Quick Reference Information


The Dirty Dozen (USA):

The fruits and vegetables containing the MOST chemicals that SHOULD be purchased organic

1Strawberries1/3 of all conventional strawberry samples contained 10 or more pesticides, whilst one sample had a whopping 22 pesticide residues.
2Spinach97% of conventional spinach samples contained pesticides, with particularly high levels of a neurotoxic insecticide called permethrin.
3NectarinesClose to 94% of nectarine samples contained two or more pesticides, with one sample containing residues of 15 pesticides.
4Apples90% of conventional apples had pesticide residues with 80% of apples tested contained diphenylamine, a pesticide banned in Europe.
5GrapesOver 96% of conventional grapes tested positive for pesticide residues, containing an average of 5 types of pesticides.
6PeachesOn average they contain four different pesticide residues and more than 99% of conventional peaches contained pesticide residues.
7Cherries30% of cherry samples contained iprodione, a pesticide not allowed in Europe. On average, 5 pesticides were detected on conventional cherries.
8PearsMore than half of conventionally grown pears tested contained 5 or more pesticides. They contained several of these pesticides in relatively high concentrations.
9TomatoesOn average, nearly 4 pesticides were detected on conventionally grown tomato. One sample contained 15 different pesticide and breakdown products.
10CeleryMore than 95% of conventional celery samples tested positive for pesticides. A maximum of 13 pesticides were detected.
11PotatoesConventional potatoes had more pesticide residues by weight than any other crop.
12CapsicumApproximately 90% of conventional capsicums sampled contained pesticides. They do contain the least pesticides on the list, however, the pesticides used tend to be more toxic to human health.

Please note, this list was produced in the USA.

Source:  www.ausnaturalcare.com.au

The Clean Fifteen (USA)

The fruits and vegetables containing the LEAST chemicals that don’t necessarily need to be purchased organic

1AvocadosFewer than 1% of conventional avocados tested positive for pesticides and only one pesticide was found on any of the 360 avocados sampled.
2Sweet CornLess than 2% of sweet corn sampled had any detected pesticide residues, however, a small amount of sweet corn is genetically modified so best to buy organic if you wish to avoid GM produce.
3Pineapples90% of conventionally grown pineapples had no detectable pesticide residues and only 5 different pesticides were found on over 350 samples.
4CabbagesOut of 700 cabbages sampled, only 2 contained more than 1 pesticide with 86% containing none at all.
5OnionsLess than 10% of conventional onions contained any pesticide residues and no more than 3 pesticides were found overall.
6Sweet Peas FrozenOnly 2 different pesticides were detected in samples with approximately 80% of conventional frozen sweet peas having no detectable pesticide residues.
7PapayasOn 80% of conventional papayas, no pesticide residues were detected. In nearly 750 samples, no more than 3 different pesticides were found.
8Asparagus90% of conventional asparagus samples had no pesticides detected with no more than 3 pesticides detected overall.
9MangoesNo pesticide residues were found on 78% percent of mango samples and only 2 types of pesticides were detected at all.
10EggplantsAbout 75% of conventional eggplants sampled were pesticide free. No more than 3 pesticides were detected on any sample.
11Honeydew MelonAbout half of the sampled conventionally grown honeydew melons had no pesticide residues. No more than 4 pesticides and breakdown products were found.
12Kiwis65% of sampled kiwi fruits had no pesticides. 6 different pesticides were found overall.
13RockmelonOnly 10% of rockmelons sampled contained more than 1 pesticide and over 60% were pesticide free.
14CauliflowerApproximately 50% of conventionally grown cauliflower contained no pesticide residues and only 3 types of pesticides were detected at all.
15Broccoli70% of broccoli samples had no pesticide residues and only 1 in 10 samples contained more than 1 pesticide.


Please note, this list was produced in the USA.

Australian list of Foods with most Pesticide Detections 2000-2011

This is the Australian dirty dozen list.  OK, its actually 20 but the USA list has gained so much popularity that I’m calling it the Australian dirty dozen list. So these are the fruits and vegetables containing the MOST chemicals that SHOULD be purchased organic. Although this list is old, it is specific to Australia.



