How to Pick the Most Fresh, Nutritious, and Delicious Produce: Part 1

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The grocery store is full of both the best and the worst foods for your body. We’ve all heard the advice to stick to the perimeter of the grocery store (where the produce, meat, eggs, and dairy are all kept) and avoid the aisles that hold the more processed goods like chips, drinks, pop-tarts or cake mix. There’s more to be learned about the MOST nutritious foods however! First of all, choosing the right grocery store can make a huge difference in nutritional quality of your produce. High quality grocery stores should have a wide array of varieties, fresh, regularly managed produce, and feature local growers whenever possible. Shop at farmers markets and roadside stands when available. These will be the freshest way to enjoy food straight from the ground. Some farmers pick their produce the very day they are sold, talk about superior nutrition! Lastly, go to the grocery store every few days. Shopping a few times a week can help ensure you are eating produce when it’s freshest and avoid spoilage. The longer that lettuce sits in your crisper drawer the more nutrients are leaving it!


This list is not a complete list of the things you should eat for good health! Rather, this table can be a great guide when menu planning and grocery shopping. Once you start choosing the best varieties, you’ll find that food can become your medicine!


Rainbow Rolls

Makes 6 rolls

Total Time: 30 mins


  • 6 sheets of rice paper (also called spring roll wraps)
  • 1 red bell pepper, sliced thin
  • 1 cup red cabbage, shredded
  • 1 mango, sliced thin
  • 1 cucumber, julienned
  • ½ bunch of cilantro, washed and left whole

Dipping Sauce:

  • ¼ cup peanut butter
  • 2 Tbsp hot water
  • ½ T rice vinegar
  • 2 Tbsp low sodium soy sauce
  • 1 Tbsp Honey
  • 1 Tbsp toasted sesame oil
  • 1/2 tsp cayenne
  • 1 tsp dried ginger


Rehydrate the rice paper by submerging in water for 20-30 seconds. Remove and place on a clean cutting board. Fill with a small amount of colorful vegetables, mango, and cilantro. Wrap and roll the rice paper like a burrito. As the rice paper dries slightly, it will stick to itself and hold the roll in place. Refrigerate up to 2 hours before serving, but not more as the acid from the mango will eat away the rice paper. Serve with dipping sauce.

To make dipping sauce: whisk ingredients together until smooth, adding more hot water if necessary to thin to desired consistency. Refrigerate until serving, makes a great veggie dip, salad dressing or stir fry

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