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Why You Still Need to Wash Pre-Washed Salad

If you buy a pre-washed ready to eat bag of salad leaves, do you tip straight out onto a plate – or do you thoroughly wash it first? The whole idea of bagged salad mixes is convenience, so it’s no surprise most people don’t wash.

40 Top Paleo Recipes - Quick and Easy Paleo Diet Recipes

But how do they wash the salad before they bag it? Well it turns out diluted chlorine is commonly used. The chlorine is used to kill any harmful bacteria to ensure the lettuce is safe for our consumption. Seemingly even organic produce is allowed to use a weak chlorine solution for this purpose. Whilst there is supposed to be no trace of the chlorine 24 hours after treatment, do you trust your salad to be chemical free?

With outbreaks of e-coli and salmonella, it’s not surprising the salad growers are keen to sanitise their product. With salad available all year round the pressure is on to produce a cheap product – often meaning growers don’t provide sanitary conditions for their workers – hence the contamination risk. Unfortunately sanitising salad doesn’t remove the risk of contamination, it just makes it less likely.

So what’s the answer? If pre-washed salad could still be contaminated and could contain traces of chlorine is it worth paying the price premium?

Wash your own

A far better option is to spend a fraction of the cost buying fresh, unpackaged greens. Get rid of any wilted, torn or bruised leaves and let them sit in a sink full of ice cold water for 20 minutes. Use a salad spinner to get rid of the water and roll in paper towels to get the rest of the water out. If you store in plastic bags with paper towels to absorb any remaining water, they should remain fresh for over a week in the fridge.
If you buy a pre-washed ready to eat bag of salad leaves, do you tip straight out onto a plate – or do you thoroughly wash it first? The whole idea of bagged salad mixes is convenience, so it’s no surprise most people don’t wash.

40 Top Paleo Recipes - Quick and Easy Paleo Diet Recipes

But how do they wash the salad before they bag it? Well it turns out diluted chlorine is commonly used. The chlorine is used to kill any harmful bacteria to ensure the lettuce is safe for our consumption. Seemingly even organic produce is allowed to use a weak chlorine solution for this purpose. Whilst there is supposed to be no trace of the chlorine 24 hours after treatment, do you trust your salad to be chemical free?

With outbreaks of e-coli and salmonella, it’s not surprising the salad growers are keen to sanitise their product. With salad available all year round the pressure is on to produce a cheap product – often meaning growers don’t provide sanitary conditions for their workers – hence the contamination risk. Unfortunately sanitising salad doesn’t remove the risk of contamination, it just makes it less likely.

So what’s the answer? If pre-washed salad could still be contaminated and could contain traces of chlorine is it worth paying the price premium?

Wash your own

A far better option is to spend a fraction of the cost buying fresh, unpackaged greens. Get rid of any wilted, torn or bruised leaves and let them sit in a sink full of ice cold water for 20 minutes. Use a salad spinner to get rid of the water and roll in paper towels to get the rest of the water out. If you store in plastic bags with paper towels to absorb any remaining water, they should remain fresh for over a week in the fridge.

How Safe Is Bagged Salad Really?

Despite the chlorine treatment and promises of hygiene, studies have shown that bagged salad is one of the most common culprits when it comes to foodborne illness outbreaks. The moist environment inside the bag, combined with time spent on supermarket shelves, provides the perfect breeding ground for harmful bacteria.

Even a small nick or tear in a leaf can act as an entry point for pathogens like listeria or salmonella. Once inside, bacteria are very difficult to remove—even with washing. If you absolutely must use a bagged salad, inspect the bag closely. Avoid any with condensation, damaged leaves, or with a strong odour upon opening.

Choose Seasonal and Local When You Can

One of the benefits of shopping at your local farmer’s market or even growing your own salad greens is the increased control you have over how the produce was grown and handled. Greens harvested locally are more likely to be fresher and grown in smaller-scale operations with better hygiene standards. Seasonal greens are also less likely to be forced to grow under unnatural conditions or heavily sprayed with chemicals.

When you buy direct from a grower, you can ask how the produce was washed and stored. Many small growers use fresh water only or non-chemical alternatives such as vinegar washes or UV treatments to remove dirt and reduce bacteria.

DIY Salad Mix: The Healthier Option

Why not build your own salad mix at home? Try a combination of baby spinach, rocket (arugula), cos (romaine), and fresh herbs like parsley or coriander. Wash thoroughly, dry, and store in glass containers lined with cloth or paper towel. This gives you all the convenience of a grab-and-go salad without the risk.

To make it even easier, prep several small containers or jars with a base of greens and a few toppings like shredded carrot, chopped cucumber, or nuts. Then just add dressing when you’re ready to eat. It takes just a few extra minutes to do, and you control every ingredient.

Understanding the Chlorine Residue Risk

Though industry groups insist the chlorine used in salad washing is safe and evaporates before reaching consumers, some research suggests chlorine by-products may still be present. Chlorinated compounds can potentially react with organic matter to form substances like trihalomethanes, which have raised health concerns in large quantities.

