During the colder months, we tend to trade in the fresh fruits and vegetables we associate with summer for the rich, hearty meals of winter. Soups laden with browned meats and plump beans are a true staple of our winter diets. Even though summer has come and gone, there are still plenty of fresh vegetables available, some still growing and thriving in the garden despite the cold temperatures. These fruits and vegetables are rich with vitamins and nutrients to keep us healthy through the winter, so why not dish out the nutrients with a vitamin rich side dish using our winter recipe roundup? 

To make adding a vitamin packed side dish to your meal a cinch, we’ve gathered some of our favorite, simple fall vegetable, side dish recipes for you to try.

Leafy Greens & Brassicas

Many sturdier greens thrive in the garden through Pacific Northwest winters. Kale, swiss chard, and collard greens are among the sturdy greens that keep growing right on through the winter and are available fresh in our markets. 

Kale

Kale is rich in vitamins A, C, K, B vitamins, calcium, manganese, potassium, and magnesium. It’s no wonder kale makes the short list for power packed veggies. It is also loaded with antioxidants that have anti-inflammatory effects. 

On the Menu:

Easy Massaged Kale Salad

Kale Pesto with Whole Wheat Pasta

Swiss Chard

Swiss Chard is packed with vitamins A and K. Just one cup fulfills your daily recommended intake of both vitamins.

On the Menu:

Wilted Chard with Shallots and Vinegar

Risotto with Swiss Chard, Radishes, & Lemon

Brussel Sprouts

Brussel Sprouts are especially high in vitamins C and K. They are also one of the best plant sources of omega-3 fatty acids.

On the Menu:

Fried Brussels Sprouts

Perfect Roasted Brussel Sprouts

Red Cabbage

The bright color of red cabbage comes from pigments called anthocyanins, which, in simple terms, translates to loads of antioxidants that promote a healthy immune system. Red cabbage is easy to add to a meal. Slice and use in the place of lettuce on your tacos, add to a green salad for extra color and nutrients, or mix it up in this delicious and fresh winter slaw.

On the Menu:

Winter Rainbow Slaw

Braised Red Cabbage with Apples

Winter Squashes

Pumpkins are not just for jack-o-lanterns, though we do love a skillfully carved toothy grin. Loaded with beta carotene, vitamin C and E, iron and folate, pumpkins and other winter squashes offer support for vision and promote immune health. 

Pumpkin

On the Menu:

Savory Pumpkin Scones

Pumpkin Apple Quick Oats

Pumpkin Spread

Kabocha Squash

On the Menu:

Roasted Kabocha with Maple Syrup & Ginger

Paleo Creamy Kabocha Squash Mash

Delicata Squash

On the Menu:

Parmesan Crusted Delicata Squash

Roasted Delicata Squash

Root Vegetables

High in fiber and in vitamins C and A, as well as potassium, root vegetables are an easy choice to add to your winter diet. Many root vegetables are excellent for longer storage, so you can stock up and be sure to have them on hand, when you get the craving.

Beets

On the Menu:

Maple Orange Roasted Beets and Carrots

Balsamic Roasted Beet Salad

Carrots

On the Menu:

Simple Roasted Carrots

Hummus Dip for Sliced Carrots

Parsnips

On the Menu:

Parsnip & Potato Mash

Parsnip Ecrasse

Sweet Potatoes

On the Menu:

Slow Roasted Sweet Potatoes

Crispy Sweet Potato Roast

If you need even more inspiration to add a little vitamin goodness to your winter menus using fresh, local, seasonal ingredients, check out our Guide to Local Seasonal Eating or ask one of our amazing produce specialists what seasonal fruits and vegetables they particularly enjoy.

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!

Does eating healthy sound like it’s too expensive for you? Believe it or not, there’s a way you can eat healthy food for less, even for under $1. Here are 3 staple foods that will have you eating healthy on a budget in no time.

Most of us have the best intentions when it comes to our food. We always want the most affordable food that are as good for our bodies as they are our wallets. However, there’s a common misconception that eating healthy on a budget is nearly impossible. In fact, it’s one of the top reasons why many of us eye that fast food cheeseburger over a healthy plate of greens.

But eating well doesn’t have to be an expensive endeavor. In fact, even if you only have a few dollars you can get the ingredients to make a hearty, healthy, home-cooked meal.

Here are three examples of healthy food you can get for $1 or less.

1. Oats

When it comes to eating a healthy breakfast, you have plenty of options. But to get the most bang for your buck, you’ll want to pick up a container of oats.

While cooked oats may not be everyone’s image of an ideal breakfast, there’s no more cost-effective way to start your day. The average serving of oats, which is around 1/3 of a cup, will cost you less than a dollar. Tacoma Boys sells containers of oats at a very affordable price, so you should be able to get a few pounds of oats for less than a couple of dollars in total. That means you’ll have healthy breakfasts for days!

