National Fruits & Veggies Month is here!

Did you know that September is National Fruits and Veggies Month™? And that this is uber important because we are right in the middle of a fruit and vegetable consumption crisis? Sounds major, right?  Well it is. 

Everyone knows how healthy fruits and veggies are for us. That’s indisputable. But, what we are starting to understand and appreciate is just how good they can make us feel! In fact, there’s a growing body of evidence globally that eating fruits and veggies is predictive of increased happiness, life satisfaction, and well-being. And, the Produce for Better Health Foundation’s (PBH) research indicates that those Americans who eat fruits and veggies most days per week say that they experience physical, emotional, and social benefits now and into the future. 

Talk about a simple way to get your happy on! Yet, close to 9 in 10 Americans still do not get enough!

That’s why King Fresh Produce, LLC, has joined with the PBH to celebrate National Fruits & Veggies Month™ 

Celebrating the importance of produce in our lives is a no-brainer. But, many of us need help actually making it happen. So we’ll throw out some tips and tricks to get you started!

Think of how many times you eat per day. What if you worked fruits and/or veggies in just 1-2 of those times? Note how awesome you feel! And, repeat.  

Find what works for you and create your fruits and veggie habits. Everyone is different and what works for you may not work for your parents, best friend, coworker, or neighbor. So, the first step is trial and error to figure out what ways are good for you. Then, keep up the good work! 

There’s no right or wrong way to Have A Plant™. Fresh is great, for sure, but, it’s not the only way to score some fruits and veggie credit! Here are some ideas you can try throughout the day:

  • Adding dried fruit to oatmeal for breakfast is a great way to add flavor and nutrition, as well as feel full for a while after.  
  • Throw frozen berries in with your yogurt for a snack.
  • Think salads are just all about the veggies? Canned fruit makes for a sweet complement to your favorite greens. 
  • Need some quick energy? Grab a glass of 100% fruit juice to quench your thirst and hold you over until dinner.
  • Throw a handful of frozen veggies into your AM omelet.
  • Sun-dried tomatoes add texture and bold flavor to your favorite pasta recipe. 
  • Using 100% vegetable juice as the liquid in your smoothies add nutrients and save calories. 
  • Low on time for dinner prep? Throw some canned tomatoes, beans, ground meat, and your go-to spices into a crock pot or Instapot and come home to a house that smells great and dinner that’s ready for the table. 

Now one more thing. Take the Have A Plant Pledge to add one more fruit or vegetable to your routine every day this month—and then 1) let us know how you feel and 2) pay it forward by sharing your best produce hacks! 

June: A Cherry Good Month for Fresh Produce

One of the best things about summer is the abundance and availability of fresh produce. Although it is now easier to buy fresh produce year round, to get the best deals on fruits that you love you should buy them when they are in season.

Right now is a great time to buy and enjoy California Cherries. Cherries are a versatile ingredient for pies, desserts, and more! They are also a sweet treat by Fresh_Cherry_Asparagus_Salad.jpgthemselves. For a delicious cherry and asparagus salad recipe to try this summer, click here! Even more awesome recipes that incorporate fresh fruits and vegetables can be found at the Fruits and Vegetables More Matters website.

Grapes, strawberries, blackberries, blueberries and raspberries are also in season during the summer months. Remember to always try and fill half your plate with fresh produce, and to take advantage of the bountiful amount available during the summer! Check back at our blog throughout the summer for more yummy recipes!

Savannah Millburn

Savory Grape Salad

If you’re anything like me, it’s safe to say that you probably aren’t going to be winning a cooking show on Food Network anytime soon. But, that doesn’t mean your recipes have to be boring or simple and reflect that! The recipe I’m sharing today is one that I found browsing for exciting new ways to incorporate fresh produce into everyday meals. Courtesy of savorthis on Food52‘s website, this savory grape salad will amaze you at how simple flavorful cooking can be. This salad pairs great with grilled chicken and could be an awesome addition to your Memorial Day BBQ!


