What food items don’t need to be organic? Many fruits and vegetables have naturally low pesticide residues, making them safe and nutritious to buy conventionally. foods.edu.vn helps you navigate the grocery store with savvy choices, prioritizing your health and budget. By focusing on produce with minimal pesticide contamination and understanding which items truly benefit from being organic, you can make informed decisions for a healthier lifestyle and potentially save money while enjoying fresh, delicious food, all while staying informed about sustainable practices and nutritional advantages.
1. Understanding the Organic vs. Conventional Debate
Navigating the grocery store aisles can feel like a minefield of labels and claims. The choice between organic and conventional produce is a common dilemma, often fueled by concerns about pesticides, health, and cost. Let’s break down the key considerations to help you make informed decisions for yourself and your family.
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What Does Organic Mean?
Organic farming is a system of agriculture that relies on practices like crop rotation, composting, and biological pest control. According to the USDA, organic produce must be grown without synthetic pesticides, herbicides, fertilizers, or genetically modified organisms (GMOs). Organic meat, poultry, eggs, and dairy products must come from animals raised without antibiotics or growth hormones and given access to the outdoors.
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Why Choose Organic?
Many people opt for organic foods to reduce their exposure to synthetic pesticides and herbicides. Concerns exist about the potential health effects of these chemicals, particularly for children and pregnant women. Organic farming practices also tend to be more environmentally friendly, promoting biodiversity, soil health, and water conservation. A study published in the Journal of Agricultural and Food Chemistry found that organic produce often has higher levels of certain nutrients, such as antioxidants, compared to conventionally grown counterparts.
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The Drawbacks of Organic
The biggest hurdle for many families is the cost of organic food. Organic produce can be significantly more expensive than conventional options, which can strain budgets, especially for larger families. Additionally, organic doesn’t necessarily mean pesticide-free. Organic farmers can use certain approved pesticides, though these are generally derived from natural sources.
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Understanding Conventional Farming
Conventional farming relies on synthetic pesticides, herbicides, and fertilizers to maximize crop yields. While these practices can increase food production and lower costs, they can also raise concerns about environmental impact and potential health risks. Government agencies like the Environmental Protection Agency (EPA) regulate the use of pesticides in conventional farming to ensure that residue levels on food remain within safe limits.
2. The Clean Fifteen: Foods Least Likely to Be Contaminated
Every year, the Environmental Working Group (EWG), a non-profit organization dedicated to researching and advocating for human health and the environment, releases its “Shopper’s Guide to Pesticides in Produce.” This guide includes two key lists: the “Dirty Dozen,” which highlights fruits and vegetables with the highest pesticide residues, and the “Clean Fifteen,” which identifies produce with the lowest levels of contamination. Focusing on the Clean Fifteen can help you save money without significantly increasing your exposure to pesticides.
The EWG’s research involves analyzing data from the USDA’s pesticide testing program. They assess the number of pesticides found on each type of produce, as well as the concentration of those pesticides. The Clean Fifteen list represents the fruits and vegetables that consistently have the fewest detectable pesticide residues after washing.
According to the EWG, nearly 65% of Clean Fifteen fruit and vegetable samples had no detectable pesticide residue. Avocados and sweet corn were particularly clean, with less than 2% of samples showing any detectable pesticides. Just over 10% of Clean Fifteen samples had residues of two or more pesticides, and no sample from the top six items tested positive for more than three pesticides.
Here’s the 2023 list of the Clean Fifteen, starting with the least contaminated:
| Rank | Food Item | Notes |
|---|---|---|
| 1 | Avocados | Known for their thick skin, avocados naturally protect themselves from pests, reducing the need for pesticides. |
| 2 | Sweet Corn | Often genetically modified (GM) to resist pests. If you prefer to avoid GMOs, opt for organic. |
| 3 | Pineapple | Its tough outer skin provides a natural barrier against pests and reduces the need for heavy pesticide use. |
| 4 | Onions | Grow underground, naturally shielded from pests. |
| 5 | Papaya | Like corn, some papayas are genetically modified. Choose organic if you prefer to avoid GMOs. |
| 6 | Frozen Sweet Peas | Processing can reduce pesticide residues. |
| 7 | Asparagus | Naturally resistant to many pests, reducing the need for pesticides. |
| 8 | Honeydew Melon | Thick rind protects the inner flesh. |
| 9 | Kiwi | Fuzzy skin provides a protective barrier. |
| 10 | Cabbage | Layers of leaves protect the inner core. |
| 11 | Watermelon | Thick rind minimizes pesticide penetration. |
| 12 | Mushrooms | Grown indoors in controlled environments, reducing pesticide exposure. |
| 13 | Mangoes | Thick skin acts as a barrier against pesticides. |
| 14 | Sweet Potatoes | Grow underground, naturally shielded from pests and have a thick skin. |
| 15 | Carrots | Often grown in ways that minimize pesticide use and also grow underground which provides natural shielding. |
3. Deep Dive into the Clean Fifteen
Let’s explore each of these Clean Fifteen items in more detail, providing insights into their nutritional benefits and delicious ways to incorporate them into your diet.
