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Eating organic food reduces exposure to pesticides, artificial preservatives and chemicals. Organic foods are produced using sustainable ingredients and processes that have a lower impact on the planet than traditionally produced foods. A number of nuts and seeds are great for the body but are often harvested and packaged under unsafe conditions and preserved using artificial chemicals. These pesticides, which include endosulfan, cyfluthrin, phosmet, atrazine, and diazinon, enter nuts and seeds that have no outer shell or are eaten with their shell or seed casing intact.

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Almonds

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Like all nuts, almonds are nutrient power houses that contain essential fatty acids necessary for human health. They also easily absorb the pesticides used during traditional farming because of their high oil content.

Sunflower Seeds

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These seeds are often packaged salted and produced using chemical fertilizers and pesticides. Like almonds, their high fat and oil content makes them sponges for chemicals. Only organically grown, chemical-free sunflower seeds offer all the health benefits without any hidden extra ingredients.

Pumpkin Seeds

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Thought to aid in prostate health, pumpkin seeds are a great source of zinc, iron, magnesium and other essential minerals. The Journal of Agricultural and Food Chemistry states that pumpkin seeds contain a high amount of phytosterols, which reduce cholesterol and help protect against carcinogens that cause cancer. Organic pumpkin seeds would not contain any carcinogenic pesticides that could deter from the other health benefits of these seeds.

Walnuts

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Because of their number of harmful pests, walnuts are usually saturated in pesticides during the traditional growing process. They often receive much more chemical treatments than other nuts and seeds. Organic walnuts are produced without these chemicals and pesticides.

Pine Nuts

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Pine nuts are apt to go stale quickly, especially if organic and without chemical treatment. There are very high sources of protein.

Sesame Seeds

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Full of protein, calcium, iron and zinc, sesame seeds are grown in Africa and Asia where use of pesticides is not as strictly monitored as in the United States. Choosing organic sesame seeds avoids ingesting unknown amounts of trace chemicals.

Things You\’ll Need

• 9 glass canning jars, pint size

• 13 pounds cherry tomatoes

• Large stockpot or boiling water canner

• Bowl of cold water

• Citric acid or lemon bottled juice

• Salt

• Canning rack

Canning is a popular way to preserve food, especially when you have grown an abundance of vegetables or would like to enjoy certain foods later on in the year. When you can cherry tomatoes, you process and seal them in an air-tight container to prevent bacterial growth. Because tomatoes are so acidic, the USDA's National Center for Home Food Preservation recommends adding lemon juice or citric acid to each jar of cherry tomatoes to develop the correct pH to help reduce the risk of botulism.

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Step 1

Wash the cherry tomatoes.

Step 2

Boil water. Dip the cherry tomatoes in the boiling water for up to 60 seconds, or until the skins split. Then, immediately place the tomatoes in cold water.

Step 3

Remove the skins from the cherry tomatoes.

Step 4

Add one quarter tsp. of citric acid or one tbsp. of bottled lemon juice to each jar.

Step 5

Add one tsp. of salt to each jar.

Step 6

Fill the jars with the peeled cherry tomatoes. Leave a one-half-inch gap between the tomatoes and the top of the jar.

Step 7

Place boiling water over the cherry tomatoes. Leave a one-half-inch gap between the tomatoes and the top of the jar. Place the lids on the jars.

Step 8

Place the jars in the canning rack and into a large stockpot or boiling water canner. Pour water into the pot until the water is two inches above the jars. Remove the jars and let the water come to a boil over high heat.

Step 9

Carefully lower the jars of cherry tomatoes into water when the water reaches 140-degrees. Cover the pot and allow the cherry tomatoes to boil for at least 40 minutes.

Step 10

After the jars are done boiling, turn off the heat on the stove and remove the lid from the pot. Let the jars of cherry tomatoes sit in the pot for an additional five minutes.

Step 11

Carefully remove the jars from the pot. Place them on a towel, an inch apart, and allow them to cool for at least 12 hours at room temperature.

Tip

Make sure the jars have at least two inches of water over them while they are boiling. Add additional boiling water to the pot if needed.

If you live at an altitude of sea level to 1,000 feet, boil the jars of cherry tomatoes for 40 minutes.

If you live at an altitude of 1,001 to 3,000 feet, boil the jars of cherry tomatoes for 45 minutes.

If you live at an altitude of 3,001 to 6,000 feet, boil the jars of cherry tomatoes for 50 minutes.

If you live at an altitude above 6,000 feet, boil the jars of cherry tomatoes for 55 minutes.

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Move over guacamole. From breakfast through dinner and even dessert, we've got eight fresh ideas for adding more avocados to your day.

Image Credit: Anna_Shepulova/iStock/GettyImages 2 of 9

Avocado Tuna Melt

Instead of mayonnaise, use a mashed avocado for the creamiest tuna melts. Try this combination to make two no-mayo tuna melts: Mix 1/2 mashed avocado, 1 can tuna, 1 tablespoon mustard, and a pinch of salt and pepper. Place a scoop of your tuna mixture between 2 pieces of buttered bread plus a slice of cheese, spinach and sliced tomatoes. Toast in a skillet until the cheese is melted, flipping once.

