The benefits of organic & how to make the switch
Table of Contents
Introduction
Why organic?
What is organic food?
11 Reasons organic food is
healthier for people & planet.
The True cost of food
How to go organic: making Seasonal shopping guide Vegetable butchery
organic budget-friendly Recipe: Crispy Onion and Carrot
Organic pantry swaps Recipe: Apple Cinnamon Granola Fritters with Cumin Yogurt
(promo code!) with Hazelnuts and Cranberries Easy print recipes
Recipe: Maple Storing fruits & veggies Fruit & veggie storage guide
Spiced Apple Butter to make them last
Recipe: Creamy Cashew
o a page
clicK to jump t Cauliflower Gratin
!se
shop o5r organics promo Code:
pantry product ORGANIC
Introduction
The wonderful thing about food is you
get three votes a day: every one of them
has the power to change the world.
- Michael Pollan

YoUr fork & yoUr wallet

are yoUr most poWerful
TooLs for chanGe.
Every time you grocery shop, youre
changing the world for the better - you
shop with your values and you vote
with your wallet.

at naTures pD we beLieVe
in Ge poWer of orGaNic food
And if youre reading this ebook were guessing that youre at
least a little interested in the organic food movement too.
This ebook is divided into two sections: the first is designed
to give you more information about organic food and farming
(the why), while the second section provides practical tips for
making a successful switch to organic food (the how).
1
choosing organic food...
...means having confidence in knowing how your food was
grown and prepared, while leaving the earth better than you
found it. We explain the difference between organic and
non-organic food in the infographics on the next page.

2
Whatis organiC fooN?

NATURAL

3
MaKing Ge sWitCh Toxic pesticides are kept Organic farming produces Organic food GMOs are
To orGaNic fooD out of the soil and our food more nutrient-rich food usually tastes better! NEVER used
might be a work in progress for you, Healthy soil is nurtured Nurtures healthier Monocropping Super strains
and to keep you motivated weve like it would be in nature communities and isnt typically used dont occur
compiled a variety of simple, easy-to- farm lifestyles
remember reasons that organic food
and farming is better for our health Organics represent the Organic plants protect Organic farming
and the health of the planet. true cost of food precious pollinators protects our oceans

4
Ge priCiNg you see at Ge groCery
sTore does not teLl Ge whoLe story
The equation food producers use to arrive at a retail price
is often offset by subsidies (direct or indirect) and ignores
broader costs that are ultimately not picked up not by
the consumer or the producer individually, but by all of us
collectively.
In his 2010 TED Talk, Chef Dan Barber said of modern
industrial agriculture, "We should call it what it is: a
business in liquidation." The conventional agriculture model
operates without a savings account, spending beyond its
resources to create a product it sells at a discounted price.
You can help make a difference. Consider these costs when
you find yourself with the choice between pricier food
from a sustainable system (that promotes land & water
conservation, pollinator and wildlife habitat, and species
diversity) and cheaper food from the industrial system.
5
 ORganic food is healGier for
our bodies aT Ge Planet
however it can be difficult to make the switch because of real - and imagined -
higher grocery costs or availability. To help ease the transition - and impact on your
wallet - to organic, weve compiled our best tips for going organic in a lasting way.

