get from the originating farm to your table?
• A fruit or veggie starts losing its nutrients from the moment it’s picked until it reaches your plate. That means something farmed far away has less nutritive value than something farmed closer to home.
• Think of all the wasted gas needed for food to travel the thousands of miles to get to you!
• Summer is prime time for berries so eat them up! They’re more likely to be from nearby sources; whereas berries you find in your grocery store during the winter might come from far away, warmer climates.

4 More Ways to Green Your Cuisine
1. Plant a backyard garden. Start with herbs and lettuce that are easy to grow and can even be kept in pots. You will save money AND have fresh, local produce. Once you’ve mastered the easy stuff, try planting peppers and tomatoes. You will be amazed at how tasty the produce is and at the amount of fruit you get from one plant.

2. Shop at local farmers’ markets and help support small, (preferably) organic farmers. If it doesn’t say organic, ask! It’s expensive to become a certified organic farm, so most small farms follow organic practices without the certified title. Take advantage of the wide selection of ingredients, some of which you might not be able to find at your local grocery store. Interesting ingredients can inspire you to try new recipes and get creative in the kitchen – a perfect combo for impressing your guests!

3. Consider joining a community-supported agriculture (CSA) program; as a member of a small, local, organic farm, I’m provided with organic veggies on a weekly basis (enough to feed a family of four!). Visit www.farmtocity.org for more information about your local CSA.

4. Read the label and find out where the food traveled from. I only buy foods that come from outside the U.S. on special occasions. If you’re on a budget, be mindful of which foods you need to buy organic or conventional. Check out this list of “Organic Shopping Dos & Don’ts.”

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and is a finalist on The Next Food Network Star, which airs Sundays on Food Network.

Antibiotic-Free: No antibiotics were used on this animal during its lifetime to prevent or treat disease. According to the National Dairy Council, a sick cow can be treated with antibiotics, but the milk will not be used from that cow until tests show no antibiotics present.

Cage-Free: You’ll see this one on egg cartons especially. It means birds were raised without cages, but it doesn’t guarantee they were able to go outside. The term is lightly regulated, and companies get permission to use it on their packaging labels from the Food Safety Inspection Service of the Agriculture Department, which doesn’t actually inspect these operations. A New York Times article from 2007 has some interesting insights into which chefs and food companies are now using cage-free birds.

Free-Range: This indicates that birds — chicken, turkey, quail and other edible fowl — have free access to the outdoors. However, guidelines are loose on how long animal can be outdoors and the size of the area.

GMO-Free: This means a fruit, vegetable or grain has not been genetically modified — or a packaged food has no GMO foods included. Many companies label their foods GMO-free, and in most cases, organic foods and produce from your local farmer are GMO-free. Learn more from another post we did on the GMO controversy.

Grain-Fed: This label applies to beef products especially and means the cattle was raised on a grain diet (possibly with added supplements) instead of their natural grass diet. Studies have shown that meat from animals raised on grain-fed diets contains less vitamin E, vitamin C, beta-carotene and omega-3 fats. Often GMO grains and soy are included.

Grass-Fed or Pasture-Fed: These animals have grazed on the pasture and eaten grasses with no other supplements. A study published in the Journal of Animal Science concluded that grass-fed animals produce lower-fat and lower-calorie meat, a higher amount of omega-3 fats and higher levels of vitamin E (as much as 4 times that of grain-fed!). Check out this article going more in depth on the differences between grain and grass-fed animal products.

Natural: This one is a real toughie. The term “natural” is open to interpretation by food companies and doesn’t guarantee that the food is healthy or environmentally conscious at all. Usually it means foods that undergo minimal processing and don’t contain artificial colors, flavors and other synthetic ingredients. The term is so loosely used that a soda company labeled a drink with high-fructose corn syrup “natural”; after much controversy and debate, the FDA claimed products containing HFCS couldn’t be labeled “natural.” You’ll often see the word “natural” on personal care products, too — again, it doesn’t always mean it’s safer.

No Added Hormones and Hormone-Free: These animals were raised without receiving growth hormones. If beef is USDA-certified organic, it contains no hormones. Milk-producing cows may be given the growth hormone rBGH, which many worry may be transferred to us when we eat milk, cheese or other dairy products. You can find hormone- or rBGH-free milk on your market shelves.

Organic (or Certified Organic): These foods were grown without conventional pesticides, fertilizers, herbicides, hormones or antibiotics. It is expensive to certify a farm as organic; some local farms can’t or don’t want to spend the money to certify themselves but may be following organic practices. Talk to your local farmers to learn more. Organic foods have a higher price tag and organic doesn’t always mean “healthier.” Check out our tips on shopping for organic foods.

