Get the most out of your produce!
We hope this helps you figure out what to do with the produce you’re just not sure about! Included are tips on how to cook and eat these items along with the amazing benefits. For more information on storing your produce check these resources:
Arugula
Ways to Eat:
Salads. On its own or mixed in with other greens, arugula makes a great salad.
On pizza.
Toss into soups.
Toss into pasta.
With eggs.
Sandwiches.
Grains.
Roasted Vegetables.
Benefits:
Calcium, which helps the blood to clot normally.
Potassium, a mineral and an electrolyte that's vital for heart and nerve function.
Folate, a B vitamin.
Vitamin C, a powerful antioxidant that helps support the immune system.
Vitamin K, which helps with blood coagulation.
Basil:
Ways to Eat:
Tomato sauce
Pesto
basil cream sauce
Vinegars
Sprinkled over salads
basil soup
pizza topping
Benefits:
Good For Digestion.
Anti-inflammatory.
Fights free radical activity.
Skin Benefits.
Fights Depression.
Diabetes Management.
Supports Liver Function and Helps Detoxify the Body.
Promote healthy gut.
Blueberries:
Ways to Eat:
Cocktails.
Infused booze.
Syrup.
Healthy PB&J.
Salads.
Popsicle
Frozen Yogurt
BBQ sauce
Shortcakes
Bread Pudding
Benefits:
Are Low in Calories But High in Nutrients
Are the King of Antioxidant Foods
Reduce DNA Damage, Which May Help Protect Against Aging and Cancer
Protect Cholesterol in Your Blood From Becoming Damaged
May Lower Blood Pressure.
Blackberries:
Ways to Eat:
Pies
Jams
Ice pops
Ice cream/gelato
Salad topping
Benefits:
Are high in vitamin C
Source of fiber
Antioxidants
Vitamin K.
Vitamin A.
Improve brain functioning
Beets:
Ways to Eat:
Steam them whole, mash them until flattened and sear them in butter and olive oil.
Pickled.
Sandwiches.
Cupcakes/baked goods- Check out this cupcake recipe!
Salt-roasted.
Risotto.
Hummus- Take a look at this beet hummus.
In a salad!
Benefits:
Fiber
Vitamin b9
Manganese
Potassium
Iron
Vitamin C.
Improved blood flow
Lower blood pressure
Increased exercise performance.
Brussels Sprouts:
Ways to Eat:
Sautéed
Roasted- Check out one of our favorite recipes here
Fried
Benefits:
High in Nutrients.
Rich in Antioxidants. Brussels sprouts have many health benefits, but their impressive antioxidant content stands out.
May Help Protect Against Cancer.
High in Fiber.
Rich in Vitamin K.
May Help Maintain Healthy Blood Sugar Levels.
Contain ALA Omega-3 Fatty Acids.
May Reduce Inflammation.
Carrots:
Ways to Eat:
Roasted
Sautéed
Baked
In a smoothie
Juice them!
Carrot cake
Hummus
Carrot noodles
Carrot bread
Candied carrots
Carrot pesto- Click here for a recipe!
Benefits:
Good source of beta carotene
Fiber
Vitamin K1
Potassium
Antioxidants
Weight-loss-friendly
Lower cholesterol levels
Improved eye health
Cauliflower:
Ways to Eat:
Cauliflower Rice
Roasted
Pizza crust substitute
Popcorn
Potato sub
mashed
baked
hash browns
tater tots/fritters
Chicken wing substitute
Nachos
Benefits:
high in fiber and B-vitamins.
Has antioxidants and phytonutrients that can protect against cancer
Fiber that enhances weight loss and digestion
Choline that helps with learning and memory
Cilantro:
Ways to Eat:
Cole slaw
Flavor up any sauce or oil
Benefits:
It is a good source of antioxidants.
Vitamin C
provitamin A and K
Folate.
Potassium.
Manganese.
Collard Greens:
Ways to Eat:
Rolled up in a Wrap- Take a look at our favorite recipe.
Mixed into a Meaty Braise
Stirred into Soup
Cooked into a Stir-Fry
Shredded into a Casserole
Puréed into Pesto.
Added to Chili.
In Salads and Slaws.
Vegan style collard greens- Click here for a recipe!
Benefits:
Vitamin A
Vitamin C
Calcium
Vitamin K
Iron
vitamin B-6
magnesium
They also contain thiamin, niacin, pantothenic acid, and choline.
Cucumbers
Ways to Eat:
Juice them!
Cucumber Water
Cucumber salad
Tabouli
Cole slaw
Soup
Smoothies
Roll ups
Dip
Sushi!
Raw
Benefits:
It's High in Nutrients.
It Contains Antioxidants
It Promotes Hydration
It May Aid in Weight Loss.
It May Lower Blood Sugar
It Could Promote Regularity
Easy to Add to Your Diet.
Eggplant:
Ways to Eat:
Bake it. Cut the eggplant into strips and bake them; or slice into rounds, add a breaded or spiced coating, and bake
Mash into a dip.
Roast it.
Toss it with pasta.
Grill it.
Stir-fry it.
Stuff it.
Braise it.
Benefits:
Helps with digestion
Improves heart health
Prevents Cancer
Improves bone health
Prevents anemia
Improves brain function
Grapefruit:
Ways to Eat:
Add to salad
Cocktails
Alone
Tarts/cakes
Juice
Seafood
Benefits:
It's Low in Calories, Yet High in Nutrients.
It May Benefit Your Immune System.
May Promote Appetite Control.