While occasional exposure is unlikely to cause harm, regular consumption of heavily processed or treated produce may contribute to long-term chemical exposure. Washing your produce at home with a mild vinegar solution (1 part white vinegar to 3 parts water) followed by a cold rinse is a simple step you can take to remove surface residues without adding more chemicals.

The Paleo Take on Convenience

From a Paleo perspective, eating whole, unprocessed, and locally sourced food is always the priority. Bagged salad might offer a quick fix, but it’s a long way from how our ancestors would have gathered and eaten greens. Investing time into washing and preparing your food is part of reconnecting with the process of eating well. It’s also more budget-friendly and significantly reduces your plastic consumption.

Final Thoughts

Next time you're tempted to toss a bag of salad into your trolley, think twice. A little preparation goes a long way toward ensuring your leafy greens are as clean, chemical-free, and nutrient-rich as possible. Washing your own greens might take a few extra minutes, but the peace of mind—and potential health benefits—are worth it.

How to you wash yours?

Clean 15… and the dirty dozen (updated list)

Unfortunately so much of the fresh produce we eat isn't subject to the growing conditions we'd like. Toxic chemicals, such as fertilisers, sewage sludge, pesticides and herbicides can be used during the growing process. Pesticide use is widespread in conventionally grown produce and certain fruit and vegetables are found to have particularly high levels of pesticide residue.

Even washing your fruit and veggies before eating won't get rid of all traces of pesticide residue. With ADHD, fertility problems, autoimmune issues, thyroid problems and certain cancers possibly linked to intake of pesticide residue, it's definitely something to be avoided.

Clean 15 Dirty Dozen Paleo Network Organic Pesticides-min

Of course, if we could we'd all grow our own produce, or at the very least buy everything organic… but in the real world it's not always possible. Every year pesticide residue levels are meausres and an updated Clean 15 and Dirty Dozen list is published. The Dirty Dozen list (which has actually now grown to 18 items!) is the high pesticide level produce – and the Clean 15 is the produce with the lowest levels of pesticides. If you have to buy non-organic, try to avoid the Dirty Dozen and pick from the Clean 15 list.

And of course, if you're buying imported produce, remember the country of origin may have a completely different pesticide regime – so try to buy local!

Here's the updated lists:

Clean 15

Asparagus
Avocado
Cabbage
Eggplant
Grapefruit
Kiwi Fruit
Mangoes
Mushrooms
Onions
Pineapple
Rock Melon
Sweetcorn
Sweet Peas
Sweet Potato
Water Melon

Dirty 18

Apples
Blueberries
Broccoli
Capsicums
Carrots
Celery
Cherries
Cucumber
Grapes
Kale
Lettuce
Nectarines
Peaches
Pears
Potatoes
Spinach
Strawberries
Zucchini

If you're on a tight budget, I can't recommend farmers markets enough – go at the end of the day and you should get some good deals on local, organic produce. Better still, start a small veggie patch – that way you'll know exactly what you're eating.

How Pesticides Impact Gut Health and Immunity

One of the lesser-discussed impacts of pesticide exposure is how it affects gut health — something central to a paleo lifestyle. The human gut microbiome plays a crucial role in immunity, digestion, and even mood regulation. Research has shown that certain pesticides can disrupt gut flora, reducing beneficial bacteria and encouraging overgrowth of less desirable strains. This microbial imbalance may contribute to leaky gut syndrome, food intolerances, and systemic inflammation.

For anyone focused on healing their gut, reducing pesticide exposure is a smart strategy. Choosing organic options, especially for items on the Dirty 18 list, helps minimise toxin load and supports better gut function. Pair this with fermented foods, bone broth and plenty of fibre-rich vegetables to build a diverse and resilient microbiome.

Understanding the Difference Between Organic and Conventional

Organic certification in Australia means that produce has been grown without synthetic pesticides, herbicides, or genetically modified organisms. Instead, organic farms use natural pest control, crop rotation, composting, and other methods that focus on soil and environmental health. Certified organic products are strictly audited and must meet Australian Certified Organic (ACO) or NASAA Organic standards.

Conventional produce, on the other hand, is grown using a wide array of chemical sprays to maximise yield, prevent spoilage, and manage pests. Even after washing, some of these residues remain on the surface — and in some cases, absorb into the flesh of the produce. That’s why certain fruits and vegetables consistently test high in pesticide levels, especially those with thin skins like berries, spinach and apples.

Washing Produce Properly

While washing won't remove all pesticide residue, doing it correctly can still help reduce your exposure. Soaking fruit and vegetables in a solution of water and vinegar (roughly 1 part vinegar to 3 parts water) for 10–15 minutes can help dislodge some residues. After soaking, scrub firm produce like cucumbers or potatoes with a vegetable brush under running water. For softer items like berries or grapes, rinse gently in a colander under cool water and dry with a clean cloth.

However, for produce on the Dirty 18 list, washing isn’t a substitute for buying organic. If budget permits, prioritise organic versions of these high-risk items whenever possible, particularly for children, who are more vulnerable to chemical exposure due to their developing bodies.