Where and What?
You may know where one local farmers’ market, but I bet there are others in your area. Local Harvest has a huge — and growing — database that you can search by zip code. (You can also look up local family farms and CSA programs, too.)

What I love most about the farmers’ markets is the ever-changing produce offering. You really get a sense of seasonal foods by seeing what’s for sale. To find out when a favorite veggie might be hitting the stands, visit the Healthy Harvest Food Guides for month to month info for your state. You can also search for produce guides by state at Field to Plate.

Farmers’ Market vs. Farm Stand
The main difference is that farmers’ markets sell food and other goods from multiple farms. They often migrate from town to town throughout the week as well. Farm stands are typically smaller, more permanent fixtures that are located close to — or even at — a local farm. With a farm stand, your choices may be limited (depending on what that farm grows), but you still have access to the freshest items possible. Both are good places to visit.

Take a Lap
Farmers’ markets (especially large ones) can be overwhelming. You might see several farmers selling the same thing or even selling produce you’ve never seen before. Start by taking a quick walk through the entire market before you buy anything — that way you can scout out what looks good and what you want to buy. This keeps you from buying more than you need, too. Give yourself a weekly budget (or just pocket a set amount of cash) and that can help you save money. Once you’ve been there a few times, you might want to prep a list of foods to find. Leave some wiggle room for unexpected treasures.

Fruits and vegetables are plentiful at the markets — especially at the height of summer. Be on the lookout for things other than produce, including fresh flowers and plants, baked goods, eggs, meat, fish, local honey, juices, cheese, milk and yogurt.

Spread the Love
Different farmers grow different things — some specialize in fruit trees and have fabulous peaches in the summer and apples in fall. Others might have the best cucumbers or peppers. I like to buy a few things from multiple farmers. Keep an eye on any differences in their prices (or how much cheaper it is than the supermarket). Don’t be afraid to ask if something seems more expensive than you’d expect. They probably won’t negotiate, but they might let you know a little more about that food’s value.

Get Involved
One of the most important things you can do at the market is talk to your farmer. Ask for prep ideas. Sometimes sellers give away printed recipes for that week’s harvest. Most will be thrilled to talk to you and may offer up a sample. There’s something so wonderful about getting to know the people that produce your food — you certainly can’t do that at the grocery store.

Many farmers markets are town- or city-run operations, and they’re always looking for volunteers to help. Contact your local city hall to see how you can pitch in.

Tell Us: What’s your favorite find at the farmers’ market?

Go to the Right Sources
The Monterey Bay Aquarium’s Seafood Watch program aims to help consumers make seafood choices that keep oceans healthy and their dinner plates safe. They identify sustainable fishing operations and offer many downloadable pocket guides for various parts of the country (different seafood is more accessible to different geographical regions). Some guides are available in Spanish as well as English, and you can even get downloads to your iPhone. They really make it handy.

The guides have an easy-to-read, color-coded system that lists seafood that’s caught or raised in a sustainable manor and that’s low in mercury and other contaminants. (They also have a stand-alone guide for sushi.) Choosing isn’t all black and white — there are so many varieties of seafood to try. To help narrow it down, start with your favorite fish or target your region.

Here are some examples from a couple of the 2009 guides:

Northeast Guide:
• Best Choices: Farmed Artic Char, Wild Alaskan Salmon, U.S.-Farmed Tilapia,
• Good Alternatives: Mahi Mahi, U.S. Shrimp (farmed or wild), Lobster
• Avoid: Atlantic Cod, Red Snapper, Imported Swordfish

West Coast Guide:
• Best Choices: Pacific Cod, U.S.-Farmed Catfish, Wild Pollock
• Good Alternatives: Sea Scallops, US Shrimp (farmed or wild), Yellowfin tuna
• Avoid: Monkfish, Orange Roughy, Imported King Crab

Read Those Labels
When at the market, check packaging for the country of origin or ask your fishmonger. You can also look for the Marine Stewardship Council (MSC) seal. The MSC certifies sustainable fishing operations throughout the country.

Sustainable fish recipes to try:
• Salmon Kebabs with Yogurt Sauce
• Cod with Fennel, Dill and Tomato
• Caramelized Onion and Shrimp Bruschetta
• Baked Tilapia

You may not fix the world’s problems by yourself, but making small changes and setting a good example can’t hurt — and what better time to start than Earth Week. Here’s what it means to go low carbon.

What do you mean “low carbon”?
There’s a lot of jargon in the eco-world (”carbon footprint,” “go green,” “climate change”) and throwing “low-carbon diet” into the mix just adds to it, we know. But hey, think of this as a new way of “cutting the carbs”! The idea is to reduce your direct effect on the environment by being mindful of how your actions — specifically your food choices — increase carbon dioxide emission and support dirty industries.

