Vegetables

While eating vegetables may not be the most exciting thing about dinner for many of us, the benefits are vast. Cup upon cups of raw and cooked vegetables are packed with nutrients and can be so filling! And you may be surprised at the amount of vegetables recommended by the USDA. General recommendations for adults clock in around 2-4 cups of vegetables per day. Eating vegetables is often much easier said than done, but it’s worth it to make an effort!

Eating Vegetables Everyday

Regularly eating vegetables can be simple once you’re comfortable with a few recipes! Vegetable recipes can be raw or cooked and full of flavor and whatever other ingredients you’d like. Cheese, starch like pasta or potatoes, and protein like cooked chicken or steak are a great accompaniment to vegetables. When you aim for eating vegetables rather than processed foods or foods low in nutrients, it’s easy to get your day’s worth of vegetables. That’s because you can eat a lot more without getting too full. Fill up your plate with produce, then work in grains and protein to balance your food groups. For more information on the health benefits of grains and how to include them in your diet, check out our blog post all about it.

In general, there are a few ways to continue eating vegetables throughout the day. Other than incorporating large amounts of produce into each meal, you can eat more vegetables with simple snacks throughout the day. One way to eat more vegetables throughout the day is to sneak some greens in everywhere you can.

Sneaking in Greens

Smoothies are an easy go-to when sneaking in greens. Just be sure to watch the amount of sugar you end up adding to the concoction! Some pre-made smoothies and juices like orange juice include several grams of added sugar. Aim for smoothies made with frozen fruit, greens, and a little bit of liquid like Vita Coco Coconut Water or Califia Farms Unsweetened Almond Milk. You can sneak in several kinds of greens here, from spinach, to kale, to collard greens, and more. 

These dark, leafy greens are known for being packed with nutrients. Think spinach, kale, chard, collard greens, spring mix, microgreens, beet greens, and watercress. Some of these dark leafy greens and more are fresh and available in Tacoma Boys’ produce section. The fibrous vegetables are often very low in calories while being high in fiber, antioxidants, and vitamins like vitamin A, B, C, and K. Those who don’t enjoy the taste can easily incorporate greens into a smoothie with little to no perceivable taste. If you’re not sure how to get started, check out this guide on how to make smoothies with greens.

Salads don’t have to be boring! Sneaking in greens through salads is easy. But many people avoid salads. The dish gets a bad rep for being bland, not very filling, and lacking texture. Every salad should be loaded with more than just greens and vegetables. Think nuts, seeds, dried or fresh fruit, cheese, beans, meat, and more. Plus, Tacoma Boys’ vast selection of specialty salad dressings make it easy to add extra flavor to any salad.

Recipes With Vegetables

Recipes with vegetables don’t have to be complicated. Recall the vegetable-heavy dishes you’ve encountered and make your favorite at home. For example, do you ever enjoy cut raw veggies with dip served for snacking at a dinner party or get-together? Whip up the quick and healthy snack at home with whatever veggies you have on hand: Think carrots, celery, cucumber, tomatoes, broccoli, cauliflower, and even pickles and olives for an extra briney, salty crunch! These vegetables are inexpensive and easy to prepare ahead of time. 

• Serve your family’s favorite dip, like Paradigm Ranch Dressing or Litehouse Chunky Blue Cheese alongside the raw vegetables. Or, try something that may be different to you, like Stonemill Kitchens Artichoke Jalapeno & Parmesan Premium Dip or Kite Hill Tzatziki Almond Milk Yogurt Dip.

• You can also make recipes with vegetables with simple methods like roasting vegetables: Roast a large amount of whatever vegetables you have on hand. Add potatoes, or grains like rice or quinoa, plus beans or meat for protein. Season them with your favorite spice mix, like Johnny’s Garlic Parmesan Seasoning. Or, finish them off with condiments like Tacoma Boys Pepper Patch Salsa or Stonewall Kitchen Roasted Garlic Aioli. Now you have a full meal!

• Large amounts of vegetables can easily be added to soup. And soup season is coming up: The warm, hearty dish is so versatile, making it family-friendly. That’s what we love about it! Make a soup with whatever veggies, beans, and seasonings you have on hand. Check out our soup guide for some tips and tricks. Or, grab some packaged vegetable-loaded soup to have on hand, like Amy’s Organic Chunky Vegetable Soup or Rill Foods Barley and Vegetable Soup. 

