What to Pack in Your Spring Picnic Basket

There’s no better way to celebrate the beauty of spring than with a delightful picnic in the great outdoors! Whether you're heading to the park, the beach, or your own backyard, there are plenty of delicious options to celebrate the flavors of spring. From tasty treats to refreshing salads and small bites, our fool-proof guide to packing the perfect spring picnic basket will ensure a lovely, scrumptious afternoon.

Classic Kale and Cabbage Slaw:

This recipe is a nutritious take on a true classic, close slaw. Kale is known as nature’s superfood, and is packed with vital nutrients for green-powered eating. This slaw is super easy to make and can be prepared ahead of time. In fact, this slaw tastes better the second day, as the kale and cabbage become tender from the greek yogurt and mayo dressing. Shred some carrots and white onion, chop up some kale and cabbage, make the dressing, and you’re on your way to a delicious slaw!

Deviled Dijon Collard Eggs:

Deviled Eggs are a springtime favorite, and they are no exception to being a picnic favorite as well. You can easily make these ahead of time, and have a refreshing collard flavor. Just slice the eggs in half and remove yolks. Then, mash the yolks and fold in mustard, lemon juice, garlic, cayenne, and greens and mix. Scoop yolk mixture onto eggs and enjoy!

The FWB Wrap:

Wraps are great for picnicking, and make for an easy, tasty main course. Our FWB wrap has fresh turkey, provolone, light mayo, kale, and balsamic all tucked into a tomato basil wrap for prime, savory snacking. Toss the kale and dressing together and set aside. Spread mayonnaise onto tortilla. Place turkey and cheese on top of mayonnaise. Spoon kale mixture on top of cheese; roll up, and serve!

Kale Pasta Salad:

Pasta salad is a well-known picnic side dish. Pasta salad is great because you can put almost anything in it that you want, and pairs well with fresh veggies! This kale pasta salad has all the savory ingredients you love about traditional pasta salad with an added, green kick of chopped kale.

Strawberry Chocolate Oat Bars:

No picnic is complete without something sweet! Our strawberry chocolate oat bars are a tasty treat to end your picnic on a sweet note. These bars feature a homemade crust, filling, and dreamy frosting for the ultimate picnic dessert. Strawberries are officially in season, so there’s no better time to make these delicious, chocolatey bars!

It’s time to head out into the sunshine! Fill your picnic basket, grab your friends and family, and embrace the beauty of this spring season with great company and delicious food for all to enjoy!

Spring Renewal: New Year’s Resolution Check-In

As the flowers bloom and the birds sing, spring encompasses a sense of renewal and rejuvenation—a perfect time to check in on those New Year's resolutions we made just a few months ago. If your commitment to healthier eating has wavered, fear not! At WP Rawl Farms, we're here to help you revamp your goals and embrace clean, green eating with the bountiful fruits and veggies of the spring season. From crisp asparagus to juicy strawberries, there's no shortage of delicious options to tempt your taste buds and nourish your body. 

Make Ahead Superfood Smoothie:

No matter how busy our schedule gets, there’s always time for clean eating! Make ahead meals and snacks are especially helpful for those busier days. This make ahead superfood smoothie is light, perfectly sweet, and will keep you fueled for whatever your day may bring. Here’s what you’ll need:

• 2 medium or 3 small pitted dates, chopped

• 3/4 cups water, divided

• 1 cup Nature’s Greens® Kale

• 1/4 cup almond flour

• 1/2 cup frozen blueberries

• 1 raw baby beet, peeled, stems removed and set aside

• 1 inch cube fresh ginger root

• 1/8 teaspoon ground turmeric

• 1/16 teaspoon ground black pepper

Pro Tip: Add a scoop of your favorite protein powder for an extra boost of protein and nutrients to keep you fuller for longer!

Chickpea Quinoa Salad with Turnip Greens:

This chickpea and turnip green salad is the perfect way to pack in your greens with protein in a delicious, satisfying salad! You can also make this salad ahead and keep it in the fridge for a quick lunch, snack, or weeknight dinner side.

• 2/3 cup dry quinoa (or 2 cups cooked quinoa)

• Juice and zest from 1 orange

• 3 tablespoons extra virgin olive oil

• 2 tablespoons fresh basil, chopped

• 1 cup Nature’s Greens® Turnip Greens

• 1 15 oz can chickpeas/ garbanzo beans, drained and rinsed

• Salt to taste

Pro Tip: This salad pairs excellently with fresh grilled chicken and veggies!

Mustard Greens Greek Salad:

The Greeks sure know how to make a salad, and this recipe adds some Southern flare by using mustard greens as the base. From fresh tomatoes to crunch greens and creamy feta cheese, this salad has all the tasty, nutritious ingredients your body needs to feel energized.

Chickpeas:

• 1 can chickpeas, drained, rinsed and dried

• 1 teaspoon olive oil

Salad:

• 4 cups Nature’s Greens® Mustard Greens

• 3 small juicy red tomatoes, quartered

• 2 Persian cucumbers, sliced

• 1 red bell pepper, stemmed, seeded and chopped

• 1/4 red onion, peeled and thinly sliced, soaked in ice water for 10 minutes

• 3 radishes, trimmed and thinly sliced, soaked in ice water for 10 minutes

• 1/3 cup Kalamata olives

• 1/2 cup crumbled feta cheese

• Pita chips

Dressing:

• 1/3 cup extra-virgin olive oil

• Juice of 1/2 a juicy lemon

• 1 teaspoon dried oregano

Pro Tip: Soak the red onion in water for 20-30 minutes for a lighter onion flavor if desired!

Kale Cauli Power Breakfast Bowl:

Kale is the absolute best superfood sidekick on your mission to cleaner eating, and is packed with vital nutrients like Vitamins A, B, C and B6. Why not start the day off right with some Kale, cauliflower, and fried eggs? Here’s what you’ll need:

• 2 cups Nature's Greens® Kale

• 2 cups, quinoa, cooked

• 1 head cauliflower, cut into 1-inch pieces*

• 2 tablespoons olive oil

• 1 tablespoon garlic powder

• Salt and pepper to taste

• 1/4 cup pumpkin seeds

• 1/4 cup Frank’s Red Hot Sauce

• 1/4 cup brown rice flour

• 1 tablespoon water

• 2 eggs your favorite way for topping the bowls

Pro Tip: Use hard boiled eggs instead of fried eggs for an easy grab-and-go lunch from the fridge!

Turkey Avocado Roll-Ups:

Not every meal or snack has to be elaborate or glamorous, and these turkey avocado roll-ups are the perfect example of clean eating, simplified. We promise, clean eating is easier than you think!

• 4 slices all natural herbed deli turkey

• 1/2 cup Nature's Greens® Collard Greens

• 4-5 whole strawberries, sliced

• ½ of an avocado, sliced lengthwise

Pro Tip: Pair the roll-ups with some cottage cheese for added protein and a tasty mayo replacement!

