A healthy breakfast is a great way to start the day, and since mornings can be busy, try this banana pumpkin muffin recipe for 12 tasty muffins that can be baked ahead of time and warmed for a delicious and nutritious start of the day.

This is a my favorite fall variation of my grandmother's banana bread recipe.   

Ingredients:

• 2 Medium Ripe Bananas
• 7 ½ ounces of organic pumpkin (1/2 can)
• 1 cup organic sugar
• 2 organic eggs
• 2 cups flour
• 1 teaspoon baking soda
• Pinch of salt
• ¼ cup dried coconut shavings (if desired)
• ½ cup chocolate chips or raisins (if desired)
• ¼ cup chopped nuts (if desired)
• ¼ cup olive oil or coconut oil
  

Directions:

Place peeled bananas, pumpkin, sugar and eggs in a mixing bowl and blend until smooth.  Sift in flour, soda and salt.  Stir in coconut, chocolate chips, nuts and oil. Spoon into a 12-piece muffin pan (either lightly oiled or muffin wrappers) and bake at 325 for 30-35 minutes until a toothpick inserted into the middle comes out clean.  Enjoy!

The dirty what?
The Dirty Dozen is a system brought to us by the Environmental Working Group (EWG) to help consumers decide which fruits and vegetables are most important to purchase organic.  They claim that by purchasing the 'dirty dozen' organically instead of conventionally grown, people can decrease the amount of pesticides that they put into their bodies by nearly 80%.

The Dirty Dozen: highest in pesticides
1. Peaches
2. Apples
3. Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes
11. Carrots
12. Pears

The Clean Fifteen: lowest in pesticides
1. Onions
2. Avocados
3. Sweet corn
4. Pineapple
5. Mangoes
6. Asparagus
7. Sweet peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papayas
12. Watermelon
13. Broccoli
14. Tomatoes
15. Sweet potatoes

Know the Dirty Dozen.
Nothing is worse than wishing you could remember things when you are out running errands, so the EWG has created a free iPhone app that has the Dirty Dozen and the Clean Fifteen.  Not into the iPhone?  They also have a PDF that you can download and print with a wallet-sized card to take along with you at foodnews.org.

The facts about fruit and vegetable consumption in the US
The Center for Disease Control (CDC) has recently released the 2009 State Indicator Report on Fruits and vegetables, and the results are shocking.  Only 14% of adults and 9.5% of high school students are eating the recommended amount of fruits and vegetables. 

Eat them to protect your health
Fruits and vegetables are an easy way to move towards a healthier lifestyle.  Fruits and vegetables contain essential vitamins, minerals, and fiber that can help protect against chronic disease.  Studies have found that people who eat diets high in fruits and vegetables have a lower risk of developing cardiovascular disease, type 2 diabetes, and some types of cancers. 

Eat them to manage your weight
Substituting fruits and vegetables for higher calorie foods can be a great way to limit your daily calorie intake.  Added benefits include their flavor, texture, fiber and vitamin content!

Eat them to protect your bank account
A diet based on fruits and vegetables is more cost-effective than a diet based on animal products.  Switching to a vegetable-based diet can help you save money to purchase other fun things in life, like a new pair of walking or running shoes.

Eat them to protect the environment
Growing fruits and vegetables produces a smaller carbon footprint than raising livestock.  Purchasing locally grown fruits and vegetables significantly decreases the carbon footprint, as there is less transport to account for.  Purchasing organic produce also decreases the amount of pesticide and fertilizer runoff into nearby waterways. 

Recipes
For examples of vegetable-based dishes, try the Bastyr University recipes.