Eating the recommended 1-3 cups of vegetables a day can be a daunting and sometimes unappetizing prospect, especially if your taste buds aren’t on board.  Luckily, there are many simple and delicious ways to trick yourself into getting all you need. Check out these seven ways veggies made great can help you sneak them in, and maybe even enjoy them!

If the idea of snacking on a head of raw broccoli doesn’t sound like your idea of a good time, you may be like the 90% of Americans who aren’t eating enough vegetables.  If you think of vegetables as nothing more than an unpleasant obligation, maybe it’s time to try some of the many ways veggies made great can revolutionize your eating habits. From breakfast to dinner and every snack in between, Tacoma Boys and H&L Produce have everything you need to get all the veggies you need in a day.

Tricking Your Tastebuds

1. Start your morning with a smoothie

If starting your day with a mouth full of raw spinach seems like a rough way to begin, try easing yourself into your morning with a smoothie you’ll actually enjoy, and likely start to crave. Start with a cup or two of raw spinach or kale in your blender. You’d be surprised at how much you can pack into a single serving! Add one banana (or some of our fresh berries), a half cup of vanilla yogurt, one frozen banana, and half a cup of milk or almond milk. Blend and add more milk or yogurt to your desired consistency. Now you’ve already had one serving of vegetables and one serving of fruit, and you’re just getting started!

2. Saute some vegetables into a breakfast scramble

Maybe you prefer to start your day with something savory rather than sweet. A great way to get your morning started with veggies made great is by adding them to an egg scramble. Start by sauteing chopped onions and garlic in olive oil. Add chopped spinach, mushrooms, peppers, oven roasted tomatoes and cheese. So many veggies in one delicious meal! Who says breakfast can’t be fancy?

3. Snack on crunchy Kale Chips

If you crave the salty crunch of chips, you’ll find yourself reaching for these Baked Kale Chips as a regular mid-afternoon snack. Why settle for bagged potato chips when you can delight your taste buds and tummy with something that’s actually good for you? Start by trimming the leaves from the stem of your kale. Discard the stem and chop the leaves into 1-inch pieces. Toss in enough vegetable oil to coat. Spread in a single layer on a baking sheet and sprinkle generously with sea salt. Bake at 350℉ for 10-15 minutes, until the edges are brown, but not burnt. Snack away!

4. Dip your veggies in a healthier alternative to ranch

Love ranch but hate the calories? Here at Tacoma Boys and H&L Produce, we carry a great selection of Walden Farms salad dressings. These calorie-free, fat-free, gluten-free dressings will have you dipping and snacking on baby carrots, juicy grape tomatoes, and red peppers to your heart’s content without adding to your waistline.

5. Have a side of sweet potato fries

Why should you choose sweet potato fries over regular fries? Sweet potatoes have more health benefits than white potatoes, including more vitamin A and fewer calories. Make your own sweet potato fries with this recipe from The New York Times, or pick up a bag from our frozen section here at Tacoma Boys and H&L Produce. Add sweet potato fries to the menu next time you make burgers or sliders and see how veggies made great can elevate your dinner experience.

6. Create gourmet pizzas at home with cauliflower pizza dough

What’s better than homemade pizza? Homemade pizza that’s as nutritious as it is delicious. You can find cauliflower pizza dough at Tacoma Boys and H&L produce. You’ll love this gluten-free, tasty alternative to traditional pizza dough. Top it with whatever you’d like, and enjoy guilt free! If you’re feeling ambitious, try the Chicken Pesto Pizza recipe from our blog.

7. Try cauliflower rice as a substitute for white rice

This delicious alternative to plain rice adds sophistication to any dinner. While white rice can serve as a bit of a bland placeholder, cauliflower rice is a flavorful side you’ll want to make again and again. Much lower in calories and carbs than its white rice counterpart, you can load up on cauliflower rice and get all the fiber and Vitamin B this vegetable has to offer. Pick up a head of cauliflower from our produce section at Tacoma Boys or H&L Produce and try this recipe from Minimalist Baker, or grab a bag of frozen cauliflower rice from our frozen section. For even more veggies made great, saute stir-fry veggies in olive oil, top with teriyaki sauce, and enjoy over a bowl of cauliflower rice.

Where to find great produce locally?

