A quick rinse of your fresh fruit from the store might feel like enough, but it's not. Millions of people get sick every year from eating contaminated fruits and vegetables. Bacteria like E. coli and Salmonella hide on the surface, in the crevices, or even seep into the skin on produce.
Most of us learned to wash produce from watching our parents, but those habits often fall short. Proper cleaning takes a bit more care and can cut your risk of foodborne illness while keeping your food fresher longer.
A few simple steps
It's really quite simple to clean your fruits and veggies. You don't need any fancy gadgets or chemicals. Plain water is the main component, with a few other simple steps to pair with it.
The FDA provides clear guidance on this. Start by washing your hands with warm water and soap for 20 seconds before you touch any produce. That alone stops you from spreading germs. Next, cut off any bruised or damaged spots right away. Those areas can harbor bacteria and need to be removed.
Even if you plan to peel something like an orange, rinse it under running water first. Dirt on the outside can transfer inside when you cut or peel. Then, hold the peeled produce under cool running water and rub it gently.
Skip the soap, detergent, or those store-bought produce washes. They really aren't needed and might leave residues that add a funky taste or aren't safe for people with allergies. For firmer foods, use a clean vegetable brush and scrub gently.
After washing with clean water, pat everything dry with a clean paper towel. These simple cleaning steps work for most produce, but not everything needs the same treatment. Some items have nooks that trap soil, while others bruise easily if you scrub too hard.
Leafy Greens
Spinach, kale, lettuce, and Swiss chard can look clean, but dirt and tiny bugs love to hide in the folds and cracks. A quick rinse under water won't work. Start by pulling off the outermost leaves as they're usually the dirtiest. Fill a large bowl with cool water and drop the greens in it. With your hands, mix the water and greens for about 30 seconds. This loosens the grit and helps the leaves open up more for cleaning in the cracks.
Let the greens and water settle for a minute, then remove the greens and discard the water. Repeat this process one more time, then rinse each leaf under running water once more, rubbing gently with your fingers. Carefully shake off excess water and pat dry, or use a salad spinner if you have one.
For heads of romaine or iceberg lettuce, cut off the core first, as this makes separating the leaves easier. Cabbage and Brussels sprouts follow the same soak-and-wash method; be sure to trim off any outer leaves and any bad spots.
Berries and delicate fruits
Strawberries, blueberries, raspberries, and grapes are small, soft, and soak up water like sponges. If you are too rough and overdo the cleaning, they turn mushy fast. The key is a gentle stream, not a soak.
Place them in a colander and run cool water over them for 20-30 seconds. Use your fingers to roll them lightly and gently move them around.
For strawberries, hull them after washing to avoid water getting inside. An excellent tip for grapes is to snip them from the bunch as you go, rinsing each small handful.
Plain water can remove some pesticides, but if you want to clean quickly and effectively, a wash in a baking soda solution (1 teaspoon per 2 cups of water) for 10-15 minutes works well. Just rinse thoroughly after and dry them on a clean towel, stem sides up, so they don't sit in puddles. (or use a salad spinner to spin off excess water)
Firm fruits
Apples, pears, kiwis, and tomatoes have tougher skins that hold onto wax and spray residues. Running water over them helps, but a gentle brush makes a difference. Hold the fruit under the tap and scrub with a soft-bristle vegetable brush for 10-20 seconds. Peel off any stickers first, and make sure to clean that area well.
Everyone always wonders how to clean kiwis, and it's simple. Wash the kiwi whole first with water and a soft scrub brush, then slice it in half and scoop.
Root vegetables
Carrots, potatoes, beets, and radishes come straight from the soil, and they need a good scrub with a vegetable brush, under running water. Rub firmly to get into the rough texture. For vegetables you plan to peel, wash them first to prevent dirt from the skin from contaminating your dish.
Melons and thick-skinned produce
Cantaloupe, watermelon, oranges, and pineapples seem safe since you don't eat the rind, but that's not actually true. Germs on the outside of these foods will transfer to the inside when you cut into them. Scrub the whole thing with a brush under running water before slicing.
For melons, pay extra attention to the outer skin as it's a bacteria magnet. The FDA stresses this specifically for melons.
Herbs and other odds and ends
Treat fresh herbs like cilantro or parsley the same as leafy greens. Snip the bunch, swish in a bowl of water, and dry in a spinner. For broccoli and cauliflower, soak the heads upside down in salted water for 5 minutes to flush out any critters, then rinse the florets.
For corn, peel back the husks and rinse under water, but wash the silk too.
Keep in mind
Wash everything right before you use it, not when you buy it. Pre-washing too early leads to mold and even early ripening. If you're dealing with pre-packaged "triple-washed" greens, you can eat them as is, but a quick rinse doesn't hurt.
Washing produce right takes five minutes tops, but it pays off. Your salads stay crisp, your snacks safer, and your body thanks you.
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