Produce 101: Fresh Picks for Healthy Eating
Fresh fruits and vegetables are the unsung heroes of every healthy family meal. They bring vibrant colors to your plate, deliver powerful nutrients, and add exciting flavors to your favorite dishes.
But let's face it—finding, storing, and using fresh produce can feel like a challenge at times. And that’s why I’ve created this Produce 101 guide. Think of it as your go-to resource for everything produce-related. By the time you finish reading, you'll be armed with expert tips to elevate your meals and make healthy eating simpler, more exciting, and family-friendly.
Why Fresh Produce Matters
Fresh fruits and vegetables aren't just delicious—they're essential for a healthy, happy life. Packed with vitamins, minerals, and fiber, produce fuels your body, boosts immunity, and keeps your energy levels high. Plus, a produce-rich diet has long-term benefits, like reducing the risk of chronic illnesses and improving mental health.
But the perks don’t stop there! Adopting a love for fresh produce sets a powerful example for kids, teaching them the joy of healthy eating from an early age. Imagine your little one eagerly snacking on crisp apple slices or gleefully picking carrots from the garden—adorable and inspiring!
Seasonal Produce Guide
When talking about fresh produce in winter, it's natural to wonder what "fresh" actually means. What is in season, and does it matter? Eating seasonal produce has huge perks—better flavor, lower costs, and a smaller environmental footprint. Farmer's markets are the best place to find the freshest seasonal options, with the added bonus that the produce is typically local and very fresh.
Here's a quick seasonal cheat sheet:
Spring
Fresh, vibrant, and green—spring produce is here to awaken your taste buds.
Fruits: Strawberries, apricots, rhubarb, cherries
Vegetables: Artichokes, asparagus, peas, radishes, spinach
Perfect Pairing Idea: Toss asparagus and peas into a light pasta dish, or whip up a fresh strawberry salad.
Summer
Sweet, juicy, and bursting with flavor—summer produce shines brightest.
Fruits: Watermelon, peaches, plums, blackberries, cantaloupe, blueberries
Vegetables: Tomatoes, zucchini, cucumbers, bell peppers, sweet corn
Pro Tip: Grill zucchini, corn, and bell peppers for a quick side, or enjoy refreshing watermelon slices by the pool.
Fall
Hearty and comforting—fall produce sets the stage for warm, cozy meals.
Fruits: Apples, pears, figs, cranberries, pomegranates
Vegetables: Pumpkins, sweet potatoes, brussels sprouts, carrots, beets, squash
Warm Up With: A classic butternut squash soup or a roasted brussels sprouts side dish.
Winter
Bold and nutritious—winter produce delivers even on the coldest days.
Fruits: Oranges, grapefruits, lemons, kiwis, persimmons
Vegetables: Kale, cauliflower, turnips, leeks, parsnips, butternut squash
Brighten Your Plate: Make a citrusy kale salad or roast cauliflower for a crunchy snack. You might learn to love cauliflower “steaks”!
Pro Tip: If you find that you're missing your favorite dishes when a few ingredients are out of season, try changing up the ingredients. For example, veggie enchiladas in the summer might include tomatoes, corn, and bell peppers, with spicy chili powder and garlic for seasonings, while fall veggie enchiladas could highlight sweet potatoes and roasted brussels sprouts, and include a sprinkle of cinnamon for warmth. And who knows, you might just create a new favorite!
How to Pick Quality Produce Like a Pro
Now that we have a baseline for what's in season, it's time to pick your produce. With just a few simple rules, you can leave your fear of bland fruit and mushy vegetables behind, and select the freshest produce every time you shop.
Fruits
Color is key. Rich, vibrant colors often indicate ripeness—think deep red strawberries or bright orange citrus fruits.
Weight matters. Pick up the fruit. Heavier ones are typically juicier and fresher.
Sniff test. Trust your nose! A sweet, natural aroma signals ripeness. For instance, a ripe mango or pineapple smells delightful near the stem.
Avoid blemishes. Bruised or discolored fruits might be overripe or damaged.
Vegetables
Firmness rules. Whether it’s a pepper or a cucumber, sturdy and firm veggies are the freshest. Mushy spots? Skip it.
Go green. For leafy greens like lettuce or kale, brighter leaves mean better quality. Wilted or yellowing edges? Put them back.
Look for vibrant stems. Veggies like broccoli and asparagus should have tight, firm stems.
Pro Tip: Ask questions! Farmer's markets are the perfect place to expand your knowledge of veggies because vendors love to share their knowledge. Ask what's in season, how the produce was grown, and tricks for finding produce that's the perfect ripeness!
Master Produce Storage to Maximize Freshness
You've got all your tasty finds home, now what? Storing produce properly can mean the difference between crisp, vibrant veggies or sad, wilted leftovers. But there's not a one-size fits all answer, so here are a few tips by category to help you keep your produce fresh longer.
Leafy Greens
Wrap them in a damp paper towel and store them in a breathable bag in the fridge. This keeps them fresh without sogginess.
Don’t wash them beforehand; excess moisture encourages mold.
Fruits
Store apples separately—ethylene gas from apples can ripen and spoil nearby produce.
Berries love air circulation, so leave them in their original vented container or a breathable bowl and wash right before serving to avoid them absorbing water and getting mushy.
Root Vegetables
Potatoes, onions, and garlic belong in a cool, dark, dry place—not in the fridge. And be sure to keep your potatoes separate!
Carrots and radishes stay crisp longer if you remove their leafy tops before storing.