It Has Been Shown to Aid Weight Loss.
Grapefruit May Help Prevent Insulin Resistance and Diabetes.
Eating Grapefruit May Improve Heart Health.
It's High in Powerful Antioxidants.
May Reduce the Risk of Kidney Stones.
Green beans:
Ways to Eat:
Soups
Sandwiches
Grilled
Pastas
Lasagna
Tacos
Sautéed
Benefits:
Vitamin C
Dietary fiber
FolateVitamin K
Silicon (needed for healthy bones, skin, and hair)
Green onions:
Ways to Eat:
Raw
Roasted
Grilled
Baked
Dried
Pickled
Guacamole
Salsas
Benefits:
Vitamin K
Vitamin C
Vitamin A
Kale:
Ways to Eat:
Kale Chips- Click here for a recipe!
Omelets
Smoothies/Juice
Soups/Salad
Replace with lettuce in a burger
Wraps
Sautee
Benefits:
Is Among The Most Nutrient-Dense Foods on The Planet.
Powerful Antioxidants Like Quercetin and Kaempferol.
Vitamin C.
Can Help Lower Cholesterol
Vitamin K.
Lemons:
Ways to Eat:
Zest
Detox water
lemonade
Benefits:
Vitamin C
Soluble fiber
May aid weight loss
Reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer
Lettuce:
Ways to Eat:
Soup
Salad
Juice
lettuce wraps
Seared or sautéed
Grilled
Braised
Topped like a cracker
Layered into spring rolls and wraps
Benefits:
Fights Inflammation.
Aids Weight Loss.
Promotes Brain Health
Boosts Heart Health
Help Fight Cancer
Cuts Diabetes Risk
Promotes Vision Health
Promotes Digestive Health.
Mint:
Ways to Eat:
Add Mint to Yogurt & Berries
Mint Tea to Aid Digestion
Smoothies
Try a Watermelon, Basil, Mint Salad with Feta
Add Fresh Mint to Basil Pesto
Benefits:
Rich in Nutrients.
May Help Relieve Indigestion.
Improves Brain Function.
Improves Cold Symptoms.
Can Mask Bad Breath.
Onions:
Ways to Eat:
Freeze them
Soup
Salsa Fresca
Grill them
Caramelize them
Pickle them
Benefits:
Antioxidants and compounds that fight inflammation,
Decrease triglycerides and reduce cholesterol levels
Lower heart disease risk.
Help reduce high blood pressure and protect against blood clots
Oranges:
Ways to Eat:
Candied orange peels. Check out our favorite recipe here
Fruit Salad
Marmalade
Orange Salsa
Asian chicken wraps
Orange lemonade
Salad
Popsicles
Benefits:
Benefits of eating oranges.
High in Vitamin C.
Boosts immune system.
Prevents skin damage.
Keeps blood pressure low
Lowers cholesterol.
Controls blood sugar level.
Oregano:
Ways to Eat:
Sprinkle on meat
Use it in marinades or stuffings.
Chop and mix into bread or pizza dough
Add fresh oregano to salad.
Sprinkle onto slices of mozzarella cheese and tomato, and drizzle with olive oil.
Benefits:
Natural Antibiotic.
May Help Lower Cholesterol.
Powerful Antioxidant.
Could Help Treat Yeast Infections.
May Improve Gut Health.
May Have Anti-Inflammatory Properties.
Could Help Relieve Pain.
May Have Cancer-Fighting Properties.
Parsley:
Ways to Eat:
Put chopped parsley on everything
Smoothies
Put it in homemade dressing
Parsley Pesto
Benefits:
rich in vitamins A, C, and K.
improve bone health
protect against chronic diseases
provide antioxidant benefits
Peas:
Ways to Eat:
Add them to a stir fry
Salad
Pea chip dip
Snack on them
Steamed or boiled
Benefits:
Good source of dietary fiber
Vitamin A
Iron
Folate
Thiamin
Vitamin C
Manganese.
Vitamin K
Blood sugar control
Radishes:
Ways to Eat:
Roasted- Here is a recipe we recommend!
Serve them raw
Pickle them
Throw them in tacos!
Make chilled soup.
Sautéed
Salad
Ramen
Put them on some avocado toast
Benefits:
Full of dietary fibre, which helps with digestion issues.
Fights cough and cold.
Boosts immunity.
Regulates blood pressure.
Helps the skin.
Swiss Chard
Ways to Eat:
Add chopped fresh Swiss chard to other salad greens.
Toss in a handful of chopped Swiss chard to your next stir fry, soup or omelet.
Sauté Swiss chard in a little olive oil and garlic. Add a sprinkle of lemon juice and pepper before serving.
Sauté Swiss chard in a little chili oil. Top with toasted sesame seeds.
Add it to a quiche! This is how we did it.
Use the leaves like a tortilla wrap. Here are a few filling ideas:
spicy lean ground beef with diced onions and peppers
lemon-garlic shrimp with any vegetables on hand
grated carrots/beets and hummus
Benefits:
Vitamin K
Vitamin A
Low in calories
Vitamin C
Iron
Potassium
Magnesium
Manganese.
Vitamin E
Copper
Choline
Calcium
Zucchini
Ways to Eat:
Zoodles
Zucchini bread
Sauteed
Baked
Roasted
Add to salad
Zucchini Parm
Benefits:
Rich in many nutrients
High in antioxidants
Contributes to healthy digestion
May Reduce Blood Sugar Levels
Improves heart health
Strengthens your vision