Fresh, Healthy, and Free!
Through our Produce on Wheels and Mobile Produce Pantry programs, it is our goal to get fresh produce into the hands of babies, children, families, and seniors who will benefit from eating nutrient-rich fruits and vegetables.
We recognize that purchasing nutritious, fresh produce is not possible for everyone in our community due to budget and mobility constraints.
All of our Home-delivered Meal clients are eligible to receive Produce on Wheels, free of Charge.
Apples: With less than 100 calories in a medium-sized apple, they are free of fat, sodium, and cholesterol and are high in fiber. Your skin benefits when you eat apples, thanks to a few B vitamins and vitamin C.
Asian Eggplant: One cup of raw eggplant contains 20.5 calories and 4.8 grams of carbohydrate, about half of which comes from fiber (2.4 grams). There are also almost 3 grams of naturally occurring sugars in eggplant. Eggplant is a low-glycemic food. The glycemic load of eggplant is estimated to be 1 for a single serving. Eggplant is almost completely fat-free.
Avocados: One-third of a medium avocado has 80 calories and contains nearly 20 vitamins and minerals, making it a great nutrient-dense food choice. The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat. Avocados are naturally free of sodium, sugar, and cholesterol.
Bananas: Rich in potassium and fiber, bananas can help control blood pressure and prevent constipation.
Bell Peppers: Containing antioxidants that can reduce the risk of cancer and heart disease, peppers also help support healthy eyes and improve immunity.
Bing Cherries: One cup of Bing cherries contains about 74 calories, 1 gram of protein, no fat, 19 grams of carbohydrates, 3 grams of fiber and 15 grams of sugar.
Brussels Sprouts: Containing high levels fiber, vitamins, minerals, and antioxidants, brussels sprouts are a healthy and tasty option.
Carrots: Carrots are a good source of several vitamins and minerals and have a sweet flavor from its natural sugars. High in antioxidants, carrots are crunchy, tasty, and highly nutritious.
Corn: Loaded with fiber and many vitamins, minerals, and antioxidants, corn is a sweet treat.
Cucumbers: Consisting of mostly water, cucumbers help with hydration. Low in calories and high in vitamins and minerals, cucumbers contribute to good bone health.
Grapes: A good source of vitamin K, copper, and many of the B vitamins, grapes are also a good source of fiber and relatively low in calories. Raisins, which are dried grapes, do not contain as many nutrients as fresh grapes, but they do contain four times the amount of sugar.
Grapefruit: A tart, yet delicious fruit, grapefruit is high in vitamin C, and is made up of 90% water, 8% carbohydrates, 1% protein, and contains negligible fat.
Green Beans: Low in sodium and very low in saturated fat and cholesterol, green beans are also a good source of protein, vitamins, and other important minerals.
Kiwis: Full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium, kiwis contain a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.
Lemon: A quarter cup of lemon juice contains 31% of the recommended daily intake of vitamin C, 3% of folate, and 2% of potassium and has been proven to have anti-inflammatory effects. A lemon’s antiseptic properties help kill off bacteria in the mouth that cause bad breath.
Lettuce: With 8 calories and 1-2 grams of carbohydrates per cup, lettuce is low in fiber and high in minerals. It is naturally low in sodium and packed with vitamins.
Okra: Having 33 calories, 7 grams of carbohydrates, and 3 grams of fiber, okra is naturally free of fat. Okra is full of vitamins A, C, K1 and B6, which helps with your overall immune function while also helping with blood clotting.
Onions: Low in calories, with only 40 calories per 3.5 ounces, onions are 89% water, 9% carbs, and 1.7% fiber. Onions have tiny amounts of protein and fat and, add flavor to your meal.
Oranges: With 9 grams of protein, an orange is a healthy piece of fruit. It is a great source of vitamins, minerals, and fiber.
Oranges: Loaded with vitamin C, and containing 4% carbohydrates, 3% fiber, 9%, sugar, 4% calcium, and 9 grams of protein, an orange is a healthy piece of fruit.
Pears: Containing vitamins and minerals, pears support skin health and wound healing. Pears are a good source of fiber, which can help constipation. Pears are a year-round healthy option.
Pineapple: A sweet option loaded with vitamin C, pineapple is made up of 86% water, 13% carbohydrates, 0.5% protein, and contains negligible fat.
Plum: One medium plum contains nearly 8 grams of carbohydrates. There are 6.6 grams of naturally occurring sugar and almost 1 gram of fiber in each plum. There is about one-half of a gram of protein in a plum. Plums are not a significant source of vitamins and minerals. However, you will get about 6.3 mg of vitamin C, or about 10% of your daily recommended intake.
Potatoes: Weighing about 300 grams, potatoes have 261 calories, 6 grams of protein and .3 grams of fat. If you peel a potato before boiling it, you lose about a half gram of protein, but the calorie and fat contents remain similar.
Red Plums: A wise, low-calorie choice for anyone trying to lose weight while maintaining good nutrition, plums have a gram of fiber, 6.5 grams of sugar, a half-gram of protein, no fat or cholesterol, and are only 30 calories.
Red Potatoes: A medium, red-skinned potato that is baked measures about 2.25 to 3.25 inches in diameter. If you eat the skin and flesh of the potato, you will consume about 153 calories, 3 grams of protein and less than 1 gram of fat.
Romaine Lettuce: Part of a healthy diet, romaine lettuce has about 8 calories and 1-2 grams of carbohydrates per cup. Naturally low in sodium and fiber, it is high in minerals. Additionally, romaine lettuce is packed with vitamins and provides multiple health benefits.
Rosemary: Eating fiber-rich foods like rosemary every day may significantly decrease the risk of diabetes, high cholesterol, stroke, heart disease, obesity, and high blood pressure.
Sweet Potatoes: A good source of fiber, vitamins, and minerals, sweet potatoes promote a healthy gut and brain. Sweet potatoes also are a healthy choice to boost your immune system.
Tomatoes: Low in sodium and very low in saturated fat and cholesterol, tomatoes are also a good source of dietary fiber. Additionally, tomatoes are packed with vitamins and minerals that support heart health.
Yellow Onions: Yellow onions supply dozens of different types of antioxidants, as well as vitamins C, B6, folate, potassium, and manganese. Yellow onions are also a rich prebiotic, supporting healthy digestion.
Yellow Squash: A power-packed veggie high in vitamins A, B, C, folate, fiber, and potassium, yellow squash helps boost bone strength and the body’s ability to process fats and carbohydrates.
Zucchini: Low in saturated fat and sodium, and very low in cholesterol, zucchini is a good source of protein, vitamins, and minerals.