From crisp salads to comforting breakfast meals, there’s something for everyone to enjoy with the flavors of spring. If you find yourself a bit off track with your New Year’s Resolutions, do not fret! Progress and positivity are the two most important aspects of any goal, and achievement is only half the prize: what you learn throughout your journey is even more special. It’s time to get re-inspired and revamp your nutrition goals to pack in more clean and green eating!

Pesto & Cranberry Puff Pastry Wreath

The most festive dish of the year, Pesto & Cranberry Puff Pastry Wreath! A delicious center piece, a seasonal appetizer, the winning plate at your Christmas party. Step by step instructions and full recipe below. Merry Christmas to all!

Collard Pesto:

• 2 packed cups (about 3 ounces) collard greens, coarsely shredded

• 2 heaping tablespoons walnut or pecan halves

• ½ teaspoon garlic powder

• ½ teaspoon Kosher salt and ¼ teaspoon freshly ground pepper

• ¼ cup olive oil

Wreath:

• 1 package – 2 (17.3 ounces) frozen puff pastry sheets, defrosted but cold

• ½ cup canned jellied cranberry sauce

• 1 (7 ounces) small round brie cheese

• 1 large egg

• Rosemary or thyme, fresh or dried

• Kosher salt and freshly ground pepper

• Honey, for drizzling

What you do:

1. To make collard pesto, bring a medium pot of water to a boil and add greens. Blanch until the collards are bright green, about 1 minute. Drain the collards and run them under cold water to stop the cooking process. Dry them in a salad spinner or with paper towels.

2. Toast the walnuts in a small, dry pan over low heat until they smell nutty. Add the nuts to a food processor or blender along with the blanched greens, garlic powder, salt, pepper and olive oil. Pulse until the pesto just comes together. This can be done ahead and refrigerated, if you like.

3.  Preheat the oven to 400F. Place one sheet of pastry on parchment paper and use a rolling pin to roll it out slightly thinner. Spread the pesto in a donut shape around the pastry, leaving the middle empty where the brie will sit. Cover the pesto with the cranberry sauce.

4.  Roll out the second sheet of puff pastry slightly thinner and place it on top of the filling. Use a paring knife to round each of the corners to create a circular wreath shape. Use the brie as a guide to cut a circle in the middle of the pastry. Place the brie inside of the opening.

5.  Make 4 cuts in the wreath (12 o’clock, 3 o’clock, 6 o’clock, 9 o’clock) stopping about ½” from the brie. Then, make 3 additional cuts, equally spaced, inside each quadrant. You should be left with 16 equal strands of pastry.

6.  Starting with any two adjacent strands, twist each outward once and then twice. Press the ends together to seal. Repeat this with the remaining strands.

7.  In small bowl, whisk the egg with 1 Tablespoon of water. Use a pastry brush to coat the entire pastry with the egg wash. Sprinkle with herbs and a generous pinch of salt and pepper.

8. Transfer the parchment to a sheet pan and bake about 30 minutes or until the wreath is golden brown and bubbly. Drizzle with honey and serve hot with molten brie.

Perfect Winter Party Menu

The air is crisp, and the holiday spirit is in full swing! As you gear up to host your seasonal soirées, crafting a menu that exudes warmth, flavor, and festivity is a lot easier than you think! Elevate your hosting game with a selection of dishes that celebrate the essence of winter and appeal of delicious crowd-pleasers. Here's a curated winter party menu that promises to dazzle your guests:

A P P E T I Z E R S

Collard Greens and Artichoke Dip

Artichoke dip is a classic app that always seems the first to disappear at the table! Our recipe is a modern take on this classic dip, featuring fresh collard greens for an added nutrition and flavor boost. 

Savory Stuffed Mushrooms

These stuffed mushrooms are the perfect balance of a light and savory starter that will kick off your soirée with some serious flavor.

M A I N C O U R S E

Collard Greens Baked Ziti

Pasta is a hearty meal during the winter months, and is ideal for serving at a party. You can make the ziti ahead of time and pop it in the oven before guests arrive, and serve warm!

Herb-crusted Prime Rib or Vegan Mushroom Wellington
For the centerpiece of your feast, consider a succulent herb-crusted prime rib for meat lovers or a flavorful mushroom Wellington for a vegan option. Both dishes promise a burst of flavors and an impressive presentation.

Maple Glazed Roasted Vegetables 

Complement your main course with a medley of roasted winter vegetables, drizzled with a maple glaze. Think carrots, parsnips, Brussels sprouts, and butternut squash roasted to caramelized perfection.

S I D E S

Greens with Caramelized Apples and Onions

This side dish is the perfect combination of savory and sweet– combining the bite of greens with the sweetness of the caramelized apples and onions. It’s sure to be a crowd favorite!

Festive Kale Salad

No dinner party would be complete without a side salad! Our festive kale salad has deliciously sweet figs, crunchy kale, balanced balsamic vinaigrette, and creamy goat cheese. You might just want to eat this salad as your main course!

How to Balance your Health while Enjoying the Holidays

The holiday season is a time for celebration, joy, and togetherness, often accompanied by an abundance of delicious, albeit sometimes indulgent, foods. While it's tempting to dive headfirst into the festive feasting, maintaining a balance between savoring the flavors of the season and prioritizing health is essential. It's entirely possible to relish in the joyous tastes of the holidays without compromising your well-being. How? By crafting meals that are both nutritionally rich and bursting with the heartwarming essence of the season.

Embrace Nutrient-Dense Ingredients

One key to crafting wholesome yet delightful holiday meals lies in the ingredients. Embrace the bounty of the season by incorporating nutrient-dense elements into your dishes. Fresh, vibrant fruits and vegetables like pomegranates, sweet potatoes, Brussels sprouts, cranberries, and kale not only add a burst of color to your plate but are also packed with essential vitamins and antioxidants. Opt for lean proteins like turkey or roasted chicken as the centerpiece of your meals. These proteins are not only heart-healthy but also versatile.

Elevate Traditional Flavors with Healthier Swaps

The magic of holiday meals lies in their traditional flavors. You can elevate these flavors while making healthier ingredient substitutions. Swap out heavy creams and butter with alternatives like Greek yogurt, coconut milk, or olive oil. These swaps retain the richness and depth of flavor while reducing saturated fats. Experiment with herbs and spices to infuse your dishes with warmth and complexity. Cinnamon, nutmeg, rosemary, and thyme are fantastic additions to enhance flavor.

Recipes for Heartfelt Holiday Delights

Here are a few recipes that strike the perfect balance between health and holiday cheer:

1. Roasted Sweet Potato and Brussels Sprouts Salad: Tossed with a light vinaigrette and sprinkled with pomegranate seeds, this dish is a nutritional powerhouse packed with festive colors and flavors.

2. Herb-Roasted Turkey Breast: Seasoned with a blend of fresh herbs and roasted to perfection, this lean protein centerpiece is sure to delight the senses.

3. Baked Apples with Cinnamon and Walnuts: A guilt-free dessert that encapsulates the essence of the season, filled with warm spices and crunchy nuts.

