Nutrition Articles

Unearth Something New in the Produce Department!
Spring has sprung—the perfect time to unearth delicious, nutritious fruits and veggies, fresh from our produce department. Whether organically or conventionally grown, you'll really dig our tips for enjoying springtime favorites—and some less-common types, too.

Nutrition Facts: These green globe-shaped thistles contain vitamins C and K, health-protective antioxidants and fiber. Fiber promotes a healthy digestive system.

Prep Tips: Steam whole artichokes, then dip the leaves in tangy light vinaigrette dressing. Or, once steamed, stuff a mixture of cooked whole-wheat couscous and Parmesan cheese between the leaves and bake at 350ºF for 20 minutes. Scoop up the delicious stuffing as you pull off the leaf and enjoy!

Nutrition Facts: Blushingly beautiful and full of vitamins A and C, fiber and potassium. Potassium helps maintain normal blood pressure.

Prep Tips: Add sliced apricots to cereal or dice into whole-grain muffin or pancake batter. Or make an apricot salsa by tossing together diced apricots, red bell pepper, jalapeno pepper and cilantro with a squeeze of lime juice.

Nutrition Facts: These spears signal spring and are a good source of vitamins A and C. Also high in folate, a B-vitamin that helps form healthy red blood cells.

Prep Tip: Sprinkle spears with olive oil, salt and pepper, then roast until tender and brown. Or chop raw or cooked asparagus and add to stir fries or salads. Serve steamed, chilled spears and other veggies with low-fat dip.

Butter Lettuce
Nutrition Facts: This tender lettuce is rich in vitamin A and a good source of vitamin C and folate. Butter lettuce is full of vitamin K too, important for bone health.

Prep Tips: Use the broad leaves to make Asian lettuce wraps: pile chopped cooked chicken breast, cooked thin noodles, shredded carrots and chopped peanuts on leaves. Drizzle with Asian-style sauce, fold and enjoy. Butter lettuce is wonderful in salads, too!

Nutrition Facts: Famed for its licorice-like flavor and funny looks, fennel also is a good way to get fiber, potassium and vitamin C. Vitamin C may help promote a healthy immune system.

Prep Tips: Fennel has a white bulb-shaped base and pale-green stems topped with green, feathery fronds—all edible. Chop the base and stems, toss with olive oil and a pinch of sea salt, and roast until brown and tender. Stuff fish with fronds and lemon slices, then grill.

Mustard Greens
Nutrition Facts: The peppery bite of these greens gives a bunch of vitamins A, C and K, too. Vitamin A helps promote healthy vision.

Prep Tips: The pungent flavor of mustard greens is deliciously different in green salads. Or sauté them in a little olive oil, then add a splash of lemon juice and a sprinkle of chopped, toasted walnuts.

Nutrition Facts: These juicy berries say "spring" like no other! They're also great for vitamin C and folate, and are a natural source of an antioxidant that may benefit heart health.

Prep Tips: Enjoy strawberries sliced on angel food cake, swirled into smoothies or lightly dipped in dark chocolate. Or marinate 3 cups of sliced strawberries for 10 minutes in a mixture of ½-cup balsamic vinegar, 3 tablespoons brown sugar and 1 teaspoon vanilla. Drain liquid and chill strawberries before serving.

Bonus Tips
For convenience, look for prewashed lettuces, spinach, greens and other veggies in bags and containers (check the label to make sure they're prewashed—otherwise you need to wash them).
Going organic? Pick from our array of O Organics™ fruits and veggies, salad greens and herbs, sourced from a variety of carefully selected organic growers using earth-friendly farming practices. Look for O Organics™ dairy, meats, breads, baby food and more throughout our stores, too.