3.1. Avocados
Avocados are a nutritional powerhouse, packed with healthy monounsaturated fats, fiber, potassium, and vitamins C, E, and K. They are incredibly versatile and can be used in a variety of dishes, from guacamole and salads to smoothies and toast toppings.
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- Nutritional Benefits: Supports heart health, aids in nutrient absorption, and promotes healthy skin.
- Delicious Ways to Eat Them:
- Avocado Toast with Burrata: Creamy burrata cheese and sliced avocado on whole-wheat toast.
- Guacamole: A classic dip made with mashed avocados, onions, tomatoes, cilantro, and lime juice.
- Avocado Smoothie: Blend avocado with spinach, banana, almond milk, and protein powder for a nutritious and filling breakfast.
3.2. Sweet Corn
Sweet corn is a summertime favorite, known for its sweet and juicy kernels. It’s a good source of fiber, vitamin C, and antioxidants. While sweet corn is generally low in pesticide residues, it’s important to note that much of the conventionally grown sweet corn is genetically modified to resist pests. If you prefer to avoid GMOs, opt for organic sweet corn.
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- Nutritional Benefits: Provides fiber for digestive health and antioxidants to protect against cell damage.
- Delicious Ways to Eat It:
- Skillet Corn: Sauté fresh corn kernels with butter, garlic, and herbs.
- Grilled Corn on the Cob: Grill corn on the cob and top with butter, salt, and pepper.
- Corn Salad: Combine grilled corn kernels with black beans, bell peppers, red onion, and a lime vinaigrette.
3.3. Pineapple
Pineapple is a tropical delight, rich in vitamin C, manganese, and bromelain, an enzyme with anti-inflammatory properties. Its tough outer skin provides a natural barrier against pests, reducing the need for heavy pesticide use.
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- Nutritional Benefits: Boosts immunity, aids digestion, and supports bone health.
- Delicious Ways to Eat It:
- Pineapple & Cucumber Salad: Combine diced pineapple, cucumber, red onion, and cilantro with a lime dressing.
- Grilled Pineapple: Grill pineapple slices and serve as a dessert or side dish.
- Pineapple Salsa: Mix diced pineapple with red onion, bell pepper, jalapeno, and cilantro for a sweet and spicy salsa.
3.4. Onions
Onions are a kitchen staple, adding flavor to a wide range of dishes. They are also packed with antioxidants and compounds that may have anti-inflammatory and immune-boosting effects. Because they grow underground, onions are naturally shielded from many pests, reducing the need for pesticide use.
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- Nutritional Benefits: Supports immune function, may help lower cholesterol levels, and contains antioxidants.
- Delicious Ways to Eat Them:
- Melting Onions: Slowly cook sliced onions in butter until they are caramelized and sweet.
- French Onion Soup: A classic soup made with caramelized onions, beef broth, and Gruyère cheese.
- Onion Rings: Breaded and fried onion rings make a delicious snack or side dish.
3.5. Papaya
Papaya is a tropical fruit known for its vibrant color and sweet, musky flavor. It’s a good source of vitamin C, vitamin A, and papain, an enzyme that aids digestion. Like corn, some papayas are genetically modified. Choose organic if you prefer to avoid GMOs.
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- Nutritional Benefits: Supports immune function, promotes healthy skin, and aids digestion.
- Delicious Ways to Eat It:
- Dulce de Papaya con Jengibre y Cúrcuma: A traditional candied papaya dessert with ginger and turmeric.
- Papaya Salad: Combine diced papaya with red onion, chili peppers, lime juice, and peanuts.
