CELEBRATING LOCAL: SCHOCH FAMILY FARMSTEAD FOR OVER 70 YEARS!

A local favorite at The Wharf Marketplace is the Schoch Family Farmstead milk, yogurt, and artisan cheeses we proudly carry. They are unique products that the locals of Monterey County have a strong appreciation for. The Schoch Family Farmstead has been operating for 70 years through 3 generations, and is owned and managed by John Schoch himself. John’s three sons work on the farm, and manage the cheese aging, irrigation, and other demands of the dairy. There are less than five dairies in California, where the owner is also the milker - John is up at 5:00 am every morning to start the milking!

The raw, unpasteurized, and non-homogenized milk we carry flies off the shelves at The Wharf Marketplace; locals recognize the name and can’t help themselves. The Wharf Marketplace recently started carrying the Swiss Style Schoch yogurt and it is truly amazing. The yogurt is drinkable, so it is perfect if you are on the go. Schoch Family Farmstead is environmentally friendly by reusing the glass bottles; every time you purchase milk or yogurt you will be given a bottle deposit. All of Schoch’s products are held to the same sanitation standards as post-pasteurized dairy products. Schoch Family farmstead is 1 of 3 dairy farms in California that has the license to sell raw milk.

At The Wharf Marketplace we carry five types of Schoch Family Farmstead artisan cheeses; East of Edam, Mt. Toro Tomme, Romano, Junipero, and Monterey Farmstead Jack. At the Wharf Marketplace we have an exquisite, handpicked selection of cheeses, and the Schoch Family Farmstead cheeses are the most popular, and sought after by the locals. My personal favorite is the Junipero, which is a sweet, nutty, swiss style cheese that pairs well with a glass of Pinot Noir. Stop by The Wharf Marketplace today to check out the Schoch Family Farmstead products, once you go raw you will never go back!

Recipe Alert: CAUL-ing all Cauliflower Lovers!

The Wharf Marketplace carries cauliflower that has been harvested right off the farm, and is sold at the every day low price of $1.99 - ALWAYS! The Wharf Marketplace carries white, orange, and purple cauliflower all year round; lucky for us, cauliflower is avauilable all year round. One of our most popular salads at The Wharf Marketplace is our Seasonal Raw Veggie Salad, it contains: cherry tomatoes, kale, edamame, broccoli, carrots, corn, and of course our amazing tricolor cauliflower. It makes for a beautiful side dish, and guarantees you receive the array of nutrients your body is calling for. Come in today and ask for a sample. It'll leave your buds wanting more!

 Fresh Vegetable Medley

Fresh Vegetable Medley

Cauliflower heads should be firm and tightly closed without loose florettes. White cauliflower should be bright white, purple varieties should have a nice dark eggplant color, and orange bright like the sun. Reject any heads that show signs of softness, that is the the start of spoilage. Cauliflower can be used to make fritters, soup, soufflés, tabbouleh, salads, and even cauliflower couscous or pilaf. Cauliflower is packed full of vitamin C, and folic acid; however, after it has been cooked the nutrients are lost due to the fact they are water soluble. (Tip: Never overcook cauliflower, its natural crunch is part of its desire). Cauliflower is still full of fiber, low in fat, and contains other nutrients, making it a very healthy vegetable. Studies have shown that most of the nutrients remain if they are just slightly stir-fried or baked. The Raw Veggie Salad at The Wharf Marketplace is amazing because the raw veggies are so tasty, colorful, and full of nutrients; you can’t stop eating it.

If you have run out of ideas for healthy, easy to make side dishes or snacks; the following recipe will help you out - Roasted Cauliflower! The tri-color cauliflower at The Wharf Marketplace would be ideal due to its fresh, firm, and tasty characteristics; not to mention it complements a dinner dish with its beautiful color. Try it out below!

