Fruit (Page 2)

Since different colored fruits and vegetables provide a variety of nutrients, you should aim to eat the rainbow everyday! You should always aim to eat a variety of colorful produce that provide various nutrients for the whole family. Plus it can be fun to plan what different colored produce you will cook throughout the week! When you get creative with it, half of your plate can be a beautiful bright rainbow. These fruits and vegetables are rich in nutrients and ready to boost your immune system.

Eat The Rainbow

Eat the rainbow by making sure you eat a variety of fruits and vegetables and in different colors. Think dark leafy greens, purple cabbage, blueberries, and an assortment of bell peppers. These different colored vegetables and fruits contain different vitamins and minerals. The colors also provide phytonutrients, which means extra antioxidants and immunity, too! Get the kids involved with the beautiful colors and they will be happy to eat the rainbow: One way is to give them a plate of colorful vegetables and have them build an edible rainbow. For more tips on how to get your kids to eat more vegetables, check out this blog by Crystal Karges.

When shopping to eat the rainbow, fresh or frozen produce is fine. The nutrients are there either way! Same goes for canned fruits or vegetables (just watch out for additives like sugary syrup or extra salt). Most of your grocery basket should be fruits and vegetables, so go for local, seasonal produce when you can. Learn more about how and why to eat local and seasonal on our blog here.

An Array of Colorful Produce

Step out of your comfort zone and try a variety of colorful produce to reap a variety of benefits! Enjoying multiple servings (5-10 servings daily is often recommended) of colorful produce every day is the foundation of healthy eating for many. They’re low in calories and can be cooked and eaten in so many different ways. The vitamins and minerals of multicolored produce are vast: Continue on to read about the nutritious benefits found in each color.

Red

Foods that are red in color are known for properties that may reduce cancer risk. They’re also associated with cardiovascular health and maintaining blood pressure. Look for red bell peppers, red berries, tomatoes, and beets.

Orange and Yellow

Eating carrots just might make you see better! Orange and yellow toned fruits and vegetables provide nutrients that support eye health. They’re also rich in vitamin C. Look for carrots, sweet potato, orange and yellow bell pepper, squash, oranges, and stone fruits like peaches and apricots.

Green

Greens are well known as being healthy and loaded with various nutrients. The phytonutrients in green produce support cell function and brain health. Look for broccoli, brussels sprouts, asparagus, avocado, kiwi, peas, and leafy greens like kale and spinach (rather than lighter colored greens like iceberg lettuce, which has much less nutritional value).

Blue and Purple

Antioxidants in dark blue and purple fruits and vegetables help prevent blood clots and build immunity. The acai berry comes to mind as one of these purple fruits that is rich in antioxidants: Also look for blueberries, blackberries, plums, eggplant, red cabbage, and more. Blue and purple produce also comes rich with nutrients that support heart health and reduce inflammation. 

White and Brown

White and brown fruits and vegetables might not look as exciting as other brightly colored produce. But they’re still full of wholesome nutrients and part of a well-rounded diet. Some of these nutrients are anti-inflammatory and overall important to human health. Look for onions, garlic, mushrooms, cauliflower, parsnips, and potatoes.

Colorful Meals are Delicious and Doable 

It’s easy to eat an abundance of colorful meals when you incorporate various fruits and vegetables into your diet. Even if you’re not used to eating colorful meals, it’s as simple as shopping for produce in every color. Nature makes it easy for us to get various nutrients in this way. Planning nutritious, colorful meals makes healthy eating enjoyable. Get creative with different colors and cooking methods! 

One way to ensure you’re eating the rainbow is to eat plenty of raw cut fruits and vegetables. Cut up a bunch of carrots, celery, cucumber, bell peppers, and cauliflower: Serve with your favorite dipping sauce like Gnarly Garlic Dip or Tessemae’s Avocado Ranch and you’ve got every color of the rainbow covered! Same goes for snacking on raw fruits like apples, bananas, and berries. Keep it on hand for whenever you need a quick bite to eat. 

Try building a loaded salad with fresh spinach, red cabbage, cucumbers or other vegetables, Mezzetta Sun Dried Tomatoes, and your favorite Tacoma Boys salad dressing for a colorful, healthy meal. Salads are a quick route to eating the rainbow because you can customize it with whatever produce you have on hand. Same goes for a Simple Greek Pasta Salad: This recipe is loaded with colorful ingredients!