- Papaya Smoothie: Blend papaya with yogurt, banana, and honey for a creamy and refreshing smoothie.
3.6. Frozen Sweet Peas
Frozen sweet peas are a convenient and nutritious addition to any meal. They are a good source of fiber, vitamins A, C, and K, and folate. Freezing can also help preserve their nutrients.
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- Nutritional Benefits: Supports eye health, bone health, and provides essential vitamins and minerals.
- Delicious Ways to Eat Them:
- Lemony Linguine with Peas: Toss cooked linguine with peas, lemon juice, Parmesan cheese, and olive oil.
- Pea Soup: Blend cooked peas with vegetable broth, mint, and cream for a creamy and flavorful soup.
- Pea and Ricotta Salad: Combine peas with ricotta cheese, lemon zest, and olive oil for a simple and elegant salad.
3.7. Asparagus
Asparagus is a spring vegetable known for its delicate flavor and tender texture. It’s a good source of vitamins K, A, and C, as well as folate and fiber. Asparagus is naturally resistant to many pests, reducing the need for pesticides.
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- Nutritional Benefits: Supports bone health, immune function, and provides antioxidants.
- Delicious Ways to Eat It:
- Grilled Asparagus: Grill asparagus spears with olive oil, salt, and pepper.
- Roasted Asparagus: Roast asparagus in the oven with garlic and Parmesan cheese.
- Asparagus Salad: Combine asparagus with hard-boiled eggs, lemon vinaigrette, and capers.
3.8. Honeydew Melon
Honeydew melon is a refreshing and hydrating fruit, perfect for hot summer days. It’s a good source of vitamin C and potassium. Its thick rind protects the inner flesh, minimizing pesticide penetration.
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- Nutritional Benefits: Supports hydration, immune function, and electrolyte balance.
- Delicious Ways to Eat It:
- Honeydew Melon Agua Fresca: Blend honeydew melon with water and lime juice for a refreshing drink.
- Melon Salad: Combine honeydew melon with watermelon, cantaloupe, and mint for a colorful and hydrating salad.
- Prosciutto-Wrapped Melon: Wrap honeydew melon cubes with prosciutto for a sweet and savory appetizer.
3.9. Kiwi
Kiwi is a small but mighty fruit, packed with vitamin C, vitamin K, and antioxidants. Its fuzzy skin provides a protective barrier, reducing the need for pesticides.
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- Nutritional Benefits: Boosts immunity, supports blood clotting, and protects against cell damage.
- Delicious Ways to Eat It:
- Chocolate-Pistachio Kiwi: Dip kiwi slices in melted chocolate and sprinkle with pistachios.
- Kiwi Smoothie: Blend kiwi with spinach, banana, and orange juice for a vibrant green smoothie.
- Kiwi Salsa: Combine diced kiwi with red onion, jalapeno, cilantro, and lime juice for a tropical salsa.
3.10. Cabbage
Cabbage is a cruciferous vegetable known for its versatility and health benefits. It’s a good source of vitamins C and K, as well as fiber and antioxidants. The layers of leaves protect the inner core, reducing pesticide exposure.
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- Nutritional Benefits: Supports immune function, bone health, and digestive health.
- Delicious Ways to Eat It:
- Cabbage Steaks with Sun-Dried Tomato Cream Sauce: Roast thick slices of cabbage and top with a creamy sun-dried tomato sauce.
- Coleslaw: A classic salad made with shredded cabbage, carrots, and mayonnaise-based dressing.
- Cabbage Soup: A hearty and comforting soup made with cabbage, vegetables, and broth.
3.11. Watermelon
Watermelon is a summertime staple, known for its refreshing flavor and high water content. It’s a good source of vitamins A and C, as well as lycopene, an antioxidant. Its thick rind minimizes pesticide penetration.
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- Nutritional Benefits: Supports hydration, immune function, and heart health.
- Delicious Ways to Eat It:
- Watermelon, Cucumber & Feta Salad: Combine diced watermelon, cucumber, feta cheese, and mint for a refreshing salad.
- Watermelon Juice: Blend watermelon chunks for a hydrating and flavorful juice.
- Grilled Watermelon: Grill watermelon slices for a smoky and caramelized treat.