Balanced Meals, Joyful Hearts

Crafting balanced holiday meals is not solely about the food; it's also about the experience. Embrace the joy of cooking with loved ones. Involve family and friends in meal prep, it’s how the best holiday memories are created. Sharing stories and traditions while preparing nutritious dishes can foster a deeper sense of connection and gratitude. May your holidays be filled with the warmth of nutritious, delightful dishes and the love of cherished company. Happy and healthy holidays to all!

Best Comfort Meals for Cold Days

As the temperatures drop and winter blankets are taken out of the closet, there's nothing quite as comforting as indulging in heartwarming dishes that wrap you in a cozy embrace. Whether it's the nostalgic flavors of childhood or a hearty meal that soothes the soul, these comfort foods are perfect companions on cold, wintry days. Here is a selection of dishes that promise to warm you up from the inside out:

Zuppa Toscana: This potato-based soup is very simple to prepare. Heavy cream, potatoes, garlic, and chicken stock make this recipe sing with flavor, and make for an even cozier meal for a night in with some toasted bread.

Crispy Collard Greens & Butternut Squash Mac n Cheese It’s hard to pass up a bowl of mac and cheese for a comfort meal. Spruce up your mac and cheese with our elevated recipe, adding collards and butternut squash for added flavor and nutrition!

Smoked Sausage, Kale & Potato Soup There’s no such thing as having too much soup! Our recipe for smoked sausage, kale, and potato soup hits the spot every time. The smokey and creamy flavor will warm you on the coldest of days.

Embrace the chilly days with open arms and a kitchen bustling with the aroma of simmering stews, bubbling pots, and freshly baked treats. Let these comfort foods be your remedy for the winter blues, offering not just sustenance, but a heartwarming experience that soothes and satisfies.

Effortless Holiday Cooking the Slow Cooker Way

The holiday season often brings images of indulgent feasts and decadent treats, but it doesn't have to mean sacrificing your commitment to healthy eating. Amidst the festive chaos, the slow cooker emerges as a culinary hero, allowing you to prepare nourishing meals with minimal effort. Let's dive into a collection of delightful and wholesome slow cooker recipes that will add a dash of health to your holiday menu.

Greens Trio Potato and Sausage Soup

This soup is a hearty, healthy symphony of comforting flavors with a nice balance of veggies and protein. The longer the soup simmers, the more delicious it becomes. With fresh kale, sausage and potato, a bowl of this soup will cure any and all holiday blues.

Lentil Stew with Turnip Greens

A medley of vibrant vegetables cooked slowly in a savory broth makes for a comforting and nutritious soup. Load up your slow cooker with carrots, celery, onions, kale and turnip greens, and any other seasonal veggies you adore. Add beans or lentils for extra protein and let the flavors meld together for a couple of hours into a hearty, belly-warming delight.

Vegetable Wild Rice Soup with Collard Greens

Rice and greens: the best dynamic duo. The fresh thyme in this dish adds a wonderful winter flavor flair, and hits the spot every time. 

Kalelicious Chili

Chili is a slow cooker favorite, and is quite simple to throw together. Our kalelicious chili has everything you love about chili with some added leafy green nutrition. You can add ground beef or turkey for extra protein, or enjoy as is.

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This festive season doesn’t have to derail your commitment to healthy eating. These slow cooker recipes not only offer convenience but also prioritize nourishment and flavor. Embrace the ease of preparation, allowing your slow cooker to do the heavy lifting while you relish in the joy of the season without compromising on your health goals.

Cultivating Wellness: Creating a Healthy Evening Routine

After a long and busy day, it’s easy for the stress of the day to get carried into the rest of the evening. You might have your morning routine down to a science, but when 5 o’clock rolls around, responsibilities can get in the way of mindful self-care. Creating a healthy evening routine is a very beneficial habit to form. Rely on the steps in place that help you unwind, get organized, relieve the stress of the day, and allow your mind and body to relax. It doesn’t take a full spa treatment to find peace in your evenings. Don’t know where to begin? Try to think about the biggest stressors in your evening: is it meal time? Bedtime, or organization? Start with identifying the stressor, and shift your focus to adapting new solutions. Investing in your body and mind starts with nutrition and mindfulness. In the paragraphs that follow, you’ll find some easy tips and tricks to craft a personalized healthy evening routine to help you journey through the week.

Mindful Meal Prep

Take the time to plan out your weekly meals, so when dinner time rolls around, you don’t have to worry about going to the store or what to cook. There’s no need to cook every meal in advance. Even washing, cutting, and preparing your produce for the kids’ lunches and family dinners saves prep time on cooking and packing. Plan your meals with a main protein in mind, so you can use the leftovers for lunch or next evening’s dinner. Set a specific time of day aside for planning, shopping, and prepping your groceries so they’re ready to go. Consider involving your family in meal preparation as a bonding activity. Engage in conversation and share stories while you cook together. This not only promotes a sense of togetherness but also allows you to unwind and connect with your loved ones.

Cut the P.M. Caffeine 

Even if your last cup of coffee was at 3 o’clock, the caffeine can stay in your system for up to five hours. Making a caffeine curfew will help regulate your circadian rhythm, regulating your sleep for a full night of rest. Instead, drink a flavored seltzer, herbal tea, or plain water to boost your energy and hydration without the need for caffeine.  

Meditation and Mindfulness

After nourishing your body with a nutrient dense meal, it's time to nourish your mind and soul. Incorporating mindfulness practices into your evening routine can help you unwind, reduce stress, and prepare for a restful night's sleep. Spend a few minutes in meditation to calm your mind. Find a quiet space, sit comfortably, and focus on your breath. Let go of worries and distractions as you center yourself in the present moment. Reflect on your day by jotting down things you're grateful for in a journal or even in an electronic note. This practice can shift your focus to positivity and enhance your overall well-being.

Unplug From Technology

It's common to spend evenings in front of screens, whether it's your phone, tablet, or TV. However, excessive screen time before bed can disrupt your sleep patterns. To promote better sleep and a more peaceful evening routine, establish a screen curfew for your family. Set a specific time to put away electronic devices. Aim for at least an hour before bedtime to allow your mind to unwind naturally. Instead of scrolling through social media or watching TV, opt for reading a physical book or an e-reader with a warm, dim light setting.

Evening Mobility

Go for a walk around the neighborhood with your family or do some rounds of gentle stretches and yoga. Some light mobility work will help relax tense muscles, release tension in the body, and improve flexibility. Find a peaceful spot in or outside of the home and practice some light stretching or yoga. This also helps improve mindfulness and being present in the moment. Allow yourself to lay the stress of the day to rest, and set your mind and body on the course of relaxation.

Create a Relaxing Bedtime Ritual 

To cap off your evening routine, create a soothing bedtime ritual that signals to your body that it's time to wind down and prepare for sleep. Make yourself comfortable by brewing a warm cup of caffeine-free herbal tea like chamomile or lavender. The warmth and calming properties of the tea leaves can promote relaxation. Lower the lighting in your home to create a calming ambiance. This signals to your body that it's time to rest. Spend a few minutes organizing and preparing for the next day. This can reduce morning stress and help you sleep more peacefully.