Shop the Rainbow at Tacoma Boys

Next time you’re looking for a rainbow of fruits and vegetables, stop on by Tacoma Boys. The specialty grocery store offers an assortment of fresh produce for nutritious meals. And an array of dressings, dips, seasonings, and ingredients available at Tacoma Boys ensures your meal will be tasty and complete. To stay up to date on insider deals and specials, sign up for Tacoma Boys’ text list. Just text (253) 246-1661 to tell Paul you want to be on the list!

Who doesn’t love oranges? The juicy citrus fruit is refreshing, easy to eat, and often in season, not to mention tremendously tasty. Few other fruits can boast such benefits, like how it’s already pre sliced on the inside and grows in compostable packaging for your convenience! Oranges have a strong aroma that makes them good for adding flavor to foods and desserts using orange essence, zest, juice, or chunks of the succulent fruit for even more texture. 

Fan-Favorite Winter Oranges

Winter oranges  are often enjoyed raw and fresh, as well as juiced or even dried for a sweet snack. Everyone knows they are chock full of vitamins— Oranges are the poster child for a solid serving of vitamin C. But did you know that the most popular citrus fruit in the world also contains needed fiber and potassium? Eating oranges is a great way to get a quick, filling bite and a burst of nutrients.

Cara Cara Navel Oranges

Tacoma Boys offers a selection of a few different varieties of navel oranges. Cara Cara Navel Oranges are unique to the orange family because of its surprising inner flesh. Cut a Cara Cara in half and you’ll see bright pink fruit. It’s known for its nice sweet taste, thanks to a low level of acidity, and ease to peel because of a small amount of pith (that’s the white stringy membrane between the peel and the fruit).

Heirloom Navel Oranges

The humble Heirloom Orange is a type of navel orange that was bred over several years and decades to produce prime fruit for cultivation that didn’t compromise on the classic navel orange taste. The word heirloom means original: It still has the same authentic taste as those original navel oranges that were first introduced to America in the 1800s. Heirloom oranges are simple but flavorful in taste, balancing between not-too-sweet nor sour or bitter. After mandarins, heirlooms are the easiest orange to peel.  

Daisy Mandarins

Daisy Mandarins are the result of a cross between two other mandarin orange varieties. Super sweet and seedless, daisy mandarin oranges are one of the best snacking oranges. They have a dark, smooth, shiny peel that is thin enough to easily pierce and peel. Enjoy a daisy mandarin with a few cubes of White Cheddar Cheese and Northwest Delight Almonds for a quick and surprisingly filling bite to eat. 

Sumo Mandarins

This oversize Japanese mandarin, also known as Dekopon, is super easy to peel: You’ll see a plump top knot (where it’s been picked from the tree) that looks like the peel is already separating from the fruit. Sumo Mandarins come from orange parents pomelo, navel, and mandarin and taste sweeter than all three. And doesn’t that distinctive top knot look familiar? It should resemble the same topknot sported by sumo wrestlers, hence the label.

Blood Oranges

Antioxidants called anthocyanin are responsible for the name and appearance of Blood Oranges, giving the fruit its namesake deep crimson color on the inside. This yields a different pigmentation than the comparable Cara Cara navel oranges with a similarly sweet taste. When juiced, the sweeter liquid will ferment quicker than regular orange juice, meaning it should be enjoyed the same day.

Recipes with Oranges

There are several recipes with oranges to make at any time of day for many different dishes, snacks, desserts, and drinks. These are just a few of Tacoma Boys favorite ways to enjoy the winter citrus fruit.

Breakfast

It’s easy to squeeze oranges for their juice and enjoy it as part of your breakfast. Same goes for blending up a Beet Smoothie with two whole oranges.

Lunch

Sweet and savory pairs together perfectly with the use of Daisy Mandarins in this Mandarin Orange Salad with an orange poppyseed dressing by Chelsea’s Messy Apron.

Dinner

Recreate a popular classic Chinese takeout meal with this Easy Orange Chicken recipe by the Modern Proper, using both juice and zest from a fresh orange. 