Adding vegetables to your diet every day has numerous benefits, from boosting your immune system, energy level, and mood to improving your skin and eye health. So where can you find the best produce for your family? Tacoma Boys and H&L Produce buys produce directly from the source, and it’s often grown locally, so you can feel great about the quality of the vegetables you’re eating. Your breakfasts, lunches, snacks, and dinners are sure to impress with the flavor, color, and nutrition you get from veggies made great.  So why not give one or two of these ideas a try? For the best selection of produce, there’s no better place to shop locally than Tacoma Boys and H&L Produce. Come in and speak to our knowledgeable staff for help selecting the best vegetables from our produce section today!

Americans are spending $47 billion a year on food that is labeled organic.

Organic foods have been described as having more nutrients and less toxic chemicals and pesticide residue than non-organic options. They also have a lower overall risk of bacterial contamination.

GMOs are genetically modified organisms. These are plants, animals, or other microorganisms whose genetic makeup has been genetically modified in a lab through engineering.

Does organic mean non GMO? Can you be certain that your organic foods have not been subject to this type of engineering?

Let’s take a look.

The Organic Advantage

Organic foods are produced, prepared, and processed without the use of any chemicals. Chemical pesticides, preservatives, and fertilizers cannot be used while they are being grown.

Those foods labeled “organic” at the grocery store must have at least 95% organic ingredients. “Natural” is not regulated by the USDA and does not mean the same thing as “organic.”

Organic foods typically cost more than their non-organic counterparts. This is due largely to more expensive farming practices.

The benefits, however, make the cost worth it to many individuals and families.

When it comes to meat and milk, for example, organic products tend to have 50% more omega-3 fatty acids than conventionally produced products. Omega-3’s are excellent for reducing your risk of heart disease and fighting anxiety. They can also help reduce symptoms of ADHD in children.

Organic milk also has less saturated fat than their non-organic counterparts.

Organic veggies may have more antioxidants. These protect against free radicals, which play a role in heart disease, cancer, and other health problems.

The mineral and sugar content in organic foods can also make them tastier because the crops are given more time to mature.

Does Organic Mean Non GMO?

The short answer to the question is yes. The use of genetic engineering, or genetically modified products, is prohibited in organic products.

A farmer is not allowed to plant GMO seeds if the food is going to be labeled organic. An organic cow can’t eat GMO corn and organic prepared food can’t be packaged with any GMO ingredients.  Farmers can use other labels like: Made with organic ingredients

Organic farmers may plant their seeds early or late to avoid cross-pollination with GMO crops that are growing at the same time. Any planned equipment must be thoroughly cleaned to avoid unintended exposure to GMOs.

Eating Without GMOs

Eating GMO-free also has a host of health benefits. Genetically modified foods get injected with chemicals to make them last longer, meaning that the food is not always as fresh as it looks. They are also richer in certain vitamins and minerals, including fatty acids.

Foods made with GMOs can create bacteria-resistant strains that can lower your body’s immunity to illnesses. But overall, no conclusive evidence has shown that eating GMO-free will make you less susceptible to getting sick.

But I think we can agree that GMO-free foods are fresh and better for the environment. GMO’s chemicals can cause soil erosion and increase pollution. Non-GMO eating is more friendly to your surroundings.

Clean Eating

Does organic mean non GMO? Yes, it always does. And by eating organic, you will be doing your family and the earth a favor.

For more information on healthy eating, find more great articles to read on our blog here.

According to recent data, 3.1 million people across the US follow a gluten-free diet.

Gluten-free eating is a great way reduce processed wheat products and to encourage kids to eat lots of fruits and veggies.

You may be wondering how you can get your kids to consider some gluten free options and how to add a gluten-free diet to your family’s meal planning each week without complaint.

Here are some awesome kid-friendly gluten-free recipes you’ve got to try!

1. Broccoli-Crust Pizza

Gluten-free broccoli-crust pizza is a win-win for kids and parents. You can quickly purchase cauliflower crusts in our frozen gluten free case, but this at home recipe is well worth a try!  Youngsters will love the cheesy texture, marinara sauce, and even the broccoli.

Parents will love the fact that their kids are actually eating broccoli, which is a great source of vitamins K and C. It protects kids’ immune systems and helps build strong, healthy bones.