INGREDIENTS - MAKES 4 SERVINGS:

• 1 head cauliflower
• 1 sliced medium onion
• 4 thyme sprigs
• 4 unpeeled garlic cloves
• 3 tablespoons Carmel Valley Olive Oil
• Kosher salt
• Freshly ground black pepper

PREPARATION

Preheat oven to 425°F. Cut 1 head of cauliflower into florets; toss on a large rimmed baking sheet with 1 sliced medium onion, 4 thyme sprigs, 4 unpeeled garlic cloves, and 3 tablespoons olive oil; season with kosher salt and freshly ground black pepper. Roast, tossing occasionally, until almost tender, 20-25 minutes. Sprinkle with 1/2 cup grated Parmesan, toss to combine, and roast until cauliflower is tender, 10-12 minutes longer.

 Dinner is served!

Dinner is served!

Quick, simple, and a family favorite. Come in today and take care of that cauliflower caul-ing! 

TWM offers some Fine Wine this Summertime!

Monterey’s climate was once thought to be too cold for vineyards, now it is one of the prime growing regions of California. The coastal weather makes for the perfect complexity and ripeness in the grapes. The Wharf Marketplace is the most ideal place to crack a bottle of wine and relax this summer. The Wharf Marketplace carries local wines from Monterey County and our surrounding areas. We serve wine by the glass and we offer no corkage on purchased bottles for enjoying outside on our bay side patio. Have you been to our Taste It Thursdays? Every Thursday, we offer complimentary wine tastings to show of the excellent local wines we carry - check the TWM Events page for the schedule.

LOCAL FAVORITES:

CARMEL ROAD
Carmel Road Winery was named after the back road which connects the growing region to the ocean, while passing through the Santa Lucia highlands and Arroyo Seco. Carmel Road is known for their minerality and uniqueness of their unoaked chardonnay and pinot noir. Whether it be chardonnay or pinot noir, all the grapes are picked according to the soil, ripening patterns, and the grapes are specially aged in French oak barrels. Drew Barrymore and the talented Kris Kato, are the makers of this amazing, local wine. It is a top seller at The Wharf Marketplace; we sell the pinot noir and chardonnay by the glass. We also carry the 375ml bottles; perfect to take to the beach or on a picnic! Just in…the rose of pinot noir!

JOYCE VINEYARD
Joyce Vineyard is a family business founded by Russell Joyce in 1980; it all began on his small property in Carmel Valley. Joyce started off as a micro winery, and now has an urban winemaking facility in Salinas. The wines are produced throughout a variety of appellations within Monterey County and along the Central Coast. Come by The Wharf Marketplace to taste a glass of their merlot. We also carry their cabernet sauvignon, pinot noir, and chardonnay by the bottle. Come by The Wharf
Marketplace to talk to our wine expert about the exceptional Joyce varietals!

DE TIERRA VINEYARDS
De Tierra Vineyards has become a thriving, reputable brand by focusing on the utilization of organic and sustainable farming practices within the county. 90% of their grapes are estate grown and they are one of the first vineyards in Monterey County to produce organic wines. De Tierra is a vegan, solar powered company that hand picks their very own grapes. At TWM we carry many of their varietals, including their syrah, chardonnay, and red blends. Their Vindegard 2014 Chardonnay is a favorite, perfect for summer time.

You know what they say: a glass of wine a day keeps the doctor away! Come down to The Wharf Marketplace tonight and enjoy a taste, a glass or a bottle by the bay!

They're back!! Tour de Fresh riders zip from NAPA --> Monterey and end at The Wharf Marketplace.

Tour de Fresh, presented by The California Giant Foundation, is the first-of-its-kind, collaborative event that unites the most significant brands and influencers in the fresh produce industry for a four-day cycling event that raises funds to benefit the Let's Move Salad Bars to Schools campaign. The inaugural event, in 2014, raised over $142,000 and placed over 40 salads bars in communities in 11 states and the 2015 event also had success in multiple states, bringing the total funds raised after two years to over $300,000 and placing over 100 salad bars in schools across the country!

The goal of the 2016 Tour de Fresh and its participants is to privately finance 100+ new salad bars in school districts across the country. At a cost of $3,100 per salad bar per school, sponsors and participants alike strongly believe that providing healthy eating opportunities for school children should be a requirement. Please join us in our cause to make a difference and provide access to fresh fruits and vegetables for kids in schools.