Pro Tip: Put potatoes, onions, and garlic in breathable bags and hang them on the wall of your pantry. It's best to keep a few feet between potatoes and onion & garlic, so hang them on opposite walls if you can.
Common Produce Mistakes
Even with the best intentions, we’ve all thrown the onions and potatoes together, just to find a bag of smelly potatoes a few days later. Here are some common produce mistakes and how to avoid them:
Don’t wash before storing. Moisture leads to mold. Wash just before eating.
Avoid overcrowding. Proper air circulation is essential for keeping produce fresh.
Revive wilted lettuce instead of throwing it out. Submerge the wilted lettuce leaves in a bowl of cold or ice water for 15–30 minutes to rehydrate them and restore their crispness.
Learn about ethylene gas. To minimize spoilage, keep ethylene-producing items (like bananas and onions) away from sensitive produce (like berries and potatoes).
Not using your crisper drawers properly. Ideally you'll have a high-humidity drawer for veggies prone to wilting like leafy greens, broccoli, and carrots, and a low-humidity drawer for fruits prone to rotting, like apples, pears, and berries. Putting produce in the right drawer and avoiding overcrowded drawers will keep your produce fresh and tasty for longer.
Pro Tip: Not enough room in your crisper drawers? You can buy containers that serve the same purpose, or create your own with mason jars. For a high-humidity mason jar, place a paper towel in the bottom of the jar and seal your dry vegetables with a tightly closed lid. For a low-humidity mason jar, poke holes in the lid or cover with a paper towel or cloth to allow air flow. Pack them gently and leave some space at the top for circulation.
Simple Ways to Add Produce to Everyday Family Meals
Now the big question is, what are you going to do with all your delicious, fresh produce? Adding fruits and veggies to your family's meals doesn’t have to be complicated, even if you have a self-proclaimed "vegetable hater" or two. The more frequently you serve them, the more familiar and comfortable they will seem, and pretty soon they'll be munching on nutritious snacks and filling their plates with colorful fruits and veggies.
Here are a few simple ways to incorporate more produce into any meal:
Sneak superfoods like pumpkin purée and spinach into your regular recipes: Spinach in a smoothie is a classic example, but you don't have to stop there. Pumpkin purée has a mild flavor that goes unnoticed in pasta sauces, soups, chili, casseroles, and even smoothies. Spinach can be used similarly, and can be cooked or uncooked. Both options can be frozen in small quantities using an ice cube tray, so you can pop them into any recipe.
Veggie sticks instead of chips or fries: Serve the cold and crunchy or baked and crispy. Either way, make the dips the star of the show and serve with salsa, hummus, or guacamole for a filling, healthy snack or side. For an extra challenge, make your own ketchup or BBQ sauce and add extra veggies for a healthy dip.
Fruit salads, reimagined: Toss seasonal fruits, like summer berries, into your green salads for a burst of sweetness.
Prep in advance: Spend a few minutes chopping veggies on Sunday, so they’re easy to grab when you need them. If you have space, store chopped veggies in mason jars in a small bin that you can pull out for easy stir-fry, a salad bar, or snack time.
Get creative: Make produce more appealing by serving a rainbow of colors, shaping veggies into fun designs, like cucumber stars or carrot spirals, or serving them on a charcuterie platter with other favorites.
Pro Tip: If you're feeling adventurous, try spiralizing your veggies and serving them instead of pasta. Spiralized yellow squash and/or zucchini, lightly pan-fried in olive oil, then tossed with fresh lemon juice, freshly grated Parmesan, and a sprinkle of salt and cracked pepper is a refreshing dish you’ll never get tired of!
Quick No-recipe Recipes for Fresh Produce
Cooking with produce doesn't mean complicated recipes. In fact, fresh produce often cooks up quickly and doesn't require a recipe at all. So if you're pressed for time, try these simple recipes that make produce the star without hours of prep.
Veggie-packed stir-fry: Sauté bell peppers, zucchini, and broccoli with soy sauce and garlic. Serve over rice.
Fruit parfaits: Layer Greek yogurt, granola or nuts, and fresh berries for a quick breakfast or dessert.
Sheet-pan dinners: Roast seasonal squash, potatoes, and carrots with your choice of protein for an easy, one-pan dinner. For a fun twist, get out skewers and make kabobs instead.
Pro Tip: Oven kabobs cook best when the meat is cooked on separate skewers from most of the vegetables (I still add onions and garlic in between the protein for flavor!). This allows you to cook the meat thoroughly without burning the vegetables.
Start Making Fresh Picks Today
Fresh produce is more than just a healthy choice—it’s a delicious way to bring family and flavor together. With these simple tips, you can confidently choose, store, and incorporate more vibrant fruits and vegetables into your meals.
Pick one of these small challenges to get you started:
Pick one of your go-to recipes this week and switch an out-of-season veggie for an in-season one
Reorganize your fridge for better storage. Clean out your crisper drawers and figure out how to use them, or designate a portion of your fridge to produce storing containers.
If you have dietary restrictions or preferences, it can sometimes be challenging to discover the art of replacing certain foods or ingredients and incorporating new ones to build a tasty and satisfying dietary menu or lifestyle. If you need help navigating nutrition and figuring out what makes your body the healthiest, a holistic wellness coach is a great resource. At Remedy Box Wellness, I'll support you as you make adjustments for healthy living and eating. Every step brings you closer to healthier habits and happier mealtimes—Schedule your Discovery Call today!