3.12. Mushrooms
Mushrooms are a unique and versatile food, prized for their earthy flavor and nutritional benefits. They are a good source of B vitamins, selenium, and antioxidants. Grown indoors in controlled environments, mushrooms have reduced pesticide exposure.
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- Nutritional Benefits: Supports immune function, nerve function, and provides antioxidants.
- Delicious Ways to Eat Them:
- Roasted Mushrooms with Brown Butter & Parmesan: Roast mushrooms with brown butter, garlic, and Parmesan cheese.
- Mushroom Soup: A creamy and flavorful soup made with mushrooms, vegetable broth, and cream.
- Stuffed Mushrooms: Fill mushroom caps with breadcrumbs, herbs, and cheese, then bake until tender.
3.13. Mangoes
Mangoes are a tropical fruit known for their sweet and juicy flesh. They are a good source of vitamins A and C, as well as fiber and antioxidants. Their thick skin acts as a barrier against pesticides.
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- Nutritional Benefits: Supports immune function, eye health, and digestive health.
- Delicious Ways to Eat It:
- Mango & Avocado Salad: Combine diced mango, avocado, red onion, and lime juice for a refreshing salad.
- Mango Smoothie: Blend mango with yogurt, banana, and orange juice for a tropical smoothie.
- Mango Salsa: Mix diced mango with red onion, bell pepper, jalapeno, and cilantro for a sweet and spicy salsa.
3.14. Sweet Potatoes
Sweet potatoes are a nutritious and versatile root vegetable, packed with vitamins A and C, as well as fiber and antioxidants. They grow underground, naturally shielded from pests, and have a thick skin.
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- Nutritional Benefits: Supports eye health, immune function, and provides sustained energy.
- Delicious Ways to Eat Them:
- Hasselback Sweet Potatoes with Garlic-Yogurt Sauce: Slice sweet potatoes thinly and roast them with garlic and a creamy yogurt sauce.
- Sweet Potato Fries: Cut sweet potatoes into fries and bake or fry until crispy.
- Sweet Potato Soup: Blend cooked sweet potatoes with vegetable broth, ginger, and coconut milk for a creamy and flavorful soup.
3.15. Carrots
Carrots are a root vegetable known for their vibrant color and sweet flavor. They are an excellent source of vitamin A, as well as fiber and antioxidants. Carrots are often grown in ways that minimize pesticide use and grow underground which provides natural shielding.
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- Nutritional Benefits: Supports eye health, immune function, and provides antioxidants.
- Delicious Ways to Eat Them:
- Cumin-Roasted Carrots with Dill Yogurt Sauce: Roast carrots with cumin and serve with a refreshing dill yogurt sauce.
- Carrot Soup: Blend cooked carrots with vegetable broth, ginger, and coconut milk for a creamy and flavorful soup.
- Carrot Salad: Combine shredded carrots with raisins, walnuts, and a lemon-tahini dressing.
4. The Dirty Dozen: When Organic Matters Most
On the other end of the spectrum is the “Dirty Dozen,” a list of fruits and vegetables that tend to have the highest levels of pesticide residues. According to the EWG, more than 90% of samples of strawberries, apples, cherries, spinach, nectarines, and grapes tested positive for residues of two or more pesticides. When possible, it’s best to buy these items organic to minimize your exposure to pesticides.
Here’s the 2023 Dirty Dozen list:
- Strawberries
- Spinach
- Kale, Collard Greens & Mustard Greens
- Peaches
- Pears
- Nectarines
- Apples
- Grapes
- Bell Peppers & Hot Peppers
- Cherries
- Blueberries
- Green Beans
5. Smart Shopping Strategies
Beyond the Clean Fifteen and Dirty Dozen lists, here are some additional strategies for making smart choices at the grocery store:
- Wash Your Produce: Washing fruits and vegetables under running water can help remove dirt, bacteria, and pesticide residues. The FDA recommends washing produce even if you plan to peel it, as dirt and bacteria can transfer from the peel to the edible portion when you cut into it.
- Peel When Possible: Peeling fruits and vegetables can remove pesticide residues that may be present on the skin. However, keep in mind that peeling also removes valuable nutrients, such as fiber and vitamins, that are often found in the skin.
- Buy Local: Purchasing produce from local farmers markets or farm stands can give you access to fresher, seasonal produce that may have been grown with fewer pesticides. Talk to the farmers about their growing practices to learn more about how they manage pests and diseases.
