Cooking At-Home: Quick Tips for Preparing 7 of Our Favorite Vegetables

Maureen Rowan Murphy

Manager Consumer Trends, Nutrition, and Lifestyles

While sheltering in place at home, many of us find ourselves cooking more, and fresh vegetables are a great addition to family meals. Part of an overall healthy diet, vegetables are full of vitamins, minerals and antioxidants.  Eating enough fruits and vegetables can help boost immunity, is linked to a lower risk of many chronic diseases and may help protect against certain forms of cancer.  When it comes to vegetables, think variety and color as each color provides a different antioxidant with a different health benefit so fill your shopping cart with a spectrum of colorful veggies when shopping!

Here’s a rainbow of our colorful favorites along with quick tips for easy and delicious preparation.


This cruciferous veggie, high in Vitamin C and folate, and a good source of potassium and dietary fiber, is particularly delicious roasted, and once you try it, you’ll be hooked!  Toss broccoli florets (with an inch or two of stalk attached), with a little olive oil, thinly sliced garlic, salt and freshly ground pepper. Place in a preheated 425°F and roast for 20-25 minutes until crisp-tender and the tips of the florets are browned. Remove the pan from oven, toss with some lemon zest, juice of a half a lemon and grated Parmesan cheese.


This once traditionally orange root veggie can now be found in white, yellow, red and purple, and can be enjoyed in many ways and countless dishes. Crunchy and colorful, carrots are delicious steamed, sautéed, roasted, and raw!  Make carrots more appealing to children by serving carrot “noodles” aka spiralized carrots. If you own a spiralizer, have fun with the kids and make your own or you can find them in the Produce Department at your local Price Chopper Market 32 store. Simply sauté (or boil) just until tender, and serve with a little butter or olive oil and season to taste or with a sauce that pairs well like Full Circle Peanut Satay Sauce.

Enjoy added nutrition benefits too! An excellent source of Vitamin A as well as a good source of Vitamin K, several B vitamins and potassium, carrots also contain many plant compounds especially carotenoids including beta carotene and lutein.  These carotenoids are linked to a reduced risk of cancer and heart disease, as well as improved eye health. Mom knew what she was talking about when she told you to eat your carrots when you were young!


Combine some spinach with dried cranberries, mandarin oranges, red onion and toss with your favorite vinaigrette for a quick salad or another easy go-to is sautéed spinach.  After sautéing in olive oil with crushed garlic, remove from heat, simply season with salt, pepper, and a pinch of nutmeg. The use of nutmeg with spinach is a classic in French cooking.

Packed with nutrients, spinach is an excellent source of fiber, is high in iron and folate, and vitamins A and C making it a smart addition at any meal.

*Remember to wash loose spinach and all leafy greens under running water for 20 seconds. Packaged, triple-washed leafy greens should not be re-washed however as that can introduce bacteria.


This trendy cruciferous vegetable is one of our favorites due to its incredible versatility and health benefits. Cauliflower contains many powerful nutrients including B-vitamins, antioxidants and phytonutrients that may help protect against certain diseases like cancer and heart disease. Gone are the days of boring steamed cauliflower! Today cauliflower is “riced” or mashed, cut thick like steaks and grilled, used in soups or pizza crusts and more. Its creamy texture makes it a great alternative to high carb foods like potatoes and rice. It can also be served as a lower calorie alternative to Buffalo wings, and this Buffalo Cauliflower recipe is quick and easy to prepare.

Buffalo Cauliflower

3/4 cup PICS flour

1 tsp. PICS paprika

2 tsp. garlic powder

1 tsp. salt

½ tsp. black pepper

¾ cup PICS milk

1 head cauliflower, broken into florets

¼ cup PICS hot sauce

2 T. PICS canola oil

1 T. PICS honey

Preheat the oven to 450°F. Spray a baking sheet with nonstick cooking oil or line with parchment paper

In a large bowl, add the flour, paprika, garlic powder, salt, pepper and milk, and mix well. Add the cauliflower florets, making sure to coat evenly. Place   cauliflower on the baking sheet, and bake for 20 minutes, turning halfway through.

