Fall Produce Guide

This blog was written by University of Utah Dietetic Intern, Britta Retzlaff.

From pears to pumpkins, apples to eggplants, squash to Brussels sprouts, the harvest season lives up to its name with a bounty of nutritious and delicious produce options. Sure, you can get most produce year-round, but in-season fruits and vegetables are naturally sweeter and more flavorful! Read on for a guide to the fruits and vegetables that appear when the weather turns cool.

Brussels sprouts

Like its relatives cauliflower and kale, Brussels sprouts top the charts when it comes to vitamin C, vitamin K, and other nutrients. They are also low in calories and high in fiber. Select sprouts that are vibrant green with tight leaves. The key to keeping them delicious is not to overcook them. Roasting is a great way to prepare them, such as in this delicious maple-roasted Brussels sprouts with pecans.

Winter squash

These giant jewels of cold-weather cooking are harvested throughout the fall. Their orange flesh reflects an abundance of nutrients, including beta-carotene, which the body can convert to vitamin A. There are many kinds of winter squash, such as acorn, spaghetti, delicata, butternut, kabocha, and pumpkin. Most types are interchangeable in recipes, so feel free to mix and match, such as in this tasty butternut squash soup with feta drizzle.

apples

Fall is the peak season for apples, with the harvest running from late summer through Thanksgiving. Apples make an easy on-the-go snack and add crunchy sweetness to any fresh salad, such as this fall-inspired apple chevre kale salad. Whichever variety you choose from sweet Honeycrisp, Golden Delicious, Gala, or Fuji to tart Granny Smith or Braeburn, you’ll be packing in the fiber and vitamin C!

pears

Pears are a portable, healthy snack and a good source of C and B vitamins. Pears actually ripen after they’re harvested. Just take them home and let them sit on the counter for a few days until the necks soften slightly. They’ll be juicy, sweet, and perfect for baking in this easy fall-baked pears recipe.

Eggplant

Eggplant is popular in many food cultures around the world. Eggplants are a low-calorie, high-fiber fruit (yes, fruit!) and rich in antioxidants. Raw eggplant has a bitter taste, but when cooked, it becomes tender with a rich flavor, such as in this delicious eggplant and chickpea stew.

Looking for more fall recipes? Contact our dietitian team at dietitian@harmonsgrocery.com or check out our plant-based eShop collection for more plant-based options.

The Local Difference

Written by Dietetic Intern Aaron DeGrauw

As your neighborhood grocer, we understand the importance of supporting the local community. This is why Harmons carries more than 5,300 local products. This support benefits local businesses by enabling them to generate revenue and to grow, resulting in more jobs and greater stability in the area. This also benefits our customers—when products are made close to home, you get faster deliveries and fresher products.

Many local companies also strive to give back to the community, improve our quality of life, and foster appreciation for our state. Kodiak, Caffe Ibis, and Laziz Foods are three of our local partners with a commitment to making a positive impact in our community.

Kodiak‘s mission statement is “To inspire healthier eating and active living with nourishment for today’s frontier.” Kodiak carries a wide variety of pancake and waffle mixes, oatmeal, granola bars, and more! Their mission statement is backed up by products that are always made with 100% whole grains.

Caffe Ibis, hailing from Logan Utah, strives, “To be unbeatable in quality and freshness, while supporting social and environmental stewardship.” Caffe Ibis purchases fair-trade certified coffee and supports the Smithsonian Bird Friendly® certification. Harmons carries a wide variety of Caffe Ibis coffee beans, as well as freshly brewed coffee, so you are sure to find what you are looking for!

Laziz Foods, the Salt Lake City-based company, states, “Over the years we’ve found ourselves in a unique position of bridging our passion for food with community engagement. Whether it’s advocating for social justice, our involvement with local political offices, or with early meetings with our neighbors at the farmers market, we are driven by our love for the community.” Laziz Foods offers a selection of traditional Middle Eastern dips like hummus, baba ghannouj, and muhammara.

While also promoting community growth, many of these companies’ products are made with whole foods and minimal added sweeteners and salt, to help support a balanced diet. So not only do they support our community, but they also support our health!

From its roots, Harmons Grocery has been, and continues to be local. We seek to support other Utah businesses by carrying 5,300+ local products, promoting them with local tags to easily identify them, and promotional tastings. Part of Harmons’ mission statement says, “We believe that diversity is essential to our communities, and we strive to be part of the kindness, understanding, and equality that we believe will change our world for the better.” We want to give Utah a taste of everything its local artisans have to offer.