Staying Healthy With Vegetables From Tacoma Boys

Swing by Tacoma Boys for all the fresh vegetables and produce you need throughout the year. You can find seasonal and other produce to incorporate into your meals and keep your family eating healthy. 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!

Here in the Pacific Northwest, fall vegetables are some of the best. The mostly mild winters mean a variety of cold-weather vegetables grow well. Squash like pumpkins and root vegetables like sweet potatoes are nutritious and tasty. And cooking during the cooler months usually revolves around warm comfort food! These veggies are easy to cook up for a healthy and satisfying meal or snack any day.

Fall Vegetables at Tacoma Boys

Fall vegetables like butternut squash, brussels sprouts, and potatoes might be first to come to mind. But there are a variety of other related vegetables to choose from. As far as cooking goes, “tubers” is a term for root vegetables like carrots and potatoes. These vegetables grow from the plants’ roots and otherwise underground. Many fall vegetables like tubers are hard and need to be cooked to a softer texture to be enjoyed. Gourds are similar: This species of vegetable includes squash like pumpkin. But some gourds are much too tough to eat — Decorative pumpkins in funky shapes might come to mind when you think of gourds. You can find these funky decorative gourds at Tacoma Boys, too!

Shop for an assortment of fall vegetables at Tacoma Boys, such as:

• Whole carrots
• Parsnips
• Sweet potatoes and yams
• Russet and red potatoes
• Brussels sprouts and cabbage
• Radish
• Beets
• Several varieties of squash

Squash Season

We all love a good summer squash like zucchini or crookneck squash. But the fall and winter seasons bring with it much more fall and winter squash! Cold weather squash has a hard exterior and can be cooked whole or peeled and chopped. Most squash is loaded with nutrients and have a sweet, nutty flavor. Many varieties contain vitamins, fiber, and protein. Depending on what you cook it with, squash can be quite a healthy side dish or snack. Same goes for squash seeds, too! Roasted pumpkin seeds are a popular snack after the carving is said and done. But any squash seed will roast well. Try roasting the seeds with Tacoma Boys Everything Bagel Seasoning or a basic blend of salt and black pepper.

Find these varieties of fall and winter squash at your local Tacoma Boys:

• Spaghetti squash
• Butternut
• Danish or acorn
• Delicata
• Kabocha
• Carnival

Pumpkins, including sugar pie pumpkins and Jack-O-Lantern pumpkins are considered squash, too!

Fall Recipes

There’s something comforting about getting cozy and cooking fall recipes. Rainy afternoons or holiday celebrations are perfect for such hearty food. Made with seasonal ingredients, fall recipes can consist of anything you want. From familiar favorites to creative new recipes, it’s a great time to get in the kitchen. While there are an infinite number of ways to cook fall vegetables, these basic fall recipes can get you started:

• Baked Sweet Potato Fries by Cookie and Kate
• Slow Cooker Pumpkin Soup by Cook It Real Good
• Maple Roasted Acorn Squash by Love and Lemons

Roasted Root Vegetables

While any of these fall vegetables are amazing when roasted, root vegetables are one of the simplest to prepare. This recipe for roasted root vegetables brings out the natural sweetness and flavors.

Ingredients

• 2 cups root vegetables, diced: This could be a mix of carrots, parsnips, sweet potatoes, beets, and more.
• 1 tbsp Chosen Foods Avocado Oil
• 2-3 tsp Tacoma Boys All Purpose Seasoning

Directions

1. Preheat the oven to 425 degrees Fahrenheit and line a large baking sheet with parchment paper. Alternatively, lightly grease the baking sheet with extra avocado oil.
2. Add the diced vegetables to a large bowl and drizzle with the avocado oil. Toss with a spatula to coat. Sprinkle with seasoning and toss again to coat. Spread the diced root vegetables in an even single layer on the baking sheet.
3. Transfer to the oven and roast for 25-30 minutes, flipping/tossing the vegetables halfway, until fork tender and browned. The amount of time will vary depending on the thickness and type of vegetable.