~8 oz King Fresh Grapes (sliced thinly)

~1/3 Cup Sliced Almonds64f67419-0344-46f0-8cdd-fe68577691b7--grapes-f52.jpg

~1 Garlic Clove (sliced thinly)

~6 Basil Leaves (sliced thinly)

~2 Tablespoons Olive Oil

~2 Tablespoons Balsamic Vinegar

~1 oz Feta Cheese

First, toast the almonds in a pan without oil. On a plate or in a bowl, add the grapes, basil, and toasted almonds together. Heat the oil and garlic in a pan, and toast the garlic. Once it is toasted, use a spoon and scoop the oil and garlic over the grape mixture. Drizzle balsamic vinegar over the grapes, then crumble feta cheese over the salad. You can season with salt and pepper, then you’ve got yourself a delicious, easy dish that is bursting with flavor! All credit for this delicious recipe goes to savorthis. For full recipe with directions and author notes, click here! For more fantastic recipes like this, visit her website here! Have an awesome Memorial Day Weekend and let us know what you think of these recipes!

Savannah Millburn

Berry Patriotic Fruit Salad

With Memorial Day weekend on the horizon, we at King Fresh thought we would share some of our favorite recipes that we’ll be serving up this weekend. One of my families summertime favorites is the Red, White and Blueberry fruit salad. This delicious salad not only tastes great, but is sure to liven up any backyard barbecue due to the brilliant colors of the fruit!


~1 pint of King Fresh Strawberries

~1 pint of King Fresh Blueberries

~1/3 cup of Honey

~2 teaspoons lemon or lime juice

~4 bananas

To start, wash the strawberries and blueberries thoroughly. Next, cut up the strawberries into halves or quarters, whichever you prefer. Toss the strawberries and blueberries in a bowl, and add the honey and lime juice. Sugar and lemon juice can be substituted at this step depending on your preferences, however I think the honey complements the sweetness of the fruit without overpowering it. Refrigerate the strawberries and blueberries until chilled, then before serving cut up the bananas and add them to the mix. Voila! You’ve got a gorgeous fruit salad that is sure to impress no matter who you serve it to.

Although we usually don’t end up with any leftover, this recipe will keep in the refrigerator for up to three days. The lime juice acts to preserve the bananas so they don’t brown. For the full original recipe, click here! Have a safe Memorial Day Weekend, and be sure to check back for more fun recipes!

Savannah Millburn

Grapes to the Rescue; A Vine New Twist on Heart Disease Prevention

wheezy grapesGrapes are always a delicious treat on a hot day and can be great additions to salads, desserts, and various other summer dishes. Loaded with health-boosting antioxidants and vitamins, grapes are also widely known for being a nutritious alternative to unhealthy sweets like candy and cookies. While we all know that fruit is an integral part of a healthy diet, did you know that grapes can actually lower the risk for heart disease?

New research being conducted by molecular biologist Susan Zunino with the Agricultural Research Service’s Western Human Nutrition Research Center in Davis, CA would suggest that various compounds found in cherries have a positive effect on immune systems in obese people.  In a study conducted by Ms. Zunino, two groups of obese people drank either a mixture of water and freeze dried grape powder, or a placebo that contained no additional compounds. After the study, blood samples were taken and analyzed. The group that had received the compound had a marked difference in their low-density lipoprotein (LDL) which is commonly considered “bad cholesterol”.

Research has lead scientists to believe that increased consumption of LDL lowering fruits and vegetables can be helpful in reducing risk for heart disease in obese and at-risk people. Although more research is needed to determine exactly how different compounds in grapes and other fruit effect the body and onset of disease, it doesn’t take any molecular biology to know that King Fresh grapes are a tasty, juicy and health boosting treat that can be enjoyed year-round!  To read more about research being done about health, food safety, produce and more courtesy of the USDA, click here.

Savannah Millburn

~Grandma Wheezy’s Sweet Grape Salad~

“This grape salad works as a salad or a desert!  Guaranteed someone will want to know who made it.” – Grandma Louise   INGREDIENTS: BASE 8 cups King …

~Grandma Wheezy’s Sweet Grape Salad~

Fall Favorites…in season, too!