- Consider Frozen: Frozen fruits and vegetables can be just as nutritious as fresh, and they often cost less. Freezing can also help preserve nutrients and extend the shelf life of produce.
- Grow Your Own: Starting a garden can be a rewarding way to grow your own organic fruits and vegetables. Even a small container garden on a balcony or patio can provide you with fresh herbs, tomatoes, and other produce.
- Read Labels Carefully: Look for the USDA Organic seal on produce to ensure that it meets organic standards. Also, be aware of other labels, such as “natural” or “pesticide-free,” which may not have the same strict regulations as the organic label.
6. Debunking Common Myths About Organic Food
With so much information available, it’s easy to get confused about organic food. Let’s debunk some common myths:
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Myth: Organic food is always healthier.
While some studies suggest that organic produce may have higher levels of certain nutrients, the nutritional difference between organic and conventional food is generally small. The most important thing is to eat a variety of fruits and vegetables, regardless of whether they are organic or conventional.
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Myth: Organic food is pesticide-free.
Organic farmers can use certain approved pesticides, though these are generally derived from natural sources. However, the levels of pesticide residues on organic food are typically much lower than on conventional food.
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Myth: Organic food is always more expensive.
While organic food can be more expensive than conventional options, there are ways to save money, such as focusing on the Clean Fifteen, buying in season, and shopping at farmers markets.
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Myth: Washing produce removes all pesticide residues.
Washing produce can help remove some pesticide residues, but it may not remove all of them, especially if the pesticides have been absorbed into the fruit or vegetable. Peeling produce can remove more residues, but it also removes valuable nutrients.
7. Health Benefits and Environmental Impact
Choosing between organic and conventional foods involves considering both the health benefits and the environmental impact. While organic farming often leads to reduced pesticide exposure and enhanced soil health, conventional farming can be more efficient in terms of yield and cost. Balancing these factors can help consumers make informed choices that align with their values and needs.
7.1 Health Benefits of Organic Foods
Organic foods are often perceived as healthier due to the reduced use of synthetic pesticides and fertilizers. Studies suggest that consuming organic produce can lower the levels of pesticide residues in the body. Additionally, some research indicates that organic crops may have higher levels of certain nutrients, such as antioxidants. For example, a study published in the British Journal of Nutrition found that organic crops had significantly higher concentrations of antioxidants compared to their conventional counterparts.
However, it’s important to note that the overall nutritional differences between organic and conventional foods are often modest. The primary health benefit of choosing organic is the reduction in exposure to synthetic chemicals, which can be particularly important for vulnerable populations such as children and pregnant women.
7.2 Environmental Impact of Organic Farming
Organic farming practices are generally considered more environmentally friendly than conventional farming. Organic farming promotes biodiversity, enhances soil health, and reduces water pollution. By avoiding synthetic pesticides and fertilizers, organic farmers minimize the negative impacts on beneficial insects, wildlife, and aquatic ecosystems.
According to the Rodale Institute, organic farming can sequester carbon in the soil, helping to mitigate climate change. Their research has shown that organic farming systems can store significantly more carbon in the soil compared to conventional systems. This can lead to improved soil fertility, increased water retention, and reduced greenhouse gas emissions.
7.3 Conventional Farming Practices
Conventional farming relies on synthetic pesticides, herbicides, and fertilizers to maximize crop yields. While these practices can increase food production and lower costs, they can also have negative environmental consequences. The overuse of synthetic fertilizers can lead to nutrient runoff, which pollutes waterways and contributes to the formation of dead zones in coastal areas.
Pesticide use can also harm beneficial insects, such as bees and butterflies, which play a crucial role in pollination. The Environmental Protection Agency (EPA) regulates the use of pesticides in conventional farming to minimize these risks, but concerns remain about the long-term impacts on human health and the environment.
7.4 Balancing Health and Environmental Concerns
When deciding between organic and conventional foods, it’s important to consider both the health benefits and the environmental impact. For items on the Dirty Dozen list, choosing organic can significantly reduce your exposure to pesticides. For items on the Clean Fifteen list, conventional options are generally safe and may be more budget-friendly.
Supporting local and sustainable farming practices can also help reduce your environmental footprint. By buying local produce, you can reduce transportation emissions and support farmers who are committed to responsible land management.