Together, The Wharf Marketplace and Tanimura & Antle, are partnering to support this movement by featuring a Tour de Fresh Salad and a Tour de Fresh Smoothie. For two weeks prior to the finish line day, you can visit us at The Wharf Marketplace and enjoy these delicious, custom-created breakfast and lunch options. Early morning workouts mean a quick, healthy breakfast on the go. The Rise and Shine Breakfast Date Shake is nutritious, sweet and creamy. On the other hand, the Schools out for Summer Salad is light and perfect for your after workout treat. Created to resemble a salad that one would actually make from a donated salad bar, it will not disappoint. Proceeds from both go directly to The California Giant Foundation.

SALAD
Schools out for Summer: Mixed Greens, Grilled Chicken, Shredded Carrots, Cherry Tomato, Cucumber, and Avocado with House Made Ranch Dressing.

SMOOTHIE  
Rise and Shine: Almond Milk, Dates, Banana, Cinnamon, Ice, and Vanilla.

Team T&A members include Joey Bruno, Christa Schuck, Aaron Torres, and Helena Beckett. They say: "Many school districts are either unaware of the benefits salad bars can bring to their students, or have been unable to afford the basic equipment needed to adopt this strategy. The powerful health benefit that can come with a modern, food-safety compliant salad bar is too often blocked by the prohibitive capital cost in many school districts. Let's Move Salad Bars to Schools is creating the opportunity make change - Please join us by making a donation today". Come down to The Wharf Marketplace and enjoy a delicious Date Shake or Fresh Salad. See you soon!

Eat more Stone Fruit this Summer and #SHOPTWM!

As if summer isn’t already amazing enough, the juicy stone fruits are in their peak season of July and August, and to die for. At The Wharf Marketplace our selection of stone fruits are handpicked by our produce manager, Mark, for nothing but quality. We have ample supply of apricots, yellow nectarines, and yellow peaches for $1.99/LB and $2.99/LB respectively. They are perfect for a healthy snack or dessert if you’re craving sweet and juicy; try putting them with my greek yogurt or cereal in the morning. At The Wharf Marketplace have a seasonal spinach salad special with nectarines, blackberries, pecans, and a little bit of goat cheese. During Taste It Thursday one of our favorite summer crostinis is brie cheese with grilled yellow peach and local honey topped with spiced pecans.

YELLOW PEACHES
You have to eat as many peaches as you can during their peak season! They aren’t the same in their off season and they hold many benefits. They are rich in phytochemicals, vitamin A, and vitamin C. They keep the skin healthy by acting as a natural moisturizer and they are known to be a great stress reliever - we all know we could use that. If you’re worried about your summer bod, eat more peaches! They only have 35-50 calories per peach and no fat. They also help you to feel more full throughout your day.

 Stone Fruit Season is upon us.

Stone Fruit Season is upon us.

APRICOTS
Most of us, Californians, have had an apricot before; they are sweet with a slight tartness. I grew up with an apricot tree in my backyard and I love this wonderful fruit. These beautiful orange colored fruits are packed full of beta-carotene, fiber, and antioxidants. While choosing your apricots, make sure to look for the color orange, and stay away from the pale, yellow apricots. The ripe, orange apricots have stayed on the tree longer and hold the most antioxidants.

YELLOW NECTARINES
With this summer heat upon us, who doesn’t love a juicy, ripe nectarine with its smooth skin yet firm texture? They are absolutely delightful and full of antioxidants during the months of July, August, and even the beginning of September. Nectarines have been associated with reducing the risk of cancer and aid in proper digestion, helping to reduce the risk of obesity. Nectarines are usually a bit more firm than some of the other stone fruits, making them perfect for a fruit or green salad!

Summer has so many amazing qualities: the weather, the beach, and stone fruit..what's your favorite? #SHOPTWM and tell us why you love these delicious gems of summer!!

Got plans this Fourth of July weekend? You’ll want to add The Wharf Marketplace to your agenda!