MaKe It work for yoUr budget

Compare Prices. Organic food
can sometimes save you money
depending on the item, where you
shop, the quantity youre buying in or
the brand.
Shop online. Items like coconut oil,
nuts and grains can often be found
cheaper online. Keep an eye out for
promo codes and opt for larger orders
and no delivery fee.
Shop at the Local Farmers Market.
With reduced overhead and seasonal
ingredients, food can be up to 40%
cheaper!
Use Coupons. Follow your favourite
organic brands on social & subscribe
to their mailing lists. Keep an eye out
for promotions & deals.
Freeze & Preserve. When prices
go down - stock up. But dont let
anything go to waste
freeze your fruits & preserve
what you can.
Buy in Bulk. Get acquainted with the
bulk bins at your local store major
savings can be found here compared !se
to pre-bagged & branded items. promo Code:
Grow your own! Get monthly organic ORGANIC
gardening instructions by subscribing
to the Natures Path newsletter. 6
 We love fresh, Vibrant organic fruits and veggies
but what about those everyday, standby
ingredients hiding in your pantry? Its the
perfect time to take stock of your cupboards
and pantry shelves and make a few strategic
organic food swaps.
Grains Beans & legumes
Go for: brown and white rice, large flake rolled oats, Go for: black beans, chick peas,
quick oats, quinoa, whole grain cereal, kidney beans, lentils
pastas and popcorn No go: BPA cans (look for BPA-free or glass)
No go: low quality, conventional, GMO varieties
sweetener
Nuts & seeds
Go for: pumpkin seeds, chia seeds, flax seeds,
Go for: fair trade organic coconut sugar,
honey, maple syrup and dried fruits
almonds, pecans, nut butters No go: white sugar
No go: overly salted or sugar-coated varieties
flours & baking ingredients
Go for: organic, unbleached, and/or
Unpack your whole pantry and sort things into
keep, compost or give-away piles. Switching
outdated, refined, and non-organic ingredients for
their healthier, organic counterparts is a fantastic
way to make organic food a part of every meal.
sprouted grain flours
No go: bleached or white varieties
Seasonings & Spices
Go for: organic spices, apple cider
vinegar, tamari, balsamic vinegar, etc.
No go: cheap imitation spices
that could contain fillers !se
Beverages promo Code:
Go for: Organic fair trade ORGANIC
coffee beans and tea
7
 Maple spiCed aPple butter
Apple butter is applesauce that is cooked down for a few hours, reducing it to a
thick and caramel like spread with a very concentrated and beautiful apple flavour.
Delicious smeared on toast, or as a topping for oatmeal, waffles or pancakes.

InGreDients
3 pounds apples,peeled,
cored and chopped into
bit sized pieces
3 thin slices of fresh ginger
5 cardamom pods
timings
1 star anise Yield: 2 cups
cup apple cider (juice) Prep: 15 mins
cup maple syrup, 1 Tbsp Cooking: 2 - 2 hours
lemon juice Total: 2 - 2 hours
2 cinnamon sticks

8
there is m5cH to be said for enjoying prod5ce in season
Eating out of season is certainly better than If you are the experimental type, you can have
going without fruits and vegetables, but there is a lot of fun by focusing on in-season produce.
much to be said for enjoying produce in season. In North America, certain fruits and vegetables
The produce tastes better, is fresher has higher arent in season year-round.
nutritional content and its cheaper.

Year-ro5nd fruits & veggies January fruits & veggies:

- Apples - Asparagus
- Carrots - Cabbage
- Potatoes - Green peas
- Snow peas - Mustard
- Squash - Navel oranges
- Avocados

9
 aPple cinnaMon granoLa wiG
HaZelnuts & cranberries
You will most likely have all the ingredients in your pantry to make this naturally sweetened
granola. Feel free to swap whatever dried fruits, nuts and seeds you have on hand.

InGreDients timings
4 cups rolled oats cup coconut oil tsp vanilla extract Yield: 8 cups
1 cup hazelnuts, 1/3 cup unsweetened cup dried Prep: 15 mins
chopped applesauce cranberries Cooking: 30 - 35 mins
1 cup sunflower seeds 1/3 cup maple syrup cup dried apples, Total: 45 - 50 mins
1 tsp cinnamon 2 Tbsp apple chopped
tsp salt cider or water 1 cup puffed rice

10
make The most of your fresh
organic fr5its and veggies
Tossing out turned produce from the depths of your crisper drawer is
not only adds to the food waste issue but to your organic grocery budget.
To make the most of your fresh organic fruits and veggies, heres a cheat sheet
of expirations and storage tips. These are also good to keep in mind as some
produce naturally lasts much longer than others which might make great
choices when switching to organic.

get
the Easy
full Print
guide pages

11
Creamy Cashew Ca5liflower Gratin
A plant-based take on a traditional cauliflower gratin, using the whole cauliflower from stalk to
leaves and a rich,creamy cashew-based sauce.

ingredients
Gratin black pepper Topping
2 cups cashews, soaked for a 1 x 3 pound head cauliflower 1 cup Mesa Sunrise cereal
minimum of 4 hours (reserve the leaves and stalk) cup sunflower seeds
1 cups water 1 small leek, halved lengthwise 2 Tbsp olive oil
5 Tbsp nutritional yeast and thinly sliced 1 Tbsp nutritional yeast
cup lemon juice 1 tsp fresh thyme, chopped 1 clove garlic
1 clove garlic 1 clove garlic, minced tsp salt
1 Tbsp olive oil 1 Tbsp olive oil Pinch of chili flakes
3/4 tsp salt Pinch of salt
A few grinds of fresh cracked

timings
Yield: 6 - 8 servings
Prep: 25 - 30 mins
Cook: 25 mins
Total: 50 - 55 mins+ 4 hrs
for soaking cashews