Food has an impact?
Yep, it does. According to a 2008 Carnegie Mellon study, 83% of carbon emissions came from the growth and production of food itself; 11% of that alone is from its transportation — a.k.a. “food miles,” which refers to moving food between the grower, seller and eventual consumer. Most low-carbon diet advocates endorse eating local foods to reduce “food miles” (so hit up your farmers’ market), but choosing different foods can also have an effect.

One example is cutting down on meat. Don’t worry — we’re not saying we all should be vegan; just try limiting it more. Production of livestock such as cows and sheep accounts for 18% of the world’s total greenhouse gases according to the UN Food and Agriculture Organization. Even President Obama has promoted “Meatless Mondays” in the White House as a way to help out. And don’t forget that milk and other dairy counts in this, too.

Factor your own food footprint
You might be skeptical of how much you alone can do, but it’s still interesting to look into. I enjoyed figuring out my carbon emissions using this interactive calculator from Eatlowcarbon.org. According to it, a chicken sandwich is much better for the environment than a tofu curry (massive soybean production is problematic), and a bowl of lentil soup is beneficial to my body and the environment. Yes, it can get confusing — or even frustrating — to keep track of what’s okay and what’s not, but doing a little here or there is a good start.

This is only some basic info to introduce the idea of low-carbon eating. If you want to learn more, check out this article from Environmental Science & Technology or this background info from Circleofresponsiblity.org.

READ MORE:
• Tips for the Farmers’ Market »
• Choosing Organic Foods: Dos & Don’ts »
• Is It Worth It To Join a CSA?
• Decoding Eco-Food Labels »
• Pick Safe, Sustainable Fish »

TELL US: How important is eating greener to you?

CSA 101
First of all, CSA stands for “community supported agriculture.” By joining a CSA, members basically buy a portion (or share) of a local farm’s harvest for the year. You pay an initial fee in exchange for a weekly box of fresh and seasonal items. Some CSA programs also offer members the chance to work off their share by helping out on the farm. You might pick up your goodies at the farm or a designated pick-up spot (some CSAs even offer home delivery).

What you get in your share will vary depending on the specific farm, but offerings typically include fruit and vegetables as well as baked goods, dairy and eggs — even honey and flowers may be available. My CSA offers a choice of fruits, vegetables, flowers or a combination of the three. Of course, the variety depends on the seasonality; as it becomes available on the farm, it will show up in your CSA box.

To join a CSA, talk to your local farmer or look on the farm’s website to see if they offer a program (not all farms do). You can also find a local CSA by plugging your zip code into the Local Harvest website. (Read more about the growing number of CSA groups in this New York Times article.)

The Pros
Farmers really benefit from this community support. At the same time, the consumer benefits by getting the freshest local foods available throughout the year. Even though you’re putting up a significant amount of money, you get a ton of produce each week so you’ll save money in the long run.

One of my favorite things about my weekly CSA box is I never know what’s going to be in it, and I’m forced to be creative with the contents. On the rare occasion that I don’t know what something is, I just email my farmer, and she fills me in and gives me great ideas about what to do with it. A word of warning: CSA boxes can contain more food than you know what to do with. You may want to join with a friend (or 2) — this will cut down the cost too — or make time for canning and freezing (then you get the veggies year-round).

The Cons
Unfortunately, CSA programs are still hard to find in some areas. Some can be extremely expensive, so you need to do your homework to make sure you’re getting the best program for your money. I’ve seen prices vary anywhere from $300-$1000 a year. You also don’t have control over what you’ll get in your weekly box. Farmers decide what they have enough of to go around (they might save certain items for sale at the farmers’ markets). A large, weekly box of foods can get overwhelming and give you more than you know what to do with, which leads to waste.

Bottom Line: Joining a CSA is a wonderful way to support local agriculture and buy fresh and affordable produce, but it’s a big commitment. If you’re new to buying local foods, you may want to start by shopping at your local farmers’ market or farm stand weekly before signing up for a CSA. You’ll still reap all the benefits of local (and fresh!) foods and help support your community.

TELL US: Do you belong to a CSA?

Getting Started
Have you heard? The Obamas are planting a vegetable garden at the White House — the first since World War II. Best of all, they’re hoping the home garden will help teach kids about where our food comes from. Take inspiration from them and do the same with your family.

If this is your first time, take it slow getting started. Don’t feel like you have to grow a million things. Start with plants that you know you’ll use — beans, garlic, tomatoes or other produce you usually buy at the market. Growing even a bit of your own food is a great way to save money — we grow enough herbs and tomatoes to feed us for months!