The Wharf Marketplace is the perfect place to spend the day this weekend. Walk, jog, or bike this way to celebrate our nation’s Independence Day. Independence Day of the United States, also referred to as the Fourth of July is a federal holiday commemorating the adoption of the Declaration of Independence on July 4, 1776, by the Continental Congress declaring that the thirteen American colonies regarded themselves as a new nation, the United States of America, and no longer part of the British Empire. Independence Day is commonly associated with barbeques, games, picnics and many other fun activities all of which The Wharf Marketplace offers.

Fourth of July Monterey

BBQ - You know The Wharf Marketplace BBQ’s every weekend, right? This weekend and Monday we will be serving up hot, delicious lunch specials straight from our grill. Our signature Santa Maria style tri-tip sandwich is a local favorite. Loaded with thick cut tri-tip, roasted red peppers, and BBQ sauce all on a local Cuban roll, this one will leave you begging for more. Salmon Tacos? So fresh and little bit lighter, these tacos fill two corn tortillas with salmon, cabbage, house made guacamole, sour cream, and house made pico de gallo. Both BBQ specials are served with a crisp side salad. Serving BBQ Saturday, Sunday and Monday this holiday weekend from 11:00 AM - 4:00 PM.

CORNHOLE - What better way to work off that lunch than with a little game of Cornhole. Read up on the official rules or come down and have a leisurely toss with friends. We have three custom sets, so no waiting for a game here. With ice cold beer on draft, and the weather looking good this weekend, come to The Wharf Marketplace and give the game a go…you won’t regret it!

PICNIC PIT STOP - The Wharf Marketplace is perfectly convenient for this Fourth of July’s day excursions. The Monterey County is well known for its beautiful scenic outdoors, it’s the perfect place for a picnic on the beach, or hiking in Big Sur or Carmel Valley. The Wharf Marketplace carries all the specialty items you need to pack your picnic basket full and head out to the wilderness. Locals and tourists alike, enjoy Monterey for its eventful hiking in Big Sur, bike riding, kayaking, and exploring all the surroundings. The Wharf Marketplace is passionate for the Monterey community and supports local business by carrying many of their delightful products that are sure to enhance any vacation or staycation picnic. With Summer16’ upon us, trust us to fill your basket to the brim with pure deliciousness.

Don’t forget, whatever you plan this weekend, make sure it includes The Wharf Marketplace!

SUMMER'16 is here - Let The Wharf Marketplace show you how to picnic like a champ!

Summer is here - The Wharf Marketplace is perfectly convenient for summer day excursions. The Monterey County is well known for its beautiful scenic outdoors, it’s the perfect place for a picnic on the beach, or hiking in Big Sur or Carmel Valley. The Wharf Marketplace carries all the specialty items you need to pack your picnic basket full and head out to the wilderness. Locals and tourists alike, enjoy Monterey for its eventful hiking in Big Sur, bike riding, kayaking, and exploring all the surroundings. The Wharf Marketplace is passionate for the Monterey community and supports local business by carrying many of their delightful products that are sure to enhance any vacation or staycation picnic. With Summer16’ upon us, trust us to fill your basket to the brim with pure deliciousness.

For starters, our ADK Packworks Backpacks are designed for the go-getter. Don’t you hate when you’re at the beach and you’re bag falls over in the sand? Our problems have been solved with the ADK packbasket. The packbasket works as a sturdy reusable bag and can ideally be turned into a backpack. If you’re an outdoorsy person, the ADK packbasket will keep you practical and stylish this summer.

 ADK PACKWORKS are a must.

ADK PACKWORKS are a must.

OUR DIPS
At The Wharf Marketplace we have delicious homemade spinach and artichoke dip, red onion dip, and herb hummus made in house by our executive Chef. The dips are wonderful with carrots, celery, pita chips, potato chips, and pretty much anything you can scoop! We carry all the fresh veggies from Salinas and chips to go with our dips. Our tasty dips have no preservatives and they are made fresh every day.

OUR CHIPS
Our house made potato chips are literally to die for. They are prepared to perfection by baking them with only the finest, all natural ingredients. Our potatoes are slightly salted and seasoned to perfection – it’s true, bet you can’t just eat one!