Your kids will be more likely to eat green, leafy veggies in the future if they start to enjoy them now. And they can be delicious if prepared well!  It will help keep their teeth and bones strong throughout adulthood.

The kids will love spreading the sauce and sprinkling the cheese… and cooking together will make your kids more eager to snack on their creation.

2. Ranch Chicken Tacos

Ranch chicken tacos are super-easy to prepare with a pre-cooked rotisserie chicken, some wax paper, and a warmed skillet pan.  And gluten free tortillas are as easy as choosing corn! Chicken is an excellent lean source of protein for kids, keeping their energy up without packing on the carbs. It is also a great source of selenium, phosphorous, and vitamin B6.

The recipe also includes superfoods like olives, tomatoes, and avocados. It is a super way to introduce your littles to avocado, which has lots of good fats and vitamins like C, E, and K.

Olives are packed with antioxidants and excellent for heart health. And tomatoes are packed with vitamin C, potassium, and folate. Kids will learn to love their taste with a little savory ranch to sweeten the deal.

3. Berry Slush

Nothing gets kids more excited about summer than an icy treat. Get them in the kitchen to help create a Gluten Free Dairy Free Banana Berry Fruity Slush.

Berries are loaded with fiber, antioxidants, and nutrients like Vitamin C. Bananas are a great way to replace the creaminess of dairy and boost kids’ moods. They are also an excellent source of potassium.

Get kids in the kitchen to mix the ingredients before you blend for some extra bonding time.  They will love the fun color of this berry slush.  And kids love straws… so don’t forget to grab colorful, reusable straws to boot!

4. Gluten-Free Chocolate Chip Cookies

Nothing says just-got-home-from-school like a batch of freshly-baked, yummy chocolate chip cookies. This recipe uses almond flour to keep cookies fresh and delicious, or use one of our other nut free and gluten free flours for kids who have sensitivity to nuts.

Milk is gluten-free and a great source of the vitamins and minerals that help kids’ bones grow strong and boosts their immune systems. So, pour some glasses for kids to dunk for a cozy treat on a cool afternoon.  We have great local dairies that provide us with nutritious and wholesome dairy products every day!

Kid Friendly Gluten Free Recipes

The best kid friendly gluten free recipes are delicious and nutritious. They will get your kids trying healthy food and asking for more in a jiffy. Cooking together is the perfect way to bond with your child and get them eating healthy for a lifetime.

For more nutritious ideas, read our blog today.

When sunshine is scarce and long evenings are spent indoors, these fun chicken dinner ideas are a great way to bring the family together and spice up your day. 

It won’t be long before the flowers start to bloom and the afternoon light stretches late into the evening, but for now, the brief moments of clear skies are here just to tease us. Jackets are still needed, and the grass is still perpetually damp. 

Like the last two weeks of classes before a senior’s graduation, the last few weeks of winter seem to drag in the PNW. On days when it seems it will never end, dinner can be more than a meal–it can be a fun family activity to break up the day and actually enjoy your precious time together. Since you’ll likely be dining indoors for a little while longer, why not try one of these delicious chicken dinner ideas?

Homemade Individual Chicken Pesto Pizzas

Homemade personal pizzas are sure to please a wide range of diverse taste buds, because they’re as individual as the people making them! This foolproof, fun to make meal will help your kids gain confidence in their cooking skills or give you and your dinner guests something to do with your hands while you all catch up on life together. 

Oil a baking sheet (you may have to use more than one sheet, depending on how many pizzas you make).

Start with a simple pizza crust. You can use a packaged pizza crust, or–if you’re feeling fancy–make your own with this simple recipe from Taste and Tell. Tacoma Boys and H&L Produce also carries cauliflower pizza dough as a healthier alternative to a traditional crust. 

Whatever dough you use, divide it into four parts. This is where the whole family can get involved. Flour a large surface and your hands and stretch and roll each piece into a six-inch circle. Place on oiled baking sheets. 

Spread a generous amount of pesto onto each circle, leaving at least half an inch around the edge bare.

Sprinkle your choice of cheese over the sauce, covering it completely. Add pizzazz to your pizzas with Tacoma Boys and H&L Produce’s wide variety of specialty cheeses. Fresh mozzarella and ricotta make an especially scrumptious combination. 