Autumn Harvest Salad

Try a new spin on your classic cold salad with warm roasted squash. Sliced apples and pomegranate are also in season. Plus, you can make use of any squash seeds you may have!

Ingredients – serves 2 

• 1 small squash of choice: Butternut, acorn, delicata, or kabocha.
• Lettuce of choice: Spinach, spring mix, butter lettuce, etc.
• 1 honeycrisp apple, thinly sliced
• Arils from 1 pomegranate
• ⅔ cup roasted pumpkin or squash seeds
• Apple cider vinaigrette

Directions

1. Roast the squash as directed in the roasted vegetable recipe above. Let cool for 2 minutes.
2. Assemble the salad: Lay a bed of lettuce on two serving plates. Top with the roasted squash and sliced apple. Sprinkle with pomegranate arils and pumpkin seeds. 
3. Drizzle with desired amount of dressing just before serving and enjoy!

Celebrate the commencement of the fall season with Tacoma Boys selection of fall vegetables and more. Stop by any time to check out an assortment of squash, gourds, tubers, and more! 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!

As the days shorten and cool off, it’s easy to assume that your gardening days are done for the year. However, there are plenty of plants that thrive in these exact conditions. Tacoma Boys Markets are here to help you stretch your growing season. Check out what you can plant this week to set up your edible Fall and Winter Garden.

What to Plant Now & How to Enjoy Eating It…

Arugula

Arugula is a sprinter in the garden world. It takes less than a month to grow from seed to harvest. Sow some now then cut it back to enjoy in salads, pizza, or in your sandwich. It will grow right back after you cut it, so you can enjoy another crop. 

Three ways to enjoy Arugula:

Arugula Pesto

Arugula Salad with Olives, Feta, and Dill

Prosciutto and Arugula Pizza

Carrots

Though you won’t be able to sow and reap full sized carrots this late in the season, you can still enjoy baby carrots throughout the winter. Sow seed generously and thin baby carrots throughout the fall and winter. Remaining carrots will have more room to grow and you can harvest full sized carrots later in the spring. 

Three ways to enjoy Baby Carrots:

Root Vegetable Salad with Thinned Carrots

Grilled Carrots with Maple Tahini Drizzle

Roasted Carrot Tart

Mustard Greens

Mustard greens add a nice, peppery punch to salads and are rich in Vitamins A and K.  Mustard seeds germinate and grow quickly, making them a great addition to your fall and winter garden. Sow mustard seeds through September to produce a fall crop for your enjoyment.

Three ways to enjoy Mustard Greens:

Southern Mustard Greens with Smoked Turkey

Mustard Greens and Bulgur Wheat Salad

Mustard Greens with Chorizo and White Beans

Radish

Radishes are another sprinter of the garden world. They take less than a month to grow from seed to maturity. Plant a crop now and again in two weeks to squeeze two crops in before freezing temps arrive.

Three ways to enjoy Radishes:

Roasted Radish, Zucchini, and Shallot Asiago

Spicy Quick Pickled Radishes

Radish Butter on Toasted Baguette

Shallots and Chives

Both of these plants in the allium family can be planted until early November and remain in the garden to be harvested as desired. If you already have them growing, you can also divide them and multiply the areas they are grown in your garden. 

Three ways to enjoy Shallots and Chives:

Herby French Shallot Soup

Balsamic Caramelized Shallot Pasta

Chive Butter

Garlic, Onions, Spinach, and Kale

These can be planted in the fall to overwinter and enjoy next spring and summer. If you are the type that likes to plan ahead, get these going so you can feel proud of yourself in several months when you begin harvesting.

Three ways to enjoy Garlic, Onions, Spinach, and Kale:

Lemon Garlic Kale Salad

Wilted Spinach with Bacon

French Onion Soup

If you’re lamenting the coming of winter, planting a garden can help change your outlook. Harness these remaining days of sunlight and relative warmth and you’ll reap a reward on those cold days ahead. We still have a great stock of plants, seeds, compost and gorgeous ceramic pots. You can find everything you need for your edible Fall and Winter garden–including the help of knowledgeable staff–here at Tacoma Boys Markets.