Looking for more local products that are also dietitians choice? The Harmons dietitian team is a great resource for ideas. Contact a dietitian via email at dietitians@harmonsgrocery.com for more information.

2023 Chile Roast

Harmons announces the 3rd year of its “A Taste of Chile Roast” Event

Shoppers can sample and purchase Hatch chile products as part of the 15th annual Harmons Chile Roast

WEST VALLEY CITY, UT (August 15, 2023) —The aroma of fresh chiles will be wafting through the air at Harmons Neighborhood Grocer this month. The annual Taste of Chile Roast event returns, taking place August 26 at all 20 Harmons locations. During the one-day chile sampling event, Harmons customers can sample a selection of made-fresh-in-store and local Hatch chile products, including:

● Beehive Red Butte Hatch Chile Cheese

● Fire Roasted Chile Pineapple Salsa

● Fire Roasted Chili Cheese Brats

● Hatch Chile Cheese Artisan Bread

● Hatch Chile Cheeseball & Roasted Chile Cheeseball with baguette or crostini

● Fire Roasted Chile Hummus

● Salsita Mendoza Salsa with Harmons Tortilla Chips

The Taste of Chile Roast event is part of the 15th annual Harmons Chile Roast, which kicks off on August 18 and runs through September 4. Every Friday, Saturday and Labor Day during the event, customers can buy a bushel-bag of chiles for $33, available in mild, medium, hot and extra hot varieties. After selecting their chiles, the customer can watch skilled on-site roasters expertly fire-roast their peppers for free. Harmons will also be selling one-pound packages of roasted chiles for $3.99.

Harmons A Taste of Chile Roast event details:

Saturday, August 26: 11 a.m. to 6 p.m.

Harmons Chile Roast event details:

Fridays and Saturdays, August 18 to September 2: 11 a.m. to 6 p.m.

Labor Day, September 4: 11 a.m. to 4 p.m.

This year, Harmons ordered around 5,000 bushel bags of chiles for the Chile Roast event, which will be roasted in 25 roasters across all Harmons locations. Types of chiles available during the event are Mild New Mexico Hatch, Medium “Big Jim,” Hot “Sandia” and Extra Hot “Lumbre.”

“We love summer because it means chiles are back. For the third year, our A Taste of Chile Roast event is bringing together our community to celebrate the incredible flavor of Hatch chiles and other chile products,” said Todd Jensen, executive vice president of sales. “At Harmons, we are passionate about providing the best quality food at great value to our customers. I look forward to this annual event that allows us to showcase some of our, and our customers’, favorite Hatch chile recipes while providing a fun and engaging experience.”

Shoppers can also purchase Chile Roast items on Harmons eShop.

About Harmons

Since 1932 Harmons passion for learning, growth and innovation have been the building blocks to help the company expand from a single fruit stand to 20 thriving locations, spanning from Northern Utah to St. George. Harmons is known for its unique grocery industry approach, which provides true value to its customers through fresh, local foods prepared in-store by chefs, artisans and experts; local Utah products; and an aggressive sustainability program. For more information about our stores, please visit harmonsgrocery.com.

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Salmon Recipe Roundup

This blog was written by USU Dietetic Intern, McKenna Heller.

We’re celebrating our annual Wild Salmon Week! Every year, Harmons brings the taste of fresh, high-quality, wild salmon to Utah. Whether you’re a long-time salmon lover or feeling curious to try salmon for the first time, now is a great time to try one of our seafood staples. Pull out your apron and let’s get cooking for this month’s recipe roundup!

wild salmon cooks faster

Wild salmon cooks differently than farm-raised salmon because it is a leaner protein. These tips will help you cook your salmon to perfection! The blog post also outlines the differences between salmon species, such as differences in flavor and texture, to help you choose the best cut for your needs.

Thai salmon

Check out this recipe for a quick, easy, and tasty weeknight meal. Fish is one of the fasted cooking proteins which makes it an excellent choice when putting together a quick, healthy meal. This Thai salmon comes together in only 15 minutes and is the perfect blend of sweet, spicy, and savory flavors. It has simple ingredients that only take a few minutes to prepare.

smoked salmon crostini

This savory salmon appetizer may be small, but it packs big flavor! The smoky salmon and crispy crostini pair well with many entrées making this a go-to appetizer for almost any event. It tastes fresh and looks amazing. This recipe is sure to impress your guests!

salmon with curried yogurt sauce

For those looking for more of a culinary experience, this recipe will not disappoint. You may just learn some new cooking techniques and skills as you gently tuck basil into the salmon filet and bake in parchment. This cooking technique is also known as “salmon en papillote.” The curried yogurt sauce brings in flavors from around the world. This recipe would also be great for fun cooking date night!

salmon chowder

This salmon chowder recipe makes salmon shine in a new light- comfort food. The soup is warm, creamy, savory, and good for the soul. Serve it in a bread bowl for an extra measure of comfort! This hardy soup can stand on its own at a meal or be served as a side to various other entrées.

grilled salmon skewers

As the weather continues to warm up, it’s time to fire up the grill! Harmons’ made fresh in-store salmon skewers make cooking salmon easier than ever. You can spend less time preparing food and more time enjoying it. Pair the salmon skewers with this tasty avocado and grapefruit salsa recipe to take this meal to the next level.