12

Cauliflower leaves roast the cauliflower
leaves just like kale chips or chop and puree in soup.
Corn husksmake tamales out of the corn
husks or use them in a veggie stock.
Radish greenssaut with olive oil and garlic.
Have you heard of vegetable buTcheRy?
Its a trend that takes into account the whole reduce food waste which is not only key to
vegetable, without wasting a thing.
Here are some ideas for how to get on the
modern day vegetable butchery trend and
Potato peels repurpose the peels roasted
with olive oil, salt and pepper for a homemade chip.
Beet greens wash thoroughly and then
saute with spices
Carrot tops blanch carrot top greens, juice,
saute or even blend into a tasty carrot top pesto.
environmental sustainability but also to your
organic food budget.
Kale stems juice your leftover kale stems or
toss into your pot of homemade veggie stock.
To get you started using veggies from root to stem
try the Crispy Onion and Carrot Fritters with Cumin
Yogurt recipe on the next page.
13
 Crispy Onion & Carrot
fritters with Cumin Yogurt
Light, crispy vegetables fritters made with staple winter storage
vegetables, spiced up with warm Indian flavours. Perfect for a snack
or appetizer or as a light lunch with a salad or bowl of lentil soup.

ingredients
Cumin Yogurt Sauce (cornmeal) and leaves chopped
cup plain yogurt tsp baking powder jalapeno, seeded
tsp ground cumin 1 tsp salt and finely chopped
1 Tbsp lemon juice 1 tsp ground cumin 2 cloves garlic, minced
2 Tbsp finely chopped 1 tsp fennel seeds 1 tsp fresh ginger, minced
cilantro tsp turmeric Coconut oil for frying
tsp salt 1 tsp lemon juice
Onion and Carrot
Fritters 2
7- 8 tablespoons water
cups thinly sliced yellow timings
Yield: 20 - 24 fritters
cup + 2 Tbsp chickpea onion (1 large onion)
1 cup grated carrot Prep: 20 mins
flour
(2 small-medium carrots) Cook: 20 - 25 mins
cup corn grits
2 Tbsp cilantro, stems Total: 40 - 45 mins

14
 Maple spiCed aPple butter
Apple butter is applesauce that is cooked down for a few hours, reducing it to a
thick and caramel like spread with a very concentrated and beautiful apple flavour.
Delicious smeared on toast, or as a topping for oatmeal, waffles or pancakes.
InGreDients
3 pounds apples,peeled,
cored and chopped into
bite sized pieces
3 thin slices of fresh ginger
5 cardamom pods
1 star anise
cup apple cider (juice)
cup maple syrup, 1 Tbsp lemon juice
2 cinnamon sticks
Directions:
1. Place the cardamom pods, star anise and
ginger onto a small piece of cheesecloth,
tie up the corners with a piece of kitchen string
to create a little pouch. (to avoid
fishing around for them later)
2. Add the spice bundle, chopped apples, apple
cider, maple syrup, lemon juice, and cinnamon
sticks to a medium sized pot.
3. Place the lid on the pot and bring to a boil
over medium high heat. Lower head to medium
low and simmer for 30 - 35 minutes with the
lid slightly ajar. Cook until the apples are soft
and beginning to break down. Be sure to give it
a stir every 10 minutes or so, to avoid sticking.
Once the apples are cooked, take the pot off
the heat and remove the spice bundle and
cinnamon sticks.
aPple cinnaMon granoLa wiG
HaZelnuts & cranberries
You will most likely have all the ingredients in your pantry to make this naturally sweetened
granola. Feel free to swap whatever dried fruits, nuts and seeds you have on hand.
timings
Yield: 2 cups InGreDients timings
Prep: 15 mins 4 cups rolled oats /
1 3 cup maple syrup Yield: 8 cups
Cooking: 2 - 2 hours 1 cup hazelnuts, chopped 2 Tbsp apple cider or water Prep: 15 mins
Total: 2 - 2 hours 1 cup sunflower seeds tsp vanilla extract Cooking: 30 - 35 mins
1 tsp cinnamon cup dried cranberries Total: 45 - 50 mins
tsp salt cup dried apples, chopped
cup coconut oil 1 cup puffed rice
1/3 cup unsweetened
applesauce
Directions:
1. Preheat the oven the 300F. Line two oat mixture and stir until all the oats
4. Preheat the oven to 325F.
baking sheets with parchment paper. are well coated. Spread the mixture
5. Transfer the apple mixture to a blender,
2. In a large bowl, combine the oats, evenly over the two baking sheets.
food processor or use an immersion blender to
chopped hazelnuts, sunflower seeds, Place in the preheated oven.
blend until smooth. (be sure to allow the steam
cinnamon and salt. Set aside. 5. Bake for 30 - 35 minutes, stirring
to escape while processing in a blender or food
3. In a small saucepan, melt the every 10 minutes until golden brown.
processor)
coconut oil. Remove from the heat Remove from the oven, sprinkle over
6. Transfer the blended apple mixture to a
and whisk in the applesauce, maple the dried fruit and rice puffs. Let
9 x 13 inch pan and place in the preheated
syrup, apple cider or cool completely. Store in an airtight
oven. Cook for 1 to 1 hours, stirring every container for 1 week or in the freezer
15 to 20 minutes. The mixture will thicken water and vanilla. Stir until combined. for 1 month or longer.
considerably and turn from a yellowish pink 4. Pour the liquid mixture over the
to a deep golden brown colour when ready.
Remove from oven and cool. It will thicken up
even more as it cools.
7. Transfer to a clean jar and store in the fridge
for up to two weeks. For longer storage, freeze
or can the apple butter.
More recipes at: www.naturespath.com/recipes 15
 Creamy Cashew timings Crispy Onion & Carrot timings
Ca5liflower Gratin Yield: 6 - 8 servings
Prep: 25 - 30 mins
Cook: 25 mins
fritters with Cumin Yogurt Yield: 20 - 24 fritters
Prep: 20 mins
A plant-based take on a traditional cauliflower Cook: 20 - 25 mins
Total: 50 - 55 mins+ 4 hrs Light, crispy vegetables fritters made with staple winter storage
gratin, using the whole cauliflower from stalk to Total: 40 - 45 mins
for soaking cashews vegetables, spiced up with warm Indian flavours. Perfect for a snack
leaves and a rich,creamy cashew-based sauce. or appetizer or as a light lunch with a salad or bowl of lentil soup.

