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!

While it’s fun and exciting to enjoy the summer weather, it’s important to consume hydrating foods along the way. This year’s summer in the Pacific Northwest is already a hot one! So while you’re spending time outdoors, there’s plenty of hydrating foods and things to do to stay cool. Start by planning ahead and always having water with you— grab a reusable water bottle if you don’t have one. The key to staying hydrated is of course drinking lots of water. But it’s also helpful to keep hydrated with snacks and food throughout the day.

Stay Stocked With Hydrating Foods

There are several ways to eat hydrating foods during the summer and everyday. Generally, any fruit is a great hydrating snack! And if you have these foods on hand, you can stay cool and enjoy the summer. In general, fruit is a great go-to hydrating food. Many fruits are mostly water and are cool and refreshing when you take a bite. For a guide on preparing snacks for warm weather activities, check out our blog all about it. And consider these foods to keep you cool this summer:

1. Fruits and vegetables like melons, strawberries, oranges, tomatoes and cucumbers. Almost any fruit you choose is likely to be full of water! And smoothies, like Columbia Gorge Organic Juices and Smoothies are an easy way to eat fruit.
2. Classic salads are a hydrating food because they’re full of lettuce and vegetables. They’re also light and refreshing on hot days! Try this Tossed Salad by Spend With Pennies with iceberg lettuce
3. Cottage cheese and yogurt: Munch on a cup of Smith Brothers Farms Cottage Cheese and chopped cucumbers.
4. Cold noodles: Think pasta salad, zucchini noodles, or cool sesame noodles. We like this recipe for Cold Sesame Noodle Salad by Life’s Ambrosia.
5. Some pasta sauces, like marinara sauce, are surprisingly hydrating! Throw together a batch of spaghetti with Victoria Marinara Sauce.

Cooling Down in Hot Weather

While it’s helpful to enjoy hydrating food, you may be looking for other cooling down tips and activities. If you want to get outdoors to enjoy the summer, go prepared! Pack those hydrating foods and snacks in addition to water and other drinks. You could even use a cooler with ice to keep things chilled while you’re at the beach, lake, or picnicking at the park. Cooling down includes using hats, umbrellas, and seeking shade often. Especially keep an eye on small children and older adults in the hot weather and encourage shade and hydration.

If you don’t have air conditioning (like many people here in the Pacific Northwest), there are other ways to stay cool indoors. If there’s a breeze, open those windows! Avoid using the stove or oven and instead opt for chilled foods. And definitely sip on water and tasty drinks.

Don’t Forget These Hydrating Drinks

Throughout the snacking, it’s always good to have a thirst-quenching beverage on hand. While water is an easy choice, it’s fun to mix it up with other hydrating drinks. Tacoma Boys offers a variety of beverages that you can easily grab and keep handy. They’re perfect for summer activities out and about in the sun!

Iced Tea and Kombucha

Try Joyroot Herbal Tea in Lemon Tulsi and Orange Hibiscus. Or make your own iced tea, like this Herbed Arnold Palmer! And kombucha is another version of tea —fermented tea. Búcha Grapefruit Sage Live Kombucha is available at Tacoma Boys in addition to several other varieties of kombucha.

Lemonade

Me & the Bees Lemonade with Mint and Calypso Lemonade are perfect summer drinks to refresh you. Lemonade does contain a good amount of sugar, however, so be sure to drink plenty of water too.

Sparkling Water

Sparkling water or seltzer is a simple alternative to water if you’d like a bit more pizazz. Local Seattle Soda Co., Original New York Seltzer, and Poppi sparkling waters are available in the refrigerated section.

Summer Heat Safety Tips

Every summer, it’s helpful to go over heat safety tips as a reminder to stay safe. Here in the Pacific Northwest, there’s just a few months of hot sun and warm weather. But it’s important to know heat safety tips as well as the signs of heat stroke. You can read up on the warning signs of heat stroke and heat exhaustion here. To avoid heat sickness, be sure to:

• Drink plenty of water.
• Seek air conditioned spaces often.
• Avoid the direct sun.
• Wear loose fitting clothing.
• Avoid alcohol and caffeine which may dehydrate you.
• Go slow if working outside.
• Never leave pets or children unattended in a car.

Whenever you’re ready to grab hydrating foods and drinks to keep you cool, swing by Tacoma Boys! With a selection of fresh fruit, drinks, and specialty foods, you’ll find everything you need for a relaxing summer. 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!