Meanwhile, in a small bowl, combine the hot sauce, oil, and honey. Brush on the cauliflower and bake for another 20 minutes. Serve with PICS light blue cheese or ranch dressing.

Bell Peppers

A staple in fajitas, stir-fries, and salsas, bell peppers are popular stuffed, and a delicious addition, roasted or raw, to omelets, salads, sauces, soups, pizzas, pastas and more. I love roasted peppers for their smoky flavor and texture. With warmer weather hopefully on the horizon, it’s easy to roast them right on the grill. Simply place peppers on the grill over a medium flame.  Roast for 15-20 minutes, giving them a quarter of a turn with tongs every few minutes, until the peppers are charred and soft. Seed, peel and enjoy in your favorite recipes!

With a variety of colors to choose from, bell peppers are rich in many vitamins and antioxidants, especially Vitamin C. Red, yellow, orange and even purple peppers start out as green, and their color and taste change depending upon how long they are left on the vine to ripen. Red peppers pack the biggest nutrition punch because they remain on the vine longer than the others.


There are so many delicious ways to prepare and serve. Asparagus can be blanched, roasted, grilled, baked, or sauteéd. It can be added to salads, soups, pastas, breakfast dishes like frittatas, quiches and Eggs Benedict, wrapped with prosciutto for an easy appetizer or served as a simple side like this favorite of mine. Place spears in a large bowl and drizzle with melted butter. Toss to coat. Arrange asparagus in single layer on prepared baking sheet. Squeeze fresh lemon juice over the asparagus. Sprinkle with garlic powder, salt to taste and Parmesan cheese. Place in a preheated 400°F oven, and roast for 15-18 minutes until asparagus is lightly browned and crisp-tender.

Don’t miss out on the many health benefits this harbinger of spring has to offer. High in fiber and folate, and packed with vitamins like A, C, E and K, asparagus, especially purple, is also full of anthocyanins, an antioxidant that may help the body fight damaging free radicals. 



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It’s Canning Season!

One of the best parts of summer is easy access to an abundance of fresh, homegrown fruits and vegetables. However, when the colder months roll around we are once again left deprived of these natural delights. Enter canning! Canning is a method of preservation, and the best way to enjoy summertime vegetables throughout the colder months.

Canning is an essential and safe, if done properly, method to food preservation. The canning process involves placing foods such as fruits, vegetables, jams, jellies, pickles, and other preserves, in jars and heating them to a temperature that eliminates micro-organisms that cause the food to spoil. During the heating process, air is driven out of the jar and as it cools a vacuum seal is formed. This seal prevents air from getting back into the jar, preventing these micro-organisms from contaminating the food and leading to successful preservation.

With fall fast approaching, we’d like to share some home canning tips to help you have as much success as possible this year. If your garden has been a success this year, you’ll probably have a good amount of vegetables to can! And if you’re canning from store-bought items, make sure to read your ingredient list closely and beforehand to see if ingredients need to be prepped before the canning process. For example, does your watermelon rind need to be soaked in brine overnight before you can begin the pickling process?

When it comes to filling, experts have said that sterilizing jars and lids is not necessary because all bacteria will be eliminated in the process. Therefore, you can reuse jars from previous years, as long as they are in good condition. You’ll just need new lids to ensure a tight seal. Jars should be washed and dried before they are filled. It’s important to soak your new lids in hot water for ten minutes to soften the rubber edge, and help the lids grip on the top of the jar when the rings are screwed on.

Once the jars have been successfully processed, let them sit, untouched for at least an hour. As the jar cools the lids will sink into the center and you may hear a “ping” sound, indicating the lids have sealed. Store your jars away from direct sunlight, in a cool, dry place. Processed foods typically are good for a year, although many items will not spoil for a longer period of time. If you see mold, discoloration, or smell something funny, discard the food immediately. If a jar’s seal has been compromised discard of the food immediately, and ultimately, when in doubt, throw it out.