Several Harmons locations will be offering cooking classes during the summer where you can learn to cook salmon alongside a Harmons chef. These fun, hands-on classes will teach you techniques and skills to build your confidence in the kitchen. Click here to see a full list of classes offered.

For additional recipes and information, email dietitian@harmonsgrocery.com. Happy cooking!

Summer Sunscreen Guide

This blog was written by Harmons pharmacy intern, Hagan Huynh, Pharm.D. candidate, 2023.

As summer approaches, we are all very excited to get back out in the sun. Whether you are camping, hiking, or going to the beach, it is essential to wear the proper sunscreen to protect your skin. This is a short guide to all things related to sunscreen and how to protect your skin this summer.

Why Use Sunscreen?

Sunscreen is not only important for preventing sunburns but is also essential for preventing skin cancer. The sun emits harmful rays called UV rays—UVA rays can cause damage deep into the skin and even result in skin cancer, while UVB rays cause redness and sunburns. It is important to make sure that your sunscreen is labeled “broad spectrum” and protects against both UVB and UVA rays.

SPF

SPF, short for Sun Protection Factor, is the level of protection from UV rays in a product. For outdoor activities, it is important to choose a sunscreen with at least 30 SPF. This blocks at least 97% of UV rays. More isn’t always better though—products over 50 SPF are generally not necessary, so a good range to stick to is 30-50 SPF. This number can be found on the front packaging of most products.

Types of Sunscreen

The two different types of sunscreens available are physical (zinc/titanium based) and chemical (avobenzone/oxybenzone). Physical sunscreens work by deflecting UV rays from the sun, while chemical sunscreens absorb the UV rays. As a general rule of thumb, both types are equally effective as long as the SPF value is at least 30. Here is a comparison chart so you can see which may be a better fit for you:

Sunscreens come in a variety of different forms such as creams, lotions, gels, sprays, etc. Although sprays are convenient, they are the most prone to failure. It is best to stick to lotions and creams for overall use, especially for the face and neck.

How to Use Sunscreen

Most sunscreens should be applied at least 15 minutes before going outside and re-applied every 2 hours while outdoors and every time after swimming. Here’s how much to use for each body part:

1/2 tsp: Torso, neck, face, arms, and shoulders.
1 tsp: Legs and feet.

For more information on sunscreen and how to protect your skin this summer, please visit your Harmons to speak with a pharmacist.

Celebrate Red, White, and Blueberry!

July is National Blueberry Month! This special fruit might be tiny, but it is mighty in taste and nutrition. Due to the deep purple/blue hue that blueberries possess, they are rich in antioxidants called anthocyanins. These special antioxidants destroy unstable radicals, called oxidants, that damage your cells (hence the name antioxidant). A diet rich in antioxidants is consistently associated with many health benefits.

Blueberries are low in calories but high in vitamins and minerals. They are good sources of vitamin C, vitamin K, and manganese. These vitamins help with wound healing and proper blood clotting. Blueberries are also a good source of fiber, specifically soluble fiber. Soluble fiber turns into a gel-like substance in the colon which aids in lowering cholesterol while also feeding the good bacteria in your gut.

When focusing on a specific food and its associated benefits, it’s easy to think it is the most important food to eat. While there are a lot of benefits to eating blueberries, a diet rich in a variety of fruits and vegetables has been shown to be the most beneficial toward overall health and well-being. Include more blueberries into your diet and celebrate National Blueberry Month with these delicious recipes:

Blueberry-Banana Smoothie

A smoothie is a wonderfully healthy breakfast or snack! This blueberry-banana smoothie is packed with protein and fruit that will keep you full and satisfied on a hot summer day.

Red, White, and Blueberry Salsa

Going to any holiday-themed parties this summer and needing the perfect patriotic item? This red, white, and blueberry salsa is very fitting! Mix fresh berries, jicama, and mint together for a refreshing appetizer.