Consistency is Key

A healthy evening routine is a valuable investment in your overall well-being. By incorporating intentional mindfulness and nutrition, you can enhance your sleep quality and wake up feeling refreshed. Giving your mind and body the fuel it needs to excel during the week doesn’t have to be complicated. Proper nutrition and relaxation practices allows your body to rest and recharge during sleep, improving immunity, mood, energy, and memory. Remember, the key is consistency, so build these habits gradually and customize your routine to suit your unique needs and preferences. Your evenings will become a time of self-care, relaxation, and nurturing, setting the stage for a healthier and more balanced life.

Why It’s Important To Teach Your Kids Where Food Comes From

In today’s fast-paced world, we often forget to consider the origins of where our food comes from. As parents, educators, farmers, and humans, it’s our responsibility to teach our children where food comes from and why its source is important. Teaching them about the origin of their food helps to grow their knowledge about health, ethics, the environment, culture, and tradition. By visiting local farms and engaging in the farm-to-table experience, children can develop a deep-rooted connection to nature and the food that nourishes them. This understanding will help raise a generation that appreciates the value of sustainable living, ethical choices, and the wonders of everything nature provides. There are plenty of fun ways to teach our kids, from farm visits, produce-picking, growing their own garden, and so much more. Let’s sow the seeds of knowledge and cultivate a future of conscious and responsible individuals, starting right in the heart of a farm.

Building a Foundation for Healthy Eating Habits:

Teaching children about food origins empowers them to make informed choices about what they consume. Show them how seasonal produce showcases the diversity of food available throughout the year. Each season brings its unique flavors and nutritional benefits. Through embracing seasonal varieties, kids can enjoy a wide array of fresh, delicious options while encouraging biodiversity and sustainable farming practices. Educating our kids on how fruits, vegetables, grains, and animal products are grown and produced, develops a deeper appreciation for fresh, wholesome foods. This awareness is a crucial step towards cultivating healthy eating habits and a passion for nutrient-rich eating!

Fostering an Ethical Perspective: 

Introducing kids to the concept of farm-to-table allows them to appreciate the hard work and dedication that farmers put into growing and raising the food they eat. It opens up conversations about the ethical treatment of our animals, sustainable farming practices, and the impact of our food choices on the environment. Involving children in shopping locally and selecting produce provides practical life skills. They learn how to assess food quality, interact with vendors, and understand the concept of fair prices. These skills not only empower them in their food choices but also translate into other aspects of their lives as they grow older. Understanding these aspects from an early age can shape children into compassionate and responsible individuals who care about the world they live in. 

Encourage Love For Our Environment:

A visit to a farm exposes children to the natural processes involved in food production. Witnessing the cycle of planting, growth, and harvest can inspire a sense of wonder and curiosity about the environment. When children are aware of the effort and resources required to grow their food, they develop a greater appreciation for it. Understanding the journey from seed to harvest encourages gratitude and mindfulness during mealtimes. Additionally, kids may become more conscious of food waste and learn to minimize it, appreciating the value of every morsel of food. In learning about soil health, water conservation, and the importance of biodiversity, children can become more aware of the relationship between humans and nature, encouraging them to love and respect their environment.

Promoting Hands-On Learning: 

Visiting a few of your local farms provides a hands-on learning experience that is both fun and educational! Engaging with the soil, planting seeds, nurturing plants, and even interacting with farm animals offer a sensory-rich education. Children are naturally curious, and farms are treasure troves of curiosity-inducing sights, sounds, and smells. The sight of sprouting seeds, the sound of chirping birds, and the aroma of freshly planted produce, can captivate the young minds. Encouraging this sense of wonder can foster a lifelong love for learning and exploration. These experiences stimulate their senses and enhance their cognitive development while also teaching them valuable life skills and responsibility. 

Connecting to Tradition and Culture: 

Understanding the roots of food sources can help children connect to their cultural heritage and traditions. Many traditional recipes are deeply intertwined with the local produce available in a particular region. Appreciating the history and customs associated with food is key, so children can develop a stronger sense of identity and pride in their roots. In doing so, we can empower children to make informed choices that benefit their health, the environment, and their local communities.

Seasonal Summer Grocery List

Enjoying these warmer summer months to the fullest means to capitalize on the fruits and veggies that hit their seasonal peak. Collard greens, corn, watermelon, cantaloupe, kale, mustard greens, summer squash and tomatoes are just some of the produce that serve as the culinary soundtrack of our summers. It’s important to purchase organic produce from your local farm to support small businesses and ensure you are receiving the highest quality product. Like any produce, these summer fruits and veggies taste better and reach their peak nutritional value when they are in season. Add some color, nutrition and extra flavor with our list for the best seasonal summer grocery list.

Collard Greens

Full of Vitamins A, K, C, collard greens will become your new leafy-green best friend. Collards are known to improve bone health, liver function and digestion since they are high in fiber and water. They also improve skin and hair health, thanks to its many vitamins and minerals. Collards are a delicious and healthy way to improve your summer grocery list; you can put collards in your smoothies, salads, and summer sides.

Kale

Kale is another leafy green that is a summer grocery must-have. Kale is packed with vitamins like C and K, and fiber, calcium and iron. Its antioxidants help to flush out toxins from the body while serving as a fresh and filling green. Using kale in your summer repertoire is a sure, tasty way to improve your digestion and gut health.

Mustard Greens

Like Collard Greens, these peppery-tasting leafy greens are full of great health benefits. Mustard greens have lots of fiber and calcium and are a great source of vitamins C and K. You can use mustard greens in many familiar favorites, from pickled veggies/relish, to vibrant salads and fresh smoothies. Add Mustard greens to your cart!

Summer Squash

Who doesn’t love some summer squash? Whether you’re grilling out or preparing a fresh veggie tray, summer squash is the perfect way to enjoy the flavors of summer. Summer squash can come in all shapes and sizes, and are an excellent source of Vitamin B6, which improves skin health and maintains red blood cells. You want to make sure to add these yummy veggies to your list.

Corn

We all know that fresh corn is a Southern delicacy, from on the cob to cowboy caviar. Silver Queen corn is especially sweet in the summer months, and is a crunchy, filling source of fiber, vitamins, minerals and healthy carbs. While corn has higher sugar contents, it’s a great way to enjoy the tastes of summer.

Tomatoes

High in potassium and vitamins B and E, tomatoes are another summer grocery staple that shouldn’t go overlooked. This fruit (yes, tomatoes are a fruit!), is a necessary ingredient in all your sandwiches, salads, wraps, and snacking trays. Fresh farm grown tomatoes have a sweeter taste than those from a large grocery chain.  