What’s basically the main ingredient in canning? Mason jars! We have them: Order yours from us here.

Happy canning!


Written by Jane Golub Director In-Store Marketing Programs July 23, 2017


Offers premium cuts of organic vegetables in an affordable 10 oz. steam in bag

Harvested at the peak of perfection and quick frozen to lock in vitamins and nutrients

Look for Hanover Organics in the Frozen Vegetable aisle

  Written by Jane N. Golub Director In-Store Marketing Programs

BRAD’S RAW CRUNCHY KALE 2.5CrunchyKale-NAKED-450x550

Brad’s Raw Crunchy Kale is dehydrated, not baked, fried or cooked.  Never heated above 115 degrees to keep all the enzymes and nutrients alive.  It takes 15 – 16 hours to slowly dehydrate each batch. “Kale is the most densely packed nutritional green on the planet” says the USDA.  Kale is the new Superfood.  Per calorie, it has more calcium than milk, per calorie more iron than beef, has powerful antioxidants, is an anti inflammatory, is low in calories, high in fiber and has zero fat. Kale is also high in Vitamin C, Vitamin A, is great for cardio support, lowers cholesterol and is a great detox food. All of Brad’s Raw Foods products are “live” food products because they are dehydrated, organic, gluten free, vegan and OU Kosher.  Brad discovered a raw food diet because he was overweight, had low energy, high blood pressure and cholesterol.  After 60 days on the raw food diet, Brand had lost 40 pounds and his blood pressure and cholesterol were normalized. Look for Brad’s Raw Crunchy Kale in the Produce Department.


Edy’s Outshine Fruit & Veggie Bars are the first national line of frozen fruit and veggie bars to reach grocery stores. Edy’s Outshine Fruit & Veggie Bars combine a delicious blend of real fruit and vegetables in every bite – with every bar made from at least 25% vegetables from purees and juices. Edy’s Outshine Fruit & Veggie Bars have the same delicious taste that you have known to expect from America’s favorite fruit bar – with the added benefit of vegetables.  Because it’s difficult for people the eat the suggested amount and variety of fruits and vegetables each day, there is a growing trend of combining vegetables with other foods.  Edy’s Outshine Fruit & Veggie Bars are remarkably delicious and include the added benefits of vegetables. Edy’s Outshine Fruit & Veggie Bars are available in five refreshing flavors including: Blueberry Medley, Tangerine Carrot, Apple and Greens, Peach Mango Medley and Strawberry Rhubarb. Look for Edy’s Outshine Fruit & Veggie Bars in the Frozen aisle. Written by Jane N. Golub Director In-Store Marketing Programs


                HO_ClassicMac_MildCheddCows275x414Introducing new Horizon Macaroni & Cheese.  Horizon exists to bring nutritious solutions to mom, so she can provide a healthy foundation for her family.  We all know kids love macaroni & cheese, but mom is looking for more products made with simple, delicious and responsibly produced ingredients. Horizon’s Mac & Cheese is the only national brand with “real organic cheese” in every box.  You can find the “Classic” variety with “real organic cheese”, the Super Mac with “real organic cheese” and 12 grams of protein and the Organic Mac that is USDA Certified Organic.  All varieties have no artificial flavors, colors or preservatives and no HFCS. Look for the Horizon Macaroni & Cheese in the Natural aisle.      

THE PICTSWEET COMPANY1365-baby-leaf-kale-lg

                Introducing two NEW items from The Pictsweet Company – a family owned grower, packer and distributor of select vegetables since 1945. First there’s Pictsweet’s 9 oz. Steam Deluxe Edamame and Super Sweet Corn – “Edamame Succotash” as they say on their bright red bag!  They blend Pictsweet’s Shelled Edamame with beautiful kernels of the sweetest corn in a steamable bag!  Pictsweet takes Succotash to a trendy new level. Second is Pictsweet’s Deluxe 12 oz. Baby Leaf Kale, which is also unique to the Pictsweet brand.  Pictsweet worked with their seed suppliers in their Tennessee backyard to get just the right variety that they grow and pack right here in the USA.  It’s the same Baby Leaf variety served in many of the Northeast’s finest restaurants.  Prized as a leafy green vegetable that is an excellent source of Vitamin A, it has zero grams of sugar, is very low in sodium and is naturally fat free. Look for the two new Pictsweet items in the Vegetable section of the Frozen aisle. Written by Tyler Blance- Produce Merchandising

Local Produce in our Brand New Marshalls Creek Store!

