Clean 18 and Mean 18


CLEAN 18 (ok to buy if non-organic)

Apples Aubergine (eggplant)
Banana Broccoli
Brussels sprouts Celery
Courgette Kiwis
Leek Mango
Nectarine Onion
Pears Peas without pods
Plantain Potato
Radish Sweetcorn

MEAN 18 (only buy these if organic)

Bean Sprouts Beans with pods
Berries: Blueberries Berries: Blackberries
Berries: Strawberries Chilli peppers
Citrus: oranges, grapefruit and lemon if peel is consumed Cucumber
Exotic fruit Ginger
Grapes Lettuce
Melon Okra
Peppers Pineapple
Prepared fresh fruit Tomatoes


Here is their list of the most contaminated produce (most important to buy organic) known as the Dirty Dozen:

  1. Strawberries
  2. Spinach
  3. Nectarines
  4. Apples
  5. Grapes
  6. Peaches
  7. Cherries
  8. Pears
  9. Tomatoes
  10. Celery
  11. Sweet Bell Peppers and chilli peppers
  12. potatoes

And here is their list of the least contaminated produce known as the Clean Fifteen:

  1. Avocados
  2. Sweet corn (Note: could be GMO)
  3. Pineapples
  4. Cabbage
  5. Onions
  6. Sweet peas, frozen
  7. Papayas (Note: could be GMO)
  8. Asparagus
  9. Mangos
  10. Eggplant
  11. Honeydew Melon
  12. Kiwi
  13. Cantaloupe
  14. Cauliflower
  15. Broccoli

Here’s a quick and easy way to wash veggies using baking soda:

For leafy greens

  • Fill a salad spinner with greens, then fill with water.
  • Add a teaspoon of baking soda and mix well.
  • Soak your greens for a minute, swish, dump, then rinse, and spin dry.
  • If you don’t have a salad spinner, you can add the greens, water, and baking soda to a bowl, let them soak, drain in a strainer, rinse, then pat leaves dry with a clean lint-free kitchen towel or paper towels.

How to wash fruits

Smooth skinned fruits, such as apples, nectarines, and cherries, can be washed in a baking soda bath the same way as veggies.

Berries can be rinsed under cold water in a mesh strainer, then gently patted dry with a clean kitchen towel or paper towels just before you intend to eat them.

Although your instinct may be to rinse off berries when you bring them home, doing so actually increases moisture and accelerates spoilage, microflora, and mould. Which is why it’s best to rinse them soon before you eat them.

Don’t Stress!

Simply soaking your vegetables for a few minutes or rinsing your produce in running water for at least 30 seconds will help the food you eat and serve be safe.



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