OUR BEER
Nothing completes a summer day more than a nice cold beer. Here at The Wharf Marketplace we carry beer from our favorite, local breweries: Alvarado Street Brewery, English Ales, Golden State Brewery, Mission Trail Ciders, and more. We just started carrying the pilsner cans from Alvarado, perfect for the beach! We have bottled beer, draft beers, and we have happy hour Monday through Friday 4:30-6:30 PM.

 Alvarado Street Peninsula Pilsner is A-Ok!

Alvarado Street Peninsula Pilsner is A-Ok!

OUR WINE AND CHAMPAGNE
When you’re on the way to the park, stop by The Wharf Marketplace to visit our wine guy, Enrique. He has the knowledge to advise you on the selection of all our wonderful, local wine. Our handpicked assortment of white wines and roses are prime time for summer time!

OUR SALAMI AND CHEESES
At The Wharf Marketplace we carry the highest quality specialty cheeses and charcuterie for your picnic basket or wine pairing boards. Boar’s Head is whom we get our Italian salami, mortadella, chorizo, and other deli meats. They only use the highest quality ingredients and we are proud to serve their products. If you just need a little cheese, and salami to go with your summer day, The Wharf Marketplace can do that too. You can’t forget our freshly baked ciabatta rolls and our assortment of bread we carry from local bakeries as well, they go great with the meats and cheeses.

SUMMER FRUIT
Summertime equals watermelon, cantaloupe, grapes, and all the amazing fruits that come with summer. At The Wharf Marketplace we specialize in fresh produce and we always have the prices that no one can compete with. Sweet tastes of summer with that salty charcuterie is something we all wait for.

Come in to The Wharf Marketplace and let us put together the best basket your summer has ever seen. Whether you need a quick bite to take to a family gathering or lunch built to last all day, The Wharf Marketplace will fill up your baskets with nothing but the best the Monterey Peninsula has to offer.

CHEERS TO SUMMER'16

 The Wharf Marketplace: 290 Figueroa Street, Monterey, CA 93940

The Wharf Marketplace: 290 Figueroa Street, Monterey, CA 93940

FIVE PANTRY ESSENTIALS THAT WILL DRASTICALLY CHANGE YOUR LIFE - TRUST US!

There is nothing like coming home and rummaging through your mother's or father's pantry. The pure magic of having everything you ever imagine needing for that perfect last minute party, and also the cute straws, seemed impossible to master. Having the basics stocked in the pantry is essential to cooking tasty meals, wowing friends for brunch and dinner parties, and let’s be frank, it’s like money in the bank. The trick is to know what are the absolutes and what you can live without. Follow our list below and you’ll be well on your way to stocking the perfect pantry – trust us.

 Hey Boo All Natural Coconut Jam

Hey Boo All Natural Coconut Jam

HEY BOO COCONUT JAM

Tired of the boring, strawberry jam and butter on your toast every morning? Do you ever find yourself searching for something new to spruce up your morning breakfast routine? Look no further! Stop by The Wharf Marketplace to pick up the award winning, Hey Boo Coconut Jam. Not only is it gluten and dairy free, but it is rich, creamy, and absolutely to die for. It consists of only the highest, quality ingredients: egg yolks, coconut milk, and cane sugar. You’ll have everyone at brunch asking you to reveal the sweet secret!

Pairing Suggestions for Hey Boo Coconut Jam: with toast, waffles, pancakes, scones, biscuits, bagels, yogurt, ice cream, and cakes. As a dip for pretzels, crackers, green apples with cheese, such as fromage blanc (pour on top) or aged mahon, with baked plantains, fried bananas and even sticky rice

Perfect for spreading on toast

BOZZANO RANCH OLIVE OIL

It will be hard to find quality, organic, extra virgin olive oil from a sustainable, local family farmer such as Bozzano Ranch Olive Oil. This is why The Wharf Marketplace takes great pride in carrying Bozzano Olive Ranch Products. The Bozzano family are fourth generation farmers from San Joaquin Valley; they produce award winning, California extra virgin olive oil. Extra virgin olive oil is high in antioxidants and has been known to help you live a longer life. If you are concerned about consuming the most pure extra virgin olive oil, it is important to buy from a reputable business such as Bozzano. Many of the lower quality olive oils are highly processed and have been rendered with lower quality oils. The Wharf Marketplace also carries Bozzano’s, 100% organic balsamic vinegar from Modena, Italy. Bozzano’s extra virgin olive oil and vinegar are wonderful for a dipping sauce with local sourdough or ciabatta bread at dinner time.