    Last week, we cut the ribbon and opened the doors of our brand new store in Marshalls Creek Pennsylvania, built in the beautiful countryside southeast of Scranton.  Our Marshalls Creek store is chock full of unique items and local products, but one thing we are particularly proud of providing for our Marshalls Creek chopper shoppers is local fruits and vegetables. GurdaLettuceJourneying through the produce department of this rural PA store, shoppers are presented with a variety of fresh, local produce from nearby areas.  A. Gurda Produce, a local grower in the Middletown, NY area happily supplied us with their beautiful locally grown lettuces and radishes straight from the farm.  Andy Gurda’s crops are grown in what’s known as the “Black Dirt Region” of New York State; the dark, rich soil was created at the end of the Ice Age!  Talk about a throwback. Marshalls Creek is a short drive away from the “Jersey Fresh” produce of the garden state: New Jersey.  We featured a variety of Jersey Fresh items for our shoppers to explore: Blueberries grown under the popular “Top Crop” name, basil, green and yellow squash and cucumbers straight from Jersey were all on display in our colorful, freshly-stocked produce department.  And to top it all off, we had a special visit from Top Crop’s own blueberry mascot and a member of the Donio farm operation!NJMCreekSquash Locally grown produce is something we take a lot of pride in supplying throughout the communities and areas we’re a part of, so we were happy to add Marshalls Creek into the mix.  As for the rest of our Chopper Shoppers, the local produce season is coming into full swing, so keep an eye out for locally grown fruits and vegetables in your neighborhood Price Chopper!  I’ll be updating you throughout the summer with locally grown happenings, so check back to see what’s growing on near you!

545362_10150591757831504_1039587465_nProduce for Kids® and Price Chopper are partnering for the Get Healthy, Give Hope campaign to raise funds for local Children’s Miracle Network Hospitals®. From June 16 to July 27, the more produce you add to your shopping list, the more hope we can give to local children!

To learn more about the campaign, visit the Produce for Kids display, featuring Sportacus and Chica from Sprout® TV, in the produce section of all Price Chopper stores to pick up easy-to-prepare recipes and a shopping list of all participating products.

You can also visit the Produce for Kids Facebook page to enter the Get Healthy with Produce for Kids Sweepstakes for the chance to win a Sprout gift basket and grocery store gift cards.  In addition, Produce for Kids will be holding weekly giveaways on Facebook, Twitter and Instragram throughout the campaign.

As part of the campaign, popular Sprout characters will interact with kids at two Produce for Kids’ in-store appearances, featuring popular characters from the Super Why show, from 11:30am-2:30pm on June 29 at the Price Chopper located on 167 W. Main Street, Hopkinton, MA 01748 and from 11:30am-2:30pm on July 13 at the Price Chopper located at 4547 Milford Road, East Stroudsburg, PA 18302.Kids-Only-Button

The following companies proudly support the Get Healthy, Give Hope campaign and your local Children’s Miracle Network Hospitals: A. Gurda Produce Romaine & Boston Lettuce, Radishes & Red C Potatoes; Dole® Salads; SUNSET® Campari® Brand Cocktail Tomatoes; NatureSweet® Glorys Perfect Ingredient Tomatoes, Olivia’s Organics Organic Packaged Salads; Shuman Produce – RealSweet® Vidalia® Onions; Summeripe® Peaches, Plums, & Nectarines; Turbana® Bananas

Visit for more information.