Add toppings. The sky’s the limit with topping possibilities, but for a pesto pizza, consider pan grilling chicken from Tacoma Boys and H&L Produce’s fresh meat selections. Some other meat options are sausage and pepperoni. Don’t forget roasted tomatoes, olives, fresh basil, and red bell pepper. 

Finally, bake pizza dough according to directions, checking on them early and often since they’re smaller. 

Oven Baked Chicken Kabobs

Oven baked kabobs are a great way to bring the flavor of summer grill-outs to your table, no matter the weather outside. Kids love being able to build their own kabobs, and there’s just something special about dinner on a stick!

The trick to making kabobs in the oven is to soak wooden kabobs for 12 hours so they don’t burn in the oven. This is a great time to get your chicken marinating as well!

Line a baking sheet with aluminum foil. 

Chop raw chicken into 1-inch pieces. Assume each person will eat about 4oz of chicken, so one small breast or half a large breast each. Place in a ziploc bag with teriyaki marinade and refrigerate. You can use store bought marinade or make your own with this recipe from Allrecipes. Marinate for at least 20 minutes, up to 24 hours prior to baking. 

When the chicken is almost done marinating, preheat the oven to 450℉.

Chop bell peppers (the more colors, the better), fresh pineapple chunks, and purple onions into 1-inch chunks. Try to chop equal amounts of each ingredient.

Once the chicken has finished marinating, it’s time for assembly! This is the fun part. Place each ingredient in a separate bowl and let each person build their own kabobs, alternating ingredients until the kabob is almost full. Leave one inch on each end for easier handling. 

Place kabobs on baking sheet and bake for 30 minutes or until chicken reaches 165℉ internally.

With summer on the way, this chicken dinner is a great way to prep those taste buds for all the meals you’ll soon be enjoying in the backyard!

Crockpot Chicken Tacos for the Whole Family

Prepare for a new family staple! This chicken dinner could not be simpler and is packed with flavor for the whole family to enjoy. Everyone can assemble their own chicken tacos to their taste, so all you have to do is prepare the ingredients!

Start with four or five chicken breasts in the bottom of your Crockpot. You can pick up fresh chicken breasts at Tacoma Boys and H&L Produce, or keep your freezer stocked with our bulk frozen chicken breasts!

Sprinkle a packet of taco seasoning evenly over the chicken breasts. You can use a premade packet, or make your own from Tacoma Boys and H&L’s bulk spices using this recipe from Gimme Some Oven. If you choose to make your own, use 2-3 tablespoons of seasoning, depending on your preference. 

Pour one jar of Tacoma Boys Salsa over the top. 

Cook on high 3-4 hours or low 7-8.

Shred chicken directly in the pot. Pro tip: use your handheld mixer to shred the chicken easily and quickly. 

Enjoy on flour or corn tortillas. These tacos are great topped with cheese, sour cream, fresh cilantro, jalapenos, onions, and tomatoes, all of which you can find in our fresh produce section. This recipe makes plenty, so feel free to invite a crowd!

Personal Chicken Packets

These quick, easy-to-make chicken packets are comfort food without the extra work. Try this chicken dinner idea on warm on a cold evening, or–if by chance we get some sun–take them on the go after they’ve cooled! 

Preheat oven to 350℉.

Mix 2 pounds of cooked, cubed chicken with 1 package of cream cheese and a tablespoon of milk. Salt and pepper to taste.

Oil a tin foil lined baking sheet and unroll 2 8oz packages refrigerated crescent rolls onto it. 

Instead of tearing the rolls along the perforation, pinch the perforated line together, so you have four rectangles per tube. 

Spoon ¼ cup of the chicken mixture onto the center of each rectangle. Fold up the edges and pinch together, forming a packet. 

Bake for 20-25 minutes or until golden brown. 

What’s not to love about chicken, cream cheese, and crescent rolls? Kids love being able to form their own packets, and they’re easily picked up and eaten by hand. These are great for dipping in whatever sauces or dressing you have on hand!

The pace of life will pick up soon with the frenzied activities of summer, so take this chance to slow down and enjoy creating–and eating–a meal together. Here at Tacoma Boys and H&L produce, we have everything you need to make dinner an event, so stop by one of our store locations today!