 Bozzano Organic Extra Virgin Olive Oil and Balsamic Vinegar

Bozzano Organic Extra Virgin Olive Oil and Balsamic Vinegar

 Perfect for dipping

Perfect for dipping

FRIEND IN CHEESES

 Friend In Cheeses Prickly Purple Cactus Pear Heart

Friend In Cheeses Prickly Purple Cactus Pear Heart

Everybody loves wine and cheese; it is entertaining to pair and enjoy a variety. Next time you have friends over for wine and cheese night, think of Friend in Cheeses! Friend in Cheeses Jam Company carries local, organic, and seasonal jams to compliment cheese, wine, and the food in our area. They are a wonderful, eco-conscious company started by a successful woman from Santa Cruz, Tabitha Stroup, who has been cooking and savoring food, wine, and cheese for over 20 years. One amazing, seasonal jam we carry at The Wharf Marketplace is the Prickly Purple Heart. It is made with the highest quality, dry farmed cactus pear, and is perfectly paired with goat or sheep cheeses and the driest of wines. The other jams we carry are Smokin Padron, Pinot Cherries, Fig and Fennel Jam, and Forbidden Fruit. These different jams are specifically made to be paired with certain cheeses, food, and wine. Stop by The Wharf Marketplace next time you’re having a wine and cheese night!

THE CARMEL HONEY COMPANY’S HONEYCOMB

What could be better than local honey comb to accompany your cheese and charcuterie plate? The Wharf Marketplace adores The Carmel Honey Company and proudly carries their honeycomb. The company was started by a student, Jake, working on a school project and has now become a successful, local company. They support the UC Davis Honey and Pollination Center by donating every year. Honeycomb has many health benefits: promotes healthy glucose metabolism, protects the liver, and lowers bad cholesterol while raising the good. Plus it lasts forever - If you don’t know, now you know.

 Carmel Honey Company Honeycomb

Carmel Honey Company Honeycomb

PRESERVATION AND CO. BALSAMIC BEET SLICES

These balsamic beet slices are a pantry must have! They are amazing in salads, paired with a little goat cheese. The beets are also perfect to enjoy by themselves. At The Wharf Marketplace we carry many of Preservation and Company’s products such as their black pepper asparagus and Brussels sprouts. Their products are wonderful since they last for quite a long time and are delicious. Stock up and pull them out later for a pleasant surprise.

 Preservation and Co. Balsamic Beet Slices

Preservation and Co. Balsamic Beet Slices

Whatever you decide to throw in your shopping basket here at TWM, rest assured, that it will add a little ‘spice’ and excitement to your delicious offerings. Shop TWW Sunday-Wednesday 7:00-7:00 PM and Thursday-Saturday 7:00-8:00 PM. Also find us on:
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The Salad Bar at The Wharf Marketplace: Best Salad Monterey County, Artisan Lettuces, and Healthy Tips to Keep You on Your Lettuce Game

One of the things we do best at The Wharf Marketplace is salad and fresh produce! The Wharf Marketplace recently won Best Salad in Monterey County; we can thank our fresh, local produce, and loyal guests for our success.