Dessert 

Create an easy sweet treat with just two ingredients. Melt your favorite milk or dark chocolate and place slices of Sumo Mandarins right onto the plate. Drizzle desired melted chocolate over the top of the oranges, then leave the plate in the freezer for about 15 minutes. These chocolate covered orange slices are just as addicting as they sound. Enjoy immediately! 

Stock Up On Winter Fruits

A wide variety of winter fruits are available alongside several types of oranges at Tacoma Boys. Some of our favorites include pomegranate, pears, and other citrus fruits like grapefruit. These winter fruits can be snacks all on their own or incorporated into something bigger, like this Fruit Tart to Make Now (Winter) recipe by She Who Eats using pomegranate, pear, grapefruit, apple, and cranberry. 

Come on by to see our selection of fresh winter fruits and oranges. If you need any help, our guides are happy to lead you to whatever else you need for a healthy and satisfying meal. Then, stay up to date on insider deals and specials when you sign up for Tacoma Boys’ text list. Just text (253) 246-1661 to tell Paul you want to be on the list! 

As we reach the peak of sick season, it’s important to be fueling your body with immune boosting foods – especially this year! Consuming a well-rounded diet consisting of fresh fruits, vegetables, whole grains, and other immune boosting foods is a great way to help your body fight off the flu or any other infections. The Tacoma Boys list of favorite immune boosting foods is the perfect place to start when incorporating more of these foods into your daily diet.

Immune Boosting Foods & Why They’re Important

Before we tap into immune boosting foods, let’s cover our immune system, what it is, and how it works for us. According to the Harvard School of Public Health, our immune system is “a network of intricate stages and pathways in the body, that protects us against these harmful microbes as well as certain diseases. It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action.” 

There are many different factors that play a role in a healthy immune system; sleep, stress, age, chronic illness, diet, and more. Although diet is only one component of a healthy immune system, it is an important one. A diet lacking certain micronutrients, vitamins, and minerals can lead to chronic inflammation and a weak immune system. This is why immune boosting foods are important – they have naturally occurring vitamins, minerals, and antioxidants that help prepare your body to fight off any free radicals or unforeseen illness such as a common cold.

Fresh Local Produce

It should be no surprise that fresh local produce is on the list of immune boosting foods. All fresh and local produce have a wide variety of health benefits, and you can find a large selection of produce at your local Tacoma Boys.

Fruits

Citrus

Citrus is a common go-to food when people get sick due to its high Vitamin C content. According to Healthline, Vitamin C is known to increase white blood cells which are crucial for fighting infections. Some of the most common citrus fruits are:

• Oranges
• Grapefruit
• Lemon
• Lime

Berries

Berries are among some of the highest antioxidant-rich foods. From blueberries to strawberries, raspberries, and even blackberries, incorporating these into your diet is a great way to give your immune system a boost. 

Vegetables

There’s no denying that a diet rich in vegetables is beneficial all-around. Adding an abundance of various greens and other vegetables will aid in your vitamin and mineral intake. Try adding spinach to soup, spaghetti sauce, or a huge handful of mixed greens to a smoothie. There are many ways to incorporate these phytonutrient rich vegetables into your daily lifestyle. 

• Kale – high in fiber and a great source of Vitamin C, A, K, B6, and more
• Spinach – great source of iron, Vitamin C, K, A, magnesium, and more
• Mixed Greens – high in Vitamin A, C, beta-carotene, fiber, and more
• Red Bell Peppers – source of Vitamin C, A, and beta-carotene – according to Healthline, red bell peppers contain 3x more Vitamin C than a Florida Orange
• Broccoli – another high source of Vitamin C, fiber, and various vitamins and minerals

Aromatics

Aromatics are vegetables that add a depth of flavor to any dish. This can be spices, onions, garlic, and more. A lot of aromatics are packed full of nutrients which is why adding them to dishes is a great way to boost your food with additional vitamins and minerals.

Garlic

• Garlic is one of the most commonly used aromatics in the kitchen. But did you know that it packs a punch when it comes to nutrients? Garlic contains trace amounts of various vitamins and minerals and is loaded with Vitamin C, B6, manganese, fiber, and selenium. Adding extra garlic to soups when feeling unwell may have the ability to help your body heal faster.

Onions

• Similar to garlic, onions are found in many dishes and recipes. Onions are high in Vitamin C and flavonoids which are known to be similar to antioxidants. These help your body naturally fight off any unwanted sickness. 