But the cost isn’t the only reason to incorporate oats into your diet. Each serving contains several grams of soluble fiber to aid digestion and rid your body of bad cholesterol. Plus, you can do a lot of different things with oats. Remember your favorite oatmeal from when you were a kid? Recreate a healthy adult version by adding fresh berries or cinnamon to your cooked oats. Some people even enjoy making their own granola or no-bake energy bites with peanut butter. The options are endless, it just takes a little creativity.

2. Beans

Beans, beans, they’re good for your heart, the more you eat, the more you… save!

Beans are a fantastic option for eating healthy on a budget. They’re an affordable meal that won’t leave you hungry a few hours later. Cooking up a cup or two of beans will help you incorporate more fiber into your diet, as well as some extra protein. For those on a meatless or plant-based diet, beans are key for getting vital nutrients.

There are tons of options to choose from:

• Black beans
• Pinto beans
• Red beans
• Black-eyed peas
• And more!

You can pick up a pound of your favorite legume for about $1 no matter where you shop, making it one of the affordable foods out there. If you have the extra cash, we recommend buying a larger bag, as you’ll ultimately save more that way.

Plus, they’re one of the most versatile foods out there.

3. Eggs

Speaking of versatility, eggs are a common component in thousands of the world’s most beloved dishes. From omelets to frittatas to straight-up scrambled, there are dozens of ways to use a dozen eggs.

In terms of health benefits, eggs contain protein as well as vitamins D and B. Many people look to egg whites as the more nutritious portion of the egg, but there are benefits to both the white and the yolk. Egg whites are fat free, carb free, high in protein and low in calories. However, egg yolks contain vitamins A, E and K along with healthy fats the body needs. Also, compared to the whites, egg yolks are more rich in folate and vitamin B12.

Most stores offer organic eggs for a very low cost per egg, so stock up! You can also look to your community for fresh eggs. Here in the Pacific Northwest, backyard chickens have been gaining popularity in urban neighborhoods. It’s very likely you have a neighbor with chickens who gets fresh eggs every day. If the chickens are productive, they will often have a surplus and sell the eggs locally for great price. Check out your community message boards online to see if you can score some fresh eggs.

You don’t have to give up on taste when eating healthy low-cost foods.

These three foods for eating healthy on a budget will keep your stomach and wallet full, so don’t let a tight budget stop you from eating right. Oats, beans and eggs are staple foods that are best when complimented by fresh fruits and veggies. Use the money you save to stock up on quality organic produce and meats for a well-rounded, budget friendly diet.

At Tacoma Boys, we pride ourselves on offering customers the healthiest foods at the fairest prices. So, stop into one of our three locations today to see just how affordable eating well can be.

There are a ton of easy dinner recipes out there to help you eat healthier and save money today. All it takes is some basic cooking knowledge and a few kitchen essentials. (more…)

Having a mental menu of easy meals to make can be oh so useful! Your, friends, family and guests will all appreciate your cooking genius that helps you glide through those early morning wake-up calls and late night hunger pangs.

Don’t Get Hangry

“Hangry” isn’t just a fun word to say, it’s a gosh-darn real thing! According to scientific research, hunger contributes to poor decision-making and impulsive choices. A drop in blood-sugar levels for even the healthiest of athletes can make for grumpy times.  

Click for the Science of being hangry.

Skip the rumbling stomach, cranky guests, and crying kids by preparing healthy meals in fewer than 12 minutes. Here are five easy meals you can prepare at home.

Salads for Life

Salad is a quick and easy go-to meal. Either keep a rotating selection of greens in your fridge, or pick your own fresh lettuce from your garden or patio.

Spruce up your leafy greens with chickpeas, beans, veggies, seeds or nuts. Then drizzle your creation with some super healthy vinegar and olive oil.

To make it more filling, you can add a slice of crispy bread. If you love meat, add tuna, chicken or a boiled egg. For extra flavor, sprinkle some kosher sea-salt.

Some Egg-celent Choices

Eggs are a quick and easy way to add protein and flavor to left overs. One example is to pour that box of fries from the night before in a frying pan with butter. Add some chopped deli ham, maybe some onions, scallions or spinach. Once heated, add a scrambled egg and some cheese. Salt and pepper to taste. Voila! An amazing hot breakfast.

Have some leftover beans and rice from your favorite Mexican restaurant? Consider adding a fried egg, and wrapping it all into a burrito or make a burrito bowl.

If you’re looking for something a little different, try a normal cheese omelet with chimichurri. Chimichurri is a green sauce that consists of garlic cloves, parsley, olive oil, red pepper flakes, red wine vinegar and kosher salt. Chimichurri is great with an omelet but also goes well on fish, tacos, steaks and sandwiches.