Melons

The summer season is also the season of melon, where cantaloupe, watermelon and honeydew reign supreme. Refreshingly sweet and hydrating due to its high water content, melon is known for its high vitamin content, with vitamins A and C. You can add this fruit into your smoothies, salads, and happy hour cocktails. This is one summer fruit you’re not going to want to miss.

4 Quick, Healthy, and Delicious Recipes for your 4th of July Weekend!

Can you believe 4th of July weekend is almost here? Whether you’re celebrating with a pool day, beach trip, boat ride, or cookout, there’s always plenty of opportunity to include quick, healthy, and delicious recipes. Besides, what is the 4th of July without some festive, American food? And fireworks of course!

Here are 4 quick, healthy, and delicious recipes we’ll be enjoying this Independence day!

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Baked Corn on the Cob

What is the 4th of July without corn on the cob? Spice up your regular corn on the cob recipe with this delicious Baked Corn on the Cob recipe! Taking less than an hour to make this recipe is perfect to make when in a rush to a cookout. Including mayonnaise, sour cream, and cotija cheese this recipe is sure to have people coming back for more.

Cool Fruit & Veggie Pops

Popsicles anyone? The hot temperatures of 4th of July weekend are sure to leave you needing something to cool down. These Cool Fruit & Veggies Pops are just the thing! They include watermelon, strawberries, blueberries, and a whole cup of kale. Prep these the night before and the next morning they are ready to eat!

Pizza Has My Heart

We love a festive dessert! This pizza pie topped with a cream cheese spread, chopped kale, strawberries and blueberries is a quick and easy 15-minute recipe that will be the star of the table! Prep, slice, and enjoy!

Classic Kale & Cabbage Slaw

Every summer cookout needs a good slaw to go with it. We’ve got you covered with this delicious and simple Classic Kale & Cabbage Slaw. Taking only 15 minutes to make this is perfect for when you are in a rush. With both kale, cabbage and a delicious dressing this slaw is sure to be a crowd favorite!   

How To Can Your Favorite Veggies In Just 10 Easy Steps

With Collard and Mustard Green season upon us, it’s time to start thinking of some new creative ways to enjoy our fresh summer produce. Canning vegetables has been around for centuries. Before the magical appliance we call the refrigerator, people used canning to preserve their produce and keep it fresh and delicious all year round. Nicolas Appert, known as the “father of food science” developed the canning method as we know it today in 1810, creating an airtight jarring system that preserved foods. This French guy was definitely on to something; canning veggies is a great way to preserve all the health benefits in your produce.

Canning your own veggies is a cheaper and healthier alternative to purchasing them from the store (no one likes chemicals and preservatives)! You can preserve all the nutrition benefits and fresh taste of your favorite veggies in just ten easy steps! You can be confident that you’re eating a healthy and chemical-free product. This summer, we recommend trying out our collards and mustard greens with your canning. They make a great, delicious summer side with any dish. The steps are as follows:

What You’ll Need: WP Rawl Farms collards and mustard greens, canning salt (optional), quart sized glass canning jars with lids, pressure canner and canning toolset.

Step 1: Use a quart sized glass canning jar. Make sure to place both the lid and jar in a hot pot of boiling water for a few minutes to sterilize them, or run your glass through the dishwasher at least twice. 

Step 2: Fill a large pot with water and bring to a boil.

Step 3: Prepare your veggies! Clean the greens thoroughly with water and remove the tough stems.

Step 4: Once the water is boiling, add your greens and cook for three minutes, save the liquid and set aside.

Step 5: Drain your greens and blanch them by immediately placing them in an ice bath to stop the cooking process.

Step 6: Grab a clean jar/lid and pack the greens into the jar, leaving about one inch of space at the top.

Step 7: Pour the reserved boiling liquid into the jar with the greens to fill the jar and screw the lid on tight.

Step 8: Turn on your pressure canner and allow pressure to build for about 10 minutes; follow the instructions on your appliance.

Step 9: Place the jars in the pressure canner and leave them for 45 minutes. After the 45 minutes, turn off the heat and let the pressure canner vent for 10 minutes. Then take the jars out and place them on a wooden board to cool down completely. Let the jars cool naturally for at least 24 hours before you test their seal. Once you've confirmed the jars are well-sealed, store them in a cool, dark place, and they'll be good for up to one year.

Step 10: Label the date of your canning on the jar and voila! You have canned collard and mustard greens that will taste delicious all year round!

Happy canning!

Good Moods Make for Better Foods

Let's be honest, a clean kitchen isn't always what happens after a busy day. We try our best, but it’s not always realistic. 

It's 3pm, you just finished up your errands, there’s clutter on the counter, dog toys everywhere, your spouse’s items seem to always end up where they shouldn't, you are starving, not yet ready for dinner but lunch was hours ago. You head into the pantry, move past the trail mix, take out the fresh apples you just bought because you said you would “do better” and you head straight for the box of cookies.

Now we aren't saying that you shouldn't have the cookies, we all deserve a special treat every now and then, but incorporating a well balanced diet is important and making sure you take time to reset and recharge for the remainder of your day to set yourself up for success!

The kitchen is the heart of the home. Here are ways we recommend organizing/cleaning your kitchen along with tips on how doing this will inspire you to take action towards healthier food choices.

Tips on Organizing/Cleaning out your kitchen 

Our first note is to begin by opening each cabinet you have and processing: is this the best place for this item? If yes, begin by taking out whatever you have in the cabinets one by one and start cleaning off the shelves with a disinfectant and reusable towel. Once completed, begin by thinking about what items are most used in the cabinet and which are not. The items not being used often, move to the back of the cabinet. For example, the heart shaped pans you used for Valentines Day once and haven't touched since, push those babies to the back! Now if the functionality of the cabinet isn't working for you, start thinking where the best place to relocate would be that makes the most sense for you. 

Once you found a home for everything in the cabinets, everything is sparkly clean, its time to move to the refrigerator. Best way we found to do this is to take each item out, just like the cabinets, and wipe down the shelves and look through the items in your fridge for expiration dates, things you don't use anymore, etc. Go through everything and once you have that knocked out, begin placing items back inside and again thinking about the functionality of your most used to least used, if you have items that are going to expire soon, brainstorm ideas on how you can utilize those ingredients in a meal within the next few days! This not only helps reduce waste but helps you to recognize new ways to incorporate ingredients!

Keeping the Essentials / Reducing Food Waste

Once you finish organizing your kitchen, getting rid of old items and realizing what items you do have, it's time to start incorporating them into meals for you and your family! By doing this, it helps you to save money on buying ingredients when you more than likely already have them. It helps for you to try different meal ideas, and nine times out of ten it will be a hit! Here are some ways you can incorporate items you already have and utilize them for quick and easy meals. 

• Do you have a good amount of produce that is still whole? Start by cutting up any remaining items to make it easier and faster when cooking. Utilizing produce containers helps to keep those items fresher, longer! 

• Have some spinach or kale that looks like it only has a little more life to live? What about yogurt that has a few days left till it expires? You can freeze them in small ice tray containers for ease or go ahead and throw it into a smoothie to make for a healthy midday pick-me-up! 