Ginger & Turmeric

• Ginger and turmeric are both aromatics that have been used in alternative medicine healing for years. Both are known to help decrease inflammation and aid in immune health. Ginger and turmeric can be found in its whole root form, or you can buy it dried and ground in the spice section. Pair these aromatics with tea, smoothies, soups, and more. 

Fermented Foods

Fermented foods such as yogurt, sauerkraut, kimchi, kombucha, and more have been shown to aid in a healthy immune system. When foods are fermented they gain a load of healthy bacteria commonly known and probiotics. Fermented foods are great for gut health, and a healthy gut positively affects your immune system by boosting the ability to fight off infections and viruses.

Be Kind to Your Immune System

As we are in unprecedented times, it’s even more important to be kind to our immune systems and give them a little extra boost! When you pop into your local Tacoma Boys, take a look around at the fresh fruits, vegetables, fermented foods, aromatics, local honey, bone broth, and more. There are endless ways to add a variety of these foods into your already existing diet. If you have any questions while shopping or are looking for a specific immune-boosting item, don’t hesitate to ask one of Tacoma Boys’ workers – we’re here to help! 

Fall is finally upon us! For some, that means bring on the pumpkin spice lattes and cardigans. For others, it means a slow, sad goodbye to the last rays of summer. Whatever camp you’re in, we hope you can enjoy–or at least be consoled by–the advent of comfort food season. Yes, that’s right! With the gradual decline in temperature from now through February comes the joys of filling our bellies with a warm bowl of hearty chili, your mom’s famous chicken pot pie, or a roast you’ve been crock-potting all day.  But wait! Fresh fruits and veggies are still popping up out of the not-yet-frozen soil and falling off still-green trees! And with that, we have the best of both worlds. We would argue it’s fall’s favorite fruit: the apple. 

And if you, like us, are a fan of the apple…well you’ve come to the right place. Both figuratively and literally. If you’re in Washington (as we suspect you are), you’re in the top apple-producing state in America. I don’t know if you know this, but we’re kind of a big deal. In fact, 58% of America’s apples are grown right here in your own backyard. You read it right. That’s more than half. With all these apples growing great in your own state, there’s no reason to ever eat an apple from elsewhere. Lucky for you, Tacoma Boys and H&L Produce have the skinny on all the best locally grown apples and a few suggestions on how to have them. 

First, let’s talk types. If you hear “Granny Smith”, “Jazz”, and “Lady Alice” and assume we’re talking about your neighbor’s Tuesday morning bridge club, you’re not alone. But alas, they’re actually the names of a few of the 7,500 varieties of apple in the world. It’s a lot of information to sift through. So here’s a quick guide to some of the varieties you’ll see on our shelves. 

Our Favorite Fruit in Many Forms

Honeycrisp

You’ll know it’s a Honeycrisp as soon as you bite into it. Crisp and juicy, we love Honeycrisp for its distinctly sweet-but-not-too-sweet flavor. Perfect to eat all by itself or chopped up on a salad. Swing by Tacoma Boys or H&L Produce this week and get a great deal on a 20lb bag! With an apple so versatile, you’ll be glad you did!

Gravenstein

Graventstein is one of the oldest varieties of apples. It harkens from Europe, although the specifics are unclear. This variety is known for its exquisite flavor. It’s one of our favorite fruit because it makes great applesauce and desserts. Gravenstein is considered a high quality apple variety and has been celebrated in festivals and fairs all its own. 

Fuji

These hail originally from Japan (named after Mt. Fuji). Their fantastic crisp and sweet flavor have made them a favorite go-to snack for years. You’ll recognize them by their mostly red coloring with just a touch of yellow and/or green.

Golden Delicious

This mild little cutie is a delightful yellow-to-green color with freckles for good measure. Just a little bit sweet and not too tart, it’s easy on the taste buds and doesn’t like to make waves. Great for snacking! Or mix them with apples that have a little more tartness and bake into a pie. 

A Few Ways to “Fall” in Love with Apples

Apple Walnut Salad

Start with a spring mix, preferably one with spinach and arugula. Then, add cranberries, walnuts, and chopped apples (honeycrisp is a great choice for this salad). Finally, toss in the dressing of your choice. We recommend Brianna’s Homestyle Blush Wine Vinaigrette from our dressing aisle. Serve as a side salad with pork chops, or add chopped chicken to it to make an entree salad!