 Salinas grown Artisan Lettuces

Salinas grown Artisan Lettuces

 Mixed Artisan Lettuces, Curly Kale, Quinoa, Yellow Peach, and Black Berry

Mixed Artisan Lettuces, Curly Kale, Quinoa, Yellow Peach, and Black Berry

The Artisan Lettuce we carry is amazingly lush and unique.  It includes three types of lettuce that hold different nutritional benefits, and make for the perfect, colorful salad.  In addition, our other lettuces such as, Field Fresh Red Leaf, romaine hearts, and iceberg are grown locally in Salinas (April - September), and always offered at everyday low prices. Our curly kale is sensational and adds the perfect texture and taste to the house favorite Curly Kale Salad. Not only do we have a variety of leafy greens you will want in your salads; we also have cherry tomatoes, cucumbers, bell peppers, and other fresh, local produce to compliment your dinner party with friends and family. Furthermore, the kale and spinach are not only fantastic in salad, but are perfect for smoothies, and our romaine is exceptional for lettuce wraps.  Have you been to the salad bar at The Wharf Marketplace? It has all the healthy toppings you could possibly wish for. We use fresh seasonal veggies, fruit, and you can choose salmon, tri- tip, or chicken as your protein. The salad bar is perfect for lunch with a friend, or if you’re in a hurry on your lunch break.  We are open till seven, so you can always stop in for dinner too!  Some of the house favorite are: The Salinas Cowboy or the Seared Salmon Salad. Not exactly what you were looking for? That’s perfect, you can get creative and make your own salad with 5 toppings for only $7.99 - See you soon.Nutritional Benefits and Tips Leafy greens such as our kale, spinach, romaine, and artisan lettuce are full of nutrients and are overwhelmingly good for you.  We mostly eat these greens in our salads or smoothies which usually contain other healthy ingredients. Calcium, potassium, vitamin A, vitamin C, vitamin K, magnesium, folate, and fiber are all found in leafy greens.  The fiber in these leafy greens have been known to reduce cholesterol levels, certain cancers, obesity, diabetes, and constipation.  Romaine Lettuce can have up to 232mg of potassium in one cup and spinach has even more per cup. Potassium is a major nutrient of the body and Americans are often deficient.  Potassium plays a major role in regulating our blood pressure, and has been associated in lowering the risk of heart disease.Here are some tips to ensure your salad is healthy:

  1. Include a mixture of greens, spinach, kale, lettuce, or romaine.
  2. Stay away from creamy dressings. Try to stick to olive oil and vinegar based dressings. My favorite is TWM balsamic vinaigrette.
  3. Limit croutons, cheese, salted or candied nuts, and other toppings that are high in sodium or fat.  
  4. Load your salad up with bell peppers, cucumbers, carrots, tomatoes, mushrooms, apples, or pomegranate seeds.  We have all of these items at the TWM salad bar.  These ingredients are nutrient dense and low in calorie.
  5. Try to stick to only 3oz. of lean protein including: chicken, salmon, tofu, soybeans, egg, etc.

Some of us would love to eat more salad, but where is the time?!Salads can be time consuming. I know everyone is extremely busy with their careers, kids, and the list goes on.  I personally love salad for many reasons; you feel amazing after eating one, you can be creative, and you can eat a huge, healthy salad without consuming an outrageous amount of calories.  I know that some of us are salad lovers, but it can be difficult to find the time or energy to put forth into our salad making.Here are some tips that have helped me to eat more salad:

  1. Wash your romaine, spinach, kale for the week.  Keep it in the fridge, wrapped in a slightly damp paper towel (helps to keep it fresh).  The artisan lettuce we sell is packaged in a wonderful container; perfect for storing your lettuce after you have washed and chopped it.
  2. Prep your salads for the next few days.  If you’re making a salad for dinner, make one for the next day as well.  You will want to put the dressing and certain toppings on right before you eat, but for the most part you can prep your salad days before.   
  3. Always have fresh, clean to go containers with dressing cups, so you can take your salads on the go.
  4. Find a good place to stop on the way home from work that has fresh, healthy salads. It is always good to have a place in mind; in case you are exhausted from a busy day or in a rush.  
  5. One for the parents! Have your kids make the salad for dinner!  It will be one less thing you have to do and it will teach your kids to be healthier eaters.  
 TWM Artisan Lettuce

TWM Artisan Lettuce

I hope my tips and information helped you to become more enthused about salad and curious of our products at The Wharf Marketplace.  If you just need a head of romaine and some fresh produce for dinner, we are the perfect stop. The Wharf Marketplace is looking forward to seeing you soon!