• Overbought canned goods? Don't have a use for them anytime soon? Grab a box and take them to your nearest donation center, food bank or local church!

How this Makes for Better Food Choices

Biggest takeaway, keep the healthiest items in eyesight! This will show you what you have, what you can make, and what you should grab! One thing we like to do is incorporate a colorful fruit/veggie bowl in your fridge or on top of your counter (depending on what you decide to put in there.) This will not only catch your eye but allow you to not be tempted by any other items! When you organize your kitchen and you follow the above steps, you should have placed the unhealthy items towards the back, out of sight and out of mind. You’ll be far less tempted to grab an unhealthy snack when having to dig for it or stare at it!

Overall a clean kitchen makes for your food to be properly stored, cleaned, and rid of any harmful bacterias that could be lingering without you even knowing. Doing this weekly or even monthly (depending) allows for a stress free cooking and eating experience. 

Recycling the Basics

We’ve all heard the phrase “Reduce, Reuse, Recycle” but how often do we actually act on it? At WP Rawl, we are proud to announce that we have taken a big step towards being more environmentally friendly with the launch of our recyclable packaging. Here’s a quick look at why we feel this is an important step and why recycling in general is so important.

Recycling is an essential part of creating a sustainable future for our planet. By incorporating sustainable practices in our everyday routines, we can reduce pollution and minimize our carbon footprint. Recycling also helps conserve energy—energy that would otherwise be used to create new materials from scratch. It's a simple concept but one that has far-reaching implications.

This packaging shift is an important milestone for both WP Rawl and the industry as a whole. It's an exciting time for everyone involved; let's take a closer look at why recycling is so important and how it affects us all.

Recycling Is Good For The Environment

One of the main reasons that recycling is so important is that it keeps items out of landfills and incinerators. When items like paper, cardboard, plastics, and metals are recycled, they are given a new life instead of just being discarded after one use. This reduces waste, emissions, and energy use associated with producing new materials from raw resources. Additionally, much less water is used in the manufacture of recycled goods compared to manufacturing products from raw materials.

The Impact of Recycling

As more companies commit to sustainability through initiatives like recyclable packaging, we're seeing a real shift in the way businesses operate. Companies are now held responsible for the materials they use, leading to more mindful consumption habits across entire industries. In addition, consumers are increasingly aware of their own purchasing decisions and understand that those decisions have consequences; by choosing products with sustainable options such as recyclable packaging, they can actively participate in protecting our environment.

Recycling Is Easy!

Maybe you think that recycling is too complicated or time-consuming but that’s really not the case! All you have to do is gather up your paper, plastic bottles, and cans and place them in a designated bin or take them down to your local recycling center for processing. If everyone makes an effort to recycle what they can then together we can make a real difference in reducing waste and preserving natural resources for future generations! 

WP Rawl Leads the Way

As a leading producer of leafy greens, we fully understand that our success relies on healthy land and soil. As we continue to expand our operations, we are fully committed to preserving precious resources while also providing quality products to our customers. With our recyclable packaging initiative, we’re setting an example for other companies in the industry who may not yet understand the importance of sustainability in business operations. 

Our commitment to sustainability through recyclable packaging shows just how far businesses have come when it comes to being environmentally conscious. We all have a responsibility when it comes to preserving our planet; by making small changes such as recycling more often or opting for reusable products whenever possible, we can make sure that future generations will be able to enjoy our planet’s many wonders just as we do today.

Why We Chose Recyclable Packaging

At WP Rawl, our mission has always been to provide high-quality produce while also protecting the environment. The launch of our recyclable packaging for our leafy greens is just the beginning of our journey to being 100% recyclable in ALL packaging. So next time you see one of our products in stores or online, look for the yellow icon on the front that tells you it’s recyclable – it may be a small change but together we can make a big difference.

Join us on this important step toward creating a better future!

Recipes for Your Soup-er Bowl Party

This Super Bowl Sunday, let’s throw a party! Invite some friends over to watch the biggest game of the year together (and the halftime show, of course) and devour some great food. Need a theme for your celebration? We’ve got the perfect idea: “Soup-er Bowl Sunday!” 

For a party right in the middle of winter, the best menu is one composed of delicious soups that warm you up from the inside out. And as a bonus, soups can be prepared ahead of time, allowing you to be fully present to enjoy the game with your guests. Here are ten scrumptious soup recipes to help you get started planning your Soup-er Bowl Party:

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Pasta Fagioli with Greens

Ditalini pasta and cannellini beans are the stars of this cozy, satisfying soup. In fact, its Italian name, “Pasta Fagioli,” actually translates to “Pasta and Beans.”  

Kalelicious Chili

The vegans in your group will be glad to have an option on the menu that is free from meat and animal products. But thanks to the generous helping of kidney beans in the mix, this Kalelicious Chili is still packed with plant-based protein!

Zuppa Toscana

This hearty soup is made in an Instant Pot, meaning you’ll have food on the table in just minutes. Just brown your sausage and onions, add in potatoes and chicken stock, then add in the kale and heavy cream once the pressure cooking cycle has completed.

Chicken Sausage Noodle Soup with Greens

No compilation of soup recipes could be complete without some variation of the classic chicken noodle soup. This version is made with chicken sausage instead of the traditional shredded chicken and it adds butternut squash, zucchini, and mustard greens for a nutritional boost.

Golden Lentil and Collard Stew

To make this stew, you’ll start by blending soaked cashews to create a cashew cream sauce. Once you add it into the mixture of lentils, veggies, broth, and seasonings, you’ll have an irresistibly creamy, flavor-packed stew on your hands.

Vegetable Wild Rice Soup with Collard Greens

With its nutty taste and hearty texture, wild rice makes the perfect addition to this vegetable soup. It also contains a significant amount of protein, meaning it’ll keep you and your guests satisfied throughout the evening.

Greens Trio Potato and Sausage Soup

Nourishing Potato and Sausage Soup is taken to the next level by adding a trio of fiber-rich greens. Serve with sliced bread on the side to make this meal even more of a hit!

5-Ingredient White Bean and Collard Soup

Five ingredients are all you need to cook up this dish. And it’s another one that can be made in the instant pot, perfect for if you’re running low on time.

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With so many enticing soups to choose from, it’s going to be difficult to pick just one… Who knows, we may just make all ten for our own Soup-er Bowl Party! We’ll be sure to serve warm rolls, veggies and dip, and some beverage options along with the soups to round out the Super Bowl menu.

New Year, New Healthy Habits

We can’t believe 2023 is already here. And you know what that means… time for New Year’s resolutions. The beginning of a brand new year feels like a fresh start, and it’s a great time to set new goals and plan for the future. However, it’s a known fact that many people set New Year’s resolutions and then break them within the first few weeks of the year. And we’re already well into January now—have you kept up with the goals you’ve set? 