Balsamic Berry Mozzarella Skewers

These balsamic berry mozzarella skewers are just the right blend of sweet and savory. Harmons fresh mozzarella and premium balsamic vinegar pair beautifully with fresh mint and berries. All in one enjoyable bite!

Almond-Blueberry Baked Oats

Need a new breakfast routine? This almond-blueberry baked oat casserole is a great make-ahead breakfast that you just pop in the oven the morning of.

Looking for more recipes? The Harmons dietitian team is a great resource for ideas. Contact a dietitian via email at dietitians@harmonsgrocery.com for more information.

Celebrate Dad with Good Food!

It’s time to dust off the old grill and celebrate the fathers in your life! Here at Harmons, we offer a wide variety of meat, fruits, and vegetables that will satisfy the whole family. We have rounded up some tasty, dad-approved picks that utilize the grill and are perfect for summer—all while keeping his health in mind.

Harmons Chef-Prepared Grilling Veggies

The grill is for more than just meat! During the summer months, Harmons offers fresh-cut grilling veggies like pineapple and squash. These vegetables are cut and ready to throw on the grill. Other vegetables that are excellent on the grill are sliced portabellas, recipe-ready corn, watermelon hearts, and asparagus! Use these grilled vegetables as sides or main dishes. Season with any variety of herbs for even more flavor.

Harmons Skewers

From quick weeknight meals to large summer barbecues, skewers are a convenient and delicious option. With over 12 varieties of skewers at Harmons—such as garlic lemon dill salmon, Montreal sirloin steak, or teriyaki chicken—you are sure to find something the whole family will love. These protein-based skewers pair well with Harmons vegetable kabobs for a more balanced meal. If you like to season skewers yourself, we also have plain beef, pork, and chicken skewers.

Harmons Gourmet Turkey Burgers

Grilling time means burger time and it’s hard to go wrong with a burger off the barbecue. However, it is prudent to limit red meat consumption and opt for lean meats like chicken or turkey. Luckily for you, our Harmons meat department prepares delicious turkey and chicken burgers. Pair with Harmons freshly baked buns and the produce department’s burger fixings tray to complete the meal.

Harmons Salsa

Made without preservatives and with the freshest ingredients, Harmons salsa is a mealtime winner. Our salsa is made fresh in-store by our associates. We offer mild, spicy, and hot salsa, and if you are looking to add some sweetness to the spice, try our Harmons pineapple salsa! Mix up the chips and salsa routine by adding it to steamed fish or over grilled peaches.

We hope you celebrate the fathers in your life with good food and even better company. Harmons is here to make your mealtime celebrations a success. For more recipes and meal ideas, reach out to the Harmons dietitians at dietitian@harmonsgrocery.com.

Healthy Memorial Day Dishes

It’s finally warming up which means barbecues and picnics are in order! Memorial Day is the perfect time to gather and share food with your loved ones. Here are some delicious, dietitian-approved meals that will wow all your family and friends:

Tomato Basil Mozzarella Salad

It’s hard to go wrong with fresh mozzarella. This tomato basil mozzarella salad is a great alternative to traditional green salads. Crisp cherry tomatoes, creamy mozzarella, and fresh basil will make your taste buds sing. Top with Harmons balsamic vinegar and salt and pepper to complete the meal.

Grilled Chipotle Lime Cauliflower Steaks

Time to fire up the grill! If you are looking to mix up the routine of hamburgers and hot dogs, try these grilled chipotle lime cauliflower steaks. Slice a cauliflower head vertically, brush with seasonings, and grill! Cauliflower is a cruciferous veggie, which means it offers many health benefits and an array of nutrients. Try incorporating this versatile veggie with this recipe!

Apple Berry Salsa

There is something about fresh salsa in the summertime. This apple berry salsa is the perfect combo of sweet and savory. Fresh fruit, cilantro, and avocado come together as a wonderful snack or addition to any meal. Eat plain with tortilla chips, in salads, or on fresh fish! To wow your friends and family even more, make cinnamon and sugar baked tortilla chips for dipping.

Strawberry Rhubarb Crisp

Do you love pie but want a lighter dessert to enjoy in the summer? This strawberry rhubarb crisp is the way to go. A crisp is essentially a deconstructed pie, the filling is placed in a pan and the “crust” is sprinkled on top. Serve with ice cream or whipped cream! When it comes to desserts, it’s always good to be mindful of portion size. To minimize added sugar with this dessert, serve with a dollop of Greek yogurt.

Looking for more Memorial Day recipes? Email dietitian@harmonsgrocery.com and we’ll send you ideas!