You’ve likely heard the term “locally grown” boasted in the produce aisles and farmers markets you love. And maybe you’ve wondered what the big deal is, besides a general confidence that anything grown in Washington must be a little better. Well, that’s probably true, but there are actually a lot of great reasons to buy quality local produce. As your local produce experts, we’re here to tell you what the hype is about. And once you know, you’ll be as excited as we are to see those two little words–”locally grown”–throughout our produce section. 

4 Reasons to Buy Locally Grown Produce

1. Fresher Produce. 

As great as Washington is at growing things, the key is actually proximity. It’s simple. The less time between when you pick the produce and when you eat it, the better. So when you buy produce close to home, you’ve saved that time and eliminated the need for long transport. When you buy local produce at Tacoma Boys or H&L Produce, you’re consuming fresher fruits and veggies. 

2. Better Nutrition. 

When you buy local, you’re eating produce that doesn’t need as much help with preservation. This means the growers of your produce don’t need to treat it with as many chemicals to keep it fresh in transport. In addition to this, local produce can grow to peak ripeness and doesn’t need to be harvested early, so it tastes better and is more nutritionally dense.

3. Environmentally Friendly. 

Farmers who grow your food nearby don’t have to worry about freezing, packaging, or shipping produce. All of these processes require energy, create waste, and are hard on the environment. When you keep it simple by shopping for Washington grown food, you’re keeping bad stuff out of the environment, and that’s good for all of us. 

4. Support Your Local Economy.

We at Tacoma Boys and H&L Produce take pride in supporting local farmers. When you shop local, you’re putting money into the pockets of hard working farmers who live and work near you. Your support means Washington farmers can keep providing us with fresh produce year after year. 

What’s In Store?

Right now, at Tacoma Boys and H&L Produce, you’ll find a wide variety of fruits and vegetables grown right here in Washington state. We’ve rounded up a few we think you should try this week. Keep in mind, shopping locally often means eating seasonally. In other words, enjoy what’s growing now, because the season is almost over!

Fresh Blueberries

Why: Often considered a superfood, blueberries always sweeten the deal. They’re packed with antioxidants and make a great addition to smoothies, salads, and deserts alike. 

How: Try them in this Blueberry Buckle recipe from Spend with Pennies as a stellar cap to any summer evening. 

Juicy Peaches

Why: A great source of Vitamin C and Vitamin A, peaches contain no fat and make for a sweet summer treat. Kids love them and they’re as convenient as it gets!

How: Fresh peaches make this Tennessee Peach Cobbler a dream. Enjoy with ice cream for a peaches’n’cream vibe.

Seedless Watermelon

Why: Mostly water, watermelon is a great way to stay hydrated as we soak in the last of the summer heat. They’re also packed with Vitamins–specifically Vitamins A, B6, and C, so enjoy summer’s best snack and stay healthy at the same time!

How: No need to get fancy. Grab a melon, slice it in half and enjoy! Or check out this tutorial for a fresh take.

Sweet Corn

Why: Besides being delicious and fun to eat right off the cob (except to our brace wearing friends…sorry, guys!), corn is a great source of Vitamins B9, B1 and C. 

How: We can not recommend this recipe for Mexican Street Corn from Food with Feeling highly enough! Break out the grill for one last summer hoorah. Top with all the amazing creamines of cotija cheese, and you really can’t go wrong. 

Green Zucchini 

Why: We all know zucchini to be delicious and nutritious, but the world is starting to discover just how versatile it is. From muffins to “zoodles,” the possibilities are endless. So grab a few fresh, local zucchini from Tacoma Boys or H&L Produce today, and try them all the ways!

How: You will not regret frying up some of these amazing Zucchini Fritters from Damn Delicious. Crunchy and satisfying, you (and your kids) won’t even know you’re eating veggies.

Vine Ripe Tomatoes

Why: Of all the produce that’s better fresh, nothing beats a local, vine ripe tomato. According to healthline, “Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.”

How: The ultimate summer appetizer (or side salad), this Caprese Salad from the Kitchn balances zesty balsamic, juicy tomato, and mild fresh mozzarella. Showcase the perfection of summer tomatoes with this fantastic summer dish!

Say Goodbye to Summer with Tacoma Boys

These are just to name a few! To see our vast array of quality local produce, swing by today. Just look for “locally grown” on our signs, or ask a friendly store associate to point you in the right direction. As summer comes to a close, say goodbye to the last and best of Washington’s summer produce.