ingredients ingredients
Gratin A few grinds of fresh cracked Pinch of salt Cumin Yogurt Sauce tsp baking powder 1 cup grated carrot
2 cups cashews, soaked for a black pepper Topping cup plain yogurt 1 tsp salt (2 small-medium carrots)
minimum of 4 hours 1 x 3 pound head cauliflower 1 cup Mesa Sunrise cereal tsp ground cumin 1 tsp ground cumin 2 Tbsp cilantro, stems
1 cups water (reserve the leaves and stalk) cup sunflower seeds 1 Tbsp lemon juice 1 tsp fennel seeds and leaves chopped
5 Tbsp nutritional yeast 1 small leek, halved lengthwise 2 Tbsp olive oil 2 Tbsp finely chopped cilantro tsp turmeric jalapeno, seeded
cup lemon juice and thinly sliced 1 Tbsp nutritional yeast tsp salt 1 tsp lemon juice and finely chopped
1 clove garlic 1 tsp fresh thyme, chopped 1 clove garlic Onion and Carrot Fritters 7- 8 tablespoons water 2 cloves garlic, minced
1 Tbsp olive oil 1 clove garlic, minced tsp salt cup + 2 Tbsp chickpea flour 2 cups thinly sliced yellow 1 tsp fresh ginger, minced
3/4 tsp salt 1 Tbsp olive oil Pinch of chili flakes cup corn grits (cornmeal) onion (1 large onion) Coconut oil for frying