Source: Friends of the Earth Australia www.foe.org.au

Source: NatureCare WholeFoods & Plant Based Nutrition

Source: NatureCare Wholefood & Plant-Based Nutrition

ORAC stands for Oxygen Radical Absorbance Capacity. It is a method of measuring antioxidant capacities in biological samples in vitro.

Each of the 38 remedies discovered by Dr Bach is directed at a particular characteristic or emotional state.  The list below specifies the flower and the emotional state that assists to align back to balance

  1. Agrimony – mental torture behind a cheerful face
  2. Aspen – fear of unknown things
  3. Beech – intolerance
  4. Centaury – the inability to say ‘no’
  5. Cerato – lack of trust in one’s own decisions
  6. Cherry Plum – fear of the mind giving way
  7. Chestnut Bud – failure to learn from mistakes
  8. Chicory – selfish, possessive love
  9. Clematis – dreaming of the future without working in the present
  10. Crab Apple – the cleansing remedy, also for self-hatred
  11. Elm – overwhelmed by responsibility
  12. Gentian – discouragement after a setback
  13. Gorse – hopelessness and despair
  14. Heather – self-centredness and self-concern
  15. Holly – hatred, envy and jealousy
  16. Honeysuckle – living in the past
  17. Hornbeam – tiredness at the thought of doing something
  18. Impatiens – impatience
  19. Larch – lack of confidence
  20. Mimulus – fear of known things
  21. Mustard – deep gloom for no reason
  22. Oak – the plodder who keeps going past the point of exhaustion
  23. Olive – exhaustion following mental or physical effort
  24. Pine – guilt
  25. Red Chestnut – over-concern for the welfare of loved ones
  26. Rock Rose – terror and fright
  27. Rock Water – self-denial, rigidity and self-repression
  28. Scleranthus – inability to choose between alternatives
  29. Star of Bethlehem – shock
  30. Sweet Chestnut – Extreme mental anguish, when everything has been tried and there is no light left
  31. Vervain – over-enthusiasm
  32. Vine – dominance and inflexibility
  33. Walnut – protection from change and unwanted influences
  34. Water Violet – quiet self-reliance leading to isolation
  35. White Chestnut – unwanted thoughts and mental arguments
  36. Wild Oat – uncertainty over one’s direction in life
  37. Wild Rose – drifting, resignation, apathy
  38. Willow – self-pity and resentment

Source: www.bachcentre.com

Check out our blog on soaking nuts, grains and legumes for more information


Salt/cup of nuts

Soaking Time

Drying Time

Cashews*1 teaspoon3-6 hours12-24 hours
Brazil Nuts2 teaspoon4-6 hours12-24 hours
Flaxseeds2 teaspoon7-8  hours8 hours
Pinenuts1 teaspoon7-10 hours12-24 hours
Pepitas2 teaspoon7-10 hours12 hours
Sunflower Seeds2 teaspoon7-10 hours12 hours
Hazelnuts (skinless)1 teaspoon7-12 hours12-24 hours
Macadamias1 teaspoon7-12 hours12-24 hours
Peanuts1 teaspoon7-12 hours12-24 hours
Pecans1/2 teaspoon7-12 hours12-24 hours
Walnuts1/2 teaspoon7-12 hours12-24 hours
Almonds1 teaspoon12-14 hours12-24 hours

*Cashews are susceptible to mould so they should not be soaked for more than 6 hours and should be dried rapidly in the oven at 90-120C

Check out our blog on soaking nuts, grains and legumes for more information


Acid **

Soaking time

Cooking time

Buckwheat Groats1 tablespoon7 hours3-5 minutes
Lentils1 tablespoon7-12 hours20-30 minutes
Brown rice4 tablespoons8-12 hours25-40 minutes
Kidney Beans1 tablespoon12 hoursboil 10 mins, simmer 40-60 mins
Quinoa1 tablespoon12-24 hours10-15 minutes
Steel Cut Oats1 tablespoon20-24+ hours3-5 minutes
Rolled Oats2 tablespoons20-24+ hours3-5 minutes
Oat Groats2 tablespoons20-24+ hours3-5 minutes
Chickpeas2 tablespoons24 hours1 hour

**The acidic medium ( apple cider vinegar, whey, kefir, or lemon juice) helps to neutralize the enzyme inhibitors (phytates)