Image Credit: Charity Curley Mathews, founder of Foodlets.com 3 of 9

Citrus Avocado Dip for Roasted Vegetables

Any roasted vegetable becomes even more tasty when you add dip. In a food processor, combine: 1 ripe avocado, 1/2 cup plain yogurt, 1/2 cup olive oil, juice of 3 lemons, 1 teaspoon salt, 1/2 teaspoon pepper and fresh cilantro. Want to turn it into a salad dressing? Add another 1/2 cup of oil plus the juice of one more lemon for a thick and creamy dressing. Tip: Veggies like these sweet potatoes cook in about 25 minutes at 425 degrees Fahrenheit, slathered with olive oil and a sprinkle of salt. Finish by broiling for 2 minutes.

Image Credit: Charity Curley Mathews, founder of Foodlets.com 4 of 9

Avocado Cucumber Salad

Ditch the greens in your next salad and replace them with the rich texture of a ripe avocado. This salad is made from: 1 ripe avocado, 1 English cucumber, 1 pint of cherry tomatoes, 1/3 red onion tossed with a lime vinaigrette (lime juice, olive oil, salt and pepper).

Image Credit: Charity Curley Mathews, founder of Foodlets.com 5 of 9

Baked Eggs in Avocado

Double up on your omega acids at breakfast by scooping out an avocado. Crack an egg into each half, sprinkle shredded cheese, salt and pepper on top and bake for 15 minutes at 425 degrees Fahrenheit. A muffin pan will stabilize your avocado halves in the oven, and use non-stick spray on any areas where egg may spill for easy cleanup.

Image Credit: Charity Curley Mathews, founder of Foodlets.com 6 of 9

Double Chocolate Avocado Cookies

These soft and fudgy cookies come together with only a handful of ingredients–and none of them is flour: 1 mashed avocado, 1/2 cup cocoa powder, 1/2 cup sugar, 1 egg, 1/2 teaspoon baking soda and 1/2 cup chocolate chips. Combine everything and drop onto a lined baking sheet. Bake for 8 to 10 minutes at 350 degrees Fahrenheit. Note: These cookies won't spread out in the oven, so flatten them with a spoon before baking.

Image Credit: Charity Curley Mathews, founder of Foodlets.com 7 of 9

Avocado Hummus

Take your homemade hummus to the next flavor level by adding a ripe avocado. Try this mixture in a food processor: 1 can chick peas, 1 garlic clove, 1 teaspoon salt, 1/2 teaspoon pepper, 1/4 cup olive oil.

Image Credit: Charity Curley Mathews, founder of Foodlets.com 8 of 9

Avocado Smoothie

Your morning smoothie will only get creamier (and possibly healthier) by adding even half an avocado. This combination is a delicious way to start the day: 1 cup baby spinach, 1/2 banana, 1/2 avocado, 1/2 cup frozen pineapple and enough coconut water to liquify, about 1/2 cup. Note: This smoothie also makes a delicious popsicle. Just pour into popsicle molds and freeze for 4 hours.

Image Credit: Charity Curley Mathews, founder of Foodlets.com 9 of 9

Basil Avocado Pesto

Homemade pesto gets a flavor boost by adding avocado. In a food processor combine 1 1/2 cups fresh basil (packed tightly), 1/2 avocado, 1/2 cup olive oil, 3 tablespoons pine nuts, juice of 1 lemon, 1/2 teaspoon salt, 1/2 teaspoon pepper and 1/3 cup shredded parmesan cheese. Serve over pasta with freshly cut tomatoes. Tip: No pine nuts? Walnuts work perfectly as a substitute.

Image Credit: Charity Curley Mathews, founder of Foodlets.com

Roasting stone fruit is a wonderful and easy method for transforming summer produce into something truly special. Peaches and plums are the perfect candidates for roasting because, with just a little time spent in the oven, these beautiful pieces of fruit become tender, juicy, extremely flavorful treats. You can spoon them over ice cream, yogurt, pancakes, and so much more. And with this recipe, you'll be enjoying these in no time.

final Image Credit: Kristan Raines

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Things You\’ll Need

• 1 1/2 lb peaches and plums

• 2 tablespoons lemon juice

• 3 to 4 tablespoons granulated sugar

• 8 x 8-inch square baking pan

Step 1

Heat oven to 400°F. Halve the peaches and plums, remove their pits, and quarter them.

Prepping fruit Image Credit: Kristan Raines

Tip

It's important to cut the fruit into pieces that are similar in size, so if you have larger pieces of fruit cut them into eighths. For smaller pieces, simply cut them in half.

Fruit tossed in lemon juice and sugar Image Credit: Kristan Raines

Step 2

Place the prepared fruit in the baking pan, add the lemon juice and sugar, and toss well to coat. Place pan in the oven and bake for about 20 to 25 minutes or until the fruit is fork-tender, but still maintains its shape.

Tip

To keep your fruit extra juicy, brush the peaches and plums with the juices from the pan halfway through the baking time with a pastry brush.

Step 3

Let the roasted peaches and plums cool slightly before serving. Serve over yogurt or ice cream and enjoy!

final Image Credit: Kristan Raines

Tip

Store leftovers in a sealable container (once cooled to room temp) and store in the fridge for up to 3 days.