Whether the answer to that question is yes or no, we think we might have a better solution to the typical, often-unachievable New Year’s resolutions. Instead, let’s focus on long-term healthy habits in 2023—we’re thinking small lifestyle changes that can be incorporated into your daily routine to promote overall health and wellness, like the following five:

Get a good night’s sleep. 

Did you know that not getting enough sleep can increase your risk of developing many different diseases and disorders? These include heart disease, obesity, and dementia. One simple way to improve your health would be to start getting a good amount of sleep every night, ideally between seven and nine hours. If you have trouble falling asleep at night, try establishing a relaxing bedtime routine (with no screen time!) and avoiding caffeine in the evening. 

Drink plenty of water.

The human body is actually comprised of about 60% water—that makes it pretty clear how important it is to stay hydrated! If you struggle with drinking enough water each day, try downloading an app that tracks your water intake. Before you know it, you’ll be healthy, hydrated, and better able to reach the rest of your health goals. 

Move your body. 

From weight loss to increased muscle tone to decreased risk of certain health issues, physical activity provides a myriad of health benefits. You don’t have to commit to running a marathon or spending two hours in the gym every day; find a way to move your body that feels fun and enjoyable. Maybe it’s a walk with the dog, a bike ride through your neighborhood, or a pilates class. Mix and match your exercise options to keep it interesting! 

Decrease stress.  

From headaches to high blood pressure, the effects of stress on the body are no fun. Some of the healthy habits we’ve already discussed, namely adequate sleep and regular exercise, can be wonderful assets as you attempt to reduce stress. Additionally, meditation, spending time out in nature, and journaling can be methods for decreasing stress and therefore improving your overall well-being. 

Eat your vegetables. 

We all knew this one was coming, right? You’ve probably heard it over and over, but eating fruits and vegetables is essential to a healthy diet and lifestyle. They’re full of vitamins, minerals, and antioxidants to help you reach optimal health. As family farmers with a dedication to growing fresh, wholesome produce, it’s pretty clear that we are big fans of vegetables here at WP Rawl.  

And because we know vegetables, we also know that getting them in your diet doesn’t have to be limited to just steamed broccoli or brussels sprouts. They can be key ingredients in many different dishes! Try adding them into some of your favorite foods to sneak in some extra nutrients. Collard Mac and Cheese, Monster Muffins with kale, and Strawberry Chocolate Oat Bars are all great options. 

This New Year, choose a couple—or even all five—of the habits above, and commit to adding them into your daily routine. By making these small changes, you’ll be improving your health in a sustainable, lasting way. So once again, happy New Year, and cheers to healthy habits to carry throughout 2023!

Eat Your Way to a Lucky 2023

2022 is quickly coming to an end—this year sure has flown by! Whether you’re ready for 2023 or not, a new year brings a certain sense of excitement. There’s nothing better than that feeling of a clean slate and a fresh start. Of course, you’ll want to make the most of this new beginning, and some good luck will help with that. 

Southern tradition claims that a special New Year’s supper will bring you luck throughout the whole year. Certain foods like greens, cornbread, pork, and black eyed peas represent different elements of good fortune that we’d all love to gain in 2023. As you plan your New Year’s Day dinner menu, incorporate some of these classic Southern foods. Who knows? Maybe you’ll end up with a year of good luck thanks to your meal!

Greens 

Greens symbolize folding money, and collard greens specifically are traditionally included in the New Year’s dinner. Some say that the more collards you eat on New Year’s Day, the more prosperous you’ll be that year. It’s worth a shot, right? And you can’t go wrong by starting the New Year off with a healthy serving of vitamin-rich collard greens. Here at WP Rawl, we’re big fans of collards and have plenty of recipes to inspire your menu, from brothy collard greens soup to collard greens stuffing to heart smart boiled collards. 

Peas & Beans 

Peas and beans are representative of coins or wealth. Similar to collard greens, the more you eat, the more you’ll prosper. Black eyed peas are the traditional Southern dish to make for New Year’s Day, but you could mix it up by using lentils or black beans instead. 

Pork 

Because the pig forages in a forward direction, pork is viewed as a symbol for moving forward in the New Year. Pork chops or pulled pork would make an excellent main dish for your supper, but we also suggest adding some ham or bacon to your collard greens or black eyed peas. It could be a way to double your luck! 

Cornbread 

Due to its yellow color and the resemblance between corn kernels and coins, cornbread represents gold in Southern lore. Serving cornbread with your meal is meant to bring even more wealth and good fortune in the New Year. And it’s just a necessary addition to any good Southern meal! 

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So, now that you know the meaning behind the elements of the traditional New Year’s supper, it’s time to start creating a menu of your own. We’ll leave you with some recipes to help you get started! And as you enter 2023, we wish you plenty of luck, prosperity, and good fortune.

Hoppin John

New Year's Pot Pie

Loaded Skillet Cornbread

Traditional Collard Greens

15 Healthy Holiday Side Dishes

Holiday gatherings are in full swing! It’s that time of year when we come together with loved ones to enjoy quality time together, celebrate the season, and best of all, devour delicious food. From creamy mashed potatoes and baked macaroni and cheese to sweet pies, cakes, and cookies, there are plenty of opportunities to indulge in calorie-filled dishes. And while there’s nothing wrong with savoring your favorite holiday foods, it’s also true that we could all benefit from the addition of a few healthier options. 

This year, try lightening up your festive meals by adding some more nutritious items to the menu. Everyone at your table will appreciate having side dishes like the following ones that include greens, fruits, and vegetables for freshness and balance. And none of these recipes skimp on flavor, so they’re sure to be just as appreciated as your traditional holiday choices. 

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Braised Mustard Greens with Bacon

Tender greens with crunchy bacon come together to form a perfectly flavorful combination.

Crunchy Chickpea & Sweet Potato Kale Salad

Add some plant-based protein to your holiday spread with crispy, seasoned chickpeas served with warm kale, roasted sweet potatoes, and a homemade dressing.

Mini Collard Quiche

Cheesy mini quiches are an ideal handheld bite to serve on the side or even as an appetizer!

Winter Farro Salad

As complex carbohydrates, farro and sweet potatoes will provide you and your guests with lasting energy throughout the festivities.

Sautéed Collard Greens with Pomegranate Seeds

Bright red pomegranate seeds make a beautiful (and delicious!) addition to savory collard greens.

Just Beet It Kale Salad

A kale salad with a simple dressing becomes extra-special thanks to nutty quinoa and earthy beets.

Collard Mac & Cheese

Having macaroni and cheese on your holiday table is a no-brainer, but this recipe includes fresh collards to boost your nutrient intake.

Sweet Potato & Kale Casserole

Swap out your traditional sweet potato casserole for this dairy-free version that adds kale into the mix.

Dairy Free Creamed Kale

With no heavy cream in sight, this dairy free creamed kale recipe is a diet-safe choice for all.

Fresh Cranberry Sauce with Maple Collard Crisps

This cranberry sauce is sweetened naturally with maple syrup and adds collard crisps for a festive and healthy garnish.