Ooey Gooey Caramel Apples

Is it really fall if you don’t sink your teeth and get them stuck in the stickiest, messiest treat around? You may think of it as “hard to eat,” but we think of it as a rite of passage. This recipe from Just a Taste calls for Granny Smith apples and strikes the right balance of easy and fun. Swing by our candy aisle for topping ideas (Hint: Seattle Chocolate’s “Mexican Hot Chocolate” bar, chopped into tiny pieces so it sticks). Go ahead, take a bite out of fall. 

Classic Apple Pie

Are you so excited to spend hours peeling, coring, and chopping apples? More power to you! But for the rest of us who love America’s favorite dessert but aren’t down for the prep time, Tacoma Boys and H&L Produce has just the thing. Swing by our freezer aisle, and pick up a bag of frozen Granny Smith Apples from Remington Farms. Grown right here in Washington and frozen at peak ripeness, these delicious apples are already skinless, seedless, cut and waiting to be thrown in a pie. Nobody will guess you didn’t do it yourself and we won’t tell! Try this recipe from Taste of Home and wow your friends and family with your domestic prowess. 

One Tree Cinnamon Caramel Hard Cider

Ok, so it’s a bit of a jaunt from the produce aisle. But One Tree cidery uses Washington apples to produce a cider that’s absolutely perfect for fall. Seriously, it’s like apple pie in a bottle. Looking for more fall flavors? While you’re perusing our cider aisle, check out Whitewood’s “Gravenstein” Cider and 2 Towns Ciderhouse’s “Easy Squeezy.”

Find All Your Favorite Fruit at Tacoma Boys!

If you’re a local looking for Washington’s favorite fruit done right, look no further than Tacoma Boys and H&L Produce. We’re lovers of all things local, especially our local farmers and apple producers. So swing by today and buy the best apples Washington has to offer.

They’re finally here! This summer’s crop of the plumpest, juiciest blueberries you can imagine has hit the shelves at Tacoma Boys and H&L Produce. The best part? Our blueberries are grown right here in Puyallup! Did you know our state produces more blueberries than all of the other states combined? Washington has a great climate for growing them, which means fewer pesticides and bigger berries. And the crop gets bigger every year to meet a growing demand. More people are eating more blueberries and with great reason!

Why should you eat blueberries?

Often called a “superfood,” blueberries are low calorie, but packed with nutrients. These nutrients include a significant amount of Vitamin C, Vitamin K, Manganese, and Fiber. In addition to this, blueberries have antioxidants which help block cancer-causing free radicals. Blueberries also boast anti-aging properties, contribution to heart health, lower blood pressure, and better cholesterol. 

Convenient to eat now or freeze later, blueberries make the top of our list when it comes to favorite fruits. And to top it all off, they’re extremely versatile! From sweet to savory dishes, blueberries can do it all. So, we’ve compiled a few of our favorite ways to enjoy them. Try one or all of these great recipes and see if Washington blueberries don’t become a favorite in your home as well! 

3 Delicious Blueberry Dishes to Try This Summer

Blueberry Pancakes

Is there anything better than a mouthful of fluffy, warm pancake coated in butter and maple syrup? We think so. The same thing, but with blueberries. Simply start with your favorite pancake recipe or pancake mix, add as many blueberries (frozen or fresh) as you like to the batter, pour onto a preheated griddle as usual, and enjoy! Don’t have a favorite recipe? Try this one from Cafe Delites! You’ll need:

2 cups all purpose 

1/4 cup granulated sugar or sweetener

4 teaspoons baking powder

1/4 teaspoon baking soda

1/2 teaspoon salt

1 3/4 cups milk, 

1/4 cup butter

2 teaspoons pure vanilla extract

1 large egg

Blueberries!

Simply mix dry ingredients (flour, sugar (or sweetener), baking powder, baking soda and salt) in a large bowl. Then, in a separate bowl, whisk the wet ingredients together. Combine wet and dry ingredients until mostly smooth. Mix in as many blueberries as you like. Now you’re ready to cook! Preheat a skillet or griddle to low-medium heat. Oil lightly (butter is best, but you do you). Pour about a quarter cup per pancake onto the hot surface. You’ll know it’s time to flip when there are bubbles across the surface. Flip, wait, and enjoy! These pancakes are perfect for kids and breakfast connoisseurs alike, so don’t be surprised if you find yourself making this recipe again and again!