If you’ve been on the internet five minutes today, you’ve likely seen at least one moderately hilarious meme about the weight we’re all going to gain during this time at home. And with all the extra time to bake sourdough bread and neighbors dropping off porch presents in the form of baked goods every other day, the memes have a pretty good chance of getting it right. But all joking aside, what if you still want to fit into your clothes when the time comes to put some on and go out into the world? We, at Tacoma Boys and H&L Produce, believe that by making a few healthier choices in this season, you can come out of it looking and feeling like your best self. You may not be able to hit the gym, but we’ve compiled a list of tips for eating well while staying home. 

Healthy Weight And Eating Well

Eating well is the key not only to staying a healthy weight, but it can also give you the energy you need to stay present and boost your mood. Who couldn’t use a mood boost these days? More and more research is pointing to diet as one of the major factors involved in mental health. In a time when anxiety threatens to creep in, a great way you can support your brain’s healthy function is by giving it healthy food. 

Besides maintaining a reasonable weight and supporting your mental health, eating well during this time at home can help your immune system to function better. Increased immune function can help keep you from getting sick or decrease the severity of symptoms if you do. One of the best ways to support your immune system is by increasing your intake of fruits and vegetables. Packing your diet with produce gives your body the vitamins and antioxidants it needs to fight disease. 

With all these great reasons to eat healthy, why not get started today? At Tacoma Boys and H&L produce, we care about your health and that of your family. We’re here to support you in your efforts. Not sure where to start? Here are some ideas for eating well while staying home.

6 Simple Tips For Healthy Eating at Home

1. Start Your Day With A Fruit

It’s easy to feel out of sorts with many of our usual rhythms interrupted. Now’s a great time to give yourself some new healthier habits right off the bat. It’s a message we hear from the time we’re kids: “Breakfast is the most important meal of the day.” But if preparing a full meal feels like a lot first thing in the morning, simply grabbing a fruit to eat while you drink your coffee is a great compromise. This week at Tacoma Boy’s and H&L Produce, we’re featuring our delicious Honeycrisp apples and super sweet juicy oranges. Or opt for a delicious pineapple! Just cut it up and store it in chunks in the refrigerator for an easy addition to breakfast.  

2. Eat a Breakfast Packed with Protein and Good Fat

Protein and fat (the good kind found in eggs and avocados), keep you fuller longer than a breakfast packed with empty carbs. If you find yourself with more time and less hustle in the morning, it could be a great chance to focus some attention on a home cooked breakfast, like some Spicy Pulled Pork Fried Eggs. This recipe calls for slow cooker pulled pork, so you’ll want to swing by our butcher for one of our premium pork shoulders. You’ll be amazed at how much you can accomplish when you begin your day by eating well!

3. Make Your Sandwich a Wrap

Replacing your bread with leafy vegetables like chard or romaine lettuce is a great way to get an extra serving of veggies. It also helps cut down on carbs and adds a nice crunch to your lunch. Check out our fresh produce section for a great selection of leafy green and red lettuce. Top with our deli-sliced turkey breast and black forest ham, and dice some roma tomatoes for additional color and flavor! Your taste buds and waistline will be so delighted, you’ll want to make every sandwich a wrap.

4. Snack on Veggies

If you find yourself reaching for a mid-afternoon snack, avoid foods like chips that are high in calories but nutrient-deficient. Instead, give your body foods it truly craves, like our buttery-rich Hass avocados. Cut one in half, sprinkle with sea salt, and enjoy with a spoon right out of the skin. Or enjoy the millennial-famed avocado toast. It’s famous for a reason! If avocado isn’t your speed, try making caprese with our juicy red cherry tomatoes, fresh basil, and fresh mozzarella selected from our wide variety of gourmet cheeses. Replacing junk food with healthy alternatives like the above is a great way to keep eating well while staying home. 

5. Have Fish Once a Week

The health benefits to eating fish regularly are numerous. Consuming fish can help heart health, brain health, and energy levels, just to name a few. And fish can be one of the simplest meals to prepare! This week at Tacoma Boys and H&L produce, we’re featuring our Wild Alaskan Salmon Fillets and Fresh Wild Red Rock Snapper Fillets. Stop by our fish counter and experience the best quality fish around! 

6. Start Your Own Garden

A great way to get your greens is growing your own! Forgot to plant this spring? No problem! Tacoma Boys and H&L produce is your one-stop shop for vegetable starts this year! Avoid the crowds at the supermarket by growing your own veggies at home. Nothing beats the taste of produce grown in your own backyard. Need planting advice? Our friendly and knowledgeable staff can point you in the right direction. 