Directions:
1. Preheat the oven to 375F. Grease an 8 x 11 inch
baking dish with olive oil and set aside.
2. For the sauce, place the soaked cashews,
water, nutritional yeast, lemon juice, garlic, olive
oil, salt and black pepper into a blender or food
processor. Blend for a couple minutes, until
completely smooth. Set aside.
3. Remove the leaves from the cauliflower
and set them aside. Cut the cauliflower into
medium sized florets. Cut the stalk into bite
sized pieces.
4. Heat an inch of water in a large frying pan or
pot with a lid. Once boiling, add a good pinch
of salt and the cauliflower florets and stalk.
Once it has returned to a boil, heat down to
medium and steam for about 4 to 5 minutes,
until tender but still firm. Drain and set aside.
5. Meanwhile, finely chop the cauliflower leaves.
Heat the same frying pan or pot over medium
heat with 1 Tbsp olive oil. Saute the cauliflower
leaves, leek, thyme, and garlic with a pinch of
salt until softened, 4 to 5 minutes. Remove
from the heat and stir the steamed cauliflower
into the leek mixture.
6. For the topping, in a food processor combine
the Mesa Sunrise cereal, sunflower seeds, olive
oil, nutritional yeast, garlic, salt and chili flakes
and process until they resemble a coarse meal.
7. To assemble, toss the cauliflower and leek
mixture with of the cashew sauce. Tip into the
roasting pan and top with the remaining sauce.
Sprinkle with the cereal topping and a little
more chopped thyme if you like.
8. Bake for 25 - 30 minutes, until golden on top.
Directions:
1. To make the yogurt sauce: in a small bowl
stir together the yogurt, cumin, lemon juice,
cilantro and salt. Taste for seasoning and
add more salt or lemon juice to your
taste and set aside.
2. In a medium bowl, whisk together the
chickpea flour, corn grits, baking powder, salt,
ground cumin, fennel seeds, and turmeric.
Add the lemon juice and 7 Tbsp of the water.
Mix to combine. The consistency should be
like thick cream. If it seems thin, add a touch
more chickpea flour or if it is too thick you
can add a bit more water.
3. Add the sliced onions, grated carrot,
cilantro, jalapeno, garlic, and ginger to the
batter and stir until all the vegetables are
coated in the batter.
4. Line a plate with paper towel and set aside.
5. Heat a large frying pan over medium heat.
Add enough coconut oil to generously cover
the bottom of the pan. Once it is hot, add
the batter one tablespoon at a time, using
the back of the spoon to flatten them out a
bit. Depending on the size of your pan, you
can cook about 4 at a time without crowding
them. Fry the fritters for about 2-3 minutes
on the first side, until a deep golden brown.
Flip and cook for another 2 minutes or so.
6. Transfer the fritters to the paper towel
lined plate. Fry the remaining fritters in
batches, adding additional oil as required.
7. Serve hot with the cumin yogurt sauce.
8. Note: to keep the fritters warm while you
cook the rest of the batch, you can place
them on a baking sheet in a 325F oven.

More recipes at: www.naturespath.com/recipes 16

 Ge nature's pD guide to making produce last
Fruit/ vegGie Fridge Counter Caution Tips/ good to know
Apple Up to 1 month Leave on counter to ripen. Rinse cut apples with lime juice to keep from browning
Citrus Fruits Up to 1 month Will last up to 1 week. Citrus fruits in fridge can disrupt the taste/ The heavier the citrust fruit = the more ripe
make less juice.
Avocado If already ripe - fridge can Best stored on counter. Avocados in the fridge can make them turn Wrap avocado with its pit to prevent oxidization.
slow deterioration black/ halt ripening
Berries Blueberries: 1 week No. Dont wash berries before refrigeration. Leave Freeze berries in single layer to make them last longer.
Raspberries: 2-3 days unwashed to last longer.
Grapes Keep in coldest part No. Rinsed grapes last only 1 week, unrised will last up to 3
of the fridge. weeks.
Bananas Store on counter . Store on top of/ away from other fruit to keep from
bruising.
Beets Can last for months in Do not store with potatoes! Keep beets in their bag to extend life.
fridge.
Peppers Green: Can last for weeks in
fridge Red/ Orange/
Yellow: only a few days
Radishes 1-2 weeks Ensure radishes are totally dry before storing. Try storing with paper towel for longest life.
Onions Do NOT store in fridge. Should last 3 months! Do not store with potatoes! Keep onions in cool, dark places.
Potatoes Best in a cool spot, outside Store in brown paper bag for a shelf life of ~2 months.
fridge.
Carrots 4-5 weeks in fridge. Baby carrots only last ~3 weeks. Store your carrots in a water bath in fridge to extend
their life.
Tomatoes Once ripe, keep at room The fridge will extend the life of tomatoes Store in a brown paper bag until ripe.
temperature away from but give a meatier texture.
other produce. 2-3 days.
Broccoli Keep in plastic bag Broccoli freezes well!
in fridge up to 7 days.
Corn 3 days. Corn freezes well!
Cauliflower Whole head lasts 7 days; Store stem-size down to prevent moisture from collect-
pre-cut florets 3 days. ing in florets.
Zucchini 1 week in loose plastic Freezes well! Just pre-wash & chop it first.
bag in fridge.
More information at: blog.naturespath.com 17