Summer Berry Salad

This Summer Berry Salad is a great way to incorporate berries into your main course. A hefty amount of grilled chicken makes this salad a meal, and the combination of fruit, goat cheese and pecans provides a perfect balance. Here’s what you’ll need:

Fresh spinach

Strawberries, quartered

Blueberries 

Pecans

Goat cheese

Tacoma Boys Vanilla Peach Dressing

Grilled chicken, chopped

This salad is best with spinach or a spring mix as its base. Next, top with blueberries and strawberries (make sure they’re stemmed and quartered). Then, add the pecans! Feel free to leave them whole, halve them, or chop them to your taste. For added sweetness and crunch, candy your pecans prior to making your salad. Top with crumbled goat cheese–we recommend grabbing some Montchevre’s Blueberry Vanilla flavored goat cheese from Tacoma Boys and H&L Produce’s vast cheese selection. Finally, toss in Tacoma Boys Vanilla Peach Dressing.

Feel free to leave the chicken off for a great vegetarian option or to enjoy as a side salad. This dish is a crowd pleaser–so enjoy it with your family at home or bring it to your next BBQ and watch it disappear!

Creamy Layered Blueberry Ice Pops

Ok, we may have saved the best for last with this one. Is it ice cream? Is it a popsicle? For kids or adults? Yes, yes and yes! These Creamy Ice Pops from Taste of Home are the ultimate treat for the middle of the day after playing in the pool, or a fancy dessert to top off the evening. Or, for a simpler take on the recipe, try our version below! Just make sure you prepare them well ahead of time, since they’ll need time to freeze. 

You’ll need:

2 cups fresh or frozen blueberries

2 tablespoons sugar

¾ cup Dickenson’s Lemon Curd (found in our jam section)

2-1/4 cups frozen whipped topping, thawed

10 freezer pop molds or 10 paper cups (3 ounces each) and wooden pop sticks

Place blueberries and sugar in a saucepan; cook and stir over medium heat until berries pop, 5-7 minutes. Cool completely. Add whipped topping to the lemon curd, whisking to blend. Transfer half of the mixture to a pastry bag. Pipe into molds or cups. Layer with blueberries. Pipe the remaining whipped topping mixture over top. Close molds with holders. For paper cups, top with foil and insert sticks through foil. Freeze until firm, about 4 hours. All the taste and texture of summer rolled into one cool treat, you’ll love these lemon blueberry ice pops. And the recipe is simple enough, you’ll want to add it to your list of summer go-to’s!

This Summer’s Best Blueberries at Tacoma Boys

With all these fresh ways to try blueberries this summer, you’ll need plenty. And here at Tacoma Boys and H&L Produce, we have plenty! Swing by and get a great deal on a half flat (or two). Eat some this week, then freeze the rest and enjoy year round! Simply place the whole ½ flat in the freezer and freeze until berries are solid. Then, place the blueberries in half gallon freezer bags and put them back in the freezer. Great for smoothies, baking, and just eating plain, you’ll find tons of ways to enjoy this summer’s crop of delicious juicy blueberries at Tacoma Boys and H&L Produce!

Heirloom tomatoes can be a difficult fruit to nail down, because there are so many kinds of tomatoes that go by that name, and even when defining what an heirloom tomato is, there isn’t consensus on what the word heirloom means. So let’s break this down to what we are really here for: what are they, and what’s the best way to eat heirloom tomatoes?  (more…)

No state in American produces more blueberries than Washington State. And knowing when to find them, how to prepare them, and all the ways you can enjoy them is where we come in! So here’s to the blueberry, and the Washingtonians that love them. (more…)

The worst part of summer eating is that it ends!  But it doesn’t have to! So have no fear, we’ve got some DIY help for keeping your summer berries available in your kitchen long after the season has passed.
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A raspberry a day just simply isn’t enough raspberries! Tacoma Boys and H&L Produce love Washington raspberries, and we think you should love them too. (more…)

No summer dining experience is complete without a refreshing dessert or two to be shared. So here are some ideas for finishing off that summertime dinner party.
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