Try Frank Sinatra’s quick and easy garlic, eggs and pasta recipe.

Avocado Everything!

Avocados are amazing. They are rich in healthy fats and protein. They are filling, and are great for your digestive system.  As an added bonus, eating avocados year round helps to support small town economies in Mexico.

So what’s the best way to eat an avocado? Everybody is raving about their avocado toast these days, but have you considered an avocado and tomato grilled cheese sandwich? It’s an excellent choice for lunch or supper. Because of the avocado’s texture, you don’t need to use much cheese, which gives you that grilled cheese satisfaction, with more of a healthy kick.  

To make this sandwich all you need is one avocado, one ripe tomato, butter, mozzarella cheese slices, sliced bread and some salt. It’s important to salt the tomatoes before putting the sandwich together.

Frozen Chicken Fillets

One of the best things for quick and easy meals are frozen chicken breast fillets. They are thin enough to cook quickly, and are small enough for portion control.  If you have frozen grilled chicken, you can put this recipe together in no time.

A quick a flavorful recipe is to pan-sear your chicken and spice it with some Tacoma Boys Cajun seasoning. Make sure it’s cooked all the way through, then spend a few minutes sautéing pre-chopped zucchini and squash (click for some other Cajun veggie ideas).

At your local Tacoma Boys and H&L Produce we carry frozen chicken, along with an amazing selection of fresh chicken from our meat department. If you’ve never had free range, organic chicken, stop in today and try some. You won’t be disappointed!

South Western Steak Salad

It may be difficult to believe that a healthy steak dinner could be prepared so fast but timing is everything. While your steak is cooking, you have time to assemble the salad and put together a light and creamy chipotle dressing.

This meal can be packed with ripe tomatoes, silky avocado, and fresh summer corn. Not to mention your favorite cut of deliciously marbled steak. For an added crunch, serve this meal with crushed tortilla chips.

To up your sophistication level when it comes to quick and easy meals — our H&L Produce location offers dry aged beef. The slow aging process breaks down the protein in the beef, allowing for a buttery smooth texture that is found at the finest steak houses. Order yours today!

How is your Spice Library?

Take a naked breast of chicken and add a little salt, pepper and olive oil.  You have yourself a delicious entrée. Now let’s switch that up with some pre-made seasoning from your very own Tacoma Boy’s spice library.

There is no need to hit up the popular fast food options. Within easy reach you can your  meal to match your mood. From Mexican to Cajun to Italian or Curry. Having a well stocked spice library makes cooking fun and easy!

Stock The Essesntials

One of the best ways to ensure your kitchen is ready for quick and easy meals is to stock up on the essentials. It’s also a great way to make sure you are eating healthy!

A supply of olive oil, balsamic vinegar, salt and pepper can take you a long way toward eating fast and healthy meals. Butter, your favorite seasonings, rice, pastas and jarred sauces are another ways to ensure you have the means necessary to eat well at short notice.

Tacoma Boys and H&L Produce have a huge selection of specialty foods, from pickled quail eggs to spicy salsas and pasta sauces. Take a look the next time you are in and stock up for your next last minute feast.

Tools for Easy Meals

Cooking tools are important as well. A good sharp knife for slicing fruits, veggies and meats. A cutting board and bread knife. Take note that having multiple knives, measuring cups and cutting surfaces can make your cooking time more efficient. One cutting surface and knife for your veggies, another for your meat, etc.

As for cooking surfaces it’s great to have a pot for boiling water, another for warming sauces. A non-stick frying pan and a colander to drain your noodles and vegetables. Make sure that all of your cooking utensils are safe to use on hot surfaces! Some spatulas are NOT heat resistant. Nothing like melted silicon to ruin a meal.

Clean as You Cook

It doesn’t take much to create small habits of cleaning as you cook. Rinse that sauce pan with hot water while the sauce is still pliable. Wipe off those counters and clean those cutting boards while the sauce simmers.

If you think about it, keeping a clean cooking area just makes sanitary sense! By taking these small steps and more, you will end your prep time with considerably less to clean once finished.  

Believe it or not, a dishwasher is a huge time saver! Combine it with dishwasher friendly pots, pans and utensils, and your evening can be spent with the ones you love — even if that’s just your favorite actor on Netflix.

Easy Meals: A Wrap-Up

Cooking easy meals at home shouldn’t be too difficult. Just make sure you’re ready and know your way around the stovetop and microwave.

No matter the time of day, you can get affordable fresh produce from Tacoma Boys and H&L Produce to prepare your hot home-cooked meals in minutes. Contact us today at any of our three locations.