5 Mother’s Day Brunch Ideas

Whether it’s breakfast in bed or making her favorite meal, there are many delicious ways to pamper your mom this Mother’s Day! Start her day off right with one of these tasty, yet healthy brunch ideas:

Italian Eggs

Italian eggs, sometimes called shakshuka, is a common breakfast in the Mediterranean region. Eggs are poached in an herbed tomato sauce and served with parmesan and toasted bread. This recipe will fill your kitchen with all the right smells that will be sure to win her over!

Breakfast Sausage Veggie Egg Muffins

If your kitchen skills are minimal but you want to surprise her with something special, these breakfast sausage veggie muffins are for you. Mix eggs with any variety of vegetables, sausages, or bacon and bake in a muffin tin! This is a great recipe to make ahead and freeze if you are trying to save on time.

Strawberry Bacon Hash

It’s strawberry season and this strawberry bacon hash recipe is a great way to jazz up your strawberries! Mushrooms, bacon, and kale are sautéed with strawberries and topped with a fried egg. If your mom loves traditional bacon and eggs, but is looking to eat healthier, this is the perfect recipe for her!

Healthier Pancakes

It’s hard to go wrong with whipping up some pancakes on a Sunday morning. However, this Mother’s Day, skip the boxed mix and try these healthier pancakes. They are filled with protein and will cook perfectly. Set up a topping bar to make this brunch extra special. Get all her favorite toppings which might include berries, peanut butter, coconut, or chocolate chips!

Curly Crepes

Crepes are a versatile meal that can be either sweet or savory, whichever your mom prefers! For a sweet crepe, fill with Greek yogurt, fresh berries, and a chocolate drizzle. For a savory crepe, fill with ham, asparagus, and mushrooms. You can make crepes the traditional way or use this curly crepe recipe to make fun shapes with the batter!

Whether you are a beginner or seasoned chef, these recipes are sure to satisfy. Remember that a meal made with love will always taste good! Don’t forget that Harmons has a beautiful variety of fresh flowers that will be the perfect finishing touch to a perfect Mother’s Day brunch. For more recipes, contact your Harmons dietitian at dietitian@harmonsgrocery.com.

5 Meals Under $5

This blog was submitted by USU Intern Allie Maughan.

In today’s world, where food prices seem to be constantly on the rise, it can be challenging to stick to a budget while still maintaining a healthy and varied diet. However, with a bit of creativity and planning, it is possible to prepare delicious and nutritious meals for under $5. In this blog post, we will share five budget-friendly recipes that are sure to satisfy your taste buds without breaking the bank.

Strawberry Dark Chocolate Overnight Oats

If you’re a fan of chocolate-covered strawberries, you’ll love this recipe for Strawberry Dark Chocolate Overnight Oats! With the cost being $2.20/serving, not only is it a delicious breakfast, but it’s also a healthy and cheap way to start your day with whole grains, protein, and fiber.

Apple Pie smoothie

If you’re a fan of apple pie, you’re going to love this delicious and healthy Apple Pie Smoothie recipe. This smoothie is perfect for breakfast, as a snack, or even as a dessert. It’s loaded with wholesome ingredients and tastes just like a slice of apple pie in a glass! Compared to a regular $6-$8 smoothie this $1.81/serving smoothie fits within the budget.

Balsamic glazed asian zoodle bowl

If you’re looking for a delicious and healthy meal that’s also easy to make, you should try this recipe for Balsamic Glazed Asian Zoodle Bowl for only $2.42/serving. This dish is packed with flavor and nutrition, and it’s a great way to enjoy a variety of vegetables in one bowl.

Chicken lettuce wraps

Chicken lettuce wraps are a delicious and healthy dish that’s perfect for a quick and easy meal that’s only $3.37/serving. These wraps are light, refreshing, and packed with flavor, making them a great option for lunch or dinner.

Mozzarella, ARUGULA, AND PROSCIUTTO PIZZA

Pizza is one of the world’s most beloved comfort foods, and with good reason. It’s versatile, delicious, and always hits the spot. If you’re looking for a new pizza to try, look no further than this Mozzarella, Arugula, and Prosciutto Pizza recipe for only $4.98/serving. This delicious combination of flavors and textures is sure to satisfy your taste buds and leave you craving more.

Eating on a budget can be challenging, but it doesn’t mean you have to sacrifice taste or nutrition. With these five ideas, you can enjoy delicious and nutritious meals for under $5. Experiment with your favorite ingredients and flavors to create your own budget-friendly meals.

If you’d like more budget-friendly ideas reach out to the dietitian team at dietitian@harmonsgrocery.com.

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