Savory Stuffed Mushrooms

Fill mushroom caps with a well-seasoned veggie mixture, and you’ll end up with a perfectly poppable bite to eat.

Ginger, Carrot, Raisin & Collard Salad

This tasty fruit and veggie salad incorporates the classic holiday flavors of ginger and cinnamon.

White Bean Kale Cauliflower Casserole

If you’re looking for a new casserole to add to the usual rotation, this one is filled with veggies for a healthy option.

Basil Balsamic Kale and Cannellini Salad

Fresh basil and bold balsamic vinegar will ensure this salad is a hit amongst your friends and family members.

Roasted Kalettes and Beets

This simple, five-ingredient recipe packs a flavorful punch with a sprinkle of crumbled blue cheese.

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As you prepare to host loved ones this holiday season, we hope this list will become a helpful tool. Use it to find new inspiration and bring fresh options to the table. These lighter, healthier recipes will be an excellent complement to the hearty entrées and classic holiday staples you plan to serve. Enjoy this beautiful season and the abundance of love, light, and fantastic food that comes with it!

Summer’s Out, Greens Are In

Summer has come and gone, and it’s officially fall. Somehow the warmer months feel like the perfect time for eating lots of fresh fruits and veggies. Maybe it’s the allure of eating watermelon by the pool, the opportunity to grill seasonal vegetables for dinner, or simply the wide selection of amazing summer produce. 

However, summer isn’t the only time of year to enjoy fresh produce. Fall has plenty of its own wonderful seasonal offerings as well, including apples, kale, spinach, bell peppers, collard greens, pineapples, pumpkin, and more. In fact, each season has its own unique fruit and vegetable options. Take advantage of the variety and make it a priority to eat plenty of produce no matter the season! Here are a few reasons why getting your fruits and veggies in is so important. 

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Fresh produce is a great source of vitamins and minerals. A variety of vitamins and minerals are necessary to maintain our health. For example, calcium strengthens bones and teeth, iron is needed for healthy blood and cells, potassium assists in regulating blood pressure, and Vitamin C helps the immune system. Eating fruits and vegetables is the best way to make sure you are consuming those essential nutrients. 

Fruits and veggies contain fiber. A fiber-rich diet is important for many reasons. It feeds good gut bacteria, helps balance blood sugar, improves the health of the colon’s lining, and reduces the risk of various diseases. Most fruits and vegetables are high in fiber to provide you with all of those benefits!  

They’re convenient and quick. When you’re running out the door and need to bring a snack along with you, reaching for a piece of fruit or some raw vegetables is an easy choice. Options like bananas, apples, carrots, celery, and cherry tomatoes are convenient to take on the go. Some don’t even require any packaging, unlike traditional snack options like chips or crackers. 

Eating fruits and vegetables assists with weight management. Because produce tends to be high in fiber and water content but low in calories, it can leave you feeling more full after eating and help you feel satisfied for a longer period of time. Replacing higher-calorie foods and snacks with fruits and vegetables can assist with weight loss if necessary. In the long term, this can decrease the risks that come with weight gain including Type 2 diabetes and high blood pressure. 

Incorporating fruits and vegetables into meals opens the door to so many amazing recipes. From sour to sweet, crunchy to soft, and creamy to crispy, there’s a wide spectrum of tastes and textures found in produce. When you add it to your diet, you’re opening up a whole new world of flavor. To experiment with incorporating different fruits and vegetables into your meals, take a look at some of these recipes.

You’ll find delicious ideas like Sweet Potato Collard Greens Egg Bake, Zuppa Toscana, Crispy Zucchini Chips, Strawberry Chocolate Oat Bars, and so many more. 

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Here at WP Rawl, we’re dedicated to providing you with fresh, wholesome vegetables. We want to help you obtain the vitamins, minerals, and fiber you need, give you convenient snacking options and encourage you to try delightful new recipes. Find our greens in a grocery store near you to start adding these benefits to your life. After all, summer’s out and greens are in! 

Light & Fresh Lunches

As summer comes to a close, we have just a few weeks left to soak in the season. Before we know it, the temperatures will drop and the days will become shorter. While we still have warm weather, bright sun, and an abundance of summer produce, it’s a great time to enjoy fresh, homemade meals as often as we can. 

So when it comes to summertime lunches, in particular, we think light, quick, and of course, delicious. We’re also sure to incorporate greens and other veggies into every dish to make certain we’re meeting our nutritional needs. Additionally, we look for options that will be easy to pack in lunchboxes so the kids can enjoy them as well. Here are some of our favorite lunch options that we’ve had on repeat this summer and that we’ll continue to make through the end of the season and beyond.

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Pasta with Green Blender Sauce 

A light bowl of pasta is always a perfect afternoon meal! In this simple dish, a bright, lemony, kale-based version of pesto is the star. The sauce is made with basil, garlic, lemon juice and zest, kale, avocado, and parmesan cheese all blended together to form an ideal combination of creaminess and flavor. It is then added to cooked pasta and ready to be enjoyed.

Chickpea Quinoa Salad with Turnip Greens 

This quinoa salad can be made up to 24 hours in advance, making it an excellent option for meal prepping. Put it together the night before and lunch will be a snap. It’s packed with plant-based protein, complex carbs, healthy fats, and vegetables to help you reach your health goals, plus the citrusy dressing will ensure that it is as tasty as can be. There are so many reasons to love this recipe!

Salmon Mustard Greens Salad 

If simple is your top priority, this salmon mustard greens salad will definitely fit the bill. With only four ingredients needed and no cooking involved, lunch doesn’t get much easier than this. Its low-carb nutritional profile is an added bonus for those looking to cut back. Overall, this meal is sure to be a summertime hit.

Kale and White Bean Bowl 

As you can probably tell, we are loving plant-based recipes for summer lunches. The protein of choice for this one is white beans sautéed with onion, vegetable broth, garlic, lemon juice, and seasonings. The bean mixture is then served over massaged kale and topped with fresh tomatoes and a drizzle of balsamic vinegar. It’s a light dish, but still filling enough to keep you satisfied until dinnertime.

Dogs with Coleslaw 

Hot dogs and summer go together like peanut butter and jelly, but it’s no secret that they’re not the healthiest food option. Add some extra nutritional value by topping them with vitamin-rich coleslaw. Kids and adults alike will approve of this lunch idea!

BKT Sandwich 

Switch up the traditional BLT by swapping kale in for lettuce and using turkey bacon instead of pork bacon. Further, increase the number of nutrients in this simple sandwich by adding avocado as well! Those ingredients, along with the classic tomato and your favorite kind of bread, will come together as a tasty, well-balanced meal. 

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And there you have it: six lunch ideas that are perfect for the summertime. You can’t go wrong with any of these recipes, so give one or two (or all six!) a try. If you’re like us and crave light, fresh meals like these in the hot weather, we know you’re going to love them all. And if you have school-age children, they’ll surely appreciate finding these delicious dishes in their lunchboxes. We hope you enjoy your last few weeks of summery lunches, slow days, warm sun, and delightful seasonal produce!