8. Impact of Washing and Peeling Produce
Washing and peeling produce are common practices aimed at reducing pesticide residues and contaminants. While these methods can be effective to some extent, it’s important to understand their limitations and proper techniques.
8.1 Effectiveness of Washing
Washing produce under running water can help remove dirt, bacteria, and some pesticide residues. The FDA recommends washing all produce, even if you plan to peel it, to prevent the transfer of contaminants from the peel to the edible portion.
According to a study by the University of California, washing produce for 1-2 minutes under running water can remove up to 80% of surface pesticide residues. However, washing is less effective for pesticides that have been absorbed into the fruit or vegetable.
8.2 Peeling Produce
Peeling produce can remove pesticide residues that may be present on the skin. However, peeling also removes valuable nutrients, such as fiber and vitamins, that are often found in the skin. For example, the skin of an apple contains a significant amount of fiber and antioxidants.
When deciding whether to peel produce, consider the type of fruit or vegetable and the potential loss of nutrients. For items with thick, inedible skins, such as avocados and pineapples, peeling is a practical way to reduce pesticide exposure. For items with thin, edible skins, such as apples and cucumbers, washing may be a better option to retain nutrients.
8.3 Proper Washing Techniques
To maximize the effectiveness of washing, follow these tips:
- Use cool or lukewarm running water.
- Wash produce for 1-2 minutes.
- Use a clean vegetable brush to scrub firm fruits and vegetables, such as apples, potatoes, and carrots.
- Dry produce with a clean cloth or paper towel.
- For leafy greens, rinse each leaf individually under running water.
8.4 Additional Tips
- Soaking produce in a mixture of water and vinegar can also help remove pesticide residues. Use a ratio of 1 part vinegar to 3 parts water and soak for 15-20 minutes.
- Commercial produce washes are available, but they may not be more effective than washing with water alone.
- Always wash your hands before and after handling produce to prevent the spread of bacteria.
9. Understanding PLU Codes: Organic, Conventional, and GMO
Price Look-Up (PLU) codes are small stickers on fruits and vegetables that provide information about how the produce was grown. These codes can help you quickly identify organic, conventional, and genetically modified (GMO) produce.
9.1 What are PLU Codes?
PLU codes are four- or five-digit numbers assigned to different types of produce. These codes are used by retailers to track inventory and pricing. They also provide consumers with information about the origin and growing method of the produce.
9.2 Identifying Organic Produce
Organic produce is typically identified by a five-digit PLU code that begins with the number 9. For example, an organic apple might have a PLU code of 94135.
9.3 Identifying Conventional Produce
Conventional produce is typically identified by a four-digit PLU code that begins with the number 4. For example, a conventional banana might have a PLU code of 4011.
9.4 Identifying GMO Produce
Genetically modified (GMO) produce is typically identified by a five-digit PLU code that begins with the number 8. However, this labeling is not consistently used, and many GMO products do not have a PLU code that identifies them as such.
9.5 Limitations of PLU Codes
It’s important to note that PLU codes are not always accurate or reliable. Some retailers may not consistently use PLU codes, and some products may be mislabeled. Additionally, the use of PLU codes to identify GMO produce is not mandatory in the United States.
9.6 Additional Resources
For more information about PLU codes and produce labeling, consult the following resources:
- The Produce Marketing Association (PMA)
- The Environmental Working Group (EWG)
- The United States Department of Agriculture (USDA)
10. Delicious Recipes Featuring Clean Fifteen Foods
Now that you know which foods are least likely to be contaminated, let’s explore some delicious and easy-to-make recipes featuring the Clean Fifteen.
10.1 Avocado and Mango Salad
This refreshing salad combines the creamy texture of avocado with the sweetness of mango, creating a perfect balance of flavors.
Ingredients:
- 2 avocados, diced
- 1 mango, diced
- 1/4 red onion, thinly sliced
- 1/4 cup chopped cilantro
- 2 tablespoons lime juice
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the avocados, mango, red onion, and cilantro.
- Drizzle with lime juice and season with salt and pepper.
- Gently toss to combine.
- Serve immediately or chill for later.
10.2 Grilled Pineapple with Coconut Ice Cream
This simple dessert is a tropical delight, perfect for summer barbecues.
Ingredients:
- 1 pineapple, peeled, cored, and sliced into rings
- 2 tablespoons coconut oil, melted