To get started, gather a few pots, seeds, simple garden tools and a patch of soil (or a few bags of potting soil for a container garden) — be sure to find a sunny spot, too. Seeds and small starter plants are available from mail-order catalogs, websites and garden centers. If you’re not comfortable starting with seeds, starter plants are the best way to go.

No Yard? No Problem!
At my house, we grow the majority of our plants in large barrels and pots on our deck. Window boxes or a small patch of grass also work. Get your landscaping to do double duty.

When it comes to things like garden placement, types of soil and composting, check out these quick tips from Gardenguides.com. Our sister site, DIYnetwork.com, also has dozens of videos, guides and other how-tos for growing common fruits and veggies. And HGTV.com has some good info for when to start planting your garden.

Fresh Herbs
Herbs are easy to grow in a small garden, window box or on a patio or deck. Plus, when temperatures dip, you can take perennial herbs (sage, thyme and rosemary) inside for year-round enjoyment. Parsley (a must-have in my garden) is also a perennial, but it doesn’t do too well over the winter indoors. I usually re-plant it every year with my annual herbs such as cilantro, basil and dill.

Tomatoes
This fruit is a classic for the home gardener. Get a large barrel and some wooden stakes (or tomato cages) for stability, and you can grow a boatload — cherry, roma, beefsteak whatever your pleasure. We grow a few kinds, including sweet tangerine and super sweet 100s. They’re better than any tomato I’ve ever bought at a grocery store. Grow bunches of fresh basil around your tomato plants, and you’ve got a one-stop shop for fresh summer salads.

Cucumbers
We just started experimenting with cucumbers last year and were pleasantly surprised. Though they never grew quite as long and thick as my farmers’ market cukes, they were still fresh, crunchy and delicious. Cucumber plants like to cascade and wrap around something, so place a pot on a shelf or table or plant in the ground near a fence. Thinly sliced cucumber with red onion, parsley, rice vinegar, salt and pepper makes a perfect fresh side, too.

Peppers
Small bell peppers and chili peppers grow well in small pots. They reach maturity in a little over a month — so you won’t have to wait too long to enjoy them. I like to combine diced jalapenos, tomatoes, cilantro and lime juice for a fresh picnic salsa.

Strawberries
A petite strawberry plant will give you small jewel-like strawberries in the early summer and again in the fall (depending on the variety). A small patch in the ground or potted plant may not give you strawberries by the pound, but a few will ripen each day — perfect for a sweet snack. Gather and drop them into your morning cereal or yogurt or dip into melted chocolate.

TELL US: What do you grow in your home garden?

Plus, read our own Organic Shopping: Dos & Don’ts.

The demand for organic food rises every year, but everything organic might not be worth it. With organic foods sporting higher price tags, it’s important to weigh their value against your grocery budget. Here are some simple rules.

DON’T: Buy everything labeled organic
DO: Know your labels!
There is an entire language to organic food labeling – read up here before your next shopping trip. One quick tip: when buying fruits and vegetables, look at their numbered produce stickers for any that start with a “9″ — that means they’re organic.

DON’T: Buy organic produce instead of local produce
DO: Buy local produce when in season
Local farms run smaller operations and often don’t use the same chemicals that larger farms need. It’s also very expensive for local farms to purchase the “organic farm” title, so many of them don’t. Talk to your local farmer about their efforts to grow safe fruits and vegetables. Find a market near you at LocalHarvest.org.

DON’T: Waste money buying produce that have thick skins that you don’t eat (bananas, avocados, onions and pineapple)
DO: Choose organic apples, strawberries, bell peppers, lettuce and potatoes
You eat the skins of these foods and they tend to be grown using more harmful pesticides.

DON’T: Assume that everything organic is better for you
DO: Check the nutrition facts — cookies are high in calories whether they are organic or not.

DON’T: Skimp on your milk
DO: Buy organic milk
Someone I trust once told me that if they could only buy one organic thing, it would be milk. Organic dairy cows are treated more humanely, and their milk may contain more nutrients according to recent research –- it’s worth the extra money, especially when you’re giving it to your kids.

DON’T: Think you can’t make a difference
DO: Be more green
When you do choose to buy organic products, you are supporting a system that is more eco-friendly.

DON’T: Throw away foods or skip favorites because of this article
DO: What’s important to you!
Consider your budget, family needs and lifestyle and make choices that are best for you.

Plus, check out the Environmental Working Group’s new “Shopper’s Guide to Pesticides,” which has downloadable wallet and cell phone guides listing some of the cleanest and dirtiest produce.