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:

Fruit & Veggie Storage

Herb Storage

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:

  1. Steam them whole, mash them until flattened and sear them in butter and olive oil.

  2. Pickled.

  3. Sandwiches.

  4. Cupcakes/baked goods- Check out this cupcake recipe!

  5. Salt-roasted.

  6. Risotto.

  7. Hummus- Take a look at this beet hummus.

  8. 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:

  1. Rolled up in a Wrap- Take a look at our favorite recipe.

  2. Mixed into a Meaty Braise

  3. Stirred into Soup

  4. Cooked into a Stir-Fry

  5. Shredded into a Casserole

  6. Puréed into Pesto.

  7. Added to Chili.

  8. In Salads and Slaws.

  9. 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