How to Shop Smart on a Budget

Eating clean doesn’t have to break the bank. By being strategic, you can make healthy, lower-pesticide choices even on a limited budget:

  • Shop seasonally: Seasonal produce is often cheaper and fresher, with less need for chemical preservation.
  • Visit farmers markets: As mentioned earlier, going at the end of the day often means steep discounts. Build relationships with local growers to ask about their farming practices — many use organic methods but aren’t certified due to cost.
  • Buy in bulk: Stock up when organic fruit and veg are on special and freeze or preserve what you can’t use immediately.
  • Grow your own: Even a few pots of herbs, spinach or cherry tomatoes can help reduce your reliance on commercial produce.
  • Use the Clean 15: These items typically carry low pesticide residues, so they’re safer to buy non-organic when needed.

Imported Produce and Hidden Risks

While the Clean 15 and Dirty 18 lists are incredibly helpful, it's also important to consider the country of origin. Different countries have vastly different regulations around pesticide use, with some permitting chemicals that are banned in Australia. Always check labels for country of origin, and favour Australian-grown produce when available.

Imported berries, grapes, apples and spinach are particularly concerning due to both high pesticide use and long storage times. When in doubt, skip imported versions of these items or go organic. Supporting local growers not only reduces your risk, but it also cuts down on food miles and supports Australian agriculture.

Environmental Consequences of Pesticides

Pesticides don’t just affect your body — they also take a heavy toll on the environment. Runoff from farms contaminates waterways, affects pollinators like bees, and damages soil ecosystems. Over time, this leads to a dependence on synthetic fertilisers and pest control, further degrading soil health and crop resilience.

Choosing organically grown produce helps support farming methods that protect the ecosystem and encourage biodiversity. These methods also tend to result in more nutrient-dense food, thanks to healthier soil and natural growth cycles.

Final Thoughts on Clean Eating

While it’s not always realistic to buy 100% organic, the Clean 15 and Dirty 18 lists offer a simple, practical guide to make safer choices when shopping. Focus on what you can do, not what you can’t. Start by switching just one or two items each week, and over time you’ll reduce your exposure to harmful chemicals while supporting your health, your family and the environment.

If you haven’t already, print out or save a copy of the updated Clean 15 and Dirty 18 lists and take them shopping. They’re a powerful tool in making better food decisions, especially when balancing health goals with a limited budget.

Have you noticed a difference in taste, quality or health when switching to organic produce? Or have you had success with growing your own? Share your experiences and tips — the more we learn from each other, the more empowered we become to eat well, safely and sustainably.

The Dirty Dozen

I’d love to grow all of my own organic fruit and vegetables.  Failing that, I’d love to buy everything organic from a really good local source.  Sadly, in the real word, financial constraints mean I can’t afford to buy all of my produce organic.  I prioritise my spending towards very good quality, grass fed, organic meat, as I feel that this is extremely important.  When it comes to buying fruit and veg, this means I just cannot buy everything organic.  I therefore have to choose a few items to buy the more expensive organic versions of, with the remainder being the cheaper non-organic versions.

Why Organic?

Organic farming is a more natural approach, free of Genetically Modified Organisms (GMO’s) and synthetic chemicals (such as herbicides, growth promoters, hormones and pesticides).  Crops are rotated and naturally good soil promoted – this produces far more nutritious produce with higher levels of vitamins, minerals, enzymes and antioxidants.  The chemicals used in non-organic farming may also remain on the fruit and vegetables we eat – some of these chemicals have been linked to cancers and nervous and endocrine problems.  These chemicals and farming methods are not Paleo or optimum for our help.  The purpose of the chemicals is to make farming more profitable.

Dirty Dozen Veggies

How to Choose?

Initially, I’ll shop around to see where I can find good quality produce at good prices.  Often certain suppliers will have good offers, or end of day reductions.

I often use the “dirty dozen” rules to decide what I should buy the organic version of – and what I am more likely to be able to get away with eating the non-organic version for.

The dirty dozen is based on testing in the US on a wide range of fruit and vegetables.  The items were tested for residual amounts of pesticides and compares, to provide a “dirty dozen” list of items that frequently contain high levels of chemicals.  The list also includes items which consistently tested with very low levels of residual chemicals.  Whilst this list was compiled in America, I think it is still of value in Australia and New Zealand, as pesticide absorption seems to be based on the structure of the plant and how porous and thick the skin is.

The Dirty Dozen

The dirty dozen produce seems to vary slightly depending on where you look, but these are commonly featured: –

  • Apples
  • Pears
  • Peaches
  • Nectarines
  • Grapes
  • Strawberries/ Blueberries
  • Cherries
  • Capsicum
  • Celery
  • Spinach
  • Lettuce
  • Potatoes

Fortunately, not eating starchy tubers, I don’t eat potatoes.  I also don’t eat much fruit, as I'm trying to minimise my sugar consumption.  This makes my “must by organic” list quite reasonable.

How much of your intake is organic?  How do you prioritise what to buy organic?

The Dirty Dozen clean 15 organic fruit vegetables paleo diet-min