It’s true…Fall is the time when we’re usually really excited to get back into our kitchens and spend some time experimenting and creating again: making long-simmered stews and sauces, braising, baking, and engaging in other forms of cooking that we tend to shy away from in hotter weather.  Luckily, the cooler temperatures bring a plethora of seasonal goodies to cook with, from crisp apples and juicy pears to hearty greens, sweet root vegetables, and sturdy winter squash.  Here’s a comprehensive look at what’s fresh and in season for autumn:

  • Apples
  • Beets
  • Broccoli
  • Rapini
     Broccoli Rabe
    Brussels Sprouts
    Brussel Sprouts
  • Carrots
  • Cauliflower
  • Celery
  • Celery Root
    Celery Root
  • Chicory
  • Fennel
  • Figs
  • Garlic
  • Grapes
  • Greens
  • Leeks
  • Mushrooms
  • Onions and Shallots
    Onions & Shallot
  • Pears
  • Parsnips
  • Persimmons
  • Pomegranates
  • potatoes
  • Potatoes
  •  pumps
  • Pumpkin
  • Quince
  • Radishes
  • Sweet Potatoes
     Sweet Potatoes
  • Winter Squash
     Winter Squash

Take advantage of fall’s beautiful bounty of fresh, in-season fruits and vegetables; there’s a cornucopia of options at your fingertips.  Here’s to your health!


Seasonal Foods – February

Grocery shopping is already a pretty time consuming task, but not knowing what to buy when you get there can be overwhelming and pricey. However, purchasing seasonal foods is a healthy and cost effective way to approach food shopping. Grocery stores tend to stock up on these items in bulk because they are plentiful, making them less expensive for you—especially when they go on sale. Now that you know which seasonal foods should be on your grocery list—making your weekly trip to the store easier on you (and your wallet)!


Seasonal Fruits and Vegetables for February:           

Bok choy
Brussels Sprouts
Sweet Potatoes
Taro Root

My First Produce Expo

Most industries have annual trade conventions showing off new items and packaging.  The produce industry is no different.  I was fortunate to recently attend The Packer’s Midwest Produce Convention & Expo held in Kansas City, MO and the show was fascinating!

All of the companies displaying at the shows decorate their 8 x 10 foot space with brightly colored, eye catching packaging and giveaways designed to attract the interest of buyers working in retail, wholesale and the food service industry.  Customers enjoy a unique opportunity to get to know their suppliers face to face in a fun and enjoyable environment.  Our sales staff, and the other fresh produce suppliers have learned through their many years of attending conventions that buyers have certain colored name badges and those mean decision makers and possible purchase orders. The buyers also know from experience that vendors will do what it takes attract them to their booths for a few minutes of their valuable time and an exchange of business cards.

This was my first ever produce convention; in fact my first business convention of any kind.  The whole trip was an incredible learning experience.  The King Fresh tradition of sponsoring and exhibiting at the Midwest Expo stems from our company’s satellite location in Kansas City.  We enjoy The Packer’s Midwest Produce Convention and Expo, because we never know who we will meet that could enhance our company’s future…the possibilities are endless…and that’s exciting, too!


Paige Wilson

~Grandma Wheezy’s Sweet Grape Salad~


“This grape salad works as a salad or a desert!  Guaranteed someone will want to know who made it.” – Grandma Louise



  • BASE

8 cups King Fresh grapes (Red grapes are best, the rest are good!)


8 oz. cream cheese

8 oz. sour cream (You can use plain Greek yogurt as a healthier option)

½ cup sugar


1 cup brown sugar

1/3 cup chopped pecans (Pecans are best, other nuts are good!)


Wash and de-stem the grapes.

wheezy grapesMix room temperature cream cheese, sour cream, and sugar into a bowl. Stir dressing onto clean, DRY grapes.

louise grape salad mix

Mix brown sugar and chopped pecans and sprinkle heavily on top of grape salad and serve. (Grandma Wheezy stirs toppings into grapes and then covers the top again for extra sweetness!)

louise grapes salad bwnsugar

There is usually dressing left over so make sure you use enough to cover grapes well. Then you can add more grapes, if necessary…if not the dressing stays great in the refrigerator.

louise grape salad 2

A Healthy & Sweet Treat! …Bon Appetit!

This Family Recipe was Contributed by:  Paige Wilson (granddaughter of Louise)