Our Commitment to Helping You Stay Healthy 

At Tacoma Boys and H&L Produce, we’re experts in the meats, cheeses, fruits and vegetables you need to stay healthy. Much of our produce is locally farmed, so shopping with us is a great way to support your local farming industry while you and your family stay healthy. Our expert staff are knowledgeable and ready to help you find what you need to eat well while staying home this season. 

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!

You may not know it, but whenever you think of the fresh, juicy flavor of a sweet corn, you’re really just dreaming of Incredible Corn. And this Washington State staple is available at all Tacoma Boys and H & L Produce locations. (more…)

We all know having a balanced, fruit and vegetable diet is important, right? After all, that’s what our parents always told us. However it seems most folks never took this advice to heart.

According to the USDA, we need 2.5 cups of veggies and 2 cups of fruit per day. However, the average American only consumes about 1.6 cups of veggies and 1 cup of fruit. How do fruits and vegetables fit into your diet plan?

Fruits and veggies contain all kinds of useful minerals, vitamins, and antioxidants. They reduce the risk of chronic diseases, and can help your waistline. They can also be a great source of fiber.

That said, many of us struggle with maintaining a fruit and vegetable diet. If you belong in this group, here are 5 ways to enhance your fruit and veggie diet.

1. Change Your Approach

Change the way you think about fruits and vegetables.

All too often people associate fruit and vegetable diets with a bad experience, maybe from as far back as childhood. For example; They may associate sliced tomatoes with a slimy tomato they got on a stale sandwich or corn with salty canned corn served at their grandma’s house in the eighties.

The truth is, fruits and vegetables are amazing when selected and served correctly!

Instead of shopping for canned vegetables, buy them fresh from your local produce market. If you have any questions make sure to ask the employees.

At Tacoma Boys and H&L Produce we pride ourselves in a staff that is ready answer your questions and offer suggestions.

Click to find out what’s in season.

Find new ways to serve your fruits and vegetables. Sliced, sautéed or baked with olive oil, salt and pepper.

Discover the variety of colors available with a fruit and vegetable diet. It’s truly amazing how a colorful meal can inspire a meal for friends and family.

Whether shopping for tonight’s dinner for one or a family’s meals for the week, think about which fruits and/or veggies would taste good with it. As you experiment and try different options, you will find the preferences of you and those around you.

2. Take It to the Road

Some of us get hungry while we’re out running errands or on the way home. This is a perfect opportunity to add another serving of fruits and vegetables into your diet!

Remember to pick convenient on-the-go snacks. Some good examples include baby carrots, blueberries, and celery sticks. Having a small container of almonds or walnuts is a shrewd choice that stores well and adds protein to your daily snacking.

The next time you are shopping at your local Tacoma Boys or H&L Produce, look into our dried vegetable and fruit options. Banana Chips and Wasabi Peas are age old favorites.

Fun Fact: Peas are not actually vegetables. Can you guess what they are?

Tacoma Boys and H&L Produce have an amazing selection of bulk food items. Dried fruit, nuts, candy and more!

3. Be Ready

You are more likely to eat vegetables if they’re at hand, washed and ready to eat. There are a few ways to go about this.

You can buy pre-cut, pre-washed veggies, or you can chop them yourself.

How to cut fruits and vegetables the right way.

No matter which option you choose, your vegetables should always be stored in your fridge, ready for munching.

Think about what containers you use and where you place your vegetable snacks so that they are easily accessible.

While prepping your healthy snack time options, place a container of hummus or low-fat ranch near by. Having such dipping options handy will only increase your likelihood to maintain a solid fruit and vegetable diet.

4. Drink Your Fruits and Veggies

Processed juices are not a good way to increase your fruit intake. They are often high in sugar, low in key nutrients and honestly don’t tastes as good as freshly made juice. Instead, try making juices and smoothies on your own!

We often think of fruit when referring to juices and smoothies, but vegetables can be a healthy and delicious ingredient as well. Find fun ways to combine both fruits and vegetables depending on what’s in season and your desired end result.

Click here for vegetable juicing ideas.

You can often purchase vegetable smoothies off the shelf at your neighborhood grocery store, or you can make them on your own.

Click here for vegetable smoothie ideas.

Also, consider adding some other items to your smoothies. Avocados, almonds, and chia seeds are all a great fit. These foods add some healthy fats and nutrients while enhancing the fruity taste.

Beetroot smoothie in glass with ginger and fresh vegetables on wooden background

5. Find Your Favorites

With such a wide variety of fruits and veggies out there, it shouldn’t be too hard to find a handful you like. Once you have a couple of favorites, keep buying them.

By understanding your preferences and exploring the foods you like, you’ll be more likely to stick to your diet. There are so many different recipes and ways to prepare each fruit and vegetable.

That said, it would do you good to leave your comfort zone once in a while. After all, experimenting with new options is the easiest way to find a new favorite. It may be that you don’t care for fresh tomatoes, but absolutely love them sautéed or sun-dried! Maybe boiled or steamed broccoli has never been your thing, but baked with a little olive oil, salt and pepper is!

More on a Fruit and Vegetable Diet

Considering all the benefits of a fruit and vegetable diet, it’s a wonder why so many people choose to ignore it. Thankfully, it’s never too late to change your ways and increase your fruit and veggie intake.

Not sure where to get fresh produce in Tacoma, WA? You can always visit one of our three stores. We’ve got a great selection of fruit and vegetables at affordable prices!

Are you spending your hard-earned cash on vegetables, only for them to go bad after buying them? Want to know some easy ways to properly store vegetables so they’ll stay fresh for as long as possible?

In this article, we’re covering how to store your vegetables so you can keep your vegetables fresh (and delicious).

How to Store Vegetables

Have you ever stopped by the farmers market on a whim and left with way too much produce? It happens to the best of us – all of the beautiful fresh fruits and veggies look so good that we fill up our whole bag without knowing exactly how we’ll be cooking all of it!

Or maybe you plan on going away for the weekend before you can finish all the vegetables in your fridge. Well, the good thing is that there are ways to save these vegetables and spare yourself the waste.

When it comes to storing vegetables, each piece of produce is different from the next. Here are some general best practices on how to store vegetables, so you can rest easy knowing you have a few days to prepare them before they go bad.

Store Your Leafy Greens Immediately

If you purchase leafy greens, you should try to consume them within 1-2 days of purchasing them. This will ensure freshness and guarantee that you’re getting as many nutrients out of them as possible.

When storing them, wrap the unwashed leaves in a paper towel. It’s important to absorb any excess moisture on the leaves because that will cause them to rot faster. Once you’ve wrapped them, place them in a plastic bag and put them in your fridge.

Make sure to discard any rotten leaves before storing your greens in the fridge. And try to separate your different varieties of greens into separate bags!

Using the Fridge

It’s important to remember that certain veggies should be stored in a cool, dry place but not in the fridge. Potatoes, onions, and even tomatoes need their own dedicated space in the kitchen. Putting them in the fridge will cause them to lose some flavor. For your other produce, keep anything that’s not fully ripe out on the counter. Once your vegetables are ripe, it’s time to use the fridge or freezer.

Freeze Your Vegetables if You Can’t Eat Them in Time

The first thing you should do to store vegetables is chop the ripened veggies and freeze them for future use. You can freeze a variety of vegetables including bell peppers, broccoli, brussel sprouts, eggplant, mushrooms, and green beans.

Fall is upon us; some seasonal favorites that freeze well are pumpkin and squash.

To store them correctly, you’ll need to blanch the vegetables in hot water before sticking them in the freezer. This will neutralize any bacteria present in the vegetables, and in turn, delay spoilage. This is the step most people forget, and it makes all the difference.

Freezing veggies is a great way to meal prep – especially for soup. You can have all your favorite soup’s ingredients in one bag ready to go for an easy, healthy meal.

Buy & Prep Appropriately

When it comes to freshness, some vegetables last longer than others. Root vegetables like carrots, beets, and turnips will last up to two weeks in the fridge. Sturdier greens like kale and collard greens will also last a lot longer than greens like lettuce.

Beyond buying sturdier vegetables, you need to try to prep and store them the best way possible. For vegetables like carrots and beets, you should remove the tops and greens and store them separately. Keep pod vegetables and zucchini in resealable bags, and refrain from refrigerating vegetables like gourds.

It’s important to remember that the storing process differs by vegetable. Some will always last longer than others no matter how much you try to keep them fresh. If you’re uncertain how long a certain vegetable will last, check out this checklist on vegetable freshness. And as always, if you stop by a local Tacoma Boys or H&L Produce, our team can answer any questions you may have about specific veggies on your shopping list.

Final Thoughts on Vegetable Freshness

It isn’t fun to find out that the vegetables you bought have gone bad before you had a chance to use them. But, if you follow these easy tips, you’ll know how to store vegetables correctly and maximize their freshness. This guide will help you prevent food waste and save money too!

Unsure of what to do with your vegetables? Want some fun and